What is the best way to reduce the size of your arms?
This is a difficult question to answer if you are listening to everybody. There is simply too much bad information out there that falls into the hands of unsuspecting women.
So here are some more myths that you should be aware of:
1. Low grade physical activity is a waste of time. When you transition from the seated position to the walking position, the amount of additional calories you burn increases dramatically. Depending on your level of activity, you can burn an extra 800 calories per day—this is a lot of calories.
But most importantly, low grade physical activity does NOT stress your system. It’s a great way to burn more calories without breaking down your body. In fact, simply moving around more will accelerate recovery from intense exercise because of increased blood flow.
2. Weight training has little benefit for your heart. You do NOT need to spend hours on a treadmill to increase heart health. In reality, weight training has tremendous impact on cardiovascular health because it reduces visceral fat—the fat around your internal organs.
You see, not only does visceral fat decrease HDL (good cholesterol), but it also secretes harmful substances that go right into general circulation since it’s so close to your internal organs.
3. Assuming that carbohydrate elimination leads to the fastest fat loss. While carbohydrate elimination leads to the fastest weight loss because of dehydration, you do not need to completely eliminate carbohydrates to lose fat quickly.
You see, to lose arm fat at the fastest rate possible you have to get insulin as low as possible. And while carbohydrate elimination accomplishes this, it’s not necessary. You can still attain ultra low levels of insulin by eating slow digesting carbs with lots of vegetables.
4. Assuming that exercising more means you can eat more. Now this really depends on what your goals are. However, for most women wishing to reduce the size of their arms, exercise is not a free ticket for all-you-can-eat binges.
Unfortunately, there is a psychological phenomenon called “compensatory feeding” in which women end up eating more calories than before while using exercise as an excuse.
Bottom line: be very careful if you begin to “reward” yourself with exorbitant amounts of food after you exercise.
5. Fat loss gets harder and harder because of adaptation. While there is some truth to this, it ignores a whole host of changes that happen in the female body which accelerate fat loss as time goes by:
a. Mitochondria within your cells burn a higher percentage of fat as you become fitter.
b. Your adrenal medulla—responsible for secreting arm-fat-burning hormones—gets larger over time.
c. As you lose fat your insulin sensitivity increases which makes it easier to lose additional fat.
Even better, the psychological aspect of exercising and dieting will become increasingly effortless as they become internalized as part of your daily routine. According to research studies, it takes about 30 days for this effect to kick in.
There’s lots of talk about paralysis by over analysis, but getting bad results from bad advice is just as damaging, if not more. So make sure you don’t fall victim to any of the aforementioned myths when constructing your program to tone your arms!