Losing arm fat maybe one of the biggest concern for many women who have fat under her arms or around her triceps. This is perfectly normal though, anyone will want to have slender arms to match their sleeveless dress.
On your research for the answer, you may have stumbled upon many potential solutions. I have looked over those strategies and recommendations on this subject and I can understand why the majority of will not work; for those who have put some efforts to test them, I am sure you’ll agree with me. Here’s what the majority of told you:
1. Focus your exercises on your arm; for example: triceps extension, diamond pushups, etc. This is simply won’t work because the #1 rule in any fat burning effort is that you must doing full body exercises. Why? Because you can’t remove fat from certain spot on your body by train that body part only, no matter how hard you train it.
Training particular spot isn’t the answer for the question ‘how to lose arm fat’; additionally, it won’t do the job if your problem is tummy fat, love handles, or another fat in specific spot on your body. Rather, you need to do a full body exercises, thus remove your overall body fat; for women, at 16-18% body fat you’ll obtain that slim arm and sexy flat stomach.
2. A couple of traditional cardio exercises per week by utilizing machines such as treadmill; the rule here is keeping your heart rate within the standard target zone. What you’ll do here is steady pace cardio, most likely on a fitness machine such as elliptical machine or treadmill or any other equipment that allows you to exercising while watching TV, maybe 3 or 4 times per week. This is dead wrong; it will only lead to long boring hour of endless exercises sessions without significant result and make you even more stressed.
I’m sure you must have tried this; it is one of the mainstream’s beliefs anyway. Additionally, this is why most of them fail. Our body is not built for steady pace exercise; when you do steady pace exercise again and again, your body will adapt with it by slow down its metabolic rate. When that time comes, your regular exercises will have less and less result; it may even produce no result at all!
The answer to the question “how to lose arm fat” and any other fat burning effort in general is high intensity interval training. It is an exercise method where instead of doing steady pace cardio, you’ll keep switching your exercises intensity; by doing this you won’t give your body time to adjust itself to your activities, thus raising your metabolic rate and accelerate the fat burning process. For example: sprint for 1 minute, jog for 1-2 minutes, sprint again for 1 minute, and so on. You can also apply this on swimming, biking, and any other cardio exercises.
3. Strength training; this is the right thing to do, but you don’t have to focus on train your arm, tummy, or any other specific spot; the goal is to burn your body fat. This can be done with dumbbell or barbells, but making use of your bodyweight is okay too. Some great bodyweight exercises: bodyweight squat, decline pushups, and bodyweight inverted rows.
Remember that women will not get bulky from performing strength training; they just do not possess sufficient testosterone for that.
4. The last answer for the question “how to lose arm fat” is healthy eating; this is also the right thing to do. The golden rule should be staying away from fast food at any cost and choose unprocessed foods instead. Also remember to avoid liquid calories such as soda and alcohol; instead, increase fruit and vegetables consumption.
So, how to lose arm fat? High intensity interval training, strength training, and proper nutrition are the key ingredient; not only to shed fat in particular spot, but to attain ideal body fat and shed all those excess fat from your body.
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