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How To Lose Arm Fat Fast For Females At Home (Top 10 Tips)

This post is your guide on how to lose arm fat fast for females – at home, without the gym. Our top 10 ways to tone up and slim down your arms.

Does the thought of wearing strapless or sleeveless tops send you into a panic? Have you ever been horrified by the appearance of your bare arms in photos?

If so, we’re here to tell you that you’re not alone and that you don’t need to keep reaching for that cover up or cardigan.

Upper arms are considered to be a problem area for many women. This, combined with the added difficulty of targeting fat in a specific area, may leave you wondering if there are any solutions.

The good news is that there are definitely ways to tone up and slim down your arms. Read on to learn how to lose arm fat fast for females at home (no gym required!).

1. Use Lighter Weights With Higher Reps

woman with weights

To lose weight and tone your body, cardio alone just won’t cut it. You need to also incorporate some form of resistance training. At the same time, you don’t want your arms to become too muscular or bulky.

Many trainers claim that women can’t bulk up from weight training. However, heavier weights and lower repetitions lead to greater muscle mass and power. Conversely, lighter weights at higher reps lead to muscle toning and endurance.

By opting for smaller weights, you can tone your arms without adding unwanted bulk.

2. Increase Protein Intake

protein rich foods

80% of fat loss results don’t come from the gym, but from your diet. Diet plays a vital role in your body’s composition. If you want to develop your muscles and lose weight, you’ll need a suitable diet.

Protein is essential for growing muscle and lowering your body fat levels. So, eat more protein and fewer carbs if you’re trying to trim your arm fat.

A good diet consisting of a reasonable amount of protein paired with exercise is the perfect way to trim down your arm fat (your body fat will benefit too).

3. Try Arm Trimmers

Arm trimmers are an exercise accessory made of neoprene or some other unbreathable fabric. They’re wrapped around the arms and worn during workouts to increase heat and sweating.

Admittedly, arm trimmers can’t cause permanent fat loss. Instead, what they can do is increase circulation and reduce water retention for an immediate slimming effect.

Arm Sleek Banner

Using arm trimmers while you’re working out can help boost the results of your workout, leaving you with noticeably thinner and more toned arms.

4. Do HIIT Workouts

woman squatting

HIIT stands for high intensity interval training and involves repeated sets of intense exercise with short recovery periods in between.

HIIT is more effective than regular cardio exercise as your body continues to burn calories during recovery periods and after your workout.

HIIT workouts are one of the most effective ways to burn fat (including arm fat) and should be added to your workout regimen for fast results.

5. Massage Your Arms

Studies show that massage not only helps with relaxation and muscle recovery, but can also increase body metabolism.

Plus, fat isn’t the only thing responsible for the chunky appearance of the arms. Often it can also be the result of fluid retention.

Massage can help stimulate the surrounding lymph nodes to drain the arms and reduce fluid in that area. Over time this can result in slimmer looking arms.

6. Focus on Toning Triceps

woman squatting

Not many people know this, but the triceps make up the bulk of the arms.

This means that if you want to see real results, you need to go easy on the bicep curls and focus more on exercises that target the triceps.

Unfortunately, many women don’t know this and as a result have underdeveloped triceps. This is responsible for that flabby, “bingo wings” appearance of the arms.

Tricep dips, push-ups, and bench presses to name a few are all exercises that focus on the triceps. Focusing on toning up triceps will quickly make your arms look thinner and more toned.

7. Get More Sleep

woman sleeping

There are many reasons why sufficient sleep is necessary if you want to shed arm fat.

Firstly, if you’re following our advice to exercise, your body needs the necessary 8 hours of sleep to regain strength and repair torn muscle fibers.

Secondly, sleep is important for weight loss due to hormonal balance. Leptin is the hormone that tells your body to stop eating, and sleep deprivation causes your leptin levels to reduce. The result? It can cause your body to gain weight in trouble spots like the arms.

8. Increase Water Intake

woman drinking water

By now it should be obvious that reducing your overall body weight is key to slimming down your arms. Staying hydrated is another important step.

According to research, drinking water along with your meals can help you feel fuller and satisfied faster. This allows you to eat less and spare your body the extra calories.

Water has also been shown to increase metabolism. This allows you to burn more calories by doing daily activities like walking, working, or sleeping.

9. Consider RF Cavitation

RF cavitation on stomach

If you’re looking for a non-invasive, non-surgical procedure that can help you in reducing localized fat deposits, consider ultrasonic cavitation and radio frequency (RF) treatments.

Ultrasonic or ultrasound cavitation is the use of ultrasound technology to break down and liquify fat cells below the skin. The body then expels the liquified fat through the lymphatic or urinary systems.

Ultrasonic cavitation can be combined with radio frequency to tighten the skin and burn fat. This can further improve the appearance of flabby arms.

You can opt for professional ultrasonic cavitation treatments or look for an at-home device. There are now numerous at-home body sculpting machines available that use ultrasound or radiofrequency.

10. Don’t Forget Skincare

woman applying arm cream

We’ve covered exercise, diet, and even procedures that can help you get thinner looking arms. But, there is an often overlooked way to help tighten and tone the arms – skincare!

The skin on the arms is very thin, making arms especially prone to saggy or crepey skin and cellulite. This can contribute to making your arms look flabby or unshapen.

Here are two powerful and effective arm skincare treatments to add to your arm toning routine:

Body brushing

Tone & Glow Body Brush

Body brushing is an age-old detox technique that involves brushing dry skin with a natural bristle brush.

Dry brushing increases cell turnover for smoother, younger-looking skin. It also increases circulation and lymph flow for firmer, tighter-looking arms.

Try our Tone & Glow Body Brush with soft yet sturdy natural bristles.

Firming serum

Arm Sleek Upper Arm Firming Serum

Using a targeted skincare serum can help firm and smooth the skin for more defined looking arms.

Try a firming serum like Arm Sleek which contains two key arm firming ingredients: caffeine to firm the upper arm area and reduce fluid retention, plus peptides to tighten and rejuvenate skin.

Love Your Arms Enough to go Sleeveless

Ready to ditch the cardigans? Follow these 10 ways to tone and trim down your arms and soon you’ll be saying “YES!” to those sleeveless tops.

At Cheeky Physique, we’ve got you covered with both of your must-have arm-firming treats in one handy package – the Fabulous Arms Kit.

The Fabulous Arms Kit is a perfect complement to diet and exercise on your journey to sleek, sexy arms.

Learn more and shop now!

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Aqua (Water), Pueraria Mirifica Extract, Propylene Glycol, Propanediol, Polysorbate 20, Panthenol, Butylene Glycol, Acetyl Hexapeptide-38, Hydroxyethycellulose, Phenoxyethanol, Caprylyl Glycol, Sorbic Acid, Fragrance


Aqua (Water), Cyclopentasiloxane, Dimethicone/Vinyl Dimethicone Crosspolymer, Macadamia Ternifolia Seed Oil, Propanediol, Glycerin, Hydroxyethyl Acrylate/Sodium Acryloyldimethyl Taurate Copolymer, Panthenol, Macelignan, Lepidium Meyenii Root Extract, Acetyl Tetrapeptide-2, Tocopherol, Caprylyl Glycol, Phenoxyethanol, Sorbic Acid, Fragrance