Armpit fat may not be as physically serious as abdominal fat, but it can still cause plenty of frustration, especially when you wear revealing tops. To relieve yourself of this fatty burden, make some adjustments to your diet and perform key exercises that involve your upper body. Building muscle can help increase your metabolism and create better tone. Being that spot reduction is not possible, you need to lose weight throughout your whole body.
Step 1
Consume foods that are low in fat and high in nutrients. Avoid empty-calorie foods such as cheese fries, burgers, wings, candy bars, pizza and chips. Stick with healthier foods like lean meats, fish, whole grains, beans, fruits and vegetables. Eat small, balanced meals throughout the day to keep your metabolism elevated and to keep your appetite under control.
Step 2
Step onto an elliptical machine and glide for 60 to 90 minutes. If you do not like elliptical training, do any form of cardio as long as it involves your upper body. Swimming, rowing, versa climbing and kick boxing are examples. Do your cardio three times a week on nonconsecutive days.
Step 3
Execute a set of bench presses. Lie face-up on the bench with your knees bent and feet flat on the floor. Grab the bar with a wide grip, push it off the supports and hold it straight above you. Slowly lower the bar down to chest height, push it back up and repeat.
Step 4
Sit on a workout chair to do shoulder presses. Hold dumbbells slightly above and to the sides of your shoulders with your palms facing forward. Push the weights straight above your head and toward each other. Stop the weights an inch apart, lower them back down and repeat.
Step 5
Bend over to do back rows. Stand with your feet shoulder-width apart and hold dumbbells in your hands with your palms facing your thighs. Bend forward at the hips and let your arms hang straight down toward the ground. Your back should be slightly higher than parallel to the ground at this point. Lift the weights up to the sides of your stomach, slowly lower them back down and repeat.
Step 6
Lie face-up on a bench to do dumbbell triceps extensions. Hold the dumbbells straight above you with your palms facing each other. Keep your upper arms still as you bend your elbows and lower the weights. Stop when the dumbbells are by your ears, push them back up and repeat.
Step 7
Twist a set of dumbbells to do biceps curls. Stand with your feet shoulder-width apart and hold the weights at your sides with your palms facing in. Lift the weights and twist your wrists so your palms face your chest. Squeeze your biceps for a second, lower the weights back down and repeat.
Tips and Warnings
- Do 10 to 12 reps and three to four sets of your upper-body exercises. Work out three times a week on the alternating days of your cardio sessions.
Things You'll Need
- Bench
- Barbell
- Dumbbells
- Workout chair
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