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.

Benefits of Fat Reduction

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.

Ways to Reduce Arm Fat

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.

Arm Exercises

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.

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Comments 57 comments

cherihut profile image

cherihut 3 years ago from Eastern Ohio

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 profile image

CraftytotheCore 3 years ago

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 3 years ago

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 profile image

Levertis Steele 3 years ago from Southern Clime

What a useful hub!

Jennifer Suchey profile image

Jennifer Suchey 3 years ago from Northern California

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 profile image

FullOfLoveSites 3 years ago from United States

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. :)

Carl8033 profile image

Carl8033 3 years ago

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

kay 4 years ago

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

unknown 4 years ago

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! 5 years ago

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 5 years ago

Shweeettt. I drink lotsa pop.....

Jerry 5 years ago

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 5 years ago

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 5 years ago

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

girly_girl09 profile image

girly_girl09 5 years ago from United States Author

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 5 years ago

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 5 years ago

what should i do that help me fast for my underarms

5 years ago

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

armgirl1991 5 years ago

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 5 years ago

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

Thx A Bunches

jagandelight profile image

jagandelight 5 years ago from Florida

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

Anonymiz 5 years ago

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 profile image

Glemoh101 5 years ago

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

popcorn is my name 5 years ago


girly_girl09 profile image

girly_girl09 5 years ago from United States Author

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

Isabella 5 years ago

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. 6 years ago


I'll really appreciate it...=)

Mm 6 years ago

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

Marianela Martinez 6 years ago

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 profile image

Skin Care Beauty 6 years ago

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 profile image

Jasnav 6 years ago

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

Thanks for a great hub.

Cindy SpringClean profile image

Cindy SpringClean 6 years ago from California

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

Jenna Pope profile image

Jenna Pope 6 years ago from Southern California

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

Jan 6 years ago

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 profile image

OTmommy 7 years ago from Southern USA

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

uche 7 years ago

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

michelle.dragon99 profile image

michelle.dragon99 7 years ago

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

Womens Ab Workout profile image

Womens Ab Workout 7 years ago

No one likes flabby arms! Thanks for the article!

Staci-Barbo7 profile image

Staci-Barbo7 7 years ago from North Carolina

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 profile image

Ritu Narang 7 years ago from New Delhi

I like it very much..

lovemyself profile image

lovemyself 7 years ago

Great article !

dsletten profile image

dsletten 7 years ago from United States

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 profile image

girly_girl09 7 years ago from United States Author

you're welcome! :)

Tigermadstanley profile image

Tigermadstanley 7 years ago from Canterbury, Kent, UK

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

jennifer maurer profile image

jennifer maurer 7 years ago from Chicago, IL

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 profile image

billnad 7 years ago

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

cindyvine profile image

cindyvine 7 years ago from Kyiv, Ukraine

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

Anamika S profile image

Anamika S 7 years ago from Mumbai - Maharashtra, India

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

dawei888 profile image

dawei888 7 years ago

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 7 years ago

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 7 years ago

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

babedoll50 profile image

babedoll50 7 years ago from Alberta

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

Feline Prophet profile image

Feline Prophet 7 years ago from India

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

Candie V profile image

Candie V 7 years ago from Whereever there's wolves!! And Bikers!! Cummon Flash, We need an adventure!

We'll all pretend together!

girly_girl09 profile image

girly_girl09 7 years ago from United States Author

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

ripplemaker profile image

ripplemaker 7 years ago from Cebu, Philippines

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

Gypsy Willow profile image

Gypsy Willow 7 years ago from Lake Tahoe Nevada USA , Wales UK and Taupo New Zealand

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

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