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10 Ways to Lose Your Arm Flab in 4 Weeks

It can be done with just a few simple lifestyle changes.

Ferozan Mast
By Ferozan MastJun 05, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Young woman pinching arm fat flabby skin
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Ferozan Mast
By Ferozan MastJun 05, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
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FACT CHECKED BY Christopher Roback
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Fitness & Workouts

Arm flab can be stubborn to budge, but a few lifestyle changes can really make a difference. Whether there’s specific sleeveless clothing you want to feel good wearing or just to be fitter and stronger, toned arms can really impact your confidence. While you can’t spot reduced arm fat, switching up your diet and exercise regimen can lead to significant changes in just a short amount of time. Here are ten ways to lose arm fat in just four weeks.

Lift Weights

Focused woman performing barbell curls at gym, bathed in natural light. Gym workout routine.Shutterstock

Lifting weights not only helps with weight loss and fat-burning, it also helps achieve beautifully toned arms. You don’t need to hit the gym—just using dumbbells at home is a very effective muscle-building workout. Make sure your form is correct to get the most out of your workouts.

Eat More Protein

fresh chicken breast raw on cutting boardShutterstock

Getting enough quality protein is important for weight loss. “Protein needs vary greatly based on your age, gender, activity level, and medical history,” Annalise Pratt, RD, tells the Cleveland Clinic. “In general, you should make sure 10% to 35% of your daily calories come from protein, and you should burn 500 calories more than what you eat each day if you want to lose weight.”

Focus on Weight Loss

Female leg is stepping on white scales at homeShutterstock

Burning off more calories than you are taking in is important for weight loss. Make sure you have a sensible, sustainable calorie deficit that is suitable for your starting weight. Use this weight loss calculator from the Mayo Clinic to set a realistic goal.

Eat More Fiber

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

Getting enough fiber is important for weight loss. "In addition to weight control, higher fiber diets can also help to prevent type 2 diabetes and cardiovascular disease," says Dr. Frank Hu, professor of medicine at Harvard Medical School and professor of nutrition and epidemiology at the Harvard School of Public Health. Get your fiber over supplements as much as possible.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Walk Every Day

tourist couple walking on cobblestone street vacation in europe on holiday breakShutterstock

When you burn fat, it happens all over your body, including your arms. Walking is a simple and very effective fat-burning exercise, especially if you’re walking on an incline. Grab some sneakers, listen to some music, and you’re all set.

Avoid Added Sugars

,Granulated,Sugar,sweet,cubesShutterstock

Added sugars are not your friend when trying to battle the bulge. “Eating or drinking too much added sugar contributes to excessive calories with no vital nutrients,” says UC Davis Health. “This can make it harder to maintain healthy eating habits. Replace soda and juice with healthier options like low-fat milk, carbonated water, or unsweetened iced tea.”

Don’t Skip Cardio

Determined woman running up on seaside mountain stairsShutterstock

Cardio is a highly effective way of not just burning calories but positively impacting your overall health. “The more you exercise, the more calories you’ll burn,” explains Corewell Health. “If you’re trying to lose weight, you should aim for doing cardio at least five days per week for a total of at least 250 minutes (4 hours, 10 minutes) each week.”

Avoid Refined Carbs

Fragrant fresh baguette in hands. Black cooking background. Isolated on black background.Shutterstock

Refined carbs should be avoided for both weight loss and health reasons. Replace ultra-processed carbohydrates with whole grains, legumes, and quinoa. "Too much refined carbohydrates — white bread, white rice, potato products — all the foods that crept into our diets as we've followed the low-fat craze has undermined our metabolism," David Ludwig, MD, PhD, tells NPR.

Drink Plenty of Water

Drinking water and staying hydrated. Person running in the park trying shoe next to bottle of water.Shutterstock

Water has no calories and is essential for our health and wellness. “Some studies have shown that our bodies read mild dehydration as hunger,” bariatric surgeon Alon Geva, MD, tells ProMedica Weight Loss Surgery. “Your stomach can only take in so much volume,” says Dr. Geva. “If you’re filling half of it with nutritious food, and the other half with water, you stay hydrated and take in less calories overall, as opposed to just filling it with food.”

RELATED: I Lost 40 Pounds on a Vegan Diet and Here's How

Try Bodyweight Exercises

Close up woman hand doing push ups exercise in a gym in morning, sunlight effect.Shutterstock

At-home bodyweight exercises such as planks and burpees are great for many reasons. You can do them whenever it is convenient for you; no equipment is needed, and you don’t have to go to a gym. You can burn off fat while working out your arms!

💪🔥Body Booster: Use dumbbells at home for an effective arm workout.

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Fitness & Workouts

10 Ways to Lose Your Arm Flab in 4 Weeks

Young woman pinching arm fat flabby skin
Shutterstock
Ferozan Mast
By Ferozan MastJun 05, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Arm flab can be stubborn to budge, but a few lifestyle changes can really make a difference. Whether there’s specific sleeveless clothing you want to feel good wearing or just to be fitter and stronger, toned arms can really impact your confidence. While you can’t spot reduced arm fat, switching up your diet and exercise regimen can lead to significant changes in just a short amount of time. Here are ten ways to lose arm fat in just four weeks.

Lift Weights

Focused woman performing barbell curls at gym, bathed in natural light. Gym workout routine.Shutterstock

Lifting weights not only helps with weight loss and fat-burning, it also helps achieve beautifully toned arms. You don’t need to hit the gym—just using dumbbells at home is a very effective muscle-building workout. Make sure your form is correct to get the most out of your workouts.

Eat More Protein

fresh chicken breast raw on cutting boardShutterstock

Getting enough quality protein is important for weight loss. “Protein needs vary greatly based on your age, gender, activity level, and medical history,” Annalise Pratt, RD, tells the Cleveland Clinic. “In general, you should make sure 10% to 35% of your daily calories come from protein, and you should burn 500 calories more than what you eat each day if you want to lose weight.”

Focus on Weight Loss

Female leg is stepping on white scales at homeShutterstock

Burning off more calories than you are taking in is important for weight loss. Make sure you have a sensible, sustainable calorie deficit that is suitable for your starting weight. Use this weight loss calculator from the Mayo Clinic to set a realistic goal.

Eat More Fiber

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

Getting enough fiber is important for weight loss. "In addition to weight control, higher fiber diets can also help to prevent type 2 diabetes and cardiovascular disease," says Dr. Frank Hu, professor of medicine at Harvard Medical School and professor of nutrition and epidemiology at the Harvard School of Public Health. Get your fiber over supplements as much as possible.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Walk Every Day

tourist couple walking on cobblestone street vacation in europe on holiday breakShutterstock

When you burn fat, it happens all over your body, including your arms. Walking is a simple and very effective fat-burning exercise, especially if you’re walking on an incline. Grab some sneakers, listen to some music, and you’re all set.

Avoid Added Sugars

,Granulated,Sugar,sweet,cubesShutterstock

Added sugars are not your friend when trying to battle the bulge. “Eating or drinking too much added sugar contributes to excessive calories with no vital nutrients,” says UC Davis Health. “This can make it harder to maintain healthy eating habits. Replace soda and juice with healthier options like low-fat milk, carbonated water, or unsweetened iced tea.”

Don’t Skip Cardio

Determined woman running up on seaside mountain stairsShutterstock

Cardio is a highly effective way of not just burning calories but positively impacting your overall health. “The more you exercise, the more calories you’ll burn,” explains Corewell Health. “If you’re trying to lose weight, you should aim for doing cardio at least five days per week for a total of at least 250 minutes (4 hours, 10 minutes) each week.”

Avoid Refined Carbs

Fragrant fresh baguette in hands. Black cooking background. Isolated on black background.Shutterstock

Refined carbs should be avoided for both weight loss and health reasons. Replace ultra-processed carbohydrates with whole grains, legumes, and quinoa. "Too much refined carbohydrates — white bread, white rice, potato products — all the foods that crept into our diets as we've followed the low-fat craze has undermined our metabolism," David Ludwig, MD, PhD, tells NPR.

Drink Plenty of Water

Drinking water and staying hydrated. Person running in the park trying shoe next to bottle of water.Shutterstock

Water has no calories and is essential for our health and wellness. “Some studies have shown that our bodies read mild dehydration as hunger,” bariatric surgeon Alon Geva, MD, tells ProMedica Weight Loss Surgery. “Your stomach can only take in so much volume,” says Dr. Geva. “If you’re filling half of it with nutritious food, and the other half with water, you stay hydrated and take in less calories overall, as opposed to just filling it with food.”

RELATED: I Lost 40 Pounds on a Vegan Diet and Here's How

Try Bodyweight Exercises

Close up woman hand doing push ups exercise in a gym in morning, sunlight effect.Shutterstock

At-home bodyweight exercises such as planks and burpees are great for many reasons. You can do them whenever it is convenient for you; no equipment is needed, and you don’t have to go to a gym. You can burn off fat while working out your arms!

💪🔥Body Booster: Use dumbbells at home for an effective arm workout.

Fitness & Workouts

Tone Sagging Arms in 2 Weeks With These 5 Exercises

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Risa Sheppard
By Risa SheppardApr 20, 2024
Risa Sheppard
* Teaching Pilates since 1975 * Worked at the Neuropsychiatric Institute teaching creative movement to autistic ...
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✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Do your arms feel like they are sagging? There is no better time to shape them up. According to one expert, you can strengthen your arm muscles in just two weeks. Risa Sheppard, Master Pilates trainer, creator of The Sheppard Method, offers up five effective exercises to firm up flabby arms in 14 days. Sheppard explains that these exercises can be done with or without weights. “If you choose to do weights, use only 2 or 3 pounds,” she says.

Hug a Tree

A middle-aged Caucasian man assumes the static posture of Tree Hugging, an essential technique in Chi Kung practice.Shutterstock

Lie on your back with your knees bent. Open your arms to the side with the elbows slightly bent. Pretend you're holding something in your hands (or weights if you prefer). Now, imagine a tree that you are wrapping your arms around. Make it a good size trunk.

Wrap your arms around the imaginary tree trunk until your fingers touch each other. Keeping that same shape open your arms to the side and again wrap your arms around the tree trunk. Repeat 8 to 10 times.

Related: This Is Exactly How to Lose Body Fat This Year

Triceps

Rear view of woman stretching her arm and shoulderShutterstock

Bend your elbows and place your hands next to each ear. Keep your elbows facing the ceiling and try not to move the elbow or hand. Keeping your elbows straight up, slowly extend your forearms until the arms are straight. You should feel it working in your triceps, or the back of the arm. If you are not using weights, use the air as resistance against the arm.

Slowing lower the forearms back to their original position. Always make sure the elbows are facing the ceiling. Repeat 10 times. Rest, then do another set.

Biceps

Strong woman with broccoli in the kitchenShutterstock/Terelyuk

Sit facing a mirror if you can. Extend your arms straight out in front of you. Again, using the air as resistance, slowly bend your arms until the hands are next to your ears.

Try to keep the arms level, but if that is too difficult place your elbows at the rib cage. Repeat 2 or more sets of 10.

RELATED: Beat Joint Pain in 2 Weeks With This Anti-Inflammatory Diet

Chest and Arms

Shot of a beautiful athlete woman doing push ups in an abandoned building.Shutterstock

Sit on a floor in what we call a tabletop position. You are on your hands and knees. Arms are slightly bent and knees are under your hips. Shift your body forward a bit with your elbows close to your body. Lift your feet from your knees and slowly bend your arms with your chest to the floor.

These are modified push-ups. You don’t have to go all the way to the floor. Just gently let the chest lower as much as it can. arms and then come back to their original position. Repeat 5 to 10 times.

RELATED: #1 Surprising Mistake That's Sabotaging Your Weight Loss

Deltoids

Portrait of attractive cheerful sportswoman with headphones in her ears. Sporty woman doing exercises with dumbbells for shoulders in the gym on the background of brick wallShutterstock

Stand facing a mirror. Lift your arms out to your side and hold for a count of 8. Slowly lower the arms to your side. Repeat 5 to 8 times. Try not to lift your shoulders to your ears. Concentrate on lifting the deltoid and not the shoulder.

💪🔥Body Booster: If you want to firm up your arms, stick to a few effective, targeting exercises and repeat daily.

Fitness & Workouts

4 Best Exercises to Lose Flabby Arms

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Ferozan Mast
By Ferozan MastAug 26, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Alan Mandel, DC (@motivationaldoc), says one of the most common questions doctors, therapists, and trainers are asked is how to get rid of flabby arms. “You’ve probably noticed over the years that your arms continue to get flabbier. You might've been on diets, and you say to yourself, how come my arms are still flabby? Well, you must understand that as we get older each year, after the age of 35, we continue to have less lean body weight. That means less muscle. So if you've been trying to fight that weight with whatever diets you've tried already and you're not increasing lean body weight, which is muscle, your metabolism is going to continue to slow down.” So what does he suggest? Here are the nine best ways to get rid of your arm flab for good and achieve the strong, toned arms of your dreams.

Overall Fat-Burning

Dr_Alan_Mandell_motivationaldoc4Copyright motivationaldoc/YouTube

You can’t just work out your arms and expect fat-burning in one spot only. “So here is the big problem: no one's telling you that while you've been burning the fat and losing weight, you're also burning the muscle,” Dr. Mandell says. “That's why your arms continue to get flabbier. Please understand that there is no such thing as spot reduction. We need to get your whole metabolism kicking up. By doing so, your body will choose the right areas to burn fat while you increase that lean body weight, which is muscle. So I'm going to teach you the right components to lose arm fat and tighten and tone those saggy arms.” For weights, Dr. Mandell says men should use heavier ones than women do.

Water and Nutrition

Beautiful running woman making a break to drink a water form bottleShutterstock

Dr. Mandell emphasizes the importance of burning off more than you’re taking in. “Our body requires lots of water to allow the bodily functions to work correctly,” he says. “This is extremely important for fat burning. Make sure you're getting the right nutrition, vitamins, and minerals, and take the time to eat the proper foods so it is time to start making smart choices. Yes, this is all about calories. As your body burns more calories, it's going to burn more fat. Doing aerobic activity increases oxygen, and that's what burns the fat. Entertain each other. Make your exercise fun. This is a great motivational tool to help you get those great results.”

Make It Fun

beautiful young girl walking in forest in running clothes standing on logShutterstock

Dr. Mandell recommends finding a workout you actually enjoy to burn fat and lose weight. “Make time to take those simple walks around your neighborhood and look forward to breathing in that fresh air,” he says. If you like to stay active, then start doing some aerobic classes. Using light weights will help build muscle. There are many different aerobic classes. Some may involve dancing and listening to music.”

Use the Incline

Legs of woman running on treadmillShutterstock

Dr. Mandell suggests using the incline for people who like walking or running on the treadmill. “Some like getting on a treadmill. If you're walking or running, moving the treadmill to a higher incline will increase your heart rate and will help your metabolism burn fat quicker. If you have any pets, take the time to walk them. Not only is it healthy for your pet, but your body is definitely reaping the benefits.”

Swimming Workouts

Female swimming front crawl.Shutterstock

Dr. Mandell recommends swimming for a full-body workout. “Swimming is one of the best exercises for the entire body. You'll use almost every muscle within your body where there is a little force on the joints. If you like to go out and see nature, then go for a bike ride. This is an excellent way to help increase that aerobic activity.”

Exercise #1: Light Dumbbells

Fit woman at the gym lifting weightsShutterstock

Dr. Mandell recommends using light weights (or as much as you can handle, depending on fitness). “Stretching is always important to help increase blood supply to those muscles… For those people who have bands, you can get great resistance stepping on the back of the band as you continue doing [this] tricep exercise. These tricep kickbacks will tighten and tone those arms. Light dumbbells are great, but if you don't have dumbbells, use any other object with weight.”

Exercise #2: Bench Dips

Fitness workout at home. Healthy fit young woman doing triceps dips exercise in the living room.Shutterstock

Dr. Mandell loves bench dips and push-ups. “Bench dips are one of my favorite exercises. You can do these exercises anywhere on a chair, a bench, or a bed, whatever works for you. This will really isolate those triceps to get them stronger. Push-ups are great for those triceps as well. It will also work your chest muscles. If you can't do a full push-up, do them on your knees. You'll still reap the benefits of strengthening those weakened muscles.”

Exercise #3: Bicep Curls

Woman training in gym room ready for fitness biceps exercisesShutterstock

Dr. Mandell recommends bicep curls. “Now we're going to focus on the bicep, which is the front part of the arm. Doing half-bicep curls will isolate that muscle to get it nice and toned. Using two light dumbbells, strengthening the biceps, and doing over-the-head presses will help strengthen and tone those biceps and shoulder muscles.”

RELATED:I Lost 22 Pounds in a Week on Egg Diet

Exercise #4: Resistance Bands

Young female athlete using resistance band while working out in the living room.Shutterstock

Dr. Mandell recommends exercise bands for working out at home and on the go. “You can also strengthen those biceps by using exercise bands. They are light and very easy to travel with. Make sure you keep good form while doing this exercise. These light over-the-head presses will help tone those shoulders. Make sure you're using a lightweight one so you don't strain your neck. So, I want you to pick four to five exercises where you work different muscles. You're going to do anywhere between eight to 12 repetitions, two to three sets every other day. You need to stay strong mentally and persevere. Continue to move forward, and you will see amazing results.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Fitness Coach Shares 60-Second Move to Banish Flabby Arms

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Christopher Roback
By Christopher RobackNov 20, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

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We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you frustrated with flabby arms that won't seem to tighten up, no matter what you try? You're not alone. Millions of people struggle with this common problem, but there's hope. In this article, certified personal trainer and nutrition coachJenna Collins, with 25 years of dance experience in ballet, tap, and jazz, shares one simple yet powerful exercise that can help transform your arms – no equipment needed. Keep reading to discover this game-changing exercise that takes just minutes a day and can be done right in your living room, regardless of your fitness level or age.

Why Your Arms Get Flabby (And What You Can Do About It)

"There are several reasons for flabby arms," explains Jenna. "Most commonly, it's due to loss of collagen through aging, extreme weight loss, or being overweight." She notes that you can have flabby arms even if you're not overweight, often due to lack of muscle tone.

Age Matters: But Don't Let It Stop You

"Usually around our mid to late thirties, we begin to lose muscle mass," Jenna reveals. "That's why it's so important that we work hard to build and maintain muscle from a young age to minimize the effects of aging as much as possible." She shares an inspiring example: "I'm going to use this lady as my example. She's 65, and it just goes to show that with work and consistency, you can maintain tight-toned arms."

RELATED:Fitness Coach Reveals 12 Habits That Helped Her Beat Stubborn Belly Fat

The Truth About Genetics and Body Goals

"Yes, some people are gifted with good genes and naturally have more muscle mass and find it easier to stay in shape and lose fat," Jenna acknowledges. "But do not let genes put you off. Yes, some people will have to work harder to build muscle and reach their body goals, but if you truly want it, you will make it work."

Nutrition: The Missing Piece of the Puzzle

"Building muscle doesn't mean you just lose the body fat. That's not how it works," Jenna emphasizes. "You need to have good nutrition habits in place to burn that body fat off so you can reveal those toned, tight muscles underneath. You'll never be able to out-train a bad diet."

RELATED:She Got Lean in 3 Months With 9 Simple Daily Changes

Your Simple, No-Equipment Arm-Toning Exercise

Here's Jenna's guaranteed exercise for tighter arms:

  1. Stand with feet shoulder-width apart.
  2. Keep shoulders pressed back, chest open.
  3. Position elbows close to your sides.
  4. Bring arms forward with palms facing up and closed fists.
  5. Slowly move only your forearms backward, keeping your elbows pinned.
  6. Squeeze triceps tight when arms are fully extended.

"The key here is to squeeze your triceps on the extension as much as possible," Jenna advises. "If you didn't know you had these muscles, by the end of this exercise, you'll know they exist."

Making It Work: Sets, Reps, and Progression

Perform:

  • 10-12 reps per arm
  • 3-4 sets
  • 60-90 seconds rest between sets.

"You can perform this isometrically alternating your arms, or you can perform it moving both arms simultaneously," says Jenna. For those who want to progress, she suggests either increasing reps and sets or adding dumbbells for extra resistance. She adds, "If you can't do the standing, you can also do this seated."

The Secret to Success: Consistency Is Key

"To get results with anything, you need to remain consistent," Jenna emphasizes. "If you can't apply consistency, patience, and hard work, you just cannot expect to get results. There's no quick fix."

She adds that avoiding excessive cardio is crucial: "This will not tighten and tone your arms. You need to be focusing on resistance training. The more lean muscle mass you have, the more calories your body will burn at rest."

RELATED:15 Easy Food Swaps a Fitness Coach Uses to Stay Lean

Creating Lasting Habits

"The earlier you start this, the easier it'll be to maintain it as you get older," Jenna shares. "It's not only because you'll likely already have the muscle tone, but it creates good habits. If they're instilled early, they'll be easy to stick to as you get older, it's become your lifestyle." And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Fitness & Workouts

10 Tips to Get Rid of Arm Fat

Young healthy woman dressed in white active clothing for training lifting weight dumbbells in modern gym interior. Athletic female person doing exercises fora biceps arms and shoulders indoors
Shutterstock
Ferozan Mast
By Ferozan MastJun 06, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Whether it’s because of age, lifestyle, or genetics, pesky arm fat can seem hard to eliminate. It might be tempting to try to work only on your arms, but the only way to get strong, toned arms is to focus on overall health and wellness while also doing exercises that encourage muscle growth. Not only will you burn fat, but you will get fit in the process. Here are ten tips to get rid of arm fat and keep it off.

Focus On Fat Burning

Woman listening to music on her earplugs and MP3 player while jogging along a country road in a healthy lifestyle, exercise and fitness conceptShutterstock

You can’t spot reduce fat anywhere specific on the body but what you can do is lose fat all over. A combination of cardio, strength training, and daily movement will help move the process along. A healthy diet is also very important.

Lift Weights

,Female,Athlete,Dumbbells,weights,lifting,gym,exerciseShutterstock

Lifting weights helps burn fat and build muscle, which is particularly important if you want toned, taut arms. “I encourage my clients to do an arm workout at least three times a week to build muscle, plus cardio at least twice a week to help with overall fat and calorie burn,” trainer Stephanie Mansour tells NBC News.

RELATED: How I Lost 30 Pounds in 90 Days on the Mediterranean Diet

Ensure a Calorie Deficit

Healthy meal prep containers with quinoa, chicken and cole slaw overhead shotShutterstock

In order to lose weight, you must be burning off more than you are taking in through food. This is the foundation of weight loss. “Losing weight essentially comes down to one thing: By burning more calories than you’re eating, a math solution called a calorie deficit,” says the Cleveland Clinic. “You can create a calorie deficit by reducing your calorie intake or combining fewer calories with more exercise.”

Get Professional Help

Female,Personal,Trainer,Lift,Dumbells,weights,gym,workout, weightsShutterstock

If you’re struggling to lose weight and not sure where to start, a professional nutritionist and/or personal trainer could be helpful in demystifying the process. “There’s so much misinformation and so many mixed messages out there,” Tegan Bissell, RD, LDN, CDCES, tells the Cleveland Clinic. “As experts in food and nutrition, dietitians can help you sift through it all and point you to the science.”

Enjoy a Healthy Diet

Caprese Italian or Mediterranean salad. Tomato mozzarella basil leaves black olives and olive oil on wooden table.Shutterstock

Enjoy a diet with lots of quality protein, healthy fats, and fiber—such as the Mediterranean diet. “The Mediterranean Diet pyramid is one way to visualize what foods you should eat and how often,” says the Cleveland Clinic. “Different organizations have created slightly different versions of this pyramid. All Mediterranean Diet pyramids encourage you to eat mostly veggies, fruits, whole grain, and extra virgin olive oil while limiting red meat and sweets.”

Be Mindful of Alcohol

Male group clinking glasses of dark and light beer on brick wall backgroundShutterstock

“Keep in mind that alcohol has empty calories,” says Mount Sinai. “This means it has calories (7 per gram versus 4 per gram for carbohydrate and protein) but no nutrients. In order to drink alcohol while cutting back on calories, you need to plan it into your daily calorie count so you do not go over. Remember that when you drink alcohol, you are replacing potentially healthy and filling food with calories that will not fill you up.”

RELATED: 17 Ways Your Body Reacts When You Quit Ozempic

Walk As Much As Possible

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The more you walk throughout the day, the more calories you burn. “A lot of people have a hard time getting motivated to start exercising,” exercise physiologist Katie Lawton, MEd, tells the Cleveland Clinic. “But walking is simple, right? We do it every day.”

Keep Dumbbells In Your Home

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You don’t need to join a gym to get some of the benefits of strength training. Both dumbbells and resistance bands can give you a great at-home arm workout that will encourage fat-burning and muscle growth. “Dumbbells are often used for joint-isolation exercises such as biceps curls, chest flyes, or shoulder raises,” Pete McCall, MS, CSCS, tells Ace Fitness. “Using dumbbells for full-body, multiplanar movements, however, can provide a variety of different strength outcomes.”

Eat Lots of Protein

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“If you want to lose weight, aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of body weight (.73 and 1 grams per pound),” exercise physiologist Brad Dieter tells NASM. “Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram (1-1.5 grams per pound) if aiming for weight loss.”

RELATED: How I Lost 44 Pounds in Over 3 Months by Making These 10 Changes

Get Some Rest

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Give your body time to rest and recuperate. “When it comes to exercise, more is not always better,” says UCLA Health. “Exercising too much — too often or too intensely — can lead to problems. It can even stop you from achieving your fitness goals.”

💪🔥Body Booster: Use an online calorie counter to make sure you’re in a deficit.

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

Fitness & Workouts

She Lost 70 Pounds From Hot Girl Walks

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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to accelerate your weight loss? Go on a hot girl walk. Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months. One of her secret weight loss weapons? “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” Here is everything you need to know about how she lost weight, including some great walking tips.

She Walks to Run Her Errands

@therealjoyymaria Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss ♬ original sound - JOY 💕

She Recommends Walking After a Workout to “Cool Down

“I love walking after training because it's low impact, and my trainer's pretty intense. So it's just kind of like my cool down. I can listen to podcasts, I can answer emails, I can talk on the phone, scroll on TikTok, whatever. So get to walking, sis,” she says.

Calorie Deficit

In another video she details “exactly” how she went from 230 pounds to 160 pounds in 10 to 11 months. “If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she continues, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.”

Meal Plan

Next she recommends a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Here Is What She Eats in a Day

Her favorite breakfast is “avocado toast on sourdough bread, one hard boiled egg,” which she seasons, adding truffle hot sauce, two pieces of bacon, and one piece of sausage. “High protein, good, healthy fat, and a healthy balance of carbs,” she says. “This can also be a breakfast or a lunch because it is super filling.” Another favorite is yogurt bowls made with Dannon Light and Fit Greek yogurt with granola blackberries and blueberries. She also likes tunacado sandwiches with sourdough bread, cheese, tomato, avocado, and pesto basil spread. For dinner she might have a small bowl of Turkey chili.

Hydration

She also drinks “a ton” of water, “like a gallon of water a day,” she says. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. Why is hydration so important? Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues, according to Mayo Clinic.

Working Out

Working out is the “second most important part,” she says. “I was taking group classes when it first started. They were high intensity bootcamp. From there, I got a trainer at the same gym. I also work out on my own. If the gym intimidates you, I strongly recommend you guys try some group fitness classes. They're a really great way to hold yourself accountable because you're in a group setting and the people around you can motivate you,” she adds. “I incorporated Pilates about nine to 10 months into my fitness journey, and I wish I would've done it sooner.”

💪🔥Body Booster: If you are working out but not seeing the weight loss results you desire, add walking to your routine every day.

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