How to Get Rid of Arm Fat

how to get rid of arm fat

There are two reasons you might have that annoying arm fat that gives you jiggly underarms – being overweight or as a natural result of the aging process. Our skin loses elasticity as we age and becomes saggier. Either way, you can take steps to get rid of arm fat, tone the triceps and bring more definition and shape to your arms. Wondering how to get rid of arm fat? Do the following and you’ll be sure to look good in a sleeveless shirt or dress!

Step One: Develop an Aerobic Exercise Routine

Choose aerobic or cardio exercises and workout at least three times weekly for 30 to 60 minutes at a time. You can walk fast, jog, use an elliptical machine, ride a bike – whatever you want that gets your heart rate pumping [1].

Step Two: Do Resistance or Weight Training Exercises

Toning your triceps is necessary to getting rid of arm fat [2]. You can do these toning exercises on days you don’t do cardio, and even better – you can do them while you’re watching television! Some good ones to try include triceps dips, push-ups, and the bent-over row.  Here’s how:

Triceps Dips – Stand behind a chair with your hands shoulder-width apart and with your back close but not touching the back of the chair. Keep your legs about hip-width apart and lower your body toward the floor by bending your elbows. Straighten and press up with your arms to bring yourself back to the starting position. Do 15 repetitions.

Push-ups – Get down on the floor with your hands directly under your shoulders and your arms straight, holding your body up on your toes. Keep your elbows close to the side of your body and lower yourself down by  bending your elbows, then return to the start position. If it’s too difficult, you can start on the floor with your knees bent and touching the floor. Do 15 push-ups.

Bent-Over Row – stand with your feet shoulder-width apart and bend your knees. Lean your upper body forward but don’t bend your lower back. Hold light weights in your hands and keep your hands under your shoulders to start. Bend your elbows back and lift arms up toward the sides of your chest and bring your shoulder blades together. Use a controlled movement to lower your weights back down. Do 15 repetitions.

Step Three: Improve Your Nutrition

You can’t target your arms (or any other area of your body) with nutrition, but fueling your body with the right nutrients will help you speed up your overall weight-loss process. Eliminate or cut back on sugary drinks like soda, fried foods, candy, high-calorie coffees, cakes, and white carbohydrates such as bread. Depending on your current diet, this can provide great results [3]. For example, if you currently drink a 20 ounce soda every day at 250 calories, skipping it for two weeks will eliminate 1,750 calories a week – which is the equivalent to a pound of body fat. Meal replacement shakes can help you get the nutrition you need without excess calories.


  1. Cardiovascular Benefits of Exercise
    Frank Q. Nuttall, MD, PhD Nutr Today. 2015 May; 50(3): 117–128.
    Published online 2015 Apr 7. doi: [10.1097/NT.0000000000000092]
  2. Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training
    Gary R. Hunter, Barbara A. Gower, and Brandon L. Kane Int J Body Compos Res. Author manuscript; available in PMC 2014 May 13.
    Published in final edited form as:
    Int J Body Compos Res. 2010 Sep 1; 8(3): 103–108.
  3. Diet in the Management of Weight Loss
    Neda Seyed-Sadjadi,1 Jade Berg,2 Ayse A. Bilgin,3 and Ross Grantcorresponding author1,2,4 Lipids Health Dis. 2017; 16: 142.
    Published online 2017 Jul 24. doi: [10.1186/s12944-017-0532-4]
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