How To Get Rid Of Arm Fat (Proven Method)

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It’s the weekend so you and your girls decide to spend the night on the town.

You slip into your sexiest LBD (little black dress) only to notice how soft and flabby your arms look! And you didn’t even notice the changes until now.

Suddenly you feel so self-conscious you want to cancel the night out with your girls.

Sounds familiar? For some of you maybe, or the scenario may be a bit different but the discovery is the same.

Having unwanted fat on your arms can cause distress or self-consciousness about wearing garments that display your upper body.

Fortunately, you aren’t doomed to wear long sleeved blouses for the rest of your life because it is possible to get your upper body toned and get rid of arm fat with just exercise and proper diet.

Keep in mind that while it’s not possible to target fat loss in one area on your body, know that you can reduce your overall fat percentage to make your arms slimmer in appearance.




Stock your kitchen and refrigerator mostly with foods in their natural form such as vegetables, fruits, eggs, whole grains, lean meats, low fat dairy, fish, poultry and healthy fats like olive oil, avocado, nuts and seeds.

Eating foods that are natural helps to keep your stomach feeling fuller for longer with less calories consumed.


Step 2 – EAT 5-6 TIMES DAILY


If you want to get rid of arm fat, then you must change your eating habit slightly. Try to eat five to six small meals throughout your day that includes a serving of carbohydrates and proteins. For example, one cup of green beans with 5 ounces of grilled salmon and a cup of pasta (whole grain).

Having a meal every 3-4 hours prevents a dip in your blood sugar levels which can trigger hunger and overeating leading to weight gain.




Do strength training exercises that engage the  entire body so you can develop a lean muscle mass and increase your metabolism.

Some examples of exercises that engage all major muscle groups are triceps press, lunges, push-ups, overhead shoulder press, bicep curls and lateral pull-downs.

Perform 3 sets of each exercises doing 15 repetitions.



get rid of arm fat

Once per week let the workout focus be on your shoulders, biceps and triceps to build your arm muscles. Incorporate into your routine triceps dip, rope curls for biceps, triceps kick-back, triceps overhead press, barbell curls, and front raises, lateral raises and rear fly for your shoulders.

For each exercise do 3 sets of 15 repetitions.


Step 5 – DO CARDIO


Engage in 30 minutes of cardio exercise 3-4 times per week to burn off the excess fat.

You can choose from doing steps on a stair climber, jogging on the treadmill, swimming, riding a bicycle (stationary or otherwise) or joining a fitness class.

Make sure to do a variety of workouts so you always keep your body guessing.


THE proven routine TO get rid of arm fat

Want a shortcut to a proven workout that reduces arm fat? Then watch the video below.

Do the routine 3-4 times a week for maximum results.

Keep the it consistent and you will see awesome results in no time!


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Kim Nyuem
Lead editor here at Femniqe and a fitness addict that finds blueberries irresistible! 🙂
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