How to Lose Arm Fat Without Gaining Muscle

How do you lose arm fat is all you can think when you got flabby upper and lower arms. Those swinging fats does not look good at all. If you are women then you are definitely searching the best ways to lose arm fat. Some people might tell you to lift weights but they never think about unwanted muscle gain you can have if you start working out with weights. There are women who loves gaining muscle by cutting arm fat but generally masculine arms don’t look good on ladies. Yes there are light exercise which can help you achieve your target but going heavy weight lifting is not the solution.

Here we will focus on reduction of flabby upper arms and toning the back of your lower arms. We are going to find simple yet effective exercises to lose arm fat fast at home. This will require no weights and you don’t have to go gym. One can also practice yoga to lose arm fat without gaining muscle. So before we look to home remedies and exercises lets get our facts straight about what cause fat to accumulate in your arm-area.

Causes of Arm Fat Accumulation

When your metabolism support fast digestion and considerably you are lazy or have desk job which requires minimum body movement are common causes of arm fat deposition. People who are suffering from obesity or have genetics which does accumulate protein in the form of fat in your skin cells has to work harder than normal people to lose arm fat effectively.

Apart from those two major causes, your age is also an important factor. When you are teenager your life is very active playing, fun, roaming and studies keep your body consumed and burns fat at high rate. Again people with obesity also have arm fat in teenage, hence if you got this in genetics, then you are looking at long workout routine and expecting to lose arm fat in a week is not a good idea.
Low metabolism is another common cause as it does not break down protein, instead accumulate them in the form of fat in your neck, face, buttock, hips and arm. It promotes rapid weight gain and can make you lazy, so watch your health.
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How to Lose Arm Fat Fast at Home

Best Exercises To Lose Arm Fat Fast

Flabby arms can really give you hard time while selecting you dress, as you might avoid wearing sleeveless tees and tops. To tone the back of your arms and lose weight try some simple exercise and yoga position.

1. Simple Push-Up

Push ups are great simple exercises which does not requires weight and you also don’t have to visit gym. It target on your triceps, small muscle fibers and help you tone upper arm by reducing fat accumulation. It requires body weight and best part is that you will not gain muscles. Loosing arm fat can be simpler and easier, you just had to follow simple guidelines to wear sleeveless again.

How to perform push-ups to lose arm fat

• Take the plank position by keeping your hands on floor at shoulder width by keeping your toes on ground.
• Make sure your legs are not too wide, keep them together.
• Keep your back straight and get ready.
• Slowly come downwards and let your hands take the weight.
• Don’t lie down on the floor, hold your body 5 inches above ground.
• Count to 7 then push the ground to bring your body back to plank position.
• Hold for 5 seconds then again go down.
• Repeat these steps 10 times then take 1 minute break then repeat 10 times gain.
• Do the push-ups daily to lose fat.

2. Lateral Plank Walk

Losing arm fat can be tough for people with genetics and obesity. But eating calorie deficit diet and plank walking can help you get rid of upper and lower arm fat at home without going to gym or lifting weight. Lateral plank is an ancient exercise which was developed to increase core strength, treat back pain and reduce fat in your arm area. The name might be tricky but the process to perform it, is very easy, even people with heavy weight can easily do it.

Lateral Plank Walk

How to do plank walk to lose arm fat

• Simply lie down on ground on your belly keeping your hands stretched outwards.(keep a yoga mat if the floor is dirty)
• Bring your hands below your shoulder and push your body upwards(take plank position).
• Make sure your back and hips are aligned.
• Keep your feet together and get ready to perform the walk.
• Move your left foot towards left and bring your right hand next to left hand.
• Move your left hand towards left, so that you have moved left and again took the plank position.
• Repeat this 5 times towards your left and 5 times towards your right side.
• Do this exercise twice a day.

3. One Arm Floor Dips

Triceps are the muscle fiber in the back portion of arms, where if fat accumulated, looks like jelly when you shake them. It is first place where fat deposition takes place and then move towards upper arm. This exercise is simple and very effective which does not require any weight lifting and perfect to tone back of your arm. It also shapes your hips and lower back plus gives you strong shoulder.

Simple Triceps Dips

How to perform floor dips

• Sit on the floor by keeping your legs and knees joined together.
• Put your both hands 1 foot away from your hip.
• Make sure your fingers are pointing towards your hips and the other way.
• Raise your body upwards until you are not stressing your midriff.
• Bring your entire body downwards by keeping pressure on hands.
• When your body comes down fold your right elbow and let your left hand take all weight.
• Hold your body 2-3 cm above ground and count to 5.
• Lift yourself upwards and unfold the right elbow.
• Again bring your body downwards but this time fold your left elbow and take all the weight on right hand.
• Do these steps 10 times each for both hands.
• Repeat this exercise 2 times a day

4. Parallel Wrist Rotation

Do you remember your teenage exercise where you have to keep your hands wide spread and rotating your wrist. All I can think is pain and burning sensation. That heat generated in your arms is melting fat which you have accumulated during teenage while trash eating.
How to perform

• To get best result mix push-ups and wrist rotation together.
• First lie down on ground and take plank position.
• Do 5 push-ups and get up and stand straight.
• Spread your hands 180 degree wide and rotate your wrist for 30 seconds.
• Repeat these steps 5 times daily back to back.
• Rotating your wrist triggers muscle movement and help you lose fat from your upper, lower and forearms.
• Don’t rotate your wrist very fast as you won’t like straining your ligaments.

5. Parallel Arm Folds

If you are looking for a simple exercise to get rid of fat arms then parallel folds would be an excellent choice. This will target all arm areas including upper, lower and back of arm toning will be achieved without lifting weight. This is more over standing exercise which requires your to fold your elbows keeping hands straight.
How to lose arm fat by folding hands exercise

• Stand straight by spreading your legs shoulder-width apart (It can’t get simpler than this).
• Spread your hands sideways and keep them straight.
• Make sure your fingers are pointing outwards and your back and shoulders are in line.
• Now fold both elbows and bring your palm close to your chest.
• Hold for 10 seconds then spread hands again.
• Do 30-40 times above steps of this simple exercise to burn arm fat.

6. Standing Scissors Exercise

To burn fat and make your arms look tones and firm, scissors exercise can be an excellent choice. It is easy to practice and does not requires any weight lifting. This will help you get rid of flabby arms fat without gaining muscle. Apart from your birds wings, scissor exercise also help you to reduce fat from your thighs and hips. Hence it is good for overall fitness without going anywhere.

Standing Scissors Workout

How to perform scissors to lose arm fat effectively

• Stand straight and spread your hands wide.
• Keep your hands parallel to your shoulder, make sure it is not above or below your shoulder.
• Spread your legs shoulder-width apart and take firm grips.
• Bring your hands in front of you, where you cross your hands like scissor.
• Simultaneously also bring your legs in cross position.
• Hold for 5 seconds and go back to first position.
• Repeat above steps 30 times back to back without resting.
• Do this daily for a week to burn fat without gaining muscle at home.

7. Aerolean Push-Up

Its an special kind of push-up which makes you swing your body side to side. Due to its movement it got called aerolean push-ups. It targets your midriff, lower and upper part of hand, triceps (area back of your arms) and hips. Mostly your shoulders and hands get benefited out of this simple At-Home exercise.

Aerolean Push-Up

How to Practice

• Lie down on your belly and strecth your hands parallel to floor.
• Bring your hands below your shoulder and take plank position.
• Make sure your palms are slightly outwards from your shoulders.
• Keep your fingers outwards towards your head.
• Keep strong grip on floor and move your body slightly towards your right.
• Hold for 10 seconds and come back to plank pose.
• Now swing towards your left and hold for 10 seconds and come back to plank position.
• Repeat this 10 times each for both sides.
• Do this exercise daily until you burn all arm fat.

8. Wing Flaps

I’m not trolling you, flapping your hands like bird does, can help you lose arm fat without exercise. Seriously is not yoga or weight lifting and you can hardly call it workout hence it could be your easy go to routine to burn fat and reduce fatty arm size.

Wings Flapping

How to perform wing flaps for flabby upper arm

• You can chose from sitting position or standing position. (Choice is your as you  just have to move upper body)
• Assuming you comfortable doing this workout by sitting on floor.
• Sit straight by cross-folding your legs.
• Stretch your hands sideways, pointing your fingers outwards.
• Now fold your hands from elbow.
• Flap your hands like bird wings for 30 seconds.
• Stretch your hands and hold still for 20 seconds.
• Flap again for 20 seconds and stretch back.
• Repeat the steps at-least 20 times daily for quick fat burning.

9. Chair Triceps Dips

If your arms jiggle while you wave your friends and they laugh because it looks like jelly then you must do triceps dips using a chair. Jiggly arms with fat can be toned and made firm if you focus on triceps which are muscle on back of your arms. Working out simple exercise, dedicated for triceps will cut fat by 50 percent from around your arms area. You won’t have to lift weights, just need a chair from your kitchen to rule the world with your jiggle free waving.

Chair Dips

 How to perform 

• Take a simple wooden chair and place it in staple position.
• Stand straight in front of chair keeping your backside towards chair.
• Keep at-least 2-3 feet distance and bent down to put your palms on chair.
• Spread your hands only shoulder-width apart.
• Adjust the distance between you and chair by walking back and forth.
• Bend your knees to bring your hips equal to hairs height.
• Take a dip by keeping pressure on your palm and wait for 10 seconds.
• Apply pressure on chair and raise your body upwards.(lest say this entire process one round)
• Repeat 20 rounds back to back daily until your get toned and firm arms.

10. Counter Weight Push-Ups

This exercise also simple and pretty much similar to normal push-up. You need a platform or base to perform this exercise to lose arm fat at home.
You can use kitchen platform or dinning to take support as platform. Even turning the chair and holding the chair head line can work as base or platform.

Counter Push ups

How to perform counter push-up to reduce jiggly arms fat

• Choose any chair having height equal to your waist or low height dinning table.
• Take slant plank position and keep your hips and back in line.
• Do 20 push-ups back to back.
• If you can pull it off, start with lower number.
• Do 5 push-ups for 1 week then increase push-up number by two after every week.
• Repeat daily to get fast results

How long does it take to lose arm fat

Bursting the bubble, it might take 1 or 2 months. While doing my research I came across certain article which stated “how to lose arm fat fast in a week” or in 2 weeks. I’m like seriously you can burn fat that fast without having side effects. No doubt you will see significant changes but your are not getting rid of jiggly arms in a week.
It takes time to tone area back of your arms, or upper or lower parts. You accumulated all that fat from years of trash eating but need 1 week treatment then it’s not fair with your body. You can achieve fast result by lifting heavy weights but it will give you muscle cramps and might gain muscle.
Exercise daily and eat clean low calories diet to get best natural results without side-effects.

Tips to Prevent Arm Fat

You can stop fat accumulation in the arms area by changing some lifestyle habits and keeping control on your taste buds.

• Eat proper diet, you must keep check on what your eat. If you are eating fatty foods which are oil rich then you can’t prevent arm fat from recurring.
• Cut some weight from your body if you are suffering from obesity. Flabby arms is very common in people who are overweight. Hence keep your daily routine filled with active workouts and exercises.
• Eat lots of fruits and green vegetables. Also add fiber rich vegetables such as cabbage and carrots.
• To get toned, sculpted and attractive arms you need to avoid overeating. Your body does not requires 4000 calories until you are an professional athlete.
• Take stairs rather that lifts. Walk up and down on stairs can help you in burning body fat and improves overall health. Don’t take stairs until you have to go to 15th floor.
• Try skipping, an exercise where you jump over an moving rope. This will regulate your blood flow and unlock fat deposition and help you sweat. Sweating out toxins from body will also help you achieve your goal.
• Stay hydrated, drink 8-10 glass of water daily. Even drinking plenty of water can help you lose arm fat without exercise at home.
• Fastest way to lose arm fat is daily workout and reduction in calories intake. Eat smaller meals 3-4 times to support proper digestion.
• Improve digestion will leave proteins half digested and converts them into body fat.

So try these simple and best exercises to lose arms fat fast at home without the risk of gaining muscles.

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