10+ Simple Tips To Get Rid Of Arm Fat Quickly | Diet & Exercise

How To Reduce Arm Fat Quickly?

Arm fat, oh my. You’re aware of what it is. And, let’s face it, let’s be honest. We all know we shouldn’t make such a big deal out of something like this (all body types are beautiful, after all).

However, when it comes to wearing a cute spaghetti top or sleeveless dress, we all have a moment of hesitation.

The word that comes to mind when discussing arm fat is defiant. And arm fat tends to hang around no matter how strict your diet or how little dessert you eat.

Isn’t it irritating?

But, before you can figure out how to get rid of flabby arms, you must first understand what causes arm fat to accumulate.

What Causes Arm Fat?

If you think you’re the only one grappling with this problem, rest assured that you’re not. Arm fat is one of the many side effects of growing older.

Your metabolic rate slows as you get older, and if you don’t maintain a physically active lifestyle, extra fat will be stored in your arms.

Although no definitive conclusion has been reached, some studies have shown that low testosterone levels can cause excess fat to be stored in the upper arm area.

Women’s testosterone levels drop as they mature, making it more difficult for them to lose flabby bodies.

As a result, the million-dollar problems arise. How can you get rid of flabby arms? Is there a foolproof way to lose arm fat?

Yes, in a phrase.

Let’s start with what you should eat to lose weight in your arms.

What Diet Should You Follow To Lose Arm Fat?

# 1 Keep Count

Keep Count | Lose Arm Fat Quickly ! 10+ Simple Diet Tips & Exercise Move

The first thing to remember when attempting to minimize flabby arms is that you must begin monitoring your calorie intake.

According to research, it takes about 3,500 calories to burn a pound of fat. Although the amount can seem intimidating, there is a straightforward way to achieve this aim.

If you remove 500 calories from your everyday diet, you’ll be able to burn 3,500 calories over the course of a week.

To keep track of your intake, jot down everything you consume, including the calorie content, in a notebook.

# 2 No Sugar

No Sugar | Lose Arm Fat Quickly ! 10+ Simple Diet Tips & Exercise Move

Isn’t this one self-evident? Everyone knows that high-sugar foods (sodas, cookies, and pastries, to name a few) are bad for your wellbeing.

Sugar isn’t bad in and of itself, but if you want to lose flabby muscles, you’ll need to limit your sugar intake.

Make improvements to your normal diet to cut down on added sugar to reduce arm fat.

Reduce the amount of sugar in your coffee or tea; instead of buying canned or bottled juices, make your own fresh fruit juice; and instead of sugary breakfast cereals, try porridge of oats with a splash of fresh fruit for sweetness.

# 3 Never Skip Breakfast

Never Skip Breakfast | Lose Arm Fat Quickly ! 10+ Simple Diet Tips & Exercise Move

If you want to lose flabby muscles, this is the worst thing you can do to yourself! If you skip breakfast, you will find yourself overeating during the day.

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Instead, start your day off right by eating a proper, nutritious breakfast.

# 4 Include Protein

Include Protein | Lose Arm Fat Quickly ! 10+ Simple Diet Tips & Exercise Move

It is helpful to have more protein in your diet if you are trying to lose flabby muscles. Protein-rich foods can help you gain muscle mass and increase your metabolic rate, allowing you to burn more calories.

Another reason to increase your protein intake is that it will keep you fuller for longer, making it easier to resist hunger pangs between meals.

Note, the intention is to simply increase your protein intake, not to restrict your entire diet to protein. To lose flabby muscles, consume more lean meats, beans, nuts, seeds, fish, and leafy vegetables.

Exercises To Lose Arm Fat

If only losing arm fat was as easy as changing your diet. Although eating well is just half of the equation, you must also devote equal time to exercise. Here are some basic exercises to help you achieve your goals.

# 1 Weight Lifting

Weight Lifting | Lose Arm Fat Quickly ! 10+ Simple Diet Tips & Exercise Move

  1. This exercise only requires a normal pair of weights. If you don’t have any dumbbells, a bottle of water will suffice.
  2. Stand shoulder-width apart with the feet shoulder-width apart.
  3. Raise the weight above your head when holding it in both hands. Pay careful attention to the way you’re doing things. Your arms should be straight at all times.
  4. Lower the weight behind your back steadily.
  5. Raise the weight above your head again after a few seconds of holding.

Hold your arms as close to your ears as possible when doing this exercise.

Perform three sets of 20 reps each. Between each set, take a minute to rest.

# 2 Triceps Dips

Triceps Dips | Lose Arm Fat Quickly ! 10+ Simple Diet Tips & Exercise Move

  1. For this exercise, find a suitable chair or bench. The chair/bench height is extremely significant. It must be at least 2 feet above ground level.
  2. Place your arms behind you or at the edge of the seat as you sit at the edge of the chair/bench. Make sure the arms are at least shoulder width apart.
  3. Sit at the very edge of the seat, with your legs spread out in front of you, with your back in an upright position.
  4. Slowly lower your lower body off the seat and onto the ground by bending your elbows to a 90-degree angle.
  5. Hold this pose for a few seconds, making sure to keep your breathing in check. Take a few deep breaths in and out. It will assist you in preserving the pose without having to exert yourself.
  6. Straighten your arms and raise your body up once more (do not sit on the chair yet).
  7. For successful results in reducing arm fat, do three sets of 20 reps every day.

# 3 Bicep Curls

Bicep Curls | Lose Arm Fat Quickly ! 10+ Simple Diet Tips & Exercise Move

  1. For this exercise, you’ll need a couple of weights.
  2. Place your feet shoulder-width apart and stand firmly on the ground. In each side, hold one of the weights.
  3. Make sure your palms are facing you and your fingers are encircled around the weights while you hold them.
  4. Bend your knees and push your arms up towards your shoulders to lift both weights.
  5. To preserve proper shape, keep your elbows tucked in closer to your sides.
  6. Lower the weights by dropping the arms after a few seconds of carrying.
  7. Do 2 to 4 sets of 15 or 20 reps each, depending on your level of comfort.
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# 4 Push Ups

Push Ups | Lose Arm Fat Quickly ! 10+ Simple Diet Tips & Exercise Move

  1. This workout is ideal for those trying to slim down their flabby bodies.
  2. Lay down on your stomach on a yoga mat on the floor.
  3. Rest your hands on the board, palms facing downwards.
  4. Pick your body up with your hands firmly on the ground. Reduce your body to the point that your chest is almost hitting the ground.
  5. Since this exercise needs a lot of upper body power, start with knee pushups and work your way up to regular pushups once you’re relaxed.
  6. Lift your upper body slowly while resting your knees on the floor. Lower it until your chest is close to the ground, pause for a second, and then lower it again (parallel to it).
  7. Inhale as you lower your body and exhale as you lift it up during this exercise.
  8. For best performance, do 3 reps of 10 sets per day.

# 5 Side Plank With Dumbbell Raises

Side Plank With Dumbbell Raises | Lose Arm Fat Quickly ! 10+ Simple Diet Tips & Exercise Move

  1. Planks are well-known for their ability to strengthen your heart. A side plank accomplishes the same thing, but adding a pair of dumbbells provides two additional advantages. You’ll not only work out your heart, but also your arms, and you’ll be able to easily get rid of arm fat.
  2. You’ll need a yoga mat and a dumbbell of any weight you’re comfortable with for this workout. (Keep in mind that a really heavyweight will only cause you to strain, so choose wisely.)
  3. In the side plank place, rest on your elbow. Pay attention to your form in order to maintain the proper position; otherwise, you may injure yourself.
  4. Your elbow should be below your shoulder and your feet should be stacked one on top of the other for this exercise. In the other hand, hold the dumbbell.
  5. Slowly lift your hips off the mat, forming a straight line from your shoulders to your ankle.
  6. Extend the arm that you’re using to hold the dumbbell over your shoulder.
  7. Lower your arm once more and position it in front of your body.
  8. To stop straining yourself during this workout, pay attention to your breathing. Breathe in as you raise your arm over your shoulder, and exhale as you lower it.
  9. Rep these movements at least ten times before switching sides and repeating the moves.

# 6 Scissors

Scissors | Lose Arm Fat Quickly ! 10+ Simple Diet Tips & Exercise Move

  1. This is a simple exercise that doesn’t require any weights. All you’ll need is a yoga mat and enough space to shift your hands around.
  2. Place the mat on the floor and stand with your legs apart.
  3. Hold your arms straight as you stretch them to your sides. This is where you’ll begin.
  4. Bring your arms in front of you and cross them over so that they overlap. (When you cross your hands over, imagine them as scissor blades.)
  5. Return to your starting spot.
  6. Keep on with this movement for about 20 minutes.
  7. For best performance, do this exercise every day.

# 7 Triceps Kickbacks

  1. Kneel down onto the floor with your toes tucked under and a weight in each hand.
  2. Bend your knees to a 90-degree angle and bend your upper body forward from the hips up.
  3. Both arms should be extended backwards, palms facing each other.
  4. Return to the starting position after feeling the triceps stress.
  5. Perform three sets of eight to ten reps.

# 8 Plank

Plank | Lose Arm Fat Quickly ! 10+ Simple Diet Tips & Exercise Move

  1. Begin by lying face down on the floor, supported by your forearms and knees.
  2. Come into the plank posture by stepping the feet out so that they are slightly apart.
  3. Make sure your back is tucked in and your body is straight and parallel to the floor.
  4. Keep the place for as long as you can with your abs pulled in. Start with 20-30 seconds and work your way up to a minute.
  5. Rep 3 times more.
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# 9 Lateral Arm Raises

Lateral Arm Raises | Lose Arm Fat Quickly ! 10+ Simple Diet Tips & Exercise Move

  1. Standing with your feet hip-width apart is a smart idea. Keep a dumbbell in each hand, palms facing in, with arms down the side of your body.
  2. Inhale and slowly lift your arm parallel to the floor, starting with your left hand. Maintain a slight bend in your elbow to prevent locking it.
  3. Ensure that your arm is straight and that your palm is facing the ground.
  4. Exhale and put your arm back to your side slowly.
  5. Rep on the other side.
  6. Do two sets of 10-15 reps on each hand.

# 10 Overhead Press

Overhead Press | Lose Arm Fat Quickly ! 10+ Simple Diet Tips & Exercise Move

  1. Keep a dumbbell in each hand with palms facing out as you stand up, lining your feet with your hips.
  2. Bring the weights to your shoulders and leave them there.
  3. Keep your core muscles strong and your arms straight over your head.
  4. Bring your arms back down to your shoulders, one at a time.
  5. Perform three sets of 10-15 reps.

# 11 Bent Over Row

Bent Over Row | Lose Arm Fat Quickly ! 10+ Simple Diet Tips & Exercise Move

  1. Your feet should be shoulder-width apart.
  2. Bend your knees, then bend your upper body forward from your shoulders, keeping your back nice and straight.
  3. Ascertain that your hands are straight and positioned under your shoulders.
  4. Bring your shoulder blades together by bending your elbows back and raising your arms to the sides of your chest.
  5. Lower the weights slowly and steadily, feeling the tension in your triceps.
  6. Rep 10–15 times more.

# 12 Skull Crushers

Skull Crushers | Lose Arm Fat Quickly ! 10+ Simple Diet Tips & Exercise Move

  1. Lay on your back with your knees bent, holding a dumbbell in each hand.
  2. Lift your arms slowly until they are above your chest, keeping your elbows straight but not locked.
  3. When the dumbbells hit the mat, slowly lower both arms toward your head, bending your elbows to 90 degrees.
  4. Lower your weights so that they are on either side of your shoulders, with your elbows bent and pressing inwards (being careful not to hit yourself in the face).
  5. Return your weapons to their starting spot.
  6. Perform two or three sets of 10-15 reps each.


  • Timothy P. Carnes

    Timothy P. Carnes is a certified personal trainer with a Bachelor's degree in Exercise Science from the University of Florida. With over 8 years of experience in the fitness industry, Timothy is an expert in strength and conditioning, body composition, and overall health and wellness. He also holds certifications in strength and conditioning through the National Strength and Conditioning Association (NSCA) and corrective exercise through the National Academy of Sports Medicine (NASM). As an author at FitGAG, he shares his knowledge and expertise on a variety of topics, including strength training, body composition, and overall health and wellness tips. Timothy believes that consistency and discipline are the keys to achieving fitness goals, and he strives to inspire his readers to prioritize their fitness and wellness journey. Through his articles, Timothy aims to empower his readers to take control of their health, enhance their performance, and live their best lives.

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