To Get Rid of Flabby Arms Fast…

Do a workout that burns fat all over your body (including arm flab) while toning and shaping up your arms at the same time and you won't have to be scared of having flabby arms during or after you lose weight! so…

Do 1 of the 5 workouts below &…

Do them for 20-to-40 minutes 3-to-4 days per week 1-to-2 times per day along with this fat loss diet OR use this diet if you are unable to count calories.

1. Bedsheet Workout

2. Arm Bike Workout

3. Sledgehammer Workout

4. Battle Rope Workout

5. Home Fat Loss Workout

If you prefer a workout you can do with or without weights to tone your flabby arms as opposed to ONE of the 5 workouts above then…

To tone up flabby arms with or without weights…

  1. Do 2-to-6 sets of 8-to-15 reps of ONE of the exercises from Group A and then…
  2. Do 2-to-6 sets of 8-to-15 reps of ONE of the exercises from Group B

Click on photos to see how to do exercise

Click on photos to see how to do exercise

Do this flabby arm workout 1-to-3 times a week &…

The truth about getting rid of flabby arms is…

The workout plan (with or without weights) on this page will indeed help your arms get firmer & look sexier but the bad news is it will do very little to help you actually get rid of the flab or fat on your arms &…

To Truly Get Rid of Flabby Arms…

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1-35 of 153 Comments

How can I get your exercises on a DVD?

April 25, 2016

Adrian Bryant

go to

April 25, 2016


Will these exercises help me build arm strength for a push-up?

February 11, 2016

Adrian Bryant

yes but see this to really get stronger in push ups

February 11, 2016


I do hope people realize that you can't get rid of granny arms, as it is called here. It's genetic. The only way is through surgery. I used to be a body builder and am still very strong. My body fat is right at the minimum for health at 18%, any lower causes problems with bones so body fat checks from a professional are necessary to maintain health. The point though is that I have granny arms, my mom had them, my grandmother hand them, etc. Sure, they "appear" to go away slightly if I flex my arm. Ironically, the lower your body fat, the flabbier they will be since they will know longer be full looking with fat. All these exercise are fantastic for health a fitness. Eating well is also great for health and fitness too. But doing it to decrease arm flab is just going to lead to disappointment. My recommendation, based on experience, is to lose weight, get fit, go to a party looking fabulous and dressed to the nines. Then, when the topic inevitable comes up, lift your arms proudly and flap those wings. It will either make people laugh or embarrassed and maybe, just maybe show those embarrassed women that by accepting those parts of the body we hate we can still be fabulous and fun, while making a statement. The respect of others and self-respect will be the ultimate reward (and obviously being health and fit).

January 03, 2016


Hi Adrian,

I have fat around the sides of my rib cage and chest, and right above the sides of my rib cage and chest, basically the area around and below my armpits. I guess you could call it the sides of my upper torso.

I also have some fat in the shoulder area that I would like to reduce.

How do I make sure I lose the fat in these areas without building any shoulder or arm muscles? I think my arms and my shoulders tend to build muscle very quickly and I wouldnt want my workout routine to make my upper body look even bulkier.

Please help.

October 25, 2015

Adrian Bryant

simply use this workout and this diet to lose fat all over without building muscle

October 25, 2015


Adrian ,

I'm eat clean , "Meat, fish and chicken everything either baked , Grilled or Broiled , no fry foods and
a lot of vegetables .
Stay away from carbs . Only drink water , that's it . 1300 calories a day , Exercise here at home and at the gym . Day 1.. cardio , Day 2 lifting weights , Day 3 ...swimming , Day 4 ...working on machines , 5th day mix it up .
Since I started exercising , eating clean , and putting as much effort into this , I lost 37 pounds in
12 weeks . Starting 284 pounds , now 37 pounds and I've at least 144 pounds to go . My height 5'4 ,
I am determined to lose weight .
I need to lose it "under arms ( flab ) , stomach ,
butt , legs , and breast , just say the entire body (lol ) . I also read where you can't lose it in the breast , don't know how true it is .
I been fat for years and I figure it's going to take
me years to lose it .
I'm doing this for Me and my healthy . I have
health issues but since I lost weight and exercising , some of the health issues all went away.
Adrian , thank you for your help . Deb

October 13, 2015


Hi, I have flappy arms however when I do muscle workouts, they do tend to get larger and I don't like that. My goal is to have skinny arms

October 12, 2015

Adrian Bryant

depends on your weight and height. you need to lose fat to make anything skinny. these exercises (the first FIVE on this page) will firm up your arms AND burn fat all over making you skinner all over including arms

October 12, 2015


Hi Adrian,
I am working out everyday, but i stopped for about 4 days because i was busy. then when i came back to working out, my body became sag (stomach, legs, arm) and some of my muscles disappear. what should i do?

March 12, 2015

Adrian Bryant

simply going back to whatever you was doing before will remedy your situation

March 12, 2015


Hey I did lots of arm excercices last year but my arms never ever seem to get any thinner and that's all I want! I'm kinda okay with the rest of my body also my parents don't allow me to lose any more weight (they even want me to gain) but my arms are so fat, like they are not even in proportion with the rest of my body. Is surgery the only solution ? I'm only 20 years old.
my height is 5'8 and my weight is 110lbs

October 31, 2014


I have been doing this workout. Before this workout my arms measured 10.8 inches and now my arms are 11.5 inches. I want to lose inches of my arms

September 17, 2014

Adrian Bryant

what is your current weight and height and are you doing the fat loss workouts as well?

September 19, 2014


I m 135 pounds 5 feet 6 inches. Yes I m doin fat loss workouts

September 25, 2014

Adrian Bryant

okay, the arm exercises are for toning only. you can lay off the arm exercises and focus more on diet and exercise to truly get smaller arms

September 28, 2014


I want to get leaner and toned arms. However I hav e been doin biceps,triceps,chest flys, side lateral raise, shoulder press, chest press, front raise using 7 .5 LB dumbells. I feel a bit tight/toned but my arms are gettin wider. However I want lean tall skinny arms. Wat should I do? I hope any excersises r not makin me widers like front or lateral raise.
Don't I lower weights?

July 29, 2014

Adrian Bryant

what is yoru weight and height now?

July 30, 2014


My height is 5 feet 5 1/2 inches nd my weight is 130 pounds.

July 31, 2014


My height is 5"6 nd weight is 133 pounds

July 31, 2014

Adrian Bryant

stick with the workout on this page esp. the ones that both firm your arms and help to burn off arm flab at the same time

August 02, 2014


I want arms like Jessica alba . They are very lean skinny

August 04, 2014

Adrian Bryant

then do the fat loss + arm workout on this page

August 05, 2014


Adrian getting rid of flabby arms is not an easy task unless you are eating right. So proper exercise you suggest and eating right will do it eventually, but in the meantime I suggest to my readers to use amazing arms apparel -

January 15, 2014



I don't want to loose weight..i am top heavy with skinny legs..I would love to get bigger legs and butt to match my top half of my body...not forget I have a tummy and flabby arms please help me on my way


November 09, 2013

Adrian Bryant

go here

November 09, 2013

may powis

I want bigger legs and butt,as I have none.. tummy is big and arms are flabby please help. I just want to ask you will 1 workout from each group reach me to me goal

November 09, 2013


Hi...what is your opinion about push ups for making arms less bulky? I have a lot of muscle plus fat so they are huge.

November 05, 2013

Adrian Bryant

push-ups wont make them less bulky. only losing fat in that area will do that

November 05, 2013

Alex Flabby Arms

Hey, I am 27 years old and have flabby fat under my arms. I was reading up on interval training and think Shawn T's insanity might do the trick. I found an example of their workout calendar here,

and it looks pretty intense. Do you think its worth a shot? thanks!

October 12, 2013

Adrian Bryant

anything that is intense like that will help get rid of fat all over leading to a loss of flabby arms

October 12, 2013


Hi i wanted to lean out my upper arms and loose inches of my arms. My arms are presently at 11 inches but i wana get them to 9 inches. I m 5'6.5 nd weigh 125 pounds. In order to get the arms i desire do i need to lose weight ?or pls suggest how can i loose inches of my arms nd lean them as i do hav arm flab under my triceps

September 06, 2013

Adrian Bryant

if your arms are flabby then a combination of doing the plan on this page along with Using any 1 of the permanent weight loss plans here
will do the trick

September 06, 2013


Hi Adrian

Im on a healthy eating diet, walking the treadmill for 30-40 minutes daily. I have heavy fat arms which i wish to tone (i do not want to get bulky).

I used to carry 5 pounds dumbbells earlier and with a diet i did tend to lose the flab slightly (lack of consistency).

Could you please advice a way of converting the fatty arms to toned arms? I work out at home than at the gym. How much weight dumbbells should I be working out with and what exercises will help me?

Many thanks

Best wishes

August 27, 2013

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