How to Lose Arm Fat Quickly Sitting at Home in 32 Days

Just like tummy, thighs, chin and male breasts, arms are also one wrong place for fat to get accumulated. No one wants the fat to be accumulated in these places which make you look unhealthy.

If you wear Slim fit T-shirts and sleeveless tops, we know the embarrassment that is faced by people having arm fat. Both men and women are victims to this. While women want a slim, pretty and toned arms, men, on the other hand, want a well built and muscled arms.

Losing arm fat is not as difficult as doing so in other areas of the body. With the techniques mentioned below, you will not only lose arm fat fast but also be able to tone it up just like you have wanted it.

Also read: Reduce Belly Fat using 10 Magical Ways

By losing fat all over your body, you will also lose fats on your arms, but this article is about losing fat specifically in this area of your body; since there may be possible cases where you may have a normal body but fat has accumulated only on your arms.

Let’s get right into it.

Lose Arm Fat


1. Exercises

There are quite a few exercises focused mainly on your arms which will have a good effect in losing your arm fat.

  • Chair Dips

As the name suggests, we will be requiring a chair or bed at a comfortable height, at least 0.75 metres above the ground. In order to position yourself, keep 1-metre distance free in front of you. Next, look away from the chair or table and keep your both the hands on it. Go 2 steps ahead of the chair keeping the hands at the same position and your upper body vertical.

Now, from this starting position, you start your exercise. The video below will show you how exactly to perform the exercise. Do at least 3 sets of 20 reps daily. You can skip weekends.


  • Push Ups

While some believe that push-ups are done by men to improve their muscles, it is not entirely true. Of course, they do strengthen the muscles but also helps in reducing the arm fat. If you find it difficult to do push ups, you can use your knees and hands for balancing yourself, which will reduce the energy required.

Doing 2 sets of 10 push ups regularly will help strengthen the muscles and simultaneously reduce the arm fat, thus toning it up.

how to lose arm fat

  • Counter Pushups

Counter push ups are similar to that of normal push-ups, with the only change that you can use a table or platform for balancing your hands. Make sure that your back and shoulders are straight; this way all the strain will fall on your arms and thus stimulating its muscles.

Follow the same cycle you did in normal push ups with 3 sets of 20 push ups regularly. The result of toning up of arms and reducing arm fat will show up in three to four weeks.

lose arm fat

  • Weight Lifting

Weight lifting is supposed to be an obvious exercise if you have ever thought of saggy reducing arm fats because 100% of its focus is on arms and shoulders itself.

You don’t really need to hit the gym for this as you can do it at home itself. Select a heavy element such a bottle filled with water or a pickle jar as weight. Also, if you have dumbbells at home, you are good to go. Just make sure, whichever item you choose, it should weigh over a kilo or two at the max.

What you have to here is, hold the bottle or dumbbells with both your hands and hold it on your head with your arms being straight. Now, slowly lower down the hands and weight behind the head. Stretch down as much as you can. Don’t overdo it or hurt yourself. Repeat the cycle and know that, the slower you move your hands up and down, more toned up your arms will be and faster the arm fat will burn.

Also read: How to Lose Man Boobs Easily

The best way to maintain a perfect rhythm is to do it in front of mirror and pre-planning as to which level you can lower your arms. Maintain that level throughout your workout. Do this 60 times a day with 20 times per set for 3 times. You can increase the weight gradually after each week.

losing arm fat quickly

  • Wrist Rotation

For this, you will require half a kilogram or 1 pound dumbbells in both the hands. Hold the weights and rotate your palms quickly. Do for 60 seconds clockwise and anticlockwise each.

2. Diet Management

A combination of proper exercises and maintaining a healthy diet is key to any health requirements. You don’t need to follow a particular dieting picking up certain types of food, but just cutting out of some calories from your meal is enough.

Below are some important tips that you will have to follow in order to lose arm fat quickly and effectively without which you won’t get the desired output.

  • Cut down at least 500 calories from your meal, or 3000 calories a week to lose arm fat quickly. Skip sugary food.
  • Consume lots and lots of water instead of soda and also when you feel hungry between lunch and dinner.
  • While having lunch and dinner, take smaller plates. This will help you take less food into your dish and reduce calorie intake.
  • Consume early morning breakfast that will boost your metabolism and keep you active throughout the day.
  • Drinking green tea and coffee will you give a good amount of antioxidants.

Bonus tip: Use stairs instead of the elevator. Swim more often, which will give strain to your arms.

We have also attached a video from XHIT. The lady shows some excellent tips on for losing the arm fat fast and effectively. Do check it out:


Each and every exercise and diet ideas mentioned above can be performed at home without spending a penny in the gym or using special pills and tablets to lose arm fat. Stick to a regular and disciplined schedule or exercising and diet plans. If everything is done properly, we can give our word that you will lose arm fat within 3 months flat.

If you have any questions regarding how to lose arm fat and getting rid of sagging arms, do let us know in the comments below and we would be happy to help!


  1. Hi, I tried the GM diet and it worked well about 5 years ago. Ihowever have gone off the rails abit lately living such a busy life and takeaways and easy to grab food have not done me any favours with an increase of 34kg. With the GM diet how long does this work losing the weight for with moderate excersize? I did not excersize last time just did my normal work and lost 5kg in a week. Could you please help me to achieve my goals and get the best result out of the GM diet.? My sister is getting married at the end of March 26th and I hope to be fit, healthy and look good by then.

    • The very first thing. Even if you are going to strike a $5 Billion deal that afternoon, don’t forget to have lunch.
      Being busy is not an excuse to leave your health at risk 🙂

      Start having this healthy, balanced diet along with an hour of exercise/jogging/cardio and Yoga regularly. Stop eating junk, packed and ready-to-eat food. I assume packed food is quite popular in western nations.

      Following this diet plan strictly will help you tremendously. Also, keep non-vegetarian food at bay. You can obtain Calcium and Hemoglobin from these food as well so add them into your diet –

      Let me know if you have any more issues and don’t forget to subscribe to the newsletter so you continue getting personalised health ideas in future!


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