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How to Lose Arm Fat Fast


With summer fast approaching, it's time to get our bodies beach-ready! One major problem area for many woman is the dreaded unsightly arm fat.

You can achieve more toned and shapely arms, but you will have to work for it. Read on to find out what causes arm fat and more importantly, learn how to lose it.

Arm fat is much more common in woman than in men. This is simply due to the fact that men typically do more heavy lifting than women and have more developed muscle instead of fat.

If your underarms are not properly toned, you are much more likely to have extra fat and skin.

The three major causes of arm fat are:

  • Genetics—Take a look around at your next family reunion. What do your aunts' and cousins' arms look like?
  • Being overweight—Extra fat in your body must reside somewhere, and the underarm is a very common place for it to build up. You may have toned muscles underneath your fat.
  • Lack of muscle tone—If you are at a healthy weight and still have flabby arms, you are simply lacking muscle tone. Instead, your arms are comprised of fat, skin and a little muscle.

The benefits of arm fat reduction are great. Since fat deposits are very concentrated in the under arms, by losing some of it, you'll reduce your overall body fat percentage which will help improve your overall quality of health.

The other benefit is why most of us do it: for cosmetic reasons. Larger upper arms can ruin the appearance of posture, draw attention to a larger chest and contribute to an overall appearance of being top heavy.

There are three basic ways to reduce under arm fat.


If you're overweight, chances are that your arms will not be very shapely. In order to lose fat, follow a healthy balanced diet that ensures you eat low-glycemic carbohydrates balanced out with protein and lots of vegetables.

Eat healthy fats and avoid junk food and especially fast food, at all costs. If you're drinking regular soda, cut it out of your diet. You'll see really fast results by eliminating 200 calories a day just from not drinking soda any more.

You may already have nicely sculpted muscles from carrying around groceries or children all day, but if you have extra fat, they're not going to be visible!


Some people that are at a healthy weight still have lots of under arm fat. Exercise, including cardio and muscle toning exercises, will give you results that you are looking for.

Exercise is also required for individuals who are dieting to lose underarm fat as well to ensure that your skin retracts faster and your muscles remain toned.

Cosmetic Surgery

This way will cost you lots of money and will be very painful. Most surgeons won't do this procedure on overweight individuals because they know you won't achieve good results.

You would, however be an excellent candidate for elective cosmetic under arm surgery if you've just recently lost a lot of weight, say 100 or even 200 lbs.

You'll have lots of extra skin if you've just recently lost a lot of weight and plastic surgery is the easiest way to help your body's skin return to a normal appearance.

You will have to do at least several exercises to remove your under arm fat.


Whenever you want to lose any fat, you must do cardio. Otherwise, you'll just lose muscle on any weight loss program. Cardio helps you burn calories and burn fat faster.

Diet alone cannot help you lose much under arm fat, if any at all. Diet, compared with cardio and muscle toning exercises will give you the best results.

Muscle Toning Exercises

See the video below for several incredible under arm toning exercises. Doing them just three times a week will definitely show results.

For even bigger (or smaller, depending on how you look at it) results, try these exercises five times a week, but no more. Your muscles do need time to rest so the muscle fibers can regrow.

When you do toning exercises, your muscle fibers actually rip and tear. Therefore, you can overdo it when it comes to muscle toning.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.


Cheri Hutson from Eastern Ohio on July 21, 2013:

Girly, I thought your article was informative and useful so I voted you up. One thing... since you basically said that "Cardio is a must" I would have liked to have seen just a little bit more info about "cardio." Still, great article!

CraftytotheCore on July 20, 2013:

This article is really inspiring! I was having issues with my right side recently and spent 8 days in a hospital paralyzed. I've always been a strong person and recently because of my hospitalization I noticed my arms were becoming flabby. I've always been strong because I'm a farm girl originally. Well, my grandfather taught me how to box when I was a child. Boxing does amazing for the arm flab. I've been slowly getting outside when it's not 90 degrees in the shade and trying to build up my arm strength once again.

Mixalis92 on July 19, 2013:

Actually this isn't compeletly true cause if u exercise and follow a diet you lose fat from all of ur body so yes u lose weight from ur arms too. Also there isn't a special exercise or diet to lose fat only for a specific part of you . SO exercise more and eat less and healthier!

Levertis Steele from Southern Clime on July 11, 2013:

What a useful hub!

Jennifer Suchey on July 09, 2013:

Great hub. By the results of the poll you posted, the vast majority of women don't like their upper arms! You got ME to read what you had to say. ;) I hate doing arm exercises, or any area specific exercises. I ride a road bike, which when done aggressively, like say when standing to climb a hill, can result in some nicely toned arms. However, for health reasons I haven't been able to ride so much, and certainly not aggressively. Hoping that will change soon.

FullOfLoveSites from United States on July 08, 2013:

Thanks for sharing your knowledge about reducing upper arm fat. I'm a little embarrassed that my upper arms wobble whenever I wave. Will try to do more workouts. Up and useful. :)

Carl Junior on July 05, 2013:

You have made it really simple to understand how to lose arm fat. Thanks for sharing, voted up and shared it with friends.

kay on March 02, 2012:

please help me, how to reduce arm fat, i want clear ideas and i want extra exercising videos too. please help someone.

unknown on October 29, 2011:

I am 13 and i weight 126 is this normal i want an easy weigh to loose weight and be healthy :]

Just Chest to go! on August 05, 2011:

w0w this is helpful my chest is probably abrupted due to this underarm fat and u've simply relaxed me by this lol... i'll start right away

JibJob on July 29, 2011:

Shweeettt. I drink lotsa pop.....

Jerry on June 27, 2011:

I work in a gym and I've also found that many people think that by using heavier weights will increase the speed at which they will see results , but that simply isn't true, in fact it probably has a negative effect on losing arm fat

fantastic information

weight loss diet solution program on June 22, 2011:

Unwanted arm fat has been a problem for years among many. Thank you for providing these useful tips and info regarding treating and how to get rid of arm fat. Great hub!

Viv on June 19, 2011:

I am so embarrased by my arms I will definitely try these workouts. Thank you! :D

girly_girl09 (author) from United States on June 13, 2011:

Anna - instead of bulking exercises, try pilates, yoga, or my new favorite - the bar method. These three forms will serve to lengthen and lean out your muscles and do not build bulk. I actually stopped my traditional gym workout (I just now do cardio and occasionally the machines for upper/inner legs and butt) I find that the rest of my body is getting leaner with these other methods, yet I'm getting stronger, too!

anna2117 on June 12, 2011:

Argh. Why does everyone always assume arm fat and muscle are mutually exclusive body tissues? I have PLENTY of arm muscle. I do military push ups and I can sometimes do a chin-up or two on a good day. But unfortunately, my arms and legs are also a bit fleshy in terms of fat. I'm not a big person -- 5'2, 125 pounds. This is just how I'm built. Anyone have any ideas for just getting rid of the fat without making the muscle bigger? Eat less, I suppose....

fatima on June 08, 2011:

what should i do that help me fast for my underarms

s on April 16, 2011:

which is the link to the video? I can't find it

armgirl1991 on March 10, 2011:

Wow this video is super helpful. I've been doing diamond pushups for ever (by ever I mean a few weeks) and I am starting to see results in toning my arms. Arms are a tough part of the body to lose fat in though. Great article.

Ninja on February 24, 2011:

Yhur A Life Saver! This Hub Has Helped Everybody I Know Out.(:

Thx A Bunches

jagandelight from Florida on February 11, 2011:

nice video's, it came in handy because I have an issue with arm fat.

Anonymiz on January 08, 2011:

Thanks I'm really trying to lose weight right now so hopefully this will help me lose my arm fat then my belly fat next, this is gonna be a tough journey , but hopefully I will succeed. Thanks for your videos and helpful tips.

Glemoh101 on January 07, 2011:

Nice tips , i think exercise is the most effective way to lose under arm fat.

popcorn is my name on December 10, 2010:


girly_girl09 (author) from United States on October 27, 2010:

Isabella, thanks for stopping by and good luck on your venture! Looking forward to hearing your progress report!

Isabella on October 27, 2010:

I just started working out, and the arms have always been a tough area...thanks for all the tips and the video link :) i'll start these right now :D stay tuned for my progress report. I'll be back a month from now on nov. 27 :)

Marianela M. on October 02, 2010:


I'll really appreciate it...=)

Mm on October 02, 2010:

PLEAAASE DELETE MY PREVIOUS COMMENT! My friend did it as a joke...=/

Marianela Martinez on October 02, 2010:

I wonder...I have lots of arm fat by family genetics, is it possible to one day loose it all or no matter how hard I work on it, my arms are still going to be fat?

Skin Care Beauty on May 17, 2010:

Lots of great info in this Hub! So often though I have read to use heavy weights even for reduction. The Firm exercise videos suggests this.

With some experts saying use light weights and others to use heavy, I wonder if it depends on body type.

Jasnav on April 19, 2010:

At last some positive advice towards losing arm fat and finally wearing those sleeveless tops with confidence!

Thanks for a great hub.

Cindy SpringClean from California on March 12, 2010:

Good article - this seems to be a problem spot for many. (And the comments are soooo fun to read!) Thanks!

Jenna Pope from Southern California on January 20, 2010:

Very informative. I'm going to try the exercises. Thanks.

Jan on November 13, 2009:

Thanks, will definitely try this.. i'm really worried about my arm fat, i really hope to lose it soon by doing these exercises..

OTmommy from Southern USA on October 05, 2009:

Excellent tips for those women trying to reduce arm fat. "Bye-Bye" to flabby arms and "hello" to sleeveless shirts!

uche on September 16, 2009:

wow! this is what i've been looking for. i start now.

michelle.dragon99 on September 09, 2009:

excellent tips...i will try it..thanks:)

Womens Ab Workout on July 30, 2009:

No one likes flabby arms! Thanks for the article!

Staci-Barbo7 from North Carolina on July 07, 2009:

I just figured out two days ago that I really need this information! I can tell you from the heart - it was a mortifying self-confession!

Ritu Narang from New Delhi on July 05, 2009:

I like it very much..

lovemyself on July 04, 2009:

Great article !

dsletten from United States on July 04, 2009:

Great article - very informative. Arm fat seems to be the hardest fat to lose, next to belly fat! Thanks for the wonderful tips.

girly_girl09 (author) from United States on July 03, 2009:

you're welcome! :)

Amanda Davey from Canterbury, Kent, UK on July 03, 2009:

Thanks for the great hub. I'm feeling quite motivated to try and do something about my arms!

Jennifer Maurer from Chicago, IL on June 29, 2009:

I really miss my tone arms from yesteryear. You've given some great advise here, as well as in your other hubs. I've enjoyed reading them. Now do I have the motivation to actually do this stuff....stay tuned! Thanks for a great hub!

billnad on June 12, 2009:

Great tips here. So many people are probably coming to this hub hoping for spot resuction of arm flab but in real life this is not possible with liposuction or something. I am glad to see that you included exercise including weights and cardio as many people just want to diet of the weight

Cindy Vine from Cape Town on June 12, 2009:

If you don't have wings, you'll never fly!

Anamika S Jain from Mumbai - Maharashtra, India on June 12, 2009:

Excellent Hub! I wouldn't lie. I needed this.

dawei888 on June 12, 2009:

Arm fat runs on my mom's side of the family among the women. I'm a dude and even I have it! yuck! I will forward this hub along to my mom and sister. they'll appreciate it. thanks, dawei888 :-)

mamahops on June 11, 2009:

helpful - I'll give it a try - my arm fat has been bothering me on and off the last couple years, as my weight has fluctuated through pregnancies.

Ellie Perry on June 11, 2009:

Wow! Cool hub! Specially like it since my arms are pretty big! Like a truck driver, I like to say! Thanks, Ellie

babedoll50 from Alberta on June 11, 2009:

Very good hub, you probably just helped 1000s of people who were secretly wondering how to lose that fat.

Feline Prophet on June 10, 2009:

Ooops did anyone see me here? :P (Fancy meeting you here Candie!!)

Candie V from Whereever there's wolves!! And Bikers!! Cummon Flash, We need an adventure! on June 10, 2009:

We'll all pretend together!

girly_girl09 (author) from United States on June 10, 2009:

Thanks, guys! :) A lot of people are searching for how to lose under arm fat online (apparently...according to google lol) so I thought I'd share some tips. I used to think that heavy weights help...they really don't and will give the opposite of the results you desire. Once my trainer told me this my arms started looking a lot better! Although there is still lots of room for improvement!!! hehe

Michelle Simtoco from Cebu, Philippines on June 10, 2009:

Hi girly_girl. excellent hub! :D Hahaha that's funny Gypsy. :-) Ok should I pretend with you?

Gypsy Willow from Lake Tahoe Nevada USA , Wales UK and Taupo New Zealand on June 10, 2009:

Excellent hub I'm pretending I don't need this advice!

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