I’m sick and tired of seeing so-called “underarm fat workouts” all over Pinterest and Instagram and social media, tricking people into believing that a few simple exercises can target fat in their arms. This is one of the biggest myths in the fitness industry, and it’s time we set the record straight. Spot reduction doesn’t work, and it never has and never will. The idea that you can “melt” fat from your underarms or any other specific part of your body by doing certain exercises is nothing more than a scam. It’s used to fool people who don’t understand how the human body actually works—leaving them frustrated and misled. In 2025, we need to stop wasting our time on these gimmicks and focus on real, science-backed methods for fat loss that actually deliver results.
Section 1: Understanding the Spot Reduction Myth
What is Spot Reduction?
Spot reduction is the idea that you can burn fat from one part of your body by doing exercises for that area. For example, people believe that doing a ton of arm exercises will get rid of fat in their underarms or that doing hundreds of crunches will melt belly fat. Unfortunately, this is not how the body works.
The truth is, you can’t target fat in one specific spot. No matter how many reps of arm circles or tricep dips you do, your body won’t just burn fat from your arms. It doesn’t work like that!
How Fat Loss Really Works
Here’s the simple truth: when you lose fat, your body takes it from all over your body, not just one spot. So, if you want to lose fat in your arms, you have to lose fat from your whole body. You can’t just choose one area and expect it to shrink.
When you exercise and eat well, your body starts using fat for energy. But where it gets that fat from depends on your genetics—where your body decides to burn fat first is different for everyone. Some people might lose fat in their belly first, others in their legs, and some in their arms. There’s no way to control which area the body burns from first.
So, no matter how many exercises you do for your underarms, it’s not going to magically get rid of the fat there. You have to focus on losing fat overall, not just in one area.
Section 2: The Problem with “Underarm Fat Workouts”
What These Workouts Really Do
So, here’s the deal: while “underarm fat exercises” like arm circles, tricep dips, and push-ups might help build muscle, they won’t directly burn fat from your underarms. These exercises are great for toning your arms and shoulders, but they don’t target fat loss in a specific area.
When you do these exercises, you’re strengthening the muscles in your arms, but no matter how many times you do them, they can’t remove the fat sitting on top of those muscles. Instead, the body burns fat from all over, and you’ll see the changes in your arms only after you’ve lost fat from other parts of your body as well.
Popular Underarm Fat Workouts
The internet is full of videos and posts that promise to help you get rid of underarm fat with a few simple exercises. But let’s be real—doing a few sets of arm circles or tricep dips won’t magically get rid of the fat under your arms. Exercises like these might make your arms feel stronger or more toned, but they won’t “melt” the fat away. It’s frustrating to see people fall for these quick fixes, especially when they don’t lead to real, sustainable results.
The truth is, these types of exercises are misleading. While they may have some benefits for your overall strength, they don’t help with fat loss in that specific area. And in the long run, wasting time on them will leave you feeling discouraged when you don’t see the results you were hoping for.
Why People Are Misled
Here’s where things get tricky: the fitness industry has been feeding us this false idea of spot reduction for years. Fitness influencers and “experts” often push these exercises with catchy titles like “melt your underarm fat” or “slim your arms in 7 days,” making it seem like these quick fixes work. But the truth is, they don’t.
It’s easy to fall for these claims because they offer a simple solution to a problem that many of us struggle with. But in reality, they’re just another fitness myth that keeps people stuck in the cycle of false hope and frustration. Instead of focusing on these isolated workouts, we need to focus on a whole-body approach that includes a combination of diet, cardio, and full-body strength training to truly see results.
Section 3: What Actually Works for Fat Loss
Focus on Overall Fat Loss
If you want to get rid of underarm fat (or any fat, for that matter), you need to focus on losing fat from your entire body, not just one spot. The key to fat loss is creating a caloric deficit, which means burning more calories than you consume. This forces your body to start using stored fat for energy, and eventually, you’ll see that fat disappear from everywhere—including your arms.
You can’t just exercise your way to fat loss in a specific area. Not for bra fat, armpit fat, or fat anywhere else on your body. To see real results, you need to combine the right workout routine with a healthy, balanced diet that puts you in that calorie deficit.
If you’re looking for a great way to get started, check out our article on Zone 2 cardio for fat loss to see how low-intensity cardio can help you burn fat effectively. Also, for some great calorie-conscious meals, our calorie deficit breakfast ideas can help you get started with nutritious and affordable meals that fit your goals.
Cardio and Strength Training
Cardio and strength training are two of the most effective ways to burn fat. Cardio exercises like running, cycling, or swimming get your heart rate up and burn calories, helping you lose fat all over. But just cardio alone isn’t enough.
Strength training, on the other hand, helps you build muscle, and more muscle means a higher metabolism. When you build muscle, your body burns more calories even when you’re not working out. So, combining both cardio and strength training will help you burn fat and build muscle at the same time, leading to a leaner, more toned body—including your arms.
The Role of Nutrition
No matter how much you work out, you won’t lose fat if your diet isn’t on point. Nutrition plays a huge role in fat loss. To lose fat, you need to be in a caloric deficit, which means eating fewer calories than you burn.
Focus on eating a balanced diet that includes:
- Protein to build and repair muscle
- Healthy fats to keep you full and satisfied
- Fiber-rich carbs for energy and digestion
Cutting out processed foods, sugary drinks, and excess calories is key. But don’t think you need to starve yourself to lose fat—eating the right foods in the right amounts will help you get results without feeling deprived.
And remember the old saying: “Abs are made in the kitchen.” The same applies to underarm fat—if you want less fat on your arms or a smaller stomach, you have to eat less and move more. That’s the simple truth. It’s about creating a balance between diet and exercise that works for you.
Patience and Consistency
Fat loss is a long-term game, not a quick fix. You won’t see the changes overnight, and that’s okay. The key is consistency. Stick to a routine that includes regular exercise, healthy eating, and proper rest. Over time, you’ll start to notice the changes—not just in your arms, but in your overall body composition. This is how to reduce underarm fat, not a bunch of gimmicky quick fix workouts.
Section 4: Busting Common Myths
Myth vs. Fact: Underarm Fat and Spot Reduction
One of the most dangerous myths in fitness is the belief that you can target fat in specific areas of your body, like your underarms, with certain exercises. As we’ve already established, spot reduction doesn’t work. You can’t choose where your body loses fat. But that doesn’t stop the fitness industry from pushing this lie, with “underarm fat workouts” being sold as quick solutions. It’s frustrating because it keeps people stuck in a cycle of doing the same ineffective exercises, hoping for results that will never come.
The Fact: Fat loss happens uniformly across the body, and you can’t choose where to lose fat. It’s about overall fat reduction through consistent, well-rounded habits that include a healthy diet, full-body workouts, and adequate rest. Spot reduction is a myth. A study published in the Journal of Strength and Conditioning Research in 2011 found that performing abdominal exercises alone did not lead to a significant reduction in abdominal fat. This study supports the idea that fat loss occurs in a generalized way, not from specific targeted areas (source).
The “Quick Fix” Myth
Another common myth is the idea of finding a quick fix for fat loss. People see trendy workouts on social media promising quick results, like “5-minute underarm fat blasters” or “lose your arm fat in 7 days.” This kind of content preys on people’s desire for a fast solution to a long-term problem. It’s tempting to believe that you can make big changes in a short amount of time, but the reality is that lasting fat loss requires time, patience, and dedication.
The Fact: There is no shortcut to sustainable fat loss. Quick fixes are just that—temporary and often unsustainable. The real solution is consistency over time, which includes focusing on a calorie deficit, regular exercise, and proper nutrition.
Why These Myths Are Harmful
These myths don’t just mislead people—they can actually be harmful. They waste time, cause frustration, and lead people to give up on their fitness goals when they don’t see results. Worse, they can contribute to unhealthy habits, like excessive calorie restriction or over-exercising, which can harm your body in the long run.
The Fact: Real fat loss and muscle tone come from creating a sustainable, healthy routine that includes both exercise and smart eating. There’s no need to chase after unrealistic promises. Focus on long-term health, and the results will come.
FAQ: Spot Reduction and Underarm Fat
1. Can I target underarm fat with specific exercises?
No, you can’t target fat in specific areas of your body, including your underarms. The body loses fat in a generalized way, not from one particular spot. Doing exercises like arm circles or tricep dips can help tone and strengthen the muscles in your arms, but they won’t directly burn fat from that area. To lose fat, focus on overall fat loss through a combination of diet, cardio, and strength training.
2. Why do people still believe in spot reduction?
The belief in spot reduction comes from fitness myths and misleading information spread by the fitness industry. Many exercises and products promise quick fixes for specific body parts, leading people to believe they can target fat in areas like their underarms. Unfortunately, these claims are not backed by science and are designed to sell products or workouts.
3. What’s the best way to lose underarm fat?
The best way to lose underarm fat (and fat from all over your body) is by creating a calorie deficit through a combination of healthy eating and regular exercise. Focus on full-body workouts that include both cardio and strength training, along with a balanced diet that helps you maintain a caloric deficit. As you lose overall body fat, you’ll see improvements in areas like your arms, belly, and legs.
4. Can I see results quickly?
Fat loss takes time, and there is no quick fix. The key to success is consistency—make sure to stick to a regular workout routine and focus on eating a balanced, sustainable diet. Results may take time to show, but with patience and effort, you’ll start to notice positive changes in your body.
5. Does cardio help with underarm fat?
Cardio is essential for burning calories and overall fat loss. While cardio won’t specifically target underarm fat, it plays a key role in reducing body fat overall, which will eventually help reduce fat in areas like your arms. Combining cardio with strength training is one of the most effective ways to lose fat and build muscle.
6. What should I be eating to lose underarm fat?
To lose underarm fat, focus on eating a balanced diet that puts you in a caloric deficit. This means eating fewer calories than you burn. Include plenty of protein to support muscle growth, healthy fats to keep you satisfied, and fiber-rich carbs for energy. Avoid processed foods and sugary drinks, and prioritize whole, nutrient-dense foods.
7. What causes underarm fat?
Underarm fat can be caused by several factors, including genetics, weight gain, hormonal changes, and aging. Some people are genetically predisposed to store more fat in certain areas of their body, including the underarms. Weight gain can also lead to fat accumulation in this area, especially if you are carrying excess fat in general. Hormonal imbalances, such as those experienced during menopause, can also contribute to increased fat storage in the underarm region.
8. Why are my underarms so fatty?
There are several reasons why you might have more fat in your underarms. First, genetics play a big role in where your body stores fat, and for some people, the underarm area is just a natural spot for fat accumulation. Hormonal changes, especially during pregnancy, menopause, or other hormonal shifts, can also contribute to increased fat storage in the underarms. Additionally, weight gain from overeating or a lack of exercise can cause fat to accumulate in various areas, including the arms.
Conclusion: Take Action for Real Results
Enough is enough. It’s 2025, and we know the science. We know the truth. Spot reduction doesn’t work. You can’t target fat loss in your underarms—or any specific area—no matter how many “underarm fat workouts” you do. Stop wasting time on these scam workout videos that promise quick fixes. They’re misleading and will only leave you frustrated.
The real key to fat loss is consistency. Focus on a balanced diet, full-body workouts, and a routine you can stick with in the long run. In know some of you may not like reading this but thats the honest truth. You want to see changes in your body? You’ve got to eat less and move more—just like the saying goes. Forget the myths and the quick fixes. It’s time to get serious and take a sustainable approach to fat loss.
We don’t want to see any more of these underarm fat workout routines. Enough of the lies and the shortcuts. Stick with what works: science, patience, and hard work. That’s how you’ll get real results. You can do this.
Call to Action
So, are you ready to get serious and make real progress? Stop falling for these gimmicks, and check out our articles on Zone 2 cardio for fat loss and calorie deficit breakfast ideas to help you get started the right way. No more false promises—let’s get to work and make it happen.
Action Creates Greatness.
