7  Proven Tips + Workouts To Lose Arm Fat In 2 Week and Maintain It

To lose arm fat is one of the greatest challenges for most people. Every woman desires to have a beautiful looking body all the time. But it is not always easy to maintain such terrific desire. And arm fat is one enemy that stands against the sexy looking you in your mind. This leads a lot of women to search for ways on how to lose arm fat.


Usually, women prefer to have shorter and leaner, branch-like arms, as they complement the beautifully curved figure.

Maintaining arms in the desired shape is much difficult, especially for those who heavily rely on workouts. At times taking exercise reduces the bodyweight but it also causes arms to deposit mass; a principle that favors the bodybuilders for getting enhanced biceps and triceps.

Luckily, it is possible to have an appealing figure with a perfect shape of arms. One just needs to adopt this method on how to lose arm fat fast from the few workouts listed below.

Here are seven tips on how to lose weight in your arms at home.


7  Proven Tips + Workouts To Lose Arm Fat In 2 Week


1. Triceps Exercise



Triceps are the fat storing location at the arms. The first step of getting sculpted arms must involve getting rid of the fats on triceps. Here is a straightforward exercise, to reduce the triceps fat.

How To:

  • Sit on the floor, with your feet in front.
  • Put your arms behind the back with shoulders’ width between them.
  • Make sure that your hands are facing the hips.
  • Now, lift your hips up and bend the left arm while your right arm still in a straight position.
  • Change the posture of another arm similarly.
  • This exercise effectively puts weight on triceps and makes them lose weight quickly.

Note – While doing these exercises we suggest you use body wraps for arms and slimmer thighs.


2. Healthy Diet



With exercises and right nutritional intake, you have a higher chance of reaching the peak of your desire. Eating the right food is indeed another way of getting rid of arm fat. Eating breakfast keeps you energized for the rest of the day and eliminated overeating in bulk; something that may cause you to increase fats.


  • Eat a lot of vegetable, protein, and fat.
  • Eat while seated from a single plate.
  • Try calorie control.
  • Do not skip meals.
  • Drink a lot of water.
  • Get rid of tempting foods from your home as well as eat lower carb foods.
  • Avoid refined sugars and starches.
  • Don’t eat too many carbs, avoid eating processed food and rely on vegetables and fruits for caloric intake.


3. Push-Ups



This is an exercise that can be hard for most people, but it can do wonders for people’s arms. Do remember that different types of pushups can be done. Usually, you can start with a beginner’s pushups.

Push-ups have dual benefits. They are the perfect way to get rid of underarm fat. If you want to have some abs on your abdomen, then do choose for this exercise. For beginners, it can be difficult to start push-ups. It is better to start with knees and then switch to the normal mode; one that requires balancing of hands as well as feet on the ground.

According to the American college of SportScience, this kind of workout will boost your total energy in the body and physical fitness, and health. It will also lower the risk factor for diabetes, high blood pressure, and other health-related issues.


4. Wrist Rotation



This is one of the best exercises on how to lose arm fat and also the simplest one. Just hold a one-liter bottle in your hands and then rotate them clockwise and anti-clockwise direction.

Repeat this exercise for 60 seconds on one side, and then switch to the other one.


5. Stretching arms in scissors



This exercise is the fastest way to lose arm fat. One just needs to stand and move their arms in scissors position; yes, it is quite fun.

Just lift your arms up, stretch them out towards the side, and then move them in front in the form of a cross. This would get your arms to form a scissors position. You can do ten reps of three sets.

Scissors are termed as an effective way to tone the arm muscles and reduce fat on them.


6. Walking



Walk at least half an hour every day, in the beginning. It burns fat all over the body. It is an excellent way to get rid of arm fat, as well as all kinds of fat residing in all other parts of your body.

Forget hand weights or park-bench push-ups. You can walk your way to sleek shoulders, a sculpted back and toned arms without them. “Just making fists with your hands for these moves signals the arm muscles to contract and adds a little extra burn,” says walking pro Tina Vindum.

How To:

  • Warm up by doing three big, slow arm circles in each direction to prime your shoulder joints.
  • Walk for 5 minutes, then do the first exercise here, matching the pace of the arm movements to your footfalls — no stopping!
  • Repeat until you’ve done all four moves.
  • Finish with 5 minutes of walking.


7. Weightlifting



Now you don’t have to lift heavy weights, like curls and dumbbells while being in the gym. In fact, you don’t have to be in the gym to get rid of arm fat. You just need 3 pounds weight; a two-liter water bottle can also serve the purpose.

How To:

  • Sit on a chair without support.
  • Put weight in your hands and position them above your head.
  • Your arms should be touching your ears.
  • Move your hands in a downwards direction towards your back. Repeat the process 20 times in three sets.
  • Repeat the process 20 times in three sets.

Generally, one-minute rest between sets is okay, but you can increase or decreases it.

This is a time-tested exercise to reduce arm fat and have toned arms. For this exercise, you need to select an item from your home to use as a weight. You can use a 2-liter cold drink bottle or a water bottle for this exercise. If you have a pair of dumbbells at home, it works out just fine.

The aim is to reach out for something which weighs around one kilo. Avoid using something breakable or valuable. It may fall and break, so be very careful with your choice.





Unsightly underarm fat is much more widespread in women than in men. Whether you are looking to build lean, strong arms or just feel more confident in a tank top, you must have the proper diet and exercise program.

While spot reducing or losing fat from one area, is impossible, it is possible to lose fat from your entire body, including your arms. Dedicating yourself to a fitness plan and diet can help you attack the flab and get sleek arms.

Note: It is not necessary to choose all the exercises mentioned above to get rid of arm flab. Just go with one which is easy for you. Bear in mind that choosing the right combination of nutrition is also equally necessary.

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