How To Lose Arm Fat and Batwing Arms

I had a pretty interesting conversation last week with one of my female training clients. She’s an awesome lady, but was very frustrated.

She’d been working with me once a week for a few weeks and was having some pretty decent results. She’d started to clean up her diet and was working hard, but couldn’t get rid of the batwing arms…you know that fat that hangs down under a lady’s arms.

Her arm fat was one of her major complaints when she started working with me and thought that it would be going away, or “tightening up” as she put it, by now.

I could understand her frustration. Most guys want to get rid of the belly fat within the first two weeks and are frustrated for the same reasons as she was.

Here’s what I told her not only about fat loss, but also about the “batwing arms” or “bye-bye arms” – whatever you want to call the arm fat.

The first thing I told her was that due to her age, she might have to deal with the excess skin. It sucks, but that’s just the way it goes sometimes. As we age, our skin isn’t as elastic as it once was and the skin may sag.

It’s not the case for every woman, but it can be for some. It’s especially the case for women who had lost a lot of weight in the past, or who have yo-yoed for so many years. That skin has a tough time maintaining its elasticity and extra skin on the arms may make it look like you have extra arm fat, no matter how good of shape you’re in.

After I got that out of the way, I told her not to worry because there were still some things we could do to help tone up the arms and get rid of the batwing arms and maybe she didn’t have as much loose skin as she thinks.

Most women want to lose the batwing arms and get rid of the arm fat so they start to do a lot of isolation exercises for their arms. I understand why, but that’s just not the way the body works.

You cannot pick and choose where your body loses fat. Your body loses fat from all over, not just specific parts of the body, so it doesn’t make any sense to just work the arms when you need to lose fat all over.

Not only that, but those isolation exercises like triceps kickbacks that ladies do to get rid of their arm fat, are largely useless because they just don’t much muscle. Muscle is the key to fat loss. That doesn’t mean you should worry about getting big muscles, because that’s not going to happen.

All it means is that you need to focus on doing full body workouts and full body exercises if you really want to lose arm fat and get rid of the batwing arms.

It may not make sense to some ladies, but that’s what you NEED to do to really lose that arm fat.

So instead of doing a triceps kickback, with a really light weight for hundreds of reps, do push-ups instead. Push-ups not only really hit your arms hard, but they also work your chest and shoulders, plus they’re one of the best core exercises around.

Don’t worry if you can’t do a regular push-up from your toes, start off from your knees and progress up to your toes.

Before I close out, I want to leave you with a quick, 10-minute bodyweight workout that you can do at home, that really focuses on your arms so you can not only lose arm fat, but lose fat from all over your body.

Do this arms workout in a circuit format, moving from one exercise to the next without resting. Complete as many total sets as possible in 10 minutes and that’s it!

Do it a few times a week for the next few weeks and I guarantee you your arm fat will be going away, and your arms will look more toned and you’ll be a heck of a lot stronger.

1A) Bodyweight Squat – 15 reps
1B) Kneeling Push-up – 8 reps
1C) Hip Extension – 15 reps
1D) Push-up Plank – 30 seconds
1E) Mountain Climber – 30 seconds
1F) Burpees – 8 reps
1G) Close Grip Push-ups – 8 reps

Give that bodyweight workout a try for the next few weeks and you’ll love the results…especially with your arms. I guarantee it!




Anti-Spam Policy - I hate spam and will never rent, sell or give out your email The workouts and videos will be in your inbox within 10 minutes.