How to Lose Upper Arm Fat

Explore this Article

parts

1Doing Cardiovascular Exercise

2Building Arm Muscle

3Eating Better

Sample Exercises

+Show 1 more...

-Show less...

Other Sections

Expert Q&A

Video

Related Articles

References

Article Summary

If you're concerned about upper arm fat, there are many ways to fight it and tone your muscles! Tricep and bicep exercises are the best way to develop your arm muscles, while cardio exercises will help you lower your overall body fat. Try to eat more protein, which will help you build muscle and boost your energy. Cut down on sugar and empty calories as much as possible for the best results!

Steps

Part 1

Part 1 of 3:

Doing Cardiovascular Exercise

1. 
   1
   Begin a cardio regimen. To burn fat all over your body, commit to doing moderate to high intensity cardio for at least 30 minutes, four to six times per week. The goal is to burn more calories than you consume, so get as much cardiovascular exercise as you can each day. Good cardio workouts may include:

   • Running, jogging, or fitness walking
   • Biking or spin classes
   • Swimming
   • Zumba classes
   • Circuit training
2. 
   2
   Use a rowing machine. Using a rowing machine at your local gym or at home will help you burn fat and strengthen your arm muscles. When using the machine, be sure to keep your back straight and your motions fluid, and keep up a fast pace. Aim to do at least twenty minutes of rowing at a time for the best results.

   • During a half hour rowing session, you can burn up to 300 calories.
   • If necessary, ask a personal trainer to teach you the correct posture.
   Advertisement
3. 
   3
   Embrace high-intensity interval training (HIIT). HIIT training refers to any workout that alternates between moderate exercise and bursts of intense activity. Your upper arm fat may be due to an exercise regimen that is not dynamic enough, and HIIT may be the solution. To try a HIIT workout, alternate between walking at a moderate intensity for two minutes, then sprinting for one minute.

   • HIIT is more intense than other workouts, but you do not work out for as long. Many HIIT workouts last between ten and twenty minutes.
   Advertisement

Part 2

Part 2 of 3:

Building Arm Muscle

1. 
   1
   Do tricep dips. Sit on a chair or bench with your arms behind you (shoulder-width apart) and move your hips to the edge of the seat. Stretch out your legs in front of you and bend your elbows to a 90 degree angle to lower yourself towards the floor. Take a few breaths, then push your arms back up until they are completely straight, lifting your body back up in the process. Do ten reps.

   • This exercise can also be done on a yoga mat by getting into the table pose and doing the exercise from there.
2. 
   2
   Do tricep push-ups. On a yoga mat, move into the plank position. Bend your elbows behind you (with your arms tight to your body) and lower your chest until it is about 2 inches (5 cm) away from the floor. Hold this position for a few seconds, then straighten your arms to push your body up. Do ten reps.

   • If you can't do a full push-up, rest your knees on the mat and push your body up from that position.
3. 
   3
   Try tricep kickbacks. Hold a five-pound (approximately 2.25 kg) hand weight in each hand and stand with your feet hip width apart. Bend your knees slightly and shift back into a slight squat, then bend your elbows to a 90-degree angle. Press the weights backwards from the sides of your chest back past your hips, hugging the side of your body, then bring them back up. Do fifteen reps.

   • Reach your arms straight back, as high as they will go. Turn your palms so that they face up.
   • The weights should not hinder your range of motion. If the weights are too heavy, start with smaller ones, then try more weight when you are comfortable with the exercise.
4. 
   4
   Do pec flyes with dumbbells. Lie on your back on a bench, holding a dumbbell in each hand. Your palms should be facing each other. Raise your arms straight above your chest. Bend your elbow slightly, and pull the arms away from each other towards the side until you feel a stretch in your chest. Slowly bring them back to starting position. Do fifteen reps.
5. 
   5
   Do punches with dumbbells. Stand with your feet hip width apart, and hold a dumbbell in each hand. Bend your elbows against your body. Punch forward with quick but controlled movements, alternating between each arm. Continue for sixty seconds.

   • Start with 1 pound (0.45 kg) dumbbells. After a few workouts, you can slowly increase the weight.
   Advertisement

Part 3

Part 3 of 3:

Eating Better

1. 
   1
   Count your calories. Cutting down on calories will help tone your arms, even as you build muscle. You need to burn 3500 calories to lose one pound of fat. Write down everything you eat in a journal to help you track your calorie consumption.
2. 
   2
   Eat more protein. Protein can help build energy and muscle, preventing the buildup of upper arm fat. Increase your protein intake by eating lean meats, cheese, yogurt, legumes, and leafy green vegetables. Have a protein-rich breakfast at least three times a week to keep your body at its best.

   • For instance, make a breakfast smoothie with protein powder for a solid start to the day.
3. 
   3
   Cut down on sugar. To help your body lose excess fat, cut down on your daily sugar intake. Sugar inhibits the fat-burning enzymes in your body, which makes losing fat difficult. Some ways to eliminate sugar in your day-to-day life include:

   • Swapping sugary drinks for sugar-free alternatives (e.g., drinking unsweetened ice tea with lemon instead of regularly sweetened soda).
   • Following low-sugar dessert recipes
   • Steering clear of candy, sugary cereals, and snack cakes
   • Drinking coffee and tea without sugar
4. 
   4
   Reduce your overall calorie intake. Excess fat tends to collect on the upper arms, so losing weight all over will help to eliminate fat in that area. Cut down on unhealthy, high-calorie foods and increase your consumption of low-calorie options like fruits and vegetables. Portion control your food, make your own calorie-conscious meals, and avoid:

   • Fast food
   • Mindless snacking
   • Eating at irregular times
   Advertisement

Sample Exercises

Strength Training Exercises to Lose Upper Arm Fat

Cardio Exercise to Lose Upper Arm Fat

Exercises to Build Upper Arm Muscle

Expert Q&A

Search

Add New Question

• Question

  How can I lose weight just in my upper arms and thighs?

  

  Julian Arana, M.S.eD., NCSF-CPT
  Certified Personal Trainer

  Julian Arana is a Personal Trainer and the Founder of B-Fit Training Studios, a personal training and wellness set of studios based in Miami, Florida. Julian has over 12 years of personal training and coaching experience. He is a certified personal trainer (CPT) by the National Council on Strength and Fitness (NCSF). He has a BS in Exercise Physiology from Florida International University and an MS in Exercise Physiology specializing in strength and conditioning from the University of Miami.

  

  Julian Arana, M.S.eD., NCSF-CPT

  Certified Personal Trainer

  Expert Answer

  You can target those areas specifically with weightlifting exercises to tone the muscles, but losing body fat is a product of eating a caloric deficit. You can't really lose weight in a specific part of your body without reducing your overall body weight. If you want to trim your thighs and upper arms, you're going to have to lose weight everywhere.

  Thanks! We're glad this was helpful.
  Thank you for your feedback.
  If How.com.vn has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission.Support How.com.vn

  YesNo

  Not Helpful 0Helpful 4
• Question

  I do not wear sleeveless clothes because of excess fat in my arms. What can I do?

  

  Community Answer

  Start by working out your arms either at home or at a gym. Stay consistent and the fat will go away.

  Thanks! We're glad this was helpful.
  Thank you for your feedback.
  If How.com.vn has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission.Support How.com.vn

  YesNo

  Not Helpful 0Helpful 17
• Question

  I want to lose my upper arm fat. Is there anything specific I can do?

  

  Community Answer

  Eat a proper diet consisting of fruits, veggies, and protein to help build muscle in place of fat. Exercise daily by doing arm circles for 2-3 minutes in each direction with a 1-minute break in between. You can use light weights to do curls and other arm exercises as well.

  Thanks! We're glad this was helpful.
  Thank you for your feedback.
  If How.com.vn has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission.Support How.com.vn

  YesNo

  Not Helpful 2Helpful 17

See more answers

Ask a Question

200 characters left

Include your email address to get a message when this question is answered.

Submit

Advertisement

Video