How To Lose Arm Fat and Batwing Arms
Are you a mom looking to
lose arm fat? Here's the truth about losing your batwing arms and getting the strong, lean and toned arms you
want and deserve. Losing arm fat doesn't have to be difficult and time consuming and can be done with the
10-minute workout philosophy.
By: Ed Scow, NSCA-CPT: Certified Fitness
& Nutrition Expert to the True Superheroes - Busy Moms & Dads and author of Fat Loss
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
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.
Bet you didn’t know that about the good ol’ push-up did you?
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
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) Push-up – 8 reps
1C) Stationary Lunge – 15 reps/leg
1D) Burpees – 8 reps
1E) 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!
If you'd like a few other workouts to help you lose arm fat, then click the links below to give the 10-minute
workout videos a watch:
Arms Workout For Moms Only
10-Minute Workout For Busy Moms
Have a great day!
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Discover 4 Simple Foods
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The preceding article was written by Ed Scow, aka "The Fit Dad". To learn more about
Ed's story, click here.
To watch a sample 10-minute workout
video, click here.
To discover Ed's 'Top Fat Fighting
Foods', click here to
read an interesting article.
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