How to Lose Arm Fat Fast for Women

You’ve recently tried on a strapless dress and noticed that your arms are looking soft and flabby. Having excess fat on your arms can cause self-consciousness about showing off your upper body. You aren’t doomed to a lifetime of long-sleeved shirts. It is not possible to target one area of your body for fat loss, but decreasing your total body fat percentage will give your arms a slimmer appearance. You can quickly trim inches off your arms with diet and exercise.

A young woman is doing pushups in the gym. (Image: amanaimagesRF/amana images/Getty Images)

Step 1

Fill your kitchen with foods in their natural form such as whole grains, eggs, low fat dairy, vegetables, poultry, fish, lean meats and healthy fats like nuts, seeds, olive oil and avocado and fruits. Consuming natural foods helps keep you feeling fuller longer with fewer calories.

Step 2

Consume five to six small meals per day that include a serving of protein and carbohydrates. An example meal would be 5 oz. of grilled salmon, one cup of green beans and 1/2 cup of whole grain pasta. Eating every three to four hours prevents dips in blood sugar levels that can trigger hunger and overeating, encouraging weight gain.

Step 3

Engage in full-body strength training workouts to develop lean muscle mass and increase metabolism. Perform exercises that recruit every large muscle group such as lat pulldowns, biceps curls, triceps press, overhead shoulder press, lunges and push-ups. Execute each exercise for three sets of 15 repetitions.

Step 4

Train your biceps, triceps and shoulders in a separate workout once per week to build muscle in the arms. Include barbell curls and rope curls for biceps, triceps overhead press, triceps dips and triceps kickbacks for triceps and front raises, rear flys and lateral raises for shoulders. Perform each exercise for three sets of 15 repetitions.

Step 5

Perform 30 minutes of cardiovascular exercise five days per week to burn off fat. Jog on the treadmill, take a group fitness class, step on the stair climber or ride a stationary bike. Switch up your cardio choices with each workout to keep your body guessing.


Stay away from processed foods that have little nutritional value and are high in refined sugars, trans fats and saturated fats and sodium.

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