How to Lose Arm Fat 

Nothing is more frustrating than trying to get rid of that underarm “jiggle” that continues to wave long after you have stopped! This is a problem for women much more often than men and tends to worsen as you grow older.

The reason it is so hard to get rid of this problem is that it is usually a combination of two different factors: fat and lack of muscle tone. Addressing only one of these issues isn’t going to get rid of the jiggle so you have to take an all-encompassing approach to conquer it.

To get rid of the jiggle, you will have to lose arm fat and tone up your muscles.   

Cutting the fat 

Most likely, if you have fat in this area, you also have fat over the rest of your body.  There aren’t a lot of people out there with perfectly toned bodies who have underarm jiggle due to fat! It simply isn’t possible to get rid of the fat in this area without getting rid of the fat overall.  

To lose arm fat, you will have to do exercises that will burn fat all over your body. This can include walking at a fast pace, running, playing sports, swimming, or doing aerobic exercise tapes. Consider using a specifically designed fat burning weight loss program to boost your natural fat burning potential. 

In addition, you will need to reduce the amount of calories your are consuming so that your new exercise routine won’t go towards burning the calories you are consuming now instead of burning the fat you already have stored in your body. Cut out the junk food and those with a lot of fat. Replace greasy hamburgers with a salad and snack on nuts instead of chips.

A few simple changes can help you lose arm fat much faster than you imagined. The good news is that arms are one of the first places to show weight loss, so when you start a good, healthy plan, you can expect to lose arm fat relatively quickly.  

Tone the triceps 

The second part of the plan to lose arm fat involves strengthening the muscle that lies underneath the skin. The tricep isn’t engaged in many activities and you must pay particular attention to firming it in order to get rid of the jiggle and to fill out the skin to give your arm a smoother appearance. 

Tricep kick-back: Hold a small weight in one hand. Bend at the waist until you are parallel with the floor. Bend elbow of arm with weight to bring the weight to your waist. Slowly reach the weight back, straightening the arm as you go, then return to waist. Repeat eight times per set on each side. You can also do both arms at once.  

Overhead tricep stretch: Stand with feet slightly apart. Holding a medium weight dumbbell with both hands, lift up until your arms are straight overhead. Holding your elbows close to your head, bend elbows and slowly bring the weight down behind your head. Repeat as many times as you can while holding arms comfortably in position. Don’t let elbows rotate outward. 

With some work, you can feel comfortable wearing sleeveless clothing again. Measure your arm before you start, and you will be able to tell when you begin to lose arm fat—noting even ¼" at a time will keep you motivated.

You may begin to notice a change in the size of your arm before you see actual weight loss, especially if you are following a fat burning weight loss program. You will be replacing fat with muscle—so even if you see no difference on the scale, your arms will look slimmer and more toned. Keep in mind, the sooner you start, the easier it will be to get the results you want!