Advice: How To Lose Arm Fat And Get Lean & Toned

By  17 Comments

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.

Exercises To Reduce Arm Fat:
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:
woman doing arm exercisesAlthough you may want to get rid of your arm fat as soon as possible, you won’t see a noticable 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.


  1. 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!

  2. 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.

  3. 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.

  4. 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.

  5. 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

  6. Megan Jaze

    As per your advice I started light push ups and it works well.

  7. 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.

  8. 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!

  9. 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 😀

  10. Claire

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

  11. 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.”

  12. 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.

  13. 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.

  14. 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.

  15. 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.

  16. 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.

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