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NUTRITION

The 9 Best Ways to Lose Arm Fat

Written by Rachael Link, MS, RD on February 18, 2019

Shedding stubborn body fat can be tricky, especially when it’s concentrated in a specific area of your
body.

The arms are often considered a problem area, leaving many people seeking out ways to lose extra arm
fat.

Fortunately, there are several methods you can use to slim down and tone your arms.

Here are 9 ways to decrease arm fat and promote overall weight loss.

1. Focus on Overall Weight Loss

Spot reduction is a technique that focuses on burning fat in a specific part of your body, such as the
arms.

Though spot reduction is popular in the fitness industry, most studies have found it to be ineffective.
One study in 104 people showed that completing a 12-week resistance training program using only the
non-dominant arm increased overall fat loss but had little impact on the specific area being exercised
(1Trusted Source).

Another small 12-week study found that resistance training focussing on one leg was effective at
decreasing overall body fat but did not reduce body fat in the leg being trained (2Trusted Source).

Therefore, it’s best to focus on overall weight loss and use exercise for muscle toning rather than fat
loss.

SUMMARY

Multiple studies show that spot reduction is ineffective. Instead, try using specific exercises for muscle
toning and focus on overall weight loss.

2. Start Lifting Weights

Resistance training is a type of exercise that involves working against a force to build muscle mass and
increase strength.

Lifting weights is a common example. While it may not cause fat loss in your arms specifically, it can help
increase overall fat loss and tone your arms to help them look slimmer.

For example, one 12-week study in 28 women with type 2 diabetes showed that performing low-
intensity resistance training promoted total fat loss while increasing muscle mass and strength (3Trusted
Source).

Another study in 109 people observed that resistance training alone or combined with aerobic exercise
was more effective at increasing lean body mass than aerobic exercise alone (4Trusted Source).

Building lean body mass can help boost metabolism and increase the number of calories burned at rest
throughout the day (5Trusted Source).
Bicep curls, overhead tricep extensions, overhead presses, and upright rows are a few examples of
exercises that can help tone your arms and boost muscle mass