Upper Body Workouts How to Lose Tricep Fat and Gain Definition By Paige Waehner, CPT Paige Waehner, CPT Facebook LinkedIn Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer"; and co-author of "The Buzz on Exercise & Fitness." Learn about our editorial process Updated on September 22, 2021 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Tara Laferrara, CPT Reviewed by Tara Laferrara, CPT Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. She also created her own online training program, the TL Method. Learn about our Review Board Print Caiaimage / Sam Edwards / Getty Images The triceps (located on the backs of the arms) are often a place that people tend to store excess fat. It can also be notoriously challenging to get rid of, and unfortunately, spot training simply doesn't work. In other words, you can't do tricep exercises and hope that will reduce the extra fat there. The body actually uses energy from the entire body during exercise, not just from the muscles you're working. What You Need to Know About Burning Fat Do Triceps Exercises Work? Your body may be in charge of when, where, and how you lose fat, but that doesn't mean you can't do something to help get things moving along. Your first step is to focus on losing overall body fat with exercise and a healthy diet. There's no guarantee you'll lose fat from your triceps right away, but allowing your body to respond to your program will tell you what your body is capable of achieving. Part of this process is strength training for the triceps (and the rest of your body as well). While triceps exercises won't reduce fat in that specific area, they do help you build more muscle. More muscle overall means firmer, stronger triceps and a higher metabolism, which will help contribute to fat loss. How to Lose Triceps Fat Since you can't spot reduce fat loss in one area of the body, the best way to burn fat in the triceps region is by focusing on fat loss all over. Strength training can help when combined with other healthy strategies. Get Regular Cardio Exercise You should be doing regular cardiovascular exercise in your target heart rate zone. For fat loss, the general guidelines suggest cardio most days of the week for 30 to 60 minutes (or working up to that if you're a beginner). If you really want more bang for your buck, incorporate one or two interval training workouts into your routine. These workouts get you out of your comfort zone (just for short periods of time), which helps you burn more calories during and after your workout. How Cardio Helps You Lose Weight Focus on Strength Training Yes, you want to work your triceps, of course, but you also want to lift weights for your entire body at least one to three non-consecutive days a week. There are endless ways to lift weights, but it's best to start with a simple beginner's program if you're just getting started. Strength Training: A Beginner's Guide to Getting Stronger Adopt Healthier Eating Habits Exercise can help you burn calories, but your diet is where you can really make a difference. A few simple tips to consider: Keep a food diary in which you write down what you eat or drink. Successful weight loss happens when you regularly monitor your food intake to stay on track. Use a food tracking website or fitness app to track and calculate your calories. Check out FitWatch or Lose It! for inspiration. Monitor your portion sizes. Consuming more calories than you're burning usually results in weight gain. For weight loss, you need to create a calorie deficit. Make small changes every day instead of trying to change everything all at once. Rather than depriving yourself, focus on adding healthier foods to your diet. Fruits and vegetables and other foods with lots of fiber, water, and nutrients help fill you up, leaving less room for foods that offer lots of calories but little nutrition. The Reasons That Nutrient Density Is the Key to Healthy Eating A Word From Verywell If you're just starting a diet and exercise program, be sure to give your body time to respond to what you're doing. Even if you're not losing weight exactly where you want (like your triceps), that doesn't mean you won't get there eventually. Be patient with your progress—and consider asking your doctor or a registered dietitian for personalized advice. 6 Tips to Create Healthy Eating Habits That Help You Feel Your Best By Paige Waehner, CPT Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer," and co-author of "The Buzz on Exercise & Fitness." See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit