How to lose those fatty hands?

Posted by on September 28, 2021 . .

Ah, the fat hand. We all know what they are and let's be honest, we all know that we should not attach much importance to such things (after all, all body types are beautiful). But there is still a momentary hesitation that we all face when it comes to tight clothing. If there is one word to describe the fat on your hands, it must be stubbornness and no matter how much you control your diet or deny yourself dessert, the fat on your hands will still remain. Annoying, isn't it? But before you find effective exercises for your hands, it is important to know what leads to the accumulation of this fat on your hands.

What leads to fat on the hands?

If you think that you are the only one who is facing this problem, know that you are not alone. Fat on the hands is just one of those things that are caused by the onset of aging. As you get older, your metabolism decreases and if you don't lead a physically active lifestyle, excess fat can accumulate on your hands.

Although there is no definite conclusion yet, some studies have shown that low testosterone levels can cause the accumulation of excess fat in the shoulder area and as you get older, the level of testosterone in the body decreases, which makes it difficult to lose those fat from these problematic areas, especially the flabby hands.

Tip: Whist it is a known fact that from the age of 30, the testosterone levels of a man decrease by 1% each year, there are solutions to stop this process from becoming problematic, such as with the use of testosterone gels, tablets and other methods to heighten these levels. In turn, a user will not have to face the negative effects from these lower levels. You may check products like Clen and other best selling steroids products here.

Also, the WHO informs about the dangers of excess weight, which also applies to the hands.

Attention, the million-dollar question. How to lose weight on your hands? What exercises should I do to reduce fat on my hands? Let's start with what you can eat to reduce flabby hands.

What diet should you follow to give tonus to your hands? 


Keep count of the calories

The first thing to keep in mind when trying to reduce flabby hands is that you need to start monitoring the number of calories that are consumed. Studies say that you need to burn about 3,500 calories to burn half a kilogram of fat. Although the number seems intimidating, there is an easy way to achieve this goal. Try to cut about 500 calories from your daily diet and within a week you will be able to burn 3,500 calories with the correct exercises and lifestyle. Write down everything you eat and the calorie content of the food in a notebook to make it easier to track your consumption.

Tip: Another way to burn calories faster for those overweight users is to speed up the body’s metabolism with the use of T3. This highly effective weight loss supplement will allow the body to enhance its own metabolism and in turn, burn more calories!

Sugar-free diet

It's obvious, right? Everyone knows that foods with a high sugar content (carbonates, cakes and pastries) are harmful to the health. Sugar itself is not bad at all, but in order for the hands to lose weight, you need to reduce the amount of food with excessive sugar content. To reduce the amount of fat in your hands, make changes in your daily diet. For example, reduce the amount of sugar that you add to a cup of coffee or tea, instead of buying canned or bottled juices, make freshly squeezed fruit juice, instead of breakfast cereals with sugar, try oatmeal porridge and add some fresh fruit to add sweetness.

Never skip breakfast

This is the worst thing you can do to yourself if you want to get rid of flabby hands! Skipping breakfast can lead to excessive food consumption during the day. Instead, eat a proper, healthy breakfast to start your day on the right note and also to start the metabolism working form early within the day.

Include protein in the diet

If you are trying to get rid of flabby hands, you need to include more protein in your diet. Protein-rich food is needed for a fast metabolism, as well as for gaining muscle mass. Another reason to include more protein in your diet is that protein will help you feel full up for a longer time, which will allow you not to succumb to hunger attacks between meals. Remember that your goal is simply to increase your protein intake and not to limit your entire diet to protein alone. Include more lean meat, beans, nuts, seeds, seafood and vegetables to get rid of flabby hands.

The best exercises to get rid of fat on your hands

Proper nutrition is only half of the whole process. You should also pay attention to physical exercises. Here are some simple exercises to achieve the desired results that you can perform at home.

Before starting the exercises, be sure to warm up the whole body with a warm-up.

Lifting weights

  1. All you need for this exercise is a standard pair of weights. If you don't have dumbbells, you can use a full water bottle as a substitute.
  2. Stand with your feet shoulder-width apart.
  3. Hold the weight with both hands and lift it over your head. Pay special attention to the technique. The exercise should be done with straight arms.
  4. Slowly lower the weight behind your head.
  5. After lingering for a couple of seconds, lift the weight above your head again.

When performing this exercise, keep your hands as close to your ears as possible.

Do 3 working sets of 20 repetitions. Rest for a minute between each set.

Working on the triceps

  1. Find a suitable chair or bench for this exercise. The height of the chair or bench is of great importance. The height must be at least half a meter above the ground.
  2. Sit on the edge of the chair or bench and put your hands behind your back or on the edge of the seat. Make sure that the distance between your hands is shoulder width apart.
  3. Straighten your back, sit on the very edge of the seat, stretching your legs out in front of you.
  4. Bend your elbows at a 90-degree angle and slowly lower your lower part of the body from the seat to the ground.
  5. Stay in this position for a few seconds and do not forget to regulate your breathing. Take a few deep breaths. This will help you to maintain the position without tension.
  6. Straighten your arms again and lift your body again (until you sit on a chair).
  7. Do 3 sets of 20 repetitions every day to achieve effective results in reducing fat from your hands.

Lift on bicep

  1. For this exercise, you will need a pair of dumbbells.
  2. Stand firmly on the ground with your feet shoulder-width apart. Hold dumbbells in each hand.
  3. When gripping dumbbells, make sure that your palms are facing you and your fingers are wrapped around the dumbbells.
  4. Lift both dumbbells, bending your elbows and raising your arms to your shoulders.
  5. Keep your elbows closer to your sides to maintain the correct trajectory.
  6. After lingering for a few seconds, lower the dumbbells to the starting position.
  7. If you feel well, make a program of 2 to 4 sets with 15-20 repetitions for each hand.


  1. This exercise is perfect for anyone who wants to get rid of flabby hands.
  2. Spread a yoga mat on the floor and lie on your stomach.
  3. Place your hands on the floor with your palms resting on the floor.
  4. Firmly resting your hands on the ground, lift your body up. Slowly lower your body again until your chest almost touches the ground.
  5. As this exercise requires a huge amount of strength in the upper body, start first with push-ups from the knees and then move on to classic push-ups.
  6. Place your knees on the floor and slowly lift your upper body. Pause for a second, and then lower it again until your chest is close to the ground (parallel to it).
  7. During this exercise, inhale along the downward trajectory and exhale when you lift the body up.
  8. Do 10 working sets of three push-ups every day for the best results.

Side plank with dumbbell lifts

  1. It is well known that the plank is a great way to work out the core muscles. The side plank does the same thing, but if you add a pair of dumbbells, you can get a double effect. You will not only work out the core muscles, but you will also be able to effectively say goodbye to fat on your hands.
  2. For this exercise, you will need a yoga mat and a dumbbell of any weight that suits you based on your strength.
  3. Place the emphasis on the elbow, in the position of the side plank. To hold the position properly, pay attention to your shape, as otherwise you may be injured. For this exercise, the elbow should be below the shoulder and the feet should be one on top of the other. Take the dumbbell in your other hand.
  4. Slowly lift your hips off the mat so that a straight line forms from your shoulders to your ankles.
  5. Extend the arm in which you hold the dumbbell over your shoulder.
  6. Then lower your hand again and put it in front of you.
  7. Pay attention to your breathing. Inhale as you raise your arm over your shoulder, and exhale as you lower the dumbbell.
  8. Repeat these movements at least ten times and then change side.


  1. This exercise is easy to perform without weights. You will only need a yoga mat and space for hand movements.
  2. Spread out the mat and stand astride.
  3. Extend your arms to the sides and keep them straight. This is your starting position.
  4. Now bring your hands to the front of your body and cross them so that they intersect. (Think of your hands as the blades of scissors when you cut with them).
  5. Return to the starting position.
  6. Repeat this movement and continue for about 20 minutes.
  7. Do this exercise every day for the best results.

For those men who want to gain muscle mass after losing weight, we advise you to read our article why it is important to remove fat before gaining muscle

Frequently asked questions about fat on the hands

How to lose fat on your hands without increasing muscle?

Although using weights is one of the most effective ways to reduce fat on the hands, many people are worried about building large muscles. Muscle building does not happen overnight and requires several intense workouts in the gym. However, if you are still concerned, you can lose flabby hands by choosing exercises that do not include extra weight. Exercises such as push-ups can help in this case, as you will use your own body weight to get your hands in good shape. Triceps will also help you get rid of flabby hands, without much increase in their size. Yoga is another great alternative. Remember, the loss of this fat is not due to other muscles growing of lifting big weights, it is due to using the grip strength of your hands and also the movements that are done to promote more blood flow into these specified areas for the targeted fat loss.

How long does it take to dry your hands?

There is no definite answer to this question, as it depends on the person, the intensity of their training, the amount of fat already there and on the speed of the metabolism. If you follow the right diet and exercise well, you can see the difference in just a few months.

How can I lose fat without strength training?

Include more cardio in your routine to burn more calories. Walking or jogging can help with this. Yoga or jumping rope can also help you lose fat. Playing sports is another great way to get your hands in good shape. Besides being fun, tennis or squash are great games, as they also focus mainly on your hands. Push-ups, hand rotation and triceps work are good examples of exercises without using weights.

How many calories do I need to lose fat from my hands?

Studies say that you need to burn about 3,500 calories to burn half a kilogram of fat. Cut about 500 calories from your daily diet, and in a week you will be able to burn 3,500 calories as stated above.

Tip: For users who want to lose fat not only on the hands but in other problematic areas also, Clenbuterol is widely used for this purpose. This substance is a non-steroidal “fat burner” that allows the resting heart rate to increase and also for the body’s temperature to be slightly increased, in turn, this provides extra fat burning properties for the entire body and also help to increase the endurance levels by opening up the lungs which provides more capacity.

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Last update: October 05, 2021