How to Lose Arm Fat in 7 Days With 7 Rules

lose arm fat in 7 days

Arm fat experts claim that you can’t “spot reduce.” They say the only way to get rid of flabby arms is through weight loss. Yet I have seen women lose massive amounts of weight with an increase in arm flab. And I have seen women not lose any weight with a decrease in arm flab.

The key to rapid arm flab reduction is to manipulate five factors: exercise, supplementation, nutrition, advanced techniques and daily habits. This article will mainly focus on exercise, nutrition and advanced techniques—the biggest pieces of the puzzle.

I’ve helped countless women lose inches of arm fat in weeks. Here are the 7 basic rules they followed:

1. Assemble meals from 4 groups. Every meal should have a food item from each of the following 4 groups: protein, carbohydrates, fat and vegetables. Make sure your fat and protein sources are low in saturated fat since it will divert carbohydrates towards arm fat cells. And only eat the slowest digesting carbohydrates (i.e., legumes) for fastest results. Fruit is a big no no!

2. Have a liquid meal immediately after the last exercise of your arm workout. When you are working out, little channels called glut-4 transporters temporarily migrate towards the surface of your muscle cells. They are responsible for letting nutrients into your arm’s compact muscles. This provides a rare chance to flood your arms with a controlled amount of nutrients that will accelerate the arm toning process. You have to have a liquid meal (solids take too long to digest) because the transporters disappear after 20 minutes.

3. Practice “glycogen depletion” and repletion. Once you get the hang of eating as described in rule #1, you have to start manipulating your carbohydrate intake. The key is to keep it simple: on days you don’t workout reduce carbohydrate intake, on days you do workout increase it. Doing this is like applying a blow torch to your arm fat. Just make sure you don’t go into ketosis a la Atkins—research has shown that total carbohydrate elimination is NOT necessary for maximum toning. Not to mention, the acidic breath you get from ketosis stinks!

4. Target all 5 major muscles in your arms. At best, 99.9% of women only target 2 muscles in their arms when working out. Your arms have 5 major muscles. If you want the quickest results, you have to target all

5. Stimulate all 3 “muscle fiber types” in your arm. Generally speaking, your arms have 3 types of “muscle fibers” that respond to different amounts of weight. The easiest way to stimulate all 3 types is to use heavy, medium and light weights in your workouts. Miss this one, and your results will plateau very quickly. Tip: have some caffeine right before working out if you don’t want to feel the “burn”.

6. Never do the same arm workout for more than 2 weeks. The female body is a highly adaptable organism. If you do the same workout over and over again, your results will come to a screeching halt. Always have a new workout ready to go every 2 weeks. If you are a beginner, you have a little more wiggle room here. If you are advanced, you have to change your workout even more frequently! Note: doing a different workout every time you walk into the gym will give you the fastest results.

7. Incorporate superset workouts. Once you are comfortable working out your arms with a high level of intensity, you should begin to do superset workouts. This advanced technique involves doing one exercise immediately after another exercise without any rest in between. Supersets will keep your arm-toning in the highest gear possible.

Well, there you have it, 7 rules to get rid of your arm fat in no time. Follow these rules and you’ll see a noticeable difference in your arms within 7 days. Time to pull out all those sexy sleeveless tops collecting dust in the back of your closet!

A system on how to reduce arm fat

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{ 8 comments… read them below or add one }


i want to reduice my arm ,bell an hip fat


Sleeveless in 7!

Hi Succour,

Sign up for our free course via the box in the upper right hand corner of this screen! This will be the fastest solution here.

Warm Regards,
Katherine Crawford


Mother of Bride in 1 month

Hi, my daughter & I picked out a beautiful MOB gown, it has small straps off the shoulders..mostly sleeveless, with it on I’ve found at the age of 54 my arms have losts tone and I have bat wings..not real bad, the gown sorta falls on the body somewhat revealing any tummy! OK, I have a month and I’ve been working out w/Julian Michaels 30 day shred for 1 week missing only 2 days but have seen NO improvement yet. I’m 5’3″ and 125# Should I keep up what I’m doing or change it, remember I have 1 month to rid the bat wings and a little tummy. Thank you from a desperate MOB (mother of bride) in ONE MONTH!


Sleeveless in 7!

Hi Mother of Bride,

I’m not familiar with 30 day shred. However, 1 week is not enough time to see substantial results unless you are dieting very very aggressively. I would recommend the following:

1. cut all liquid calories.

2. make slow carbs your only source of carbohydrates: beans, legumes, lentils, etc.

3. taper down carbohydrate intake on days you aren’t exercising.

4. include protein in every meal.

5. start doing our free arm workout 2-3 times per week.

6. keep the faith!

Hope this helps!

Warm regards,
Katherine Crawford



HEY .!

Is it okay if fourteen year olds follow this?


Sleeveless in 7!

Hi Smera,

Absolutely! Just get going!

Warm regards,
Katherine Crawford



I have tried this & have been following these guidelines for about 3 months & my body has dramatically reformed. I recommend this to everyone, I love my body now!


Sleeveless in 7!



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