How to Lose Arm Fat


The most effective way for how to lose arm fat is not complicated. Here’s what it takes to get leaner, more toned arms.

We all have specific areas of our bodies that accumulate fat faster and in greater quantities than other areas, and one of the areas that many people, especially women, store body fat is in their arms. And even though the arms can be one of the first places that fat gets stored when people gain it, it can be one of the last places that fat comes off when people lose it. This is why it can be so frustrating trying to lose arm fat. But don’t get discouraged if you have stubborn arm fat to lose. You will lose it if you follow an effective fat burning program.

An effective fat burning program involves creating a calorie deficit using a combination of fat burning nutrition and exercise (both aerobic exercise and weight training). Body fat, including arm fat, is stored energy, and to get rid of it you have to burn more energy (calories) than you consume.

Fat burning nutrition does not involve going on a very low calorie diet. When trying to lose arm fat, far too many people make the mistake of drastically reducing their calories. If you go on a very low calorie diet, you’ll end up losing much more water and muscle than arm fat, and you’ll most likely end up gaining back any arm fat that you do lose once you go off of your very low calorie diet and go back to your old eating habits.

Fat burning nutrition involves cutting back on calories, not drastically reducing them. It involves following a healthy eating plan that creates a calorie deficit without starvation. Fat burning nutrition is also a personalized way of eating that’s based on you as an individual – your body type, your genetics, your metabolism – and what mix of protein, carbohydrate and fat works best for you. Fat burning nutrition is not a temporary way of eating like a diet is, it’s a permanent way of eating that you can continue to follow even after you lose arm fat.

With regard to exercise, both aerobic exercise and weight training are equally important when it comes to losing arm fat. Aerobic exercise burns calories. Weight training builds lean muscle mass.  The more lean muscle mass you have the higher your metabolism will be, and a higher metabolism will cause your body to burn more calories 24/7.

When you combine fat burning nutrition with aerobic exercise and weight training, each one complements and enhances the others, resulting in maximum fat loss in a healthy and safe way.

What about doing a lot of arm exercises, like bicep curls and tricep kickbacks? Isn’t this a good way to “burn off” fat from the arms? While arm exercises need to be a part of your exercise routine, it’s not because they will “burn off” fat from your arms. It’s impossible to “burn off” fat from a specific area of your body by selectively exercising that area. When you lose fat, you’re unable to choose the area in which the fat loss will occur. Your body determines which fat stores it will use, and it uses fat stores over your entire body, not just one area. Exercising a specific area of your body will build and strengthen the underlying muscle, but it will have no direct effect on fat loss in that area.

The reason why you need to do arm exercises is to build lean muscle mass in your arms. As I’ve already discussed, the more lean muscle mass you have the higher your metabolism will be, which will cause your body to burn more calories on a continuous basis. Follow a good weight training program that works all of your major muscle groups, including your arms, and you’ll build lean muscle mass and rev up your metabolism.

And for any of you ladies reading this, don’t be worried that if you start lifting weights you’re going to build big, bulky muscles. Women don’t have enough of the hormone testosterone (a key hormone for building muscle) to develop big, bulky muscles. Weight lifting will give you a strong, firm, toned body, including strong, firm, toned arms.

In conclusion, when it comes to how to lose arm fat, the formula is actually pretty simple. If you consistently follow a fat burning program that combines fat burning nutrition, aerobic exercise and weight training, you’ll not only lose arm fat, you’ll also improve your overall health and fitness.

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