Unfortunately you can’t spot reduce fat from your arms. By this I mean that doing tricep dips is not going to get rid of the fat from the back of your arms. You can’t turn fat into muscle. The only way you can get rid of the extra fat on your arms is to reduce your overall body fat.  In females, when you starting losing fat, you will most likely notice the fat start dropping off your arms first. So the good news is it much easier to lose fat from your arms compared to your legs and stomach – yay! Here’s some tips on how to get rid of flabby arms.


This blog post on dropping body fat has a lot more detailed information about this topic so have a read of this. But basically you need to:

  1. Eat at a calorie deficit and eat as healthy as you can
  2. Do cardio (running is best for dropping fat quickly)
  3. Be consistent for at least 4 weeks (after 12 weeks you will start seeing major change)

how to get back on track after you've gained weight


As I mentioned, you can’t turn fat into muscle. You can reduce fat, and increase the size of the existing muscle to make them look more toned. The only way to increase the muscle size is to do some form of resistance training. To prevent your arms and back from bulking up too much, I recommend doing light weights and high repetitions.

My favourite exercises to tone my arms are those using just body weight only and resistance bands. Things such as push ups, tricep dips, standing row (with band), standing chest fly (with band), lateral raises (with band), handstands and boxing with very light weights (1kgs). Boxing classes and swimming are also amazing for toning up your arms without adding bulk. Also, a lot of ab exercises (such as planks, side planks, horizontal woodchop, etc) also help tone up your arms. For some other workout ideas, read my Victoria’s Secret arm workout.

Victoria's secret workout
horizontal woodchop

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

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