How to Lose Weight on Your Arms: 3 Tips to Sexy, Toned Arms

Arm fat loss is very important as you get older or lose weight. Excess skin will lead to loose skin on your arms, which isn’t ideal. Even if you want to know how to lose weight on your arms, you need to understand that weight loss must be accompanied by muscle gain to ensure you aren’t plagued by loose skin.

Wondering how to lose fat in your arms?

We have 3 tips that will help you tone up your arms, so they look summer-ready all year long.

Tip 1: Exercise the Fat Away

If you’re ready to run for the hills, wait a minute and continue reading. Losing weight is all about creating a calorie deficit. Remember how we talked about gaining muscle to tighten the skin on your arms? Well, it is going to take some good-old exercise to do it.

And, guess what?

The more muscle you have, the more calories your body will burn at rest. This leads to faster weight loss and faster results overall.

There are two main groups of muscle that make up the majority of your arms: biceps and triceps. You read that right. Triceps also need to be worked to have nice, toned arms. If you’re looking to tone up your shoulders or chest, you won’t find this tip to be useful.

Fat Blasting Bicep Workouts

The biceps are easy to work. You’ll need one of the following:

  • Dumbbells
  • Kettlebell
  • Resistance band

You don’t need them all, but one is a necessity. Now, you can perform one of many workouts to build your bicep muscles:

Standing Curls

Stand with your feet shoulder width apart. Grab your dumbbells and:

  • Leave your arm extended toward your toes with your palm to the ceiling.
  • Bring the weight toward your shoulder bending at the elbow.

Form is everything, so don’t sway or compensate when doing curls. Your elbow should be aligned with the side of your abdomen.

Concentration Curls

Sit on a chair with your knees apart. Placing the weight in your hand and your elbow on the inside of your knee. Now:

  • Lift the weight from your elbow.
  • Slowly lower the weight.

This exercise eliminates compensating during a lift and will target just the bicep muscles.

Just these two exercises are enough to get started. You will want to perform 3 – 4 sets with a rep range of 8 to 12 for best results.

Fat Blasting Triceps Workouts

The back part of the arm is where the triceps are located. One of the most overlooked areas for arm fat loss, the triceps can be worked using no equipment at all (yes you can use a dumbbell or kettlebell if you like).


  • Sit on your butt with your knees bent toward your chest.
  • Place your arms behind you with your fingers facing your toes.
  • Extend your triceps to lift your butt off the ground.

You can perform this exercise on a chair or off of a bed in the same manner. Just remember to use your triceps to lift your body up while stabilizing with your feet.

Corner Pushups

Have you ever done a pushup before? If so, you will know how to perform this exercise.

  • Stand facing a cabinet or sturdy surface.
  • Place your hands on the surface.
  • Walk your feet backward, so you are supporting your weight on your arms.

Now, you are in the right position and will need to perform the desired movement. This is done by:

  • Lowering your upper body slowly toward the surface, bending at the elbows.
  • Extending your arms using just your triceps.

The hardest part is ensuring you’re using your triceps and not your chest muscles to extend your arms.

Tip 2: Intermittent Fasting

If you’re trying to figure out how to lose weight in your arms fast, why not try fasting? I don’t mean a long fasting, but a 24-hour fast just once or twice a week will do the trick. You see, fasting will help you:

  • Remove toxins from the body.
  • Burn excess fat.
  • Lower cholesterol.
  • Balances insulin levels.

Fasting is really good for you, but before you start, make sure you are not:

  • Pregnant
  • At a health risk
  • Diabetic

Some people can’t fast, so be sure to consult with your doctor before proceeding. Now, there are only two rules of fasting:

  • Drink plenty of water.
  • Do not eat.

This should be done for a maximum of 24-hours. I like to eat breakfast and then fast until the following day’s lunch. This allows me to eat something both days and still see results.

The 3-Week Diet has an entire section on intermittent fasting, which I highly recommend.

Note: This should not be done for more than 48 hours in a given week.

Tip 3: Do Cardio

Finally, when I was trying to figure out how to lose weight in my arms, I decided to do cardio. You can do any form of cardio you like, but I chose to:

  • Run or walk.
  • Carry weights in my hands for added tension.

Cardio will allow you to burn excess calories, which will lead to overall weight loss. Ideally, you will perform cardio 3+ times a week for at least 30 minutes in a session. This will allow you to burn calories while also receiving the stamina and health benefits that come along with cardio.

You can also choose to:

  • Walk around town.
  • Play tennis, soccer, football or another sport.
  • Practice martial arts or try boxing.

The goal is to burn calories, so you lose overall weight and fat, which will eventually transition to losing weight on your arms.