10 Ways to Get Rid Of Arm Fat Fast


There is one big that many hates as they hate the belly fat! How to get rid of arm fat fast? Arm fat is something very unappealing and restricts your choice of outfits in many ways. In fact, the big and flabby arms can ruin your appearance. Losing arm fat is not an easy thing.

Although many people effectively melt away the fat and reduce the flabbiness in much part, it is really hard to remove arm fat. The upper arm fat and back arm fat stays for a longer time when compared with fat deposits in other parts of the body. It may sound weird, but in many people, arms appear bulgy, while their body appears in good shape. General weight loss and fat loss methods won’t be effective in losing arm fat. Here are the 10 simple ways to get rid of arm fat fast.

1. Weight Lifting

This is one of the most effective and time-tested methods to remove of upper arm fat. You don’t need to buy the dumbbells or hit the gym just for the sake of lifting weights. All you need is one or two water bottles. Fill the bottle water, preferably two liter water bottle fully. Your dumbbell is ready.

If you are comfortable, you can exercise both arms to reduce the arm fat with two water bottles of same weight. If not, just start with one arm.

Sit comfortably in a chair. (You can also do it by standing)

Hold the bottle firmly.

Extend the arms sideward, make sure that the arm is straight.

Raise your hands and lift the bottle above your head.

Do it slowly.

Gradually lower the arms.

Do it for 3 to 5 minutes, thrice a day. Just make sure that your body is straight when you perform this exercise.

Lifting weight helps burning fat from the arm and also aids in toning the muscles. Weight lifting also strengthens your core, which also assist in reducing your tummy.

lose arm fat

2. Swing Your Arms

Okay, this is totally a fun way to reduce the fat of your arm. Also termed as arm circles, this helps you lose the arm fat in a simple way. Swinging the arms adds shape to the arms and makes it look toned. This is very low impact workout and you can do it anything without any restriction.

Stand straight with legs slightly placed apart. It eases swinging.

Extend both arms straight to the sides

Start making small circles gently, in clockwise direction.( 50 to 100 circles)

Repeat the same in anti-clockwise direction (50 to 100 circles)

Do it three times a day.

The forward and backward circles of arms not only reduces the arm fat, but also tones the shoulders, biceps, triceps and upper back muscles.

get rid of arm fat

3. Jumping Rope

Again, a childish way to lose upper arm fat is jumping rope. In fact, jump roping is one of the best exercises that reduce flabs from all parts of the body. It gives a toned structure to the whole body, by melting away the fat.

Do jumping rope for 15 minutes a day. Don’t force yourself to skip the rope too much. You might end up damaging the muscles.

4. Pushups

Yes, pushups are too hard to master. Yet, think about the benefits your body derive from doing regular pushups. When you pushups, your whole body weight is endured by your arms. It’s a good way to melt away the stubborn fat from your upper arm as well back arm.

Pushups are just great that has its core concentration on arm fat, which is often missed. Reduce your upper arm fat, under arm fat and back arm fat with ease.

You can from 12 to 20 pushups. If you cannot try traditional pushups, just rest your knees on the floor to get some comfort. Start with doing 5 pushups and gradually increase the number of pushups.

5. Reduce Your Calories

Arms accumulate fat in a silent way that you cannot notice. So, the extra calories you consume not only accumulate in your stomach, but also in arms. To reduce arm fat fast, you should make sure your caloric intact is appropriate.

Avoid eating high calorie foods. If you are already following healthy diet, but still have fat arms, eat several times a day by reducing the quantity of a meal. Instead of eating one big meal, break it into two meals. It also improves your metabolism.

6. Do Aerobics

Aerobics can be very mild to intense. It is very versatile and can help you lose arm fat in a week. Aerobic exercises burn fat all over the body.

Go for low impact but effective aerobics like walking, jogging, dancing, running, etc. Swimming is the best aerobic exercise to lose arm fat fast.

Aim at doing some aerobic exercises for about 150 minutes a week, which hardly counts to 30 minutes a day for 5 days a week.

7. Massage Your Arms

In some people, lack of muscle mass or weaker muscles gives a flabby look. The most effective way to strengthen the muscles is massaging. Massaging improves blood circulation, aids in replenishment of nutrients and oxygen to the tired and weaker muscles. It removes muscles soreness and makes it firmer. You can self-massage your arms by applying warm oil.

8. Watch Your Weight

Rapid weight gain is also one of the major reasons of upper arm fat. You may gain weight for many reasons, say, medical condition, side effects of any medication, poor diet or unhealthy lifestyle, pregnancy, hormonal problems, etc. Whatever it is, examine yourself whether you are gaining weight.

9. Eat Proteins

Proteins are body-building foods. Well, you’ve learned in high school. Increase your protein intake to make the muscles stronger. Adding more proteins also keep your filler for longer hours. Make sure half of your breakfast has 50 % protein.

10. Give Your Arms The Enough Rest

So, this is essential to reduce the flabby arms and make it firm. Losing arm fat isn’t about losing doing a lot of exercise, but giving the arms rest too.

Quick dos and don’ts to reduce of arm fat fast:

  • Check what you eat. Many times your diet is the major hinder that prevents you from losing back arm fat.
  • Keep yourself hydrated. Dehydration is a silent killer and can impact the body in many ways. Although it doesn’t carry any direct impact on reducing arm fat, it regulates your body, which aids in keeping regulating the circulation.
  • Add some fat burning spices to your diet like cinnamon, ginger, cayenne, etc. which also increases the metabolic rate.
  • Set up a routine to remove arm fat fast. When you develop a routine and stick to it, you can lose fat fast.
  • Do some simple stretches and simple hand exercise often to keep the arm fat at bay.
  • Don’t go vigorously to reduce arm fat fast. Start at a low pace and increase your intensity gradually.
  • Don’t rush for results. Sometimes, it might take a few days to notice the results.
  • Lose the upper arm fat with ease from the comfort of your home.
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