Today I want to talk about one of the biggest complaints that women have about their bodies.

Fat Arms…

You’re reminded of it every time you look in the mirror and every time you look at a photo of yourself.

It’s an issue when you go out shopping. You see a sleeveless top in the store window and decide to try it on. You look at yourself in the mirror, and that uncomfortable feeling hits you, you get upset and ask yourself, “ughh, why do I have such man arms?”.

Or when you try to get ready for a night out, ready for a date, or even just to go walking outside on a nice day. You change clothes a hundred times but nothing you try on looks good.  And in the end you show up late wearing the first thing you had tried on anyway.

Your arms are one of the first things that people see and notice. In the winter you can hide them but during summer when it gets hot out you don’t really have an option. In summer you can’t hide flabby triceps.

Men have other problem areas where we gain fat easily like on the stomach, love handles and lower back.

But for women, large arms can make an otherwise nice, fit body appear out of shape. I get it. Having “man arms” can be a huge pain in the ass…

How Do You Know If You Really Have Fat Arms?

The first point I want to make is that you probably DON’T have fat arms. You think that they’re fat, but no one else does.

You notice your arms in every photo that gets taken, but no one else notices…

You know why? Because they´re too busy looking at THEIR fats arms…

It’s so easy today to be super critical of ourselves and our bodies. Everywhere you look (especially online) you see people more fit, better looking, better dressed and living better lives than you.

If you are always comparing your body and yourself to what you see online, you will never be enough…

No matter what you do, no matter how skinny your arms become and no matter how pretty you are there will always be someone prettier and skinnier than you.

And if you live your life comparing yourself to her, even if your body becomes almost perfect, you will always make yourself miserable. No matter how skinny you become you’ll always tell yourself that you’re still too fat.

What I’m saying is that you don’t need to have the best body in the world to be happy with your body.

Realize that you can be happy with who you are right now. Today. Even if it’s not perfect. And stay happy while you work towards your goals.


Does that mean that you should stop trying to lose your arm fat and stop trying to achieve the body of your dreams? Not necessarily. I think those are great goals that can improve your life.

Just don’t let the fact that you haven’t achieved them yet make you miserable.

Enjoy the process of improvement. And be happy every step along the way as you improve your body.

Because if you are unable to be happy with your body right now, no matter what body you achieve in the future you will not be happy with it either…

With that out of the way……

Let’s get back to removing arm fat.

Arm fat can be a pain in the ass. A lot of women have bigger arms than they want to have and they don’t know what to do about it.

So if you want to feel better. If you want to use blouses that show your arms to go out to dinner, the shopping mall, or to a bar. If you want to buy the clothes that show your arms that you want to buy. Then let’s dig into the details…

Why Do You Have Fat Arms? What’s the Real Problem?

The first important question to ask yourself is:

Do I really only have fat arms? Or do I have an overall high body fat percentage?

If you are a larger woman you already know the answer to this question.

However, a lot of women fall into the category of “skinny fat”. A woman who is “skinny fat” is not excessively large. No one would say that she is fat or big. In fact, she may even appear skinny. But for her size and weight she has very little muscle and a high percentage of body fat.

You probably know a woman like this. She eats whatever she wants. She never exercises. She’s always snacking on sweets and fast foods. And she doesn’t gain weight.

It may seem like a dream to you. You would love to be that woman. But the reality is that being “skinny fat” can come with a host of health problems, low energy, high stress, and as often is the case, flabby arms.

So I want you to honestly ask yourself, “Am I skinny fat? Do I have a high body fat percentage?”.

If you’re skinny fat, or you have a higher body fat percentage I would recommend that you don’t worry specifically about removing arm fat just yet.

You should start by working on overall body fat reduction, and possibly gaining a bit of muscle through strength training.

I wrote an extensive article on dieting for fat loss including calorie and macronutrient recommendations which you can find by clicking here.

For most women, I recommend working on full body fat reduction until you reach a body fat percentage of 22% or less.

When you lose body fat overall, you will reduce your arm fat significantly.

After you achieve a low body fat percentage. Then and only then does it make sense to target fat loss specifically on your arms.

I Have Less Than 22% Body Fat and I Still Have Fat Arms. Why?

Specific fat deposits on the body are generally hormone dependent. Fat on the arms is related to either low testosterone levels or a higher estrogen/testosterone ratio.

Have you noticed how men have almost no fat on their arms? That’s because they have on average 10 times more testosterone than women.

Okay. So does that mean that I should take steroids or inject testosterone to lose arm fat?

Hell no.

For god sake please do not take steroids. I know you’ve seen women in the gym who take steroids. It doesn’t look natural. Your voice becomes strange. And although it may help you gain muscle and get certain curves it’s seriously just not attractive. It doesn’t lead to a sexy body.

You can raise testosterone through natural dieting and exercise. Naturally raising testosterone will lead to a nice, toned and sexy body. Steroids will lead to a body that people may stare at, but not for the reason you want.

So how do I lower my estrogen/testosterone ratio and increase my testosterone naturally? How do I cut my arm fat?

Testosterone generally increases as you build strong muscles.

  • Start by increasing your strength with resistance training, and eating more lean protein.
  • Focus on doing more heavy lower body and full body exercises like squats and lunges.
  • Always try to increase the amount of weight you lift. You will not get big and bulky as long as you don’t take steroids. Try to push yourself a little harder each time you go to the gym. Get used to lifting heavier.
  • Also try to get as much sleep as you can, and try to lower the levels of overall stress in your life. It’s important to not only push yourself in the gym but to relax and recover as well.

Does that sound easy? I know it’s a lot of work. And if you try to do everything at once you’ll most likely get frustrated and give up. So start by doing just one thing at a time.

To get you started I’ve written a 4-week workout program aimed specifically at losing arm fat for women. You can start this program now.

To get the 4-week program and start losing arm fat now. -> Click here <- It’s free.

How do you get the desired look of thick thighs and thin arms?

Does your ideal body have thick thighs and thin arms? Then your training should be designed to give you that ideal body that you want.

The key to achieving this look is to consistently do heavy resistance training for the lower body with exercises like squats, lunges and hip bridges. It will not only add strength and size to your legs but will help increase testosterone and shed fat.

Contrary to popular belief lifting weights with your arms will not lead to reducing arm fat. There is no real need to directly workout your arms. Lifting weights with your arms will not directly reduce arm fat.

To achieve the desired look it is more important to focus on doing lower body and full body movements that maximize the amount of weight lifted.

Lifting heavy weights with your lower body will build up your thighs AND help reduce arm fat.

So squats and lunges are your best friend.

Increase the weight over time and consistently get stronger.

Here is a sample workout that you can use right now that is specifically designed to lose fat on your arms and build muscle on your thighs and butt.

Workout 1 - Arm Fat Burning

For more details about this workout and to get the rest of the arm fat burning workouts you can download the full 4-week exercise plan. It’s aimed at losing arm fat, building thighs and building the ideal female body.

Click here to get it now. It’s free and I’ll send it to you right away.

Have you thought about surgery? Liposuction on your arms? Is it worth it?

As a last resort you might consider liposuction to your triceps. To be honest I wouldn’t even consider this option unless you have been below 20% body fat for at least 1 year, you have a very good diet and training program that you are consistent with, and you still can’t seem to lose the arm fat that you have.

This would be a serious last resort for after you have already achieved an otherwise great body but just cannot get rid of your upper arm fat.

I would assume this is about 0.00001% of the population.

Even if this is your case the surgery is expensive, can lead to scarring and ugly flappy skin.

Don’t fool yourself into thinking you need liposuction to lose arm fat. Do the work first with training, diet and lifestyle changes and eventually you’ll lose the arm fat naturally.

I wish you the best of luck.

And if you have any questions feel free to ask in the comments below or email me directly.



Want to lose arm fat now? Get a sample 4-week exercise plan. It’s free and I’ll send it to you right away.

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  1. What you said about testosterone in women is so true. I had a really tragic event happen and during the grieving stage, I started to gain fat repaidly and store it differently, like in my belly and arms. I also had a host of other side effects, my hair fell out, my skin began to look crepey, I was tired and I couldn’t continue my weight training like normal. I went from being sharp to getting confused a lot. I went to several doctors including an endocrinologist and they wrongly thought I had hypothyroid. The medicine made me more sick. After 8 months and 6 doctors, I found one who checked all my sex hormones and I had zero testosterone in my body. Zero. Zip. None detected. Very dangerous! It can happen after a trauma apparently but because testosterone dictates so many body processes, it’s dangerous to have none. I Am going to do plant-based testosterone treatment in a time release implant. I sure hope it works. I’m glad it doesn’t have the side effects that some have to the liver etc. wish me luck! Wish my arms and belly back to normal as well as a head of hair ????

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