How to Lose Arm Fat

women exercising dumbbells to lose weight

Arms are one of the most visible and noted parts of our body. Whether you’re wearing a t-shirt or tank top your arms are almost visible. Because of this, keeping that excess jiggle on your arm under control is important. This in depth guide on how to lose arm fat will help you sculpt your arms blasting the excess fat and toning your arms down to make you look good and feel confident.

The approach you should take to ditching arm fat isn’t just fat loss, but also building muscle to keep this arm fat off. Now, when we say muscle we’re not talking about big, bulgy arms, more so smaller, toned muscles that will look good and really help you in your everyday life whether it be lifting groceries or taking out the trash. The workout below is a combination of strength movements to help you build muscle and blast fat, along with cardio to aid in the destroying of fat.

Nutrition is also going to be a vital part of your workout routine. Because you’re looking to blast excess fat, you’ll want to opt for less carbs and more proteins. If you don’t work out much you might not need to big of a diet change to tone your arms since any exercise will drastically help, but overtime you may want to decrease your calorie intake to help with the fat loss. Lastly, be sure to get plenty of sleep to aid in muscle recover.

One last note before we dive into the workout. Blasting your arm fat isn’t about doing hundreds of bicep curls. In fact, most of the “toned” looked that people achieve is actually from working on their shoulders and triceps. This were a good amount of fat can be stored on these muscles and these muscles are huge parts of your arm, often bigger than your biceps. So it’s important to note that we’ll dive into working these body parts extensively as it’ll give you real arm fat loss results and a great toned look.

If you don’t have a gym membership or weights at home, you can easily substitute with things around your house like water bottles/jugs, laundry detergent, or anything else that you can easily grip. Now here’s the workout:

Front Raises

Front raises are a great way to strengthen and condition your shoulders.

  1. Start by picking a pair of dumbbells that will allow you to complete the recommended number of reps. Stand straight with your feet about shoulder width apart with a slight bend in your knees.
  2. Keep your torso upright and your back straight while holding both dumbbells on the front portion of your thighs. The outside of your hand should be facing forward, almost like you’re punching towards the ground.
  3. Lift the right dumbbell up directly in front of you until your arm is slightly above your shoulder. Your elbow should be slightly bent but the rest of your arm should remain straight. Exhale through this entire movement. Tip: If you feel the urge to swing the weight up or use your back to help with this movement, it’s a good indication that you may need to decrease the weight as this can cause injury.
  4. Slowly bring the weight back down to your starting position.
  5. Now repeat with your other arm to complete one rep. Switch off until you’ve finished the recommended number of reps.

Shoulder Taps

  1. Get into push up position on the floor, putting your weight on your hands (flat on the ground) and toes. Keep your back straight.
  2. Keep your back straight, lift your right hand up and touch your left shoulder.
  3. Return your right hand to its starting position.
  4. Now lift your left hand and touch your right shoulder.
  5. Return your hand to its starting position.
  6. Repeat for the desired number of reps.

Alternating Hammer Curls

  1. Stand upright with a dumbbell in each hand held at arms length. The elbows should be close to the torso.
    The palms of your hands should be facing your torso. This is will be the starting position.
  2. While holding the upper arm stationary, curl the weight forward as you breathe out while contracting the biceps. Complete the movement until your bicep is fully contracted and the dumbbell is at shoulder level. Hold this contracted position for a second as you squeeze the bicep. Tip: During this exercise, the forearms should only move.
  3. Slowly bring back the dumbbell to the starting position.
  4. Repeat this movement with the other hand. This equals one repetition.
  5. Continue alternating hands for the recommended amount of repetitions.

Variations: There are Lots of Variations for this movement. As an example, you can do this exercise sitting down on a bench with or without back-support and you can also perform it by doing both arms at the same time.

Tricep Dips

  1. Place your hands shoulder width apart on a stable chair or a secured bench. Slide your butt off the seat with your legs stretched out in front of you. Straighten your arm while keeping just a small bend in your elbows to reduce elbow joint tension.
  2. Bend your elbows to lower your body until your elbows are at about a 90 degree angle. Make sure to keep your back as close to the bench as possible.
  3. Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one repetition.
  4. Repeat for the desired amount of reps.

Tips: Keep your shoulders down as you’re performing this exercise. You can also bend your legs to make the dip easier.

Mountain Climbers

  1. Start by getting into pushup position.
  2. Now kick one knee forward until it’s right under your hip or waist.
  3. Quickly move this leg back to starting position while also kicking your other leg forward under your waste.
  4. Repeat this aggressively to get your heart rate up and complete the set.

To really lose that arm fat fast, add cardio throughout your week. This will destroy extra calories, forcing your body to use your fat stores. If you’re just starting out go for 15 – 30 minutes of cardio 2 to 3 times a week. This can be as simple as walking or jogging around your neighborhood. If you really want to challenge yourself pick up your running pace or find a set up stairs to go up and down. 


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