Causes and How to Get Rid of Arm Fat Fast with Dieting, Exercises or Surgery 

Do you have flabby arms especially on the upper part? Having them is a horrible thing because of the disadvantages associated with it. How can you then reduce or get rid of arm fat? If it is bothering such that you cannot wear sleeveless tops, you need to find out the best way to lose them. You will get ways to deal with this problem that will include workouts or exercises aiming for arm weight loss, surgical procedures, dietary regulation and much more.

Why do I have arm fats

What causes them? A number of factors contribute to flabby fatty upper arms, for instance, poor eating and lifestyle, genetic factors, inheritance and hormone problems.

Too much fat in arms may render your skin here to become loose, thus the name flabby arms. Of course, no one wants to have it.  So, instead of dwelling on what causes the fat you have on your arms, we will focus on what you can do about it.

How to get rid, Lose, reduce or remove them

How do I get rid of arm fat? If you need help in order to lose them this is the right place for you. We are going to conclusively discuss the matter.  For a clear insight on ways to get rid of them or to help you cut down your arm weight, we will consider some exercises which will target this area, other general exercises, and dieting, surgical and general approaches.

Exercises – upper arm fats and other fat burning ones

Are exercises an effective way of reducing flabby fatty arms? We shall look at a few exercises that target arms and other general exercises. Some exercises will be good for people who do don’t intend to gain muscles, while other workouts will make one to have muscles.

1. Chair dips

To begin with, using chair dips is an effective exercise for toning arm muscles and the back. This will, therefore, reduce fat underarms.

Before you can begin it, find free space even in your room. You also need a stable chair or some other furniture that is at least 2m high depending on your body height. Do it with the help of the picture.

  1. Place your chair such that you are able to make three steps in front of it.
  2. Stand before it but don’t sit on it.
  3. Bend your knees and move your arms back to touch it as shown in the picture.
  4. Now, move your body to the ground by bending your elbows then up.
  5. Repeat steps 3 and 4 to complete 3 sets of 20 reps each day. Take short breaks after each set.

2. Can arm circles help?

This is another good arm fat reduction exercise that targets hand muscles. By the way, you should include this one in your regimen cardiovascular workouts. Besides helping shape your flabby arms, it will tone both the biceps and triceps muscles hence burning fat. It is also easy to do at any time.

Find an open and free space then spread your arms sideways at shoulder height. Open your legs the width of your shoulders or as you feel it best. Make small clockwise circles by rotating your hands as many times as possible. Conclude by turning arms in the opposite or anti-clockwise direction.

3. Arm and Leg Lift

Another way to reduce flabbiness is doing arm and leg lifts. To do it, get down on all fours. Start by raising your left arm forward and right leg simultaneously. Flex your raised leg and hold for a few seconds. After that return to start and do the same with the right one and left leg.

Repeat 10 similar lifts before a day goes down.

4. Half-Moon arm rotation

Unlike arm circles, this workout involves a controlled and slow movement of the arms but toning biceps and triceps. It is also intriguing because you do it without equipment but can reduce hand fat and stay fit.

  • Stand on your feet and place your feet hip-width apart.
  • Straighten both arms and then raise them to the sides.
  • Open your palms and put your fingers together.
  • Now, slowly rotate the thumbs until your palms face the roof. Hold on for 30 seconds before returning
  • Next then rotate your thumbs down to your best stretch. Hold for about 30 seconds.
  • Repeat the two procedures 15 times for best results.

5. Scissors

This free-to-lose arm fat exercise is actually one of the simplest and best cardio workouts that does not involve any weightlifting. It is really fun.

  • In a standing position lift your arms up the shoulder level and straighten them out to the front.
  • Stretch them out so that they are now parallel and wide out on the shoulders.
  • While keeping them straight, return them to the front and then begin to make overlapping movements. (Arms crossing over each other at the same time forming X or scissors)
  • Repeat these procedures while you increase the frequency of the movements.
  • Complete 3 sets of at least 10 reps every day.

6. T Hand Push-up

  • Lie down on your stomach and then get into a push-up position.
  • Raise one of your hand up slowly by transferring weight of trunk to the other hand. Make sure that your hands are perpendicular to each other and then balance your trunk.
  • Hold in that position for 5 seconds.
  • Get back to your starting position, change to the opposite side and repeat five times.

7. Triceps’ Push-ups

  • To do this exercise,
  • Get into a plank position, make your thumbs and first fingers touch such that a triangular shape is formed.
  • Breathe out then bend your hands by the elbows so that your body moves down as much as you can.
  • Hold for three seconds then push your body up.
  • Breathe in and repeat 10 push-ups.

8. Triceps Dips

In this exercise you may need a mat or any other thing to sit on.

  • Get seated and bend your knees.
  • Move both hands behind your butts and let them touch down.
  • Raise your body off the ground using your hands and then make 10 dips up and down. (Don’t allow your butts to make contact with ground).

9. Try weight lifting as it can help

To start off, one of the methods to realize arm fat reduction is by hand weight lifting, whether you are a lady or man. The interesting thing is that you do not need to go to a gym as long as there are alternative items even at home. However, avoid using fragile or items that can cause injury, get damaged or be broken.

For a convenience, you may need to have two small weights which you are comfortable with e.g. dumbbells. To do it:

  • Hold each weight firmly by your thighs and straighten arms.
  • Put your legs apart and raise them slowly over your head.
  • Lower them to the back as much as you can, keeping your upper arms close to your ears and head.
  • Now, make short up and downs three times between your back and head.
  • Take care not to hurt yourself.
  • Return them even slower to starting position. do it every day – getting three sets of 20 reps.

Lifting these weights will tone muscles of forearms and triceps. Moreover, you may gain arm weight and muscles.

Cardio Regimen

If you want to lose fat easily on this area then you should come up with a regimen of workouts or exercises to lose it Alternatively, you may opt to see a physician for more tips on a good, working cardio that will fit you. We will be looking at some of the effective ways to lose arm fat for the part between the elbow and shoulders.

1. Swimming

If you know how to swim and love to swim then losing arm fat ion this area should not be a big problem. This cardio is amongst the effective fat burning exercises. You can make it a better experience if you may form a swimming team with your friends or colleagues and learn more on techniques.

2. Rope Jumping

You may begin with this simple exercise if you are overweight so that you can reduce and go further to get rid of

Upper arm Lift fat removal surgery

Apart from exercises for arm fat loss, this is the other way with which you can get rid of loose skin or remove fat pockets in your upper arms especially the underarm area.

What should you think about before getting it? First, you need to consider your body weight. Even if you have a normal body weight but are not pleased with the shape of your arms, this procedure also known as brachioplasty may work for you. Second is bag wing-like saggy skin under upper arms.

In this process to remove excess fat, your plastic surgeon will make incisions and anesthesia are also required. There are about four options in arm lifting as follows.

1. Limited-incision brachioplasty

In this procedure, your surgeon may pull and tuck in excess fat in your armpits. However, it should be noted that this may be a success for those who have loose skin but without much fatty tissue underarms.

2. Standard brachioplasty

In a standard brachioplasty, arm flab is completely removed. A good candidate for this procedure is one who has poor skin elasticity.

3. Arm Liposuction

Another option is to go for arm lipo after having excess fat removal. In short, liposuction ensures that

4. Extended brachioplasty

Unlike standard brachioplasty, this process uses incisions that extend to the underarms. The focus of this procedure is to reduce upper arm fat and fatty tissue. Patients who have massively lost weight may consider going for this one.


Arm lifts involve scar formation. The nature of the scars will at large depend on the option that fits you. For example, small scars may be formed after lipo which may disappear and fade away if it is done properly. If in one reason or another you don’t feel satisfied after surgery, your surgeon may recommend any of cosmetic or additional treatments which will for sure improve both physical and mental health.

Before making a decision to adopt any of these surgical procedures, you must make a consultation so that you understand the goals, preparations, removal surgery costs, additional treatments, aftercare and recovery or to determine if you are a candidate.

How to lose it fast in 1, 2 weeks

You can burn and lose fat even in a week if you only come up with a good plan and regimen based on calorie deficits and fat burning exercises. In this section, we are going to look at possible best ways to burn arm fat with best exercises.

However, combining both upper arm exercises, a control in the diet should be the quickest way to it in a consistent manner. We will not advocate surgical. So which are the best ways to lose arm weight quickly?

1. Cardio Regimen

Can I lose arm fat fast with cardiovascular exercises? Yes. A super cardio regimen, includes a moderate to high intensity to ensure that enough fat is burned. This is because it is not easy to spot reduce fat or target a particular area unless you want to achieve a reduction. This implies that you engage in full body strength training to promote metabolism which is crucial in regulating fat storage.

Here are some of the best cardio you will find very effective for women and men as well:

  • Swimming at least daily so that you burn calorie in legs and arms.
  • Do rowing. In this exercise you need to find a trainer to help you start off with gym rowing machine.
  • Rope jumping,
  • Resistance bands workouts,
  • High intensity training which includes a moderate workout such as sprinting for three to four minutes and then ten triceps push-ups and other upper arm exercises e.g. scissors, triceps dips, chair dips, etc.

A cardio regimen involving serious and regular lifestyle of controlled eating can burn as much as 3500 calories in two weeks which is enough. But a healthy weight loss according to is usually 2lb per week.

2. Calorie Intake

Adding up to cardio regimen, you also need to cut down the amount of calories you take each day.  So ensure that as you do all physical avoid these foods and drinks: sugary drinks such as juice, energy drinks such as soda, too much cakes, etc. Avoid fast foods most of which contain fat and builds on bad eating habits.

To ensure that you at least slash calorie by 500 each day, you must start a dietary plan of lean or whey protein, eggs fish (salmon), whole grains, olive oil, natural seeds and nuts.

In addition to that, you also need to begin consuming small meals in five or six serving so that you don’t have to compact and fill your stomach in two or three meals.

3. Other healthy tips

Have you had an update on current health in terms of body weight? If not then you need to check your Body Mass Index and decide when to talk to your doctor or physician about it. In general, a BMI of 26 and above signify overweight.

In regard to healthy eating, you should also consider these useful tips. First, take green tea or warm lemon water without sugar especially in the morning after waking up. Take a glass of water before meals and avoid alcohol.

Lastly, another idea is to think about certain herbal supplements after a doctor’s consultation. There are numerous herbals to aid in arm weight loss. Some of them are stimulants while a good number of them help in digesting or regulating fat intakes. Examples are bitter orange, Garcinia Cambogia, dandelion hoodia, cayenne pepper, cinnamon Verum, ginger, fish oil, L-glutamine, etc.