How To Lose Arm Fat: List Of Effective Tricks For Beginners

    a lady doing the foward lunge while holding the dumbells forward to lose her arm fats

    Okay, so the end of the year is nigh, and that means it's time again for New Year's resolutions to lose weight. Now look, we have all heard it before but the truth is that only 46 percent of Americans will stick to their resolution while the rest, unfortunately, will watch it painfully slip out of grasp. Losing weight is difficult and each part of the body requires careful attention and dedication. Legs, thighs, stomach, and butt are always the focus but the arms should not be overlooked. In the following article, we will examine how to lose arm fat and what types of diets and regimens can help you drop it once and for all.

    We are sure you have noticed that some parts of the body seem to be slightly more stubborn than others as you lose weight and that is because fat is stored somewhat differently in each part of the body. Every body shape is unique and demands specific attention and understanding. There are many factors that come into play when you are losing fat such as your genetics, your levels of dedication, your diet, and so much more. You want to understand how each one affects you and apply all your knowledge into your workouts to achieve. Are you wondering how to lose arm fat? Stick around and we will tell you.

    What Causes Arm Fat?

    Flabby arms suck and we know that, but what are we going to do about it? First, we should know what causes flabby arms so we know what to look out for. Arm fat is caused by several things such as genetics, a sedentary lifestyle, your metabolic rate, poor diet, and medical conditions. Whichever the case, the outcome is unwelcome and can have a severe impact in not only the personal appearance but also on the overall self-esteem of anyone. Whether a combination of things or a single cause, it is important to recognize the issue and to act fast.

    Your Genes

    Look at your mother, your father, your aunt, your grandmother, and you may find some interesting similarities. Genetics are everything, they make up the person we are, but that does not mean that you have lost the war against weight loss, it means that you may have an uphill battle but one you can win. You must not be discouraged, and it is vital you set out your exercise routine and diet accordingly. No task is insurmountable and we are here to show you how to lose arm fat the right way.

    Sedentary Life

    Apart from medical conditions such as an unusually slow metabolic rate, a sedentary lifestyle can cause you to gain fat more than anything else. When we become sedentary, our body is not only not burning calories, but it is also storing fat and that is a deadly double threat. An hour or two of exercise can eliminate the negative effects of eight hours sitting down and that's not a bad trade at all and one we suggest you take.

    Old lady holding a small size  dumbbells side ward

    Treatments: Medical, Diet, & Exercise

    If you are wondering how to lose arm fat and quickly, well, you are in luck because there are various approaches you can take to make this happen. Medical treatments are available as are healthy diets, and many exercises that will make this process easier. It all starts with you, so be sure to make the commitment and stick to it as you will see results so long as you follow the simple tricks we have outlined on our list.

    Medical Treatments

    We concentrated our list on different exercises and diet plans that will show you how to lose arm fat quickly but we want to first discuss medical treatments. Medical treatments require foremost that you be the right candidate for them so contacting your specialist is vital here. If you're eligible for an FDA-approved medical treatment, you have options between different non-surgical treatments that can be done in sessions, and at your convenience. Most of the procedures used to eliminate arm fat are not invasive and your plastic surgeon will be keen on letting you know how to best help you get the results you want.

    How to Lose Arm Fat: 12 Simple Tricks

    The following simple tricks will show you how to lose arm fat in a healthy and proactive way that is sure to have you seeing results quickly. A healthy and energized lifestyle is essential and we strongly promote that here. Pay close attention to these tips so you can incorporate them into your everyday routine.

    a man looking and pushing the hamburger

    1. Calorie Intake

    It all starts with a healthy diet and an awareness of the amount of food you consume throughout the day. Eating too much of anything is bad as a high caloric content of even low-fat foods can be stored in the body as fat. Diets do a good job at not only detailing what you should eat but also how much of it. Portions are key here and you will want to keep an eye on them.

    2. Cut the Carbs and Add the Protein

    fruits, vegetables, yogurt and one glass of milk

    You will need energy to tackle your new exercise routine and carbs are a great way to get it but be wary of which carbohydrates you are taking in. Processed carbs may provide a quick boost but will have you coming down hard in no time, opt for carbs from fruits and vegetables that will keep you going and won't leave you with bad cravings. As you build muscle, it is important to keep your protein intake up so get your shake and snack game going strong.

    colored chili pepper

    3. Spicy Food

    Yes, you read right, spicy food can help you lose arm fat. Peppers contain capsaicin which is a chemical compound that can stimulate blood circulation in the body and increases temperature. Capsaicin also increases the levels of a neurotransmitter called norepinephrine which helps burn fat in the body at a rapid rate. Thai food anyone?

    4. Water

    a lady holding one glass of water while pointing at it

    Keeping yourself hydrated is absolutely necessary, and that doesn't just go for your workouts, it goes for all activities. Drink plenty of water throughout the day in order to avoid cramps at the gym and other setbacks that can dampen your results. Staying hydrated will help you get the best out of your exercise routine.

    5. Garcinia Cambogia Supplements and Oils

    garcinia cambogia supplements and oils

    Garcinia Cambogia is the most talked about natural weight management supplement on the market! It's a great appetite suppressant that assists with weight loss and burning unhealthy fat in the body. You can still use it after reaching your weight goals to make sure the weight stays off. Oils are also great for getting ahead in your journey toward a leaner body. Fish oils, for instance, help increase lean muscle and reduce fat tissue built up in the body. Sesame oil can help you burn fat while also increasing your metabolic rate.

    6. Work on Your Cardio

    people using the exercise bikes

    There are several cardiovascular exercises for you to up your cardio game. Swimming, running, rope-jumping, and even walking are just a few. Keeping your cardio at an optimal level will help you power through your workouts and get great results. Cardio is an essential building block for any good exercise routine.

    7. The Tricep Press

    a lady holding a pair of dumbbells

    The tricep press is an excellent way to build muscle on the back of the arms. With 2-5 pound dumbbells in each hand, lift your arms over your head and bend your elbow so that the weight is behind your head, then slowly return to your starting position and repeat; this can be done both standing or sitting on a chair. Be sure that your back is straight.

    8. Push-Ups

    a man doing a classic push ups

    A tried-and-true method by any means, push-ups are always recommended. Push-ups will help you tone your arms, particularly your biceps. This exercise can be difficult at first, especially if you have not been active for a while. With time your arms will tone and gain muscle and the exercise will become easier to handle.

    9. Weightlifting

    a lady holding a barbell

    Weightlifting can intimidate at first but you should not be discouraged as you will be on your way in no time. The trick here is to start small and work your way to higher weights as you begin to feel more confident. Nobody is expecting deadlifts from you right away but we encourage you to not shy away from the weights.

    10. Shadow Boxing

    a man doing a shadow boxing

    Probably not something you expected but shadow boxing is a great way to engage your entire core and tone your arms. Punch repetitions allow you to use the full extent of your arms and can help tone your biceps, triceps, and forearms. Got a heavy bag available? What's even better is the force from hitting the object will also engage all your muscles, keep you working hard, and help you lose weight.

    11. The Bicep Curl

    a lady doing a bicep curl

    The bicep curl is as simple as can be. All you need to do a bicep curl is choose either 2 or 5-pound weights, place them in each hand and extend your arms downward, then curl your arm up and return it to the starting position, alternate with each repetition. This exercise is excellent for beginners, it is simple and shows results quickly.

    12. Sleep

    a lady sleeping on her bed

    Last but not least, get rest. If you are wondering how to lose arm fat, getting a solid eight hours of sleep will not only help you properly recover from intense workouts but also keep your body balanced. When we do not get enough rest, our hormones can go a little crazy and this can lead to weight gain and other unwanted conditions.


    We hope our tricks for how to lose arm fat have you pumped up and ready to take on the challenge. We believe a positive change is always just around the corner and attainable if you work hard and dedicate yourself. Go out and be the best version of yourself possible, we are behind you each step of the way.