Exercises and Tips to Lose Arm Fat Fast

After 13+ years working with clients, one of the main complaints I get specifically from women is about the flabbiness of their arms. Because there are many ways to tone and tighten your arms through diet and exercise, it can become a bit overwhelming.

In this article, I was to go over some exercises and tips to lose arm fat fast.

Tip # 1 Proper Nutrition

Before we dive into exercise, proper nutrition is the main way to lose arm fat fast. There is a common misconception among people that if you work out a certain area, it will “spot reduce” the area.

And while a particular exercise will help tone the muscle underneath the fat, only burning calories through healthy nutrition will melt the fat of your arms.

Whether you decide to do a keto diet, low fat, or just low calories, all are great ways to get you to this goal.

Tip # 2 Cardiovascular Exercise

To lose the arm fat you want, you need to lower your total body fat percentage. The main way you do this is through eating in a caloric deficit, but you can speed things along with cardiovascular exercise.

Power Walking, jogging, jumping rope, cycling, jumping jacks, and swimming are all great forms of cardio that you can do to help you lose weight.

You can speed this up even more by doing your cardio on an empty stomach first thing in the morning.

Tip # 3 Compound movement weight training

I recommend weight training around compound movements such as squats, leg presses, shoulder presses, bench presses, and pull-ups to help reshape the body.

This will help your body build more muscle, which raises your metabolism. A raised metabolism means more burned body fat!

Doing weight training also will help shape your body into a toned shape. Some women believe that they will become muscle-bound when doing weights.

This simply does not happen due to the difference in hormone levels in women vs. men.

Unless you take anabolic steroids, women will get toned and shapely when strength training with weights.

Remember that when you weight train, get enough protein to rebuild your muscles. You can do this easily by using a whey protein powder.

We recommend Optimum Nutrition’s Natural Whey. You can check current prices on My Supplement Store’s website here.

Exercises to help lose arm fat fast

If you want to tone up the arms specifically, we recommend three exercises to feel the burn. These are:

Bicep Curls

Tricep Extensions

Lateral Shoulder Raises

Whether you use free weights, machines, or resistance bands, they are all great movements to help you tone up the arms.