How to Get Rid of Arm Fat in 2 Weeks

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Are you tired of your arms looking bigger and heavier than they actually are? Do you want to lose the fat around your arms? If yes, then I have good news for you!

The fat cells in the arm region have more beta-2 receptors.

What this means is that fat cells in the arm will readily react to diet and exercise compared to belly fat. Moreover, In most cases, losing arm fat is a few choices away. 

So, if you are ready to lose arm fat, here are two things you should know:

  1. Spot reduction is a myth: You can’t spot-reduce fat (lose fat from a specific region). Even if you try to lose arm fat by doing several arm exercises, The only thing you will be able to do is train arm muscles and not particularly lose arm fat. Moreover, the calories you burn will make you lose fat from all over the body and not from a specific region you intend to. 
  2. Slim arms: To make your arms toned, you need to train arm muscles while losing excess weight.
woman performing push-up

In brief, You can directly target only muscles, not fat.

Therefore, to lose arm fat, you need to lose excess weight while performing arms exercises to tone your arm muscles (so that as you drop pounds, your arms look thin and toned).

Here are two steps you need to follow to lose arm fat in just 2 weeks:

Step 1: Make dietary changes to lose excess fat.

Step 2: Perform simple exercises to tone your arm muscles.

let’s start with the first step:

Step 1. Dietary Changes

Here are few dietary changes you need to lose arm fat:

1. Control Your Calorie Intake

Here’s a BMI calculator you can use to determine whether you need to lose weight or not. Here’s a Calorie calculator you can use to determine the number of calories you should consume to maintain your weight or lose weight.

Here’s what you need to do: First, determine whether you are overweight or not. Then use the calorie calculator to know how many calories you should consume to lose weight or maintain your current weight.

After that, you need to stick to those calories to keep your BMI in a healthy range or until your BMI enters a healthy range (18.5 kg/m2 – 25 kg/m2).

Moreover, You can use the dietary changes mentioned below to speed up your weight loss journey.


2. Consume Zero-Calorie Foods

Zero-calorie foods are fruits and veggies that are very low in calories. As a result, you can consume them on a day-to-day basis without worrying about calorie intake.

Assuming you have trimmed your calorie intake to the right amount. To deal with your appetite, you can start consuming zero-calorie foods.

Here’s a list of zero-calorie foods you can consume daily:

  1. Papaya: 59 calories/152 gm
  2. Mushroom: 22 calories/100 gm
  3. Apricots: 48 calories/100 gm
  4. Capsicum: 31 calories/100 gm
  5. Broccoli: 31 calories/91 gm
  6. Tomatoes: 18 calories/100 gm
  7. Zucchini: 17 calories/100 gm
  8. Grapefruit: 42 calories/ 100 gm
  9. Carrots: 41 calories/100 gm
  10. Cucumber: 45 calories/300 gm
  11. Iceberg Lettuce: 14 calories/100 gm
  12. Cauliflower: Just 25 calories per 100 gm
  13. Green beans: 31 calories/100 gm
  14. Spinach: 23 calories/100 gm
  15. Asparagus: 20 calories/100 gm
  16. Watermelon: 30 calories/100 gm
  17. Romaine Lettuce: 17 gm/100 gm
  18. Radish: 16 calories/100 gm
  19. Raspberries: 53 calories/100 gm
  20. Green tea: 1 calorie per cup
  21. Black coffee: O calories per cup
  22. Cabbage: 25 calories/100 gm
  23. Beetroot: 43 calories/100 gm
  24. Turnip: 28 calories/100 gm
  25. Apples: 52 calories/100 gm

3. Consume a Fat Burning Drink

To fast track your weight loss journey, here’s a fat-burning drink you can use to boost your metabolism, control your appetite, and make yourself feel full.

The drink is called Cinnamon Lemon Honey Drink! As the name suggests, this drink contains Cinnamon, Lemon, and Honey.

Lemons are a good source of vitamin C and antioxidants. On the other hand, Cinnamon can help regulate your blood sugar level, suppress your appetite, lower your cholesterol, and speed up your metabolism.

Moreover, studies have shown that honey can activate hormones that can suppress the appetite.

Here’s the recipe to make Cinnamon Lemon Honey Drink:


  • 1 tsp of cinnamon powder
  • Juice of 1/2 lemon
  • 1 tbsp of honey
  • 1 glass of warm water


  • Put 1 tsp of cinnamon powder in a glass.
  • Add the juice of 1/2 lemon, 1 tbsp of honey.
  • Mix it until it becomes a paste. Now add 1 glass of warm water and mix again.


Consume it once a day, preferably after you wake up, on an empty stomach.

woman eating

4. Follow The Ketogenic Diet

If you need to drop more than 10-20 pounds then you can use the keto diet.

Millions of people worldwide have utilized keto to lose hundreds of pounds. Even celebrities like Jenna Jameson, Kourtney Kardashian, and Alicia Vikander have tried the diet.

If everything else has failed for you, chances are keto can help you out. Last year (2020), I managed to lose around 24.5 pounds in 47 days using keto.

For those who don’t know what keto is, It’s a low-carb diet with a moderate amount of protein(75% fat, 20% protein, and 5% carbs). The diet works by depleting the body of its sugar reserves which result in the breakdown of fats for energy.

Molecules called ketones are formed in the body as fuel. When the body burns fat, it results in weight loss. The effectiveness of keto has been proven in a lot of studies.

A study on the ketogenic diet even suggests that people who followed the keto diet lost 2.2 times more weight than people on a low-calorie and low-fat diet.

Moreover, Multiple studies and anecdotal evidence verify the effectiveness of a low-carb and ketogenic diet for fat loss, particularly in the abdominal section.

And yes, it will work perfectly for you even if you are over 40. On the flip side, You may be surprised to know that keto is considered one of the best diets for adults due to its unique health benefits.

To follow keto, you have to plan your meals by dividing your calories in such a way that you consume 5-10% calories from carbs, 20-30% calories from protein, and 60-70% calories from fat.

By dividing your calories in this way, you will get into ketosis within the first few days. If you’re not in ketosis within 1-2 weeks then, chances are your diet plan contains hidden carbs. In that case, this article on how to get into ketosis fast can help.

Beginners most often commit small mistakes while creating their meal plans that harm their health and results. So, stay extra vigilant while creating your meal plan.

Here’s an article on How to Start a Keto Diet & 10-Day Keto Diet Meal Plan you can use.

However, The best & fastest way to lose weight with the keto diet is under the guidance of a nutritionist as they can help you in planning your meals, avoiding nutrient deficiencies, and maintaining ketosis properly.

So, for best results, I would recommend you to consult a nutritionist, or If you are like me and consider visiting a nutritionist an unnecessary hassle, then you can get a custom keto diet meal plan from here.

This diet plan will be tailored to your weight loss goals. It will help you in avoiding nutrient deficiencies, maintaining ketosis, losing weight, and preparing healthy meals.

Moreover, This custom diet plan will also respect your food preferences and will be created based on the expertise of certified nutritionists, personal trainers, and chefs.

Remember, The keto diet is a medical diet. Utilizing it without the proper guidance of a health expert can lower your results.

Step 2. Tone Your Arm Muscles

Assuming that you have made the necessary changes in your diet. It’s time to adopt a workout routine to tone your arms.

Here are 5 Best Exercises to tone your arms:

5 Best Exercises to Tone Your Arms

Make sure to perform these exercises the right way. And keep in mind, No matter how many reps you perform, the only ones that will count are the ones done right.

1. Dumbell Curls to Push Press

You don’t need dumbells to perform this exercise. You can even use water bottles of the same size, full of water.

However, performing this exercise with dumbells will make it much easier and more entertaining.

Nevertheless, you can pump iron with water bottles too.

Muscle Targeted: Bicep, Triceps

Sets: 5 sets of 10 reps

2. Inchworm/ Straight Arms Plank

You may find it hard to believe, but this is one of the best exercises you can do to tone your arm muscles.

However, if you are a total beginner and performing a single rep of inchworms is difficult than performing sets of burpees, then start by performing straight arms plank.

Muscle Targeted: Triceps, Upper back, Lower back, Abs

Sets: 5 sets of 10 reps

Muscle Targeted: Triceps, Forearms, Upper back, Lowe back, Abs

Sets: 5 sets of 30-120 sec

3. Kneeling Push-ups/ Push-ups

It doesn’t matter how many push-ups you perform in a set. What matters is how you do it.

If you are unable to perform push-ups properly, then start by performing kneeling push-ups. Keep in mind that there is no point in performing an exercise if you are doing it wrong.

So, make sure you perform every single rep with the proper technique.

Moreover, After you get used to kneeling push-ups, shift to simple push-ups for further growth.

Muscle Targeted: Triceps, Upper Back, Abs

Sets: 5 sets of 10 reps

4. Assisted pull-ups

Pull-ups are one of the toughest bodyweight exercises to tone your biceps and forearms.

Since it’s hard to perform, most people avoid it. However, you can cash in on its benefits just by performing assisted pull-ups.

Moreover, while performing assisted pull-ups, you can manage the difficulty level by using a suitable resistance band.

Muscle Targeted: Bicep, Upper back, Forearms

Sets: 5 sets of 10 assisted reps

5. Boxing – Punches

This exercise might seem odd than usual, but you should know that boxers have the leanest arms on the planet.

Just like boxers, By practicing punching every day, you can also gain lean muscles in your arms and back.

Moreover, You don’t need gloves or a punching bag. You can shadow-box (Punching the air molecules, aka swinging your fists in the air) and tone most of your arm muscles, burn hundreds of calories and even learn how to defend yourself.

Here’s a video that can teach you how to throw a punch:

Remember, throwing punches in the air will be as beneficial as punching a sandbag. However, since boxing gloves are heavy, wearing them while throwing punches will train your muscles to a whole new level.

You can use light-weight dumbells instead of boxing gloves, or you can use a small water bottle too.

Here’s what you need to do: You need to throw as many punches as you can in a minute.

Muscle Targeted: Upper Back, Biceps, Triceps, Forearms

Sets: 5 sets of 1 minute (Throw as many punches as you can in a minute)

14-Day Beginner Workout Routine

Rest Days: Sunday, Wednesday

  • Boxing Punches: 3 sets of 1 minute
  • Inchworm/Straight Arm Plank: 3 sets of 10 reps/ 3 sets of 30 sec
  • Dumbell Curls to Push Press: 3 sets of 15 reps
  • Kneeling Push-ups: 3 sets of 10-max reps
  • Assisted Pull-ups: 3 sets of 10-max reps


Losing arm fat is easier than you think. All it takes is a few dietary changes along with proper exercise. However, you may need one more thing. And that is “the intention to get things done.”

A woman who wants to get stronger physically will get stronger even if she lacks resources. She will find a way as long as she wants to reach her goal.

In the same way, if you don’t have the intention to improve yourself, then even the best equipment in the world will only serve as a distraction to your cause.

So, figure out what you want, clarify your intentions, and put in the effort required!

P.S Thanks for reading! If you enjoyed this article on How to Get Rid of Arm Fat, feel free to share it. Moreover, leave a question down below in the comment section if you have any

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Hi, I am Rudra, a computer engineer, and a certified procrastinator. I started FitnessGained in 2018 to help me stay fit despite all my desk time. Now I run this blog as a hobby. Here at FitnessGained, I will share what I do to stay fit & more. Our motto is "Reaching True Potential with Effort."

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