How to Lose Arm Fat

“How do I lose this?” She points to the back of her arm and flaps the fat with her fingers.

This is a question that a lot of females ask. So, what is the answer?

To lose fat in any area you need to do both exercise and diet. The fat on your arms that you want to lose so badly is a combination of genetics and bad habits. You can’t change your genetics but you can fix your bad habits.

To be clear, you cannot spot reduce fat from any one area. You need to lose fat overall to see fat loss in your targeted areas. For example, how many sit-ups do you need to do to see your abs? You can do a million and never see your abs if you don’t burn the fat that covers them up with your diet.

In order to lose arm fat follow these 4 steps:

Start Exercising: Incorporate 3-4 days a week of regular cardiovascular exercise. Start with 20-30 minutes per cardio session, three times a week for the first two weeks. Then progress to 30-45 minutes in the following weeks. This can be walking, jogging, biking, elliptical, etc. Don’t worry too much about intensity (you don’t need to throw up after a cardio session). Focus on doing the work and putting in the time. Intensity and increased heart rate will come later.
Resistance training: You need to build some muscle in your problem areas. You will want to engage in resistance training 2-3 days a week. These sessions do not have to be long (about 30 minutes per workout) but they need to be part of your plan.
Fix your Diet: Diet is essential to fixing your problem area. Fixing your diet involves reducing your overall daily calories to a number where you will lose weight. For example, if keeping your calories consumed to 1,500 a day allows you to lose weight then make that your daily goal. Your body fat will start to melt away and your arm fat will shrink. Find that number by using a TDEE (Total Daily Energy Expenditure) calculator online.
Be Consistent and Patient: Fat loss takes time. There is no cheating the system. Be honest with yourself and take accountability. Put in the time and the effort with your exercise and diet over a period of 60-90 days and you will lose arm fat. Guaranteed.

Follow these four steps and you will lose fat in your problem area. This is the most successful path to reaching your goal. There is no shortcut to losing arm fat. Ignore the BS you see on social media telling you there is another way … there isn’t. Put in the work and be consistent. You will feel and looking incredible.

As an added bonus for this article, we will give you a workout to follow. You can use this or do your own thing. The key is execution.