The good news about fat pads by your armpits is they are not in the proximity of your major organs. The bad news is they can cause grief when you wear a bathing suit or tight shirt. Remove this fat by focusing on total body weight loss. Add weight training exercises to this plan to give your underarm area more definition. The key is to work the neighboring muscles of the arm pits. These include the triceps, pectorals and latissimus dorsi. The lats are the muscles at the top of the back and the pecs are in the chest.
Eating Plan
Step 1
Change your eating habits. Stop eating cheeseburgers and fries, foot-long Italian hoagies, deep-fried onions and loaded baked potatoes. Stick with foods that have lower energy density such as whole grains, leafy greens, fruits, vegetables and low-fat dairy products.
Step 2
Drink water as your main beverage to spare yourself more calories and to hydrate your system. Give up the processed fruit juices, soda, sweet teas, dessert coffees, milk shakes and alcoholic beverages. Have a glass of water at each one of your meals as well to fill up your stomach.
Step 3
Eat small snacks in between your meals to satisfy your hunger. Mix up small plastic bags of dried fruit, nuts and seeds to eat when you start to feel hungry. Bring a cooler with you to work and pack such things as yogurt, chopped-up vegetables, fresh fruits and cheese sticks.
Fat Melting Exercise
Step 1
Step into the gym to do upper and lower body cardio to melt the fat near your armpits. Choose elliptical training or rowing, or attend kickboxing classes. Aim for at least 60 minutes of cardio and do it three days a week on alternating days.
Step 2
Execute a set of dumbbell chest presses. Lie face-up on a weight bench while holding the weights above your chest with your arms extended. Turn your palms so they face your knees and lower the dumbbells to your sides by bending your elbows. Stop when your upper arms are level to the floor and push back up. Repeat for 10 to 12 repetitions.
Step 3
Position your feet on the foot rests of dipping bars to do dips. Place your hands on the bars, lift your feet and cross them behind your body. Lean forward slightly and bend your elbows to lower your body. Stop when your elbows bend to 90 degrees and push yourself back up. Repeat for 10 to 12 repetitions.
Step 4
Sit on the seat of a lat pull-down machine to do wide-grip pull-downs. Adjust the thigh pad so it is snug on your thighs and grab the bar above your head with a wider than shoulder-width, overhand grip. Lean back slightly and pull the bar down toward your chest. Squeeze your shoulder blades inward, hold for a second and raise the bar back up. Repeat for 10 to 12 repetitions.
Step 5
Attach a revolving bar to one side of a cable machine to do straight arm pull-downs. Face the weight stack, place your feet in a staggered stance and grasp the bar with an overhand grip. Bend forward slightly at the waist and push the bar down to your thighs. Raise it back up slowly and repeat 10 to 12 times.
Tips and Warnings
- Perform four or five sets of your weight training exercises and do them three days a week on non-cardio days.
Things You'll Need
- Weight bench
- Dumbbells
- Dipping bars
- Lat pull-down machine
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