Get Rid of Arm Fat Without Crash Diets or Starvation

Slipping into that sleeveless dress, capturing a picture that shows your arms, or just catching a glimpse of your arms in the mirror — these simple moments can sometimes carry a weight of their own.

All because of arm fat!

If you've landed on this page, there's a good chance you've decided that enough is enough. As age gracefully adds wisdom, & sometimes a little extra arm fat, there's no reason we can't reclaim the firmness and shape we once had or always desired.

Beyond the aesthetics, the goal of getting rid of arm fat will also help you get overall fit.
The internet is filled with quick fixes and workouts just for arm fat, but not all of them get to the heart of the issue.

Before we give you any tips, here's something you should know — simply doing arm exercises won't make the fat magically disappear. True change happens when we take a full-body approach.
If you've been searching for honest and effective ways to deal with arm fat, this guide is for you.

🤷🏼‍♀️ Why Women Have More Arm Fat Than Men?

If you're a woman and have ever felt a twinge of frustration wondering why men seem to have it easy when it comes to arm fat, let's ease your anxiety a little & understand why women have more arm fat than men.

This knowledge helps us to tackle the issue effectively & have a sense of compassionate and understanding attitude towards our bodies.

The primary factor behind the differences in fat distribution between the sexes is hormones, especially estrogen.

Estrogen encourages fat storage in the buttocks, thighs, and also the upper arms. This is nature's way of preparing a woman's body for potential pregnancy and breastfeeding.

Men, on average, have a higher muscle mass compared to women, due to the influence of testosterone. This muscle mass often extends to the arms. Muscles burn calories faster than fat does, so a higher muscle content can result in reduced fat storage in the arms.

While women might naturally store fat in certain areas due to biology, men aren't exempt from this concern. Men too, albeit perhaps in lesser proportions, grapple with unwanted arm fat.

Whether you're a woman wondering why your arms aren't as toned as you'd like, or a man seeking to shed some excess fat, the journey towards achieving toned arms is a common one.

Do These 5 Exercises to Get Rid of Arm Fat

⭕ Arm Circle

Stand tall with feet shoulder-width apart. Extend your arms straight out to your sides at shoulder height. Rotate your arms in small circles, forward for 30 seconds, then backward for 30 seconds.


  • Beginner: Smaller circles with arms lowered to waist height.
  • ​Advanced: Increase circle size and/or hold light weights in hands.

Pro Tips:

  • Ensure your spine is straight, and you're not leaning forward or backward. A poor posture can cause strain.
  • Avoid swift and jerky movements which can lead to injuries. Keep your circles smooth.

🪑 Tricep Dip

Sit on the edge of a sturdy bench or chair. Grip the edge next to your hips. Walk your feet out, bend your elbows, and lower your body until your elbows are at a 90-degree angle. Push back up.

Do 10-15 reps at a time.


  • Beginner: Keep feet closer to the bench or chair.
  • Advanced: Straighten legs fully or place feet on a raised platform.

Pro Tips:

  • It's common for elbows to flare outwards; however, they should point straight back.
  • Engage your core. It ensures stability and supports the lower back.
  • ​Avoid sinking into your shoulders. Keep your shoulders down and away from your ears.

💪 Bicep Curl

Stand with feet shoulder-width apart, holding dumbbells in front of you with palms facing forward. Keeping your elbows tight to your torso, curl the weights up to your shoulders, then lower. Do 15-20 reps at a time.


  • Beginner: Use lighter weights.
  • Advanced: Perform on one foot to engage core or increase weight.

Pro Tips:

  • Your elbows should act as a hinge, meaning they shouldn't move up or back during the curl.
  • Avoid using momentum. It's tempting to use a swinging motion to lift the weight, but this reduces the exercise's effectiveness and can lead to injury.
  • ​Ensure you're fully extending your arm at the bottom and fully curling at the top.

🧱 Wall Push Up

Stand a few feet away from a wall, placing your hands flat against the wall slightly wider than shoulder-width. Bend your elbows and lower your body towards the wall, then push back. Do 12-15 reps at a time


  • Beginner: Stand closer to the wall.
  • Advanced: Move your hands down the wall to increase the angle and difficulty.

Pro Tips:

  • Placing hands too high or too low can strain the shoulders. Align hands with your shoulders.
  • Engage your core. This maintains a straight line from your head to your heels.
  • ​Make sure to come close to the wall as you lower and fully extend your arms as you push away so there's full range of motion.

⚡ Knee Push Up

Start in a plank position but with your knees on the ground. Keep your body straight from your knees to your head. Lower your body by bending your elbows, then push up. Do 10-15 reps at a time.


  • Beginner: Use a reduced range of motion, going down only halfway.
  • Advanced: After pushing up, lift one arm off the ground, extending it straight out in front of you, then alternate.

Pro Tips:

  • Your body should form a straight line from your head to your knees. Avoid lifting your hips too high or letting them sag.
  • When you lower, your elbows should form a 45-degree angle with your torso, not flare out widely.
  • Engage your core. This supports the spine and promotes better form during the push-up.

⛔ 🍟 Cut Back on Snacks

While arm exercises play a crucial role in toning the upper body, the snacks you consume might be the silent culprits behind stubborn arm fat.

When you eat a sugary or carb-heavy snack, it rapidly converts into glucose, raising blood sugar levels. This demands the pancreas to release insulin to help cells absorb this glucose.

As we age, especially heading into our thirties and beyond, our body's response to insulin may not be as efficient. When cells don't adequately absorb glucose, the body responds by producing more insulin.

But excess glucose has to go somewhere if not absorbed by cells…

…unfortunately, it turns into stored fat.

For many, especially women, the upper arm is a common place for this storage, leading to the dreaded "bingo wings" or flabby triceps area.

Now, we can almost hear you thinking, "But I love my snacks! What am I supposed to do when I'm super stressed or just starving?" We totally get it.

Here are some practical tips to snack less:

  • First you should understand the why behind your snacking. Often, our snacking impulses are tied to our senses other than taste. We’re seeking a momentary escape.Chicken breast: a lean and versatile source of protein.

    Before you grab that snack, put on a 5-minute soothing music track, sniff some calming essential oils like lavender or rose, or even step outside for a quick burst of fresh air. It sounds simple, but by redirecting your senses, you can often bypass the snack urge entirely.
  • Tune into your body's signals. Are you really hungry, or is it stress, boredom, or habit nudging you towards the pantry? Next time the urge to snack hits, take a 30-second break to realize whether you're truly hungry or just reacting to external triggers.
  • If you're looking for something to chew, consider snacking on edible seaweed sheets or even munched on celery sticks with a touch of peanut butter. The long chewing process can make you feel like you're eating more than you actually are.
  • Avoid the center aisles at grocery stores. Most grocery stores are laid out with fresh produce, dairy, and meats around the perimeter and processed foods in the middle. Sticking to the outer aisles as much as possible can help you focus on whole foods and reduce the temptation of grabbing those chips or cookies.

🥦 Increase Fiber Intake

Dietary fiber helps you feel full for longer. By reducing your appetite, you're less likely to overeat, which can be important in your journey to trim down arm fat.

But most importantly, fiber slows the absorption of sugar. Stead blood sugar levels ensure that it's absorbed by cells and does not get stored as fat.

Here's how you can boost your fiber intake:

  • Swap white for whole: Replace white bread and pasta with whole grain versions. Not only are they higher in fiber, but they also contain more nutrients and can help maintain steady energy levels.
  • Swap your snacks: Instead of chips or other processed snacks, munch on popcorn (without too much butter or salt), or roasted chickpeas. They're tasty, crunchy, and full of fiber.
  • Add legumes to your diet: Beans, lentils, and chickpeas are not just protein-rich; they’re also packed with fiber. Add them to salads, soups, or even stir-fries.
  • Eat berries for breakfast: Add berries to your breakfast. Whether it's raspberries, blueberries, or strawberries, these fruits are surprisingly high in fiber.
  • Veggies at every meal: Try to incorporate a vegetable with every meal. Whether it's spinach in your morning omelet, a midday salad, or roasted veggies for dinner, these fiber-rich foods can be easily added to any meal.

🚰 Drink Adequate Amount of Water

While it may seem basic, water is a cornerstone in any weight loss or fitness journey.

Water assists in breaking down food, allowing for better absorption of nutrients. These nutrients play a role in energy production, muscle repair, and overall body functioning, which all contribute to fat loss.

For those targeting arm fat through exercises, optimal hydration ensures muscles are working at peak performance. Dehydration can lead to muscle fatigue and cramps, hindering your workouts.

If you often find yourself in meetings or engrossed in work, schedule hydration breaks as part of your day.

Treat them as you would any other appointment in your calendar. Set a specific time, perhaps between meetings or tasks, dedicated solely to stepping away and enjoying a glass of water.

This not only ensures you're drinking regularly, but it also provides a brief respite from a busy day, helping to refresh your mind and body.

For added convenience, keep an elegant carafe or pitcher of water at your workspace, making it easy to pour and sip without major disruptions.

If you're wondering "How many liters of water should I drink daily?", the answer is depends on your body weight.

The recommended quantity is — half your body weight in ounces
For instance, if you're 160 pounds, you should be drinking around 80 ounces of water. That's about seven 12-ounce glasses a day.

Apart from this, thirst is a clear signal that it's time to drink. And the color of your urine can also be a good indicator. If it's light and clear, you're likely well-hydrated. If it's dark, you may need to drink more fluids.

🛌 Get Proper Sleep

Sleep might seem unrelated to arm fat at first glance, but it plays an indirect yet significant role in weight management and overall body composition.

Sleep regulates the hormones that affect appetite. Ghrelin, the hunger hormone, increases when we're sleep-deprived, while leptin, which signals fullness, decreases. The imbalance can lead to overeating.

When you're running low on sleep, you'll often find yourself (or notice others) gravitating towards sugary and salty snacks. It's a common response to sleep deprivation.

The result?

More fat, everywhere, including the arms.

Establish a pre-sleep ritual that does not include your phone or laptpop. It could be reading a book, practicing some gentle yoga stretches, or brewing a cup of caffeine-free herbal tea.

Be aware of your nutrition deficiencies and have a plan to fix them. The nutrients we take in can directly influence our sleep patterns and overall energy.

  • Often called the "relaxation mineral", magnesium plays a key role in muscle relaxation and nerve function, which can aid in calming the body and preparing it for sleep. A deficiency in magnesium can lead to insomnia, restless leg syndrome, and even nighttime muscle cramps.
  • Calcium, which is known more popularly for its role in bone health, also plays a part in the production of melatonin, the hormone that regulates sleep. A lack of calcium can cause difficulty in achieving deep sleep phases.

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Final Thoughts

While arm toning is a significant start, consider complementing it with full-body workouts. From yoga for flexibility to HIIT for endurance, or even home workouts there's a world of fitness out there waiting for you to explore.

The world of fitness is ever-evolving. Subscribing to a trusted source (like the Unfair Advantage daily newsletter) that can keep you updated with the right information.

As you progress, try new activities that work your upper body. Every day, as you stand in front of the mirror, rather than focusing on what you see now, visualize the transformation you're working towards. This mental imprint will drive your determination even on tough days.

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