Published in Jul 2021 / Updated in Sep 2021
Few things suck more than knowing that you can’t wear your cute T-shirts and tank tops during the summer due to your flabby arms.
Sometimes, flabby arms are caused by age, but at other times, they simply indicate a lack of enough physical exercise or poor diet choices. In such cases, there is plenty you can do to get rid of the problem.
Every body part tends to have its own challenges when you are trying to lose excess weight. For instance, some people deal with flabby arms caused by fat accumulation in the arms, while others have to contend with stubborn belly fat.
In some cases, the entire body is toned and normal, but the arms might be a little heavier than they should be.
What Causes Flabby Arms?
The first cause of flabby arms is excess weight. Even more interesting, this problem can also be caused by sudden weight loss.
Arms are generally not that good at coping with accelerated weight loss. They can still retain some fat and fluids and seem like they have resisted your efforts to lose excess weight.
Inadequate protein intake can also cause upper body fat accumulation. Protein helps burn body fat faster, and eating more of it might help.
Hormonal changes, such as those caused by pregnancy, can also increase fat in the upper arms. These hormonal changes can slow down your metabolism and make it harder to lose weight in some parts of your body, such as your arms.
Fortunately, you don’t have to get a gym membership to exercise your arms and get rid of that unwanted fat. There are plenty of things you can try right in your own home.
Although the upper arm is especially problematic, and you can reduce fat in this part of your body by exercising your biceps and triceps. Here are some tricks you can use to lose arm fat easily and quickly.
1. Counter Push-Ups
Your counter can give you an amazing arm workout and help reduce that stubborn fat in your arms. All you have to do is step some distance from your counter and hold to its edge.
You should feel like you are leaning towards the counter on your tiptoes.
During the workout, your back should be straight. Only your elbows should bend as you do the push-ups.
2. Watch Your Diet
As you know, gaining weight has plenty to do with what you eat. Therefore, checking on your diet can go a long way in helping you lose weight in your arms.
For instance, reducing 500 calories from your diet can help you burn about 3,500 calories in a week. You can bet that some of the fat you burn will be in your arms.
An easy way to lower your calorie intake without feeling like you are starving yourself is to lower your sugar intake. So, you can reduce the amount of sodas, cakes, and canned juices you take.
Checking on your harmful eating habits can also help. For instance, don’t skip breakfast as a way to lower your calorie intake, as that will make you more likely that you will overindulge later.
3. Weight Lifting
Did you know you can use a weight of just a kilo to exercise your arm and burn some of that excess fat? Something like a bottle of water can be effective in this case.
Since the idea here is to lose body fat and not build muscle, small weights can be quite effective.
You should hold the weight with both hands with your arms straight just over your head. You should then lower the weights towards your back as slowly as you can.
During this workout, you should ensure that your upper arms are as close to your ears as possible.
Doing about 3 sets of 20 repetitions should be quite effective for this workout. You can take a minute-long break between the sets.
The good thing about this exercise is that it’s pretty easy to do. It is also entertaining.
The scissors are one of the best workouts if you are trying to lose weight.
You should stand straight and lift your arms to shoulder level and stretch them out straight. You should bring your arms to the front so that the right hand overlaps the left hand.
That should be a complete rep. You should do about 3 sets of 10 reps a day.
5. Consume More Fibers
Fiber is great at getting your body to lose excess weight. Since fiber moves slowly through the body, it keeps you feeling fuller for much longer.
Studies show that a gram of fiber was linked to a 0.5-pound bodyweight reduction over a period of 20 months. Great foods to consume to improve your fiber intake include fruits, whole grains, nuts, seeds, and vegetables.
6. Weighted Punches
Punches are easy to do, even when they are weighted. In this case, you should hold a weight on your hands and do forward punches while holding the weights.
Of course, to do these punches properly, you should keep your legs apart for greater balance.
Try to do as many punches as you can, and keep increasing the pace at which you do them for an even more effective workout.
7. Chair/Tricep Dips
You can tone your arms and lower the amount of fat in them using chair dips. A bed can also be used for this workout.
However, avoid a sofa with a soft cushion, as you need something firm to hold on to as you do the dips. Ideally, the furniture you are using should be about 2 feet above the ground.
Your arms should be a shoulder apart. You should move three or four steps from the furniture as your starting position.
After that, you should bend your knees and your elbows and then move your body to the ground before coming back to the starting position.
Do three sets of about 20 repetitions every day.
8. Drink More Water
Most of the human body consists of water. Also, being properly hydrated can help you lose weight.
If you don’t like water that much, you can always settle for alternatives like aloe, lemon, or cucumber water. As long as you avoid liquid calories, you will be fine.
Push-ups will not just tone your arms, but they will strengthen your core as well. For beginners, you might not do many push-ups, but over time, you will build the stamina to do enough push-ups to strengthen and tone your arms.
10. Focus On General Weight Loss
If you have excess fat in your arms, the odds are that you have too much weight all over your body. In such cases, focusing on weight loss techniques that help you reduce weight throughout your body might help.
It's simple: workouts that tone the body will also help tone your arms.
11. Biceps Curls
To focus on your biceps, you can try biceps curls. You will need weights for this.
With your feet hip-width apart in a standing position, you should take a weight and lift it towards your shoulder while trying to ensure that your upper arm remains in a stable position.
The idea is to lift with your biceps only without swinging your arms or using your shoulders or torso.
Anyone who has tried to do push-ups knows how challenging this workout can get. However, this might be the exercise you need to lose weight in your arms.
Pull-ups give many muscle groups in your body a workout, including your chest, shoulder, and abdominal muscles.
13. Eat More Protein
Studies have shown that increasing protein intake also improves muscle synthesis by up to 25%. So, if you were looking to replace that fat in your arms with bigger muscles, this is the way to go.
Of course, this option works better if you also work out as well. After all, according to research, a protein that tones the muscles is best consumed after a workout.
14. Arm Circles
You should stand with your feet shoulder-width apart and your arms hanging by your sides. From there, you should rotate your arms in small circles 50 times before switching and rotating them in the opposite direction.
The good thing about this workout is exercising your triceps, biceps, shoulders, and back muscles.
15. Plank Slaps
This workout is great at burning fat in your arms. It should start with your palms placed on a mat and the rest of your body in a plank position. After that, you should use one hand to touch the upper arm of the other hand and vice versa.
16. Bench Press
The bench press is a workout that is often used to increase strength in your upper body. However, it is also a great workout for your triceps.
Cardio is great because it will raise your heart rate and help you burn excess weight throughout your body. So, make sure cardio is part of your daily workout as you try to lose fat in your arms.
Ideally, you should do about 40 minutes of cardio three times a week. Great cardio exercises include swimming, rowing, biking, and jogging.
18. Lat Pull-downs And Push-ups
This workout will help you build muscle and tone your arms in general. In fact, lat pull-downs are quite reliable if you want to tone your entire body, including your arms.
Not only will your arms lose weight through this workout, but they will also make them look better overall.
In particular, you should try the seated lat pull-downs, which exercise the biceps quickly and tone the shoulders to make the arms look leaner.
Why Spot-Targeting Arm Fat Is Not A Good Idea
Usually, focused workouts don’t work out. Some areas tend to hold on to more fat until other body parts have shed the excess weight.
These areas only lose weight when you have no fat to lose in other parts of the body. Having a consistent workout routine is key to burning fat in your arms.
To Sum Up
Stubborn body fat can be difficult to lose, especially when it is concentrated on one area of your body. Arms are a big problem area for many people.
Hopefully, the above tricks can help you lose excess fat in your arms.
Generally, workouts and diet choices that help you lose weight in your entire body are also great at helping you lose fat in your arms. Otherwise, if you try to get rid of batwings, you should try using kettlebells, a resistance band, barbells, or even dumbbells.