Wednesday, March 3, 2021

How To Lose Arm Fat: Simple Arm Exercise & Diet for Women


If you’d like slim, sexy arms, then you need to hit the gym… or, at least, start exercising your arms at home. On this page we’ve got some great workouts and exercises to start with, that will quickly shed fat and build muscle tone on your upper arms and forearms.

Remember, “spot reduction” doesn’t work. You can’t burn fat in specific areas of the body by exercising them. Rather you lose weight by burning more calories than you consume.

Yet if you want tighter and more toned arms, then yes! Absolutely, these arm exercises are the way to go.

Exercises To Reduce Fat & Tighten Arms:

You should aim to do exercises that target your arms about 3 times per week, these include things like simple push ups and planks. Another thing you could try is to do weight training that targets your arms. Work at as high intensity level as you like, the higher the intensity, the more fat you will burn. Try to do exercises like these as often as possible, but be sure not to overdo it too much!

You can also start by doing a 10 minute arm workout, like this:

This is another great video with 5 different arm exercises you can do from home:

Diet Changes:

More often than not it is the diet that needs to change in order for there to be a significant change in weight. You will be trying to gain lean muscle in your arms to substitute the fat, and to do that you must be sure to pack your meals full with lean protein. You should choose a diet plan which includes lean proteins include; fish, turkey, cottage cheese and egg whites, they make you feel full without overeating and are slow burning carbohydrates.

Things to keep in mind:

Although you may want to get rid of your arm fat as soon as possible, you won’t see a noticeable change straight away. It takes quite a bit of time to start seeing results, but when you do, it will definitely be worth it for you. Another thing to remember is that it is going to be hard work, and you must stick to a plan if you want to see results.

Assume the Press Up Position:

Press ups are one of the most powerful exercises you can do. Not only will you work your arm muscles, you will work your core too. If your core isn’t stable enough to do full press ups right now, lower to your knees and do the half press ups. As you build your arm strength and your core stability, you will be able to do the full ones.

You can also do them from desks, counter tops and sinks if you find doing the ones on the floor difficult. Try doing a few while you’re waiting for the kettle to boil, or just after brushing your teeth.

Curls for the Biceps:

You will need weights for this exercise, but that does not mean going to the gym. Instead of buying free weights, try using tins of beans or other heavy items that you can hold and life with one arm. Bicep curls are perfect for trimming the fat from the biceps, and building the muscles in this area. There is no need to worry about getting too big. There is not enough testosterone for that to happen.

If you don’t have anything heavy, try using a resistance band instead. Stand on it with one leg, and then pull it up towards you. Keep your elbows tucked in to make the most of this exercise.

Tricep Dips for the Back of Your Arms:

To work on the back of your arms, you will need to do some tricep dips. Make sure you have a stable surface that you can rest on, and place your legs out in front of you. The further out your legs, the more weight you will place on your arms. There’s no need to invest in any special equipment for this, and you can do them in your own home.

It’s time to lose the fat from your arms. The exercises above are perfect for your needs, without worrying about a trip to the gym. You can also reader a post by Hannah, where she gives you more advice, including what kinds of foods to eat.

When you’re losing weight and getting fit, there is always one problem area. Every woman has a difficult area that they need to specifically target, and yours could be the fat on your arms. The good news is this in one of the easiest areas to work on by following the exercises presented on this page.


  1. Colleen

    @ Brittany You would eventually get weaker from over-training. Muscles need rest in order to rebuild. If you want to work out every day, it is MUCH BETTER to alternate between opposing muscle groups (i.e. do chin-ups and push-ups on alternate days because they work out the opposite muscle group). Also don’t forget about core and leg training, that’s really important.

  2. isa

    @ Brittany Every other day is recommended. Your muscles need time to recover and grow.

    When you workout, your body starts to synthesis protein wich basically is muscle growth.
    This lasts for around 48 hours so every other day would be optimal.
    But remember if you want your biceps to go up, then make sure your squat goes up.

    Have a wonderful day!

  3. Brittany

    What would happen if I did 40 pound biceps curls everyday?
    Should I get stronger and be able it increas my reps even though I can only do 6 right now or would it not give my muscles time to heal

  4. Hailey

    Before switching to dumbbells, try doing bodyweight exercises like pushups, burpees or dive bombers. These work your whole body but focus on your arms and you will get great results. I started from doing just one miserable pushup and now, after one month, I’m down to 20 and my arm flab is severely reduced.

  5. Angie

    My whole body is mostly trimmed and slim, but the hardest part to lose fat from in my opinion are the hands. It seems to take alot longer to lose weight from your hands than your belly.

  6. Kat

    I find push ups so hard to do unless they are box press ups. It doesn’t matter how much work I do, I never seem any better at them.
    I do lots of curls and chair dips and have noticed the difference. These are really great tips and ANYONE can do them.

  7. Sammy

    Eating the right kind of food is the most helpful thing when you are trying to lose arm fat. You can workout like crazy and get nowhere if you are eating at McDonald’s all the time. You need to mind your food and portions. Moderation is the name of the game.

  8. halley

    If you let arm fast get out of control, it will be a struggle to get back in shape. Why is it so much easier for guys to keep tine arms? Maybe I’m not working out hard enough.

  9. carla fung

    You are so right about exercise . You can’t out train a bad diet. So if you want to see real change, you’ll have to change the way you eat.

  10. Mary

    Overhead tricep extensions and curls are great, but as you stated, “More often than not it is the diet that needs to change in order for there to be a significant change in weight.”

  11. Claire

    Bench dips and lateral raises are great for getting rid of the extra fat on arms or just toning them up.

  12. May

    Oh my GOD, I need this article in my life. I have huge issues with my arms…the rest of me is thin, but my arms have always been pudgy. I’ve started a pushup regime after seeing a 100 pushup types post, so I hope that, and this article, will help me.

    I’ll try out the diet tips you gave out, as well, thanks a lot 😀

  13. Susan

    You can do a lot with a pushup – plyo-pushups, scooping pushups, scorpion pushups, handstand pushups, wheel barrow pushups, one-handed on a medicine ball…if you can get creative enough, you can put together one mean, challenging workout focusing on pushup variations. Your arms will hate and love you for it!

  14. Gina

    Chair dips are also a great way to tone those triceps up and get rid of bingo wings.
    Women should not be afraid of those weights, far too many are and it hinders their progress.
    I think the advice here is spot on and very helpful.

  15. Emma

    OMG! push ups and planks are hard but they work effectively, they definitely work the inside first before you can see those nice toned arms

  16. Natalie

    It’s so true that weight training is the best way. I don’t know why women hate it so much – the phrase “if you don’t use it, you lose it” rings true here.

  17. Kaycee

    Weight training encompasses a huge change in results. I don’t think being buff is attractive for a woman, but getting toned is the way to go. I especially have trouble with my arms, thanks for the help.

  18. elle lewicki

    Weight training really does help and even though most women cringe at the sound of it, lifting weights will help burn more calories in less time and you won’t “bulk up” like rumors say.

    • Kristine

      It won’t unless if you do more than the normal or advise by your instructor. I just followed my diet plan and I have good results from it.

  19. Penny

    Hey, thanks for the tips on toning arms. I keep planning on buying some small weights to use, but I’m not sure what size…I don’t want to get buff, just toned. There’s always so much work involved!

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