How to Lose Arm Fat in 7 days With 7 ways

(7) Incorporate more cardio into your exercise routine.

If you’re ready to make your upper arm fat turn into toned and tight muscle, make sure you’re making time for cardio, too. “Cardio is better for fat loss, but mostly eating a balanced and nutritious diet works best,” Milstein says.

While building strength will get those arms more defined, cardio is still king when it comes to shedding the fat that’s causing your arms to wiggle. Researchers at Duke University studying 119 overweight, sedentary subjects found that those who stuck to a cardio program lost twice the weight of those who did strength training, despite the fact that the cardio group spent 47 fewer minutes exercising every week than their weight-training peers.

“Cardio is a better promoter of fat loss. However, strength training is essential to prevent muscle mass loss and metabolic rate reduction with weight loss,” says Heikkinen. “Building lean body mass with strength training will help your body burn fat over time. Don’t choose one over the other—an ideal fat-reducing plan includes both strength training and cardio.”