Everything You Need To Know About Arm Fat And How To Reduce It

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Working out is great for both your mental and physical health, but doesn’t always do the job when it comes to your problem areas — at least as well as you might hope. Some people have rounder faces, while others have stubborn and resistant arm fat. It’s just the way our bodies were made! The fat distribution on your body is always going to look different from the way someone else’s body stores fat. That doesn’t mean you can’t tone up certain areas of your body! We’re all for body positivity, and a huge part of that is being fit. It’s about valuing your health, and feeling strong. If you’ve got a little extra stored around your arms that’s hindering your confidence, look no further. Here’s how you can cut this problem down to size. 

What Is Arm Fat?

If the skin on the upper section of your arm becomes saggy as you stretch out, this means there’s extra fat around your arms. This excessive flab is stored up in the upper arm area, and is commonly called arm fat. Flabby arms are more common in women, thanks to our higher oestrogen levels. Arm fat may be stubborn, but it’s totally possible to get rid of.


1. Ageing

Ageing is one big factor for flabby arms. As we age, collagen – the main structural protein in our body that maintains the structure of our skin – is lost. This can cause the skin on our arms and face to become loose. Also, with age our body muscle mass naturally decreases, while the body fat increases.

2. Weight Gain

This comes as no surprise. Excess body fat can cause sagging skin, and hence flabby arms. However, this may not be the case with everyone, as depending on genetics and body structure, some people gain more weight in their arms as compared to other body parts. 

3. Hormones

Fat on the back of the arms can be an indication of low-testosterone levels – the hormones largely responsible for building muscle in both men and women. Women already have much lower testosterone levels than men, but many have even lower than normal levels due to factors like stress, bad diet, unhealthy lifestyle, and lack of sleep. This can cause your body to replace muscle development with fat storage and your arms are the most likely area to show evidence of this.

How To Reduce It?

A workout routine alone is unlikely to yield impressive results. Along with exercise, you also need to make some dietary changes to reach your goal.

1. Increase Your Protein Intake

Before you warm up for your toning exercise, make sure to have a protein filled meal, as it will get you closer to your goal, faster. According to research published in The Journal of Nutrition, adding more protein in your diet increased muscle synthesis by as much as 25%. This means with the right diet you can build stronger muscles much easily.

2. Gulp Down Grape Fruit

A study conducted at Vanderbilt University found that obese study subjects who had a half cup serving of grapefruit juice before meals significantly reduced their weight and BMI when compared to those who drank water instead. Not only will grapefruit keep you full, but also get of stubborn arm fat.

3. Try Tricep Presses

Making tricep presses a part of your daily workout routine can help tighten the skin on the back of the arm faster. While seated, hold a dumbbell with both your arms and extend it over your head. Then bend your elbows and bring the dumbbell behind you until it’s parallel with your shoulders. Straighten your arms, lift the weight, and then repeat.

4. Go For Pull Ups

Pull ups are great for strengthening the muscles in your arms, chest, shoulders, and sides of the back. This body lifting exercise can land you the toned arms of your dreams. Start by placing your hands shoulder-width apart on the pull-up bar and pull yourself up until your chin rises just above the bar. Next, slowly bring your body back down and repeat this exercise as many times as you can.

5. Push Ups

Push-ups may not be your favourite, but trust us, when trying to get rid of excess arm fat, they can do wonders for you. Keep your feet joined, toes pointed down and hands shoulder-width apart, and place your body parallel to the ground. Make sure your hips and back are flat in a straight line. Then, slowly bend your elbows and lower your body to an inch off the floor. While maintaining the position, gently rise again.

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