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How To Reduce Armpit Fat For Women And Men

The truth about armpit fat

On today’s episode of Live Lean TV, Jessica and I share the truth about how to reduce armpit fat for women and men.

This is our #WayBackWednesday series where we highlight the best questions from previous episodes of our #AskLiveLeanTV Q&A show.

This question is from #AskLiveLeanTV Ep. 001.

How To Reduce Armpit Fat For Women And Men

ryanslater21 on Snapchat asks the following question: how do you get rid of armpit fat? I don’t have a lot of fat on me, but no matter what I do, it doesn’t go away.

As fitness trainers, we always get asked about how to reduce armpit fat, bat wings, and muffin tops.

We call these the trouble zones for fat loss

The armpits are a classic example of what we call a trouble zone.

Based on these trouble zones, these are the areas that the body holds on to the longest.

When people ask us about how to reduce armpit fat, they’re referring to the front and back of the armpit, not inside the armpit.

There are certain areas on the body that appear to have stubborn excessive fat, that just won’t go away.

These areas are especially found where there are skin folds.

Spot reduction vs spot shaping

Unfortunately there is no such thing as spot reduction.

Spot Reduction. Myth or Truth?

Spot reduction is the concept of having the ability to target a specific area on your body for fat loss.

The opposite of spot reduction is spot shaping.

Spot shaping is possible, and occurs when you can target a specific muscle group, like your biceps, to grow.

Unlike spot shaping, you can’t isolate a specific fatty area on your body, like your armpit fat.

Jessica’s 10 minute follow along armpit fat workout

How To Reduce Armpit Fat For Women And Men

Jessica created this 10 minute follow along armpit fat workout, with a goal of spot shaping.

In other words, targeting the lean muscles around the armpit area.

By calling this an armpit fat workout, we’re not saying spot reduction is possible.

However, our clients, who follow targeted resistance training workouts, get better results than those who do not take any action in improving their trouble zones.

This armpit fat workout can be a great way to help you start being more active in shaping your body.

If you want a longer workout, simply repeat this armpit fat workout two or three more times.

What if I’m already pretty lean?

Even if you’re already pretty lean, the best way to reduce stored fat in these trouble zones is more body fat reduction.

Depending on the person, body fat can be distributed and stored in different areas of the body.

For example, one person may store more body fat in the form of cellulite on their thighs.

Another person, with the exact same body fat percentage, may store more fat on their arms.

Calculating Your Ideal Body Weight

Regardless of where the body fat is stored, it’s ultimately going to take longer to burn off that area of fat.

However, it’s not a case of never being able to lose body fat in that specific area. It’s just a case of time, and being at a low enough body fat percentage.

If you still have pockets of body fat, including armpit fat, it just means your overall body fat is higher than it needs to be.

7 Reasons You Can't Lose Weight

In other words, you still have more body fat to lose.

Bottom line on how to reduce armpit fat

Ultimately it comes down to this, you need to lose more body fat.

For the best results on losing body fat and reducing trouble zones, such as your armpit fat, we recommend you follow a comprehensive full body training program, designed for fat loss.

All our programs also come with complete nutrition information for you to get lean and strong, all over your body.


Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.

Take the Free Live Lean Body Quiz


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Questions For You:

  • Which specific trouble zones do you struggle with most?

Be sure to share your answers in the comment section below.

Check out our free workout videos here.

Check out my free recipe cooking videos here.

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