How to Lose Arm Fat Fast

Lazar Angelov
Lazar Angelov
Fitness Model
how to lose arm fat

Getting rid of belly fat, thigh fat or losing weight in general is an easy task compared to losing arm fat. This area is really stubborn and it takes a lot of hard work to change the way your arms look. Frankly, the number of people who want to have jiggle-free arms is huge. After all, who wants to show their flabby upper arms in summer clothes? I would say nobody. Flabby arms can ruin your self-confidence and your looks.

Now, tell me, are you also struggling with stubborn arm fat?

The good news is: You can totally change the way your arms look now. The first step to losing arm fat is changing your bad habits. I know this might be extremely difficult for you, but it is necessary. To lose the fat that is stored in your arms, you have to eat clean and work your whole body. As you know spot reduction is just a myth. So, to lose arm fat, you have to lose overall body weight first.

Let’s see the bad habits you need to change.


Bad Habits You Need to Completely Change

#1: Stop eating junk and unhealthy foods

#2: Cut back on soda, salt and processed foods

#3: Lower the amount of sweets and candies to minimum

#4: Don’t neglect the importance of drinking water

#5: Stop spending countless hours in front of the TV


How to Lose Arm Fat Fast

The second thing you need to do is to start working out. Exercises that target the triceps and biceps, are extremely effective when it comes to arm fat reduction. That’s why I have prepared a list of the 5 most effective triceps and biceps exercises.


Exercise #1: Triceps Push-Ups

triceps push-ups

How to: Start in a high plank position with straight arms and body. Keep your shoulders over the wrists. Engage the core and quads. Breathe in as you bend the elbows behind you and lower your chest to the floor. Ensure your upper arms are tight to your body and your elbows against your ribs. Once the chest is below the elbow height you can pause. Breathe out as you push yourself up in starting position again.

Muscles worked: Triceps, core, quads, hamstrings, biceps, shoulders, and back.

Don’t: Letting your head drop and weigh you down is not a good idea.


Exercise #2: Side Plank with Arms Extension 

How to: Start in a plank position on your forearms. Lie on one side and keep one foot on the other. Grab a dumbbell in each hand and keep one hand on the ground.  Breathe in as you lift your body up. Only the supported foot and arm should be on the ground. The next thing you need to do is to raise your top non-supported hand and extend it straight up. Ensure your abdominals are engaged. Breathe out as you slowly bring your top hand down. Repeat.

Muscles worked: Shoulders, core, bicep and triceps.

Tip: When you raise your top hand, make sure you tighten your core and lift your hips so that you bring your body into alignment.


Exercise #3: Triceps Kickbacks on Bench

How to: Start by positioning your right knee on the bench and grabbing a dumbbell in your left hand. Your palms should be facing your torso and your torso parallel to the floor. Keep your upper arm stationary to your body and your back straight throughout the workout. Breathe out as you extend the lower arm backwards by contracting the triceps. Once your arm is fully extended, you can stop. Breathe in as you slowly lower the dumbbells back down to the starting position. Repeat.

Muscles worked: Triceps brachii (lateral, medial and long head), posterior deltoid, upper latissimus dorsi

Tip: The longer you hold the weight up, the more effective the exercise is.


Exercise #4: Dumbbell Curl

How to: Stand up straight. Grab a dumbbell in each hand and let them hang at arm’s length next to your side. Ensure your elbows are close to your torso. The palms of your hands should face each other.  Keep your upper arms stationary and breathe out as you bend your elbows and curl the dumbbells while contracting your biceps. Once the dumbbells are at shoulder level, you can stop. The palms of your hands should now face your shoulders. Pause, then breathe in as you slowly begin to lower the dumbbells back to the starting position. Repeat.

Muscles worked: biceps brachii, brachialis, brachioradialis, deltoid muscle

Tip: Ensure the tension is on the biceps at all times.


Exercise #5: Dumbbell Shoulder Press

dumbbell shoulder press

How to: Start by holding a dumbbell in each hand and sitting on a bench with back support. Place the dumbbells on top of your thighs. Raise them to shoulder height and ensure your palms are facing forward. Breathe out as you push the dumbbells upward. Make a brief pause once you straighten your arm. Breathe in as you slowly lower the dumbbells back down to starting position. Repeat.

Muscles worked: Triceps, traps, upper chest and deltoids.

Tip: To keep the tension on the shoulders you have to keep the elbows slightly bent at the top


Final thoughts…

Losing weight is not an easy task. It takes time and patience. Fortunately, the above-mentioned exercises, that I have just shared with you, will help you get good results. Train your arms twice per week to lose arm fat and get toned, sexy arms.


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