How to Quickly Get Rid of Upper Arm Fat

Get rid of upper arm fat through exercise.
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Upper arm fat is a common problem area, particularly for women. Extra arm flab can cause you to feel self-conscious, especially during warm weather ideal for sleeveless tops. Excess fat can also lead to health problems such as diabetes, cardiovascular disease and some types of cancer. Losing upper arm fat requires more than lifting weights, which only tones muscle. To get rid of the fat, you need to perform cardiovascular exercise.

    Do 60 minutes of cardiovascular exercise five days a week for fastest fat-loss results. Choose exercises that you enjoy to avoid boredom and reduce the risk of quitting. Any exercise that increases your heart rate will burn fat, but rowing and the elliptical with handles tone arm muscles as well.

    Tone the front of your arms with bicep curls. Stand with a dumbbell in each hand held down by your sides. Turn your wrists to face forward and hold your elbows close to your side. Lift the weights toward your shoulders, then lower to the start position. Do two sets of 12 to 15 repetitions. Increase resistance by doing more repetitions or sets, or by increasing the weight of the dumbbells. Other options include using a barbell or resistance band instead of a dumbbell.

    Do triceps dips to tone the back of the arms. Sitting on the edge of an exercise bench with your feet flat on the floor, place your hands on the edge with your fingers facing forward. Using your arms, lift your body off the bench and shift forward slightly. Bending the elbows, lower your body until you feel a pull in your chest, then straighten your arms to return to the start position. Perform two sets of 12 to 15 repetitions. If you're a beginner, start with your knees bent, but as you get stronger, extend your legs in front of you to add resistance. Other options for increasing resistance are to increase reps or sets, put your feet on a bench parallel to the one your hands are on, or rest a weight on your lap.

    Things You'll Need

    • Dumbbells, barbells or resistance bands

    • Exercise bench


    • For fastest fat-loss results, reduce your calories and eat a healthy diet of lean proteins, whole grains and fresh fruits and vegetables.


    • Consult with your doctor before starting an exercise or diet program.

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