How To Lose Arm Fat Without Gaining Muscle (Why are My Upper Arms so Fat)

If you have ever asked yourself like me, why are my upper arms so fat? Then this article is for you. In this post, I will show you how to lose arm fat without gaining muscle.

How hard a guy will train his arms to lose arms fat and build muscle is never the same way a lady is meant to train her arms to lose fat. And that is why I wish to show you exactly how to lose arm fat fast for females.

You don’t need to worry and get frustrated about your arm fat as there are ways you can get rid of it.

And the good news is that you can reduce your arm fat at home without hitting the gym. There are a lot of exercises you can do to remove flabby arms without gaining muscle.

When you do this exercising regularly, you will get toned arms within a short time. This post will mention some of the tips on how to lose arm fat fast for females.

Why are my upper arms so fat

‍There are various reasons that could be causing fat arms. A great reduction in the testosterone level can make your body store excess fats. Rather the building muscles, the fats will show in the arms.

Another reason is having a poor diet. When you eat a high amount of refined grain and sugar, it can lead to a high amount of calories.

Consuming lots of sugar can increase body insulin. High insulin in the body will let the calories start storing as fat rather than being used as energy.

These fats might get transferred to the arm depending on the type of body you have. related is this on How to get rid of Flabby Arms Over 50

Nutrition tips on how to lose arm fat fast for females

As a female, having a fat arm can affect your confidence. It might stop you from wearing the sexy outfits you would love to wear.

If you want to gain your confidence back, you can get rid of your arm fat fast. Exercising alone will not remove fat stored in your arm if you keep depriving your body of nutrients.

The body needs constant minerals, vitamins, and nutrients to look properly toned. Fruits and vegetables have enough fiber that will help you to reduce weight and also satisfy you.

If you want to get rid of excess arm fat, you need to start feeding properly.

Try to remove refined carbs from your diet. These include sugar, white pasta, white bread, soda, juices, and so on.

However, juices that are made completely with fruits are okay. Another thing is to try to reduce your dinner.

Ensure you eat dinner hours before sleeping to allow your body to fully digest the food. Start your day with the necessary energy and nutrients.

In addition to that, drink all the water your body system needs to function well.

Stop eating fast food, junk, and soda. Most of them do not really have the necessary nutrients to help your body. When you reduce their consumption, you will start seeing impressive results.

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How to lose arm fat fast for females without gaining muscle

So the secret to losing arms fat as a lady without building muscle is to train your upper body without weight or with just a very light weight.

Next you want to focus on endurance training and more exercise repetitions as against lifting heavy with shorter repetition of each exercise move.

The thing is heavy lifting is the primary muscle building factor for guys and you as lady have stay away from that if you do not want to gain muscles on your arms.

You can totally remove arm fat fast at home if you are dedicated enough. However, what you need to know is that it is impossible to remove fat from a single part of your body without it affecting other parts.

 If you want to remove arm fat, you need to take your body fat loss seriously. So, here are the exercises to do if you want to reduce arm fat.

Tricep kickbacks

This is a very effective exercise to get rid of arm fat. It will mostly target your triceps. To begin, you need to hold weight in both hands. Make sure the weight is heavy enough for you.

 Hold each in your hands and put your two hands by your side. Ensure your palms are inward.

Then, bend your knees but maintain a straight back. Bend your waist forward and let it be parallel to the ground.

The forearms should be at the right angle and upper arms should remain parallel to the ground.

Switch the position of the forearm so that it will be parallel with the ground and then take it back to its default position. You can do the tricep kickbacks 15 times or more before you switch sides.

This is one of the exercises you can do at home if you want to get rid of your arm fat. When you continue doing it regularly, you will begin to see a difference.

Bicep curls

This exercise is aiming at your biceps and it also involves lifting heavyweights. Carry any weight that is heavy enough for you and drop your arms to your sides.

When you do this, make sure your elbows are straight with the palm being in an inward position.

Now, start lifting each arm slowly. Make sure you begin to turn as you do this. Once you lift and get to the top, ensure your palm and bicep are directly facing each other.

Then, drop your arm slowly and raise the second arm the same way. Each arm should be raised for about 20 minutes per set.

It is recommended to complete three sets before you stop the bicep curls. You can take a minute break after completing each set.

Lateral raises

This exercise is targeting the muscles on your shoulder. You need to hold a weight with your hands by your side.

Now, ensure the hands are parallel to the floor when you raise it. Repeat this process 12 times. It is an effective arm exercise that you can use to remove arm fat without gaining any muscle.

Exercising tip on how to lose arm fat without weights

It is almost impossible to lose arm fat without losing weight. Whatever exercise you will use to reduce the fat in your arm will also have a slight effect on your total body weight.  So, here are some of the exercises you can do that will have a moderate effect on your body:

Arm circles

With this exercise, you can get rid of fat easily in the comfort of your home without losing weight. Form a T-shape by standing feet apart and extending your hands to your sides. Begin by rotating your arm in a circular motion. Do this for fifteen minutes and also complete rotation in the opposite direction.

Tricep dips

You can do this on the chair, bench, or on the floor. Prop yourself on a piece of furniture and keep your shoulders width apart. Put a space of about 3 inches between your back and whatever furniture you chose by shifting your bottom forward.

Let your feet be planted in the ground firmly and then bend your legs. Start lowering your body down and raise it up. Do this for some time until you feel you have had enough.

Kickboxing punches

Stand with your feet wide apart and raise your right arm up. Let your fist stay exactly under the jawline. Now, start punching in front of you by putting force behind every single punch. Make about 15 punches with an arm before switching to the other. Then complete about 4 sets.

Training Tips on How to reduce arm fat for ladies at home

Having a fat arm can be a constant source of worries for ladies. Rather than losing your confidence and being unhappy, you can try to reduce your arm fat at home.

If you are too busy and would not be able to go to the gym, then you can reduce arm fat in the comfort of your home.

What you need to do is to try to change your diet. Ensure you remove refined carbohydrates from your diet and start taking more fruits and veggies. Your body needs the right nutrients for weight loss.

After changing your diet, you need to take exercising seriously. You can get rid of arm fat with the tricep kickbacks, bicep curls, and lateral raises.

There are lots of exercises that can get rid of fat and flabby arms and give you tones of arms.

There is no reason to be worried about gaining muscles because this exercise will prevent that from happening.


I really hope this post on how to reduce arm fat for ladies at home without building muscle was helpful to you.

It is possible to lose arm fat without gaining muscles if you follow all the exercise tips in this post.

All you need to do is start feeding your body nutrients, and adopt a healthy exercising routine. Then focus on endurance arm and cardio exercise routine like above and not heavy lifting.

Once you do all this, you will shed that arm fat and become slimmer arms.

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