Are you desperate to figure out how to get rid of arm fat really fast? Do you have a wedding coming up tomorrow, but needed results yesterday?
If so, keep in mind that there are many women just like you. Women who have tried everything under the sun to get rid of that jiggly arm flab only to notice that it just doesn’t go away.
And let’s face it, having too much arm fat can make you extremely self conscious in front of others and in front of your significant other…
The good news is that you can get rid of it permanently. And that’s exactly what you will learn here: how to get rid of arm fat quickly and permanently.
The Root Of The Problem
So what causes that flabby arm appearance? It’s usually a combination of two factors: extra arm flab and a lack of toned muscle. Depending on your body type you will have varying degrees of each.
No matter what the main cause, however, you need to attack both issues simultaneously for the best results. To do this, you will need a solid exercise routine and a effective fat burning diet.
You need both.
Don’t make the mistake of only dieting or only exercising. Do this and you will not get the right results.
The Exercise Part Of The Equation: The Key To Get Rid Of Arm Fat
If you’re serious about mastering how to get rid of arm fat, I recommend starting off with exercise. It will give you an instant injection of adrenalin and forward momentum. This is critical because most women simply do not take action fast enough and the goal of getting rid of arm fat simply fades away.
There are two basic types of exercise to consider here: weight lifting and cardiovascular training (cardio).
Of the two, weight lifting will be the most time efficient because it burns calories both inside and outside of your workouts. A one hour session can bump up your caloric burn for a couple days.
Cardio, on the other hand, doesn’t have this effect, but it’s still a great tool for enhancing recovery and increasing caloric burn.
Now if you only have enough time for three workouts per week, stick with weight lifting. If you have more time, do a combination of weight lifting and cardio.
Just remember one simple rule: never do an intense cardio session right before a weight lifting workout.
Wait A Second, I Just Want To Learn How To Get Rid Of Arm Fat – I Do Not Want Bulky Muscles!
It takes a very long time to build up a significant amount of muscle mass. Plus, the female body does not have the skeletal structure or hormonal profile to build up muscle mass at the rate of a male.
Paradoxically, lean muscle tissues burns a lot of calories and occupies less space than fat. So many women with more lean muscle mass than average are actually smaller than those with less lean muscle!
Bottom line: the fear of bulky, man-like muscles should be the least of your worries.
Weight Lifting For Women
You will be best served doing workouts that combine total body exercises with specialized arm toning exercises. This will help you burn overall body fat and arm flab while simultaneously toning the muscles in your arms.
If you only do total body exercises, you could lose a lot of weight only to notice that you still have flabby and saggy arms!
And if you only do arm exercises you could end up with arms that are bigger than before. This happens because your newly toned muscle will push out against the existing arm fat.
In this guide we will focus on arm exercises.
Now the key here is to avoid doing generic arm exercises. After all, there are 2 major muscles in your biceps, 3 major muscles in your triceps and 3 major muscles in your shoulders. And if you want the best look possible you need to evenly tone all of them – you can’t get great results by doing tricep kickbacks all day!
Here is a great exercise for the biggest muscle in your triceps to help get you started:
Cardio For Women To Get Rid Of Arm Fat A Little Faster
So you have a lot of free time – what’s the best way to implement cardio? Surprisingly, there is no simple answer here. Yes, high intensity cardio burns more calories, but it also causes more damage and requires more recovery time.
And it’s not a good idea to do anything that will interfere with your weight lifting.
So the best answer is to do a mix of low, medium and high intensity cardio depending on how well your body is recovering from your weight lifting workouts. I hate to sound cliché, but you are going to have to listen to your body here.
Just make sure that no matter how fit you become, don’t do more than 5 cardio sessions per week.
And remember that low intensity cardio is effective. It helps increase blood flow which will accelerate recovery (without “high intensity” stress) and it does burn calories.
So if you are really sore, but have spare time do some low intensity cardio – it’s not a waste.
The Nitty Gritty
It is possible to tweak your nutrition right before your workouts and right after your workouts if you want better results. And if you are really serious about learning how to get rid of arm fat, I recommend doing this.
First, have some calories shortly before you exercise. You want to have a small snack that has about 200 calories of slow digesting carbohydrates.
This will prevent your blood sugar from dropping in the middle of your workout.
Some good choices would be an apple or some whole grain bread. And if you want to supercharge your workout even more have about 50mg of caffeine 30 minutes before.
Second, have some liquid calories immediately after your workout. This will jumpstart the recovery process and bring down your levels of stress hormones.
But don’t make the mistake of buying an overpriced supplement here – all you need is basic dextrose and whey protein. Now Foods makes some excellent products that are priced really well.
And if you want to stay away from supplements you can simply blend some oats with milk and add in other ingredients to tweak the taste (i.e., honey, raw cocoa powder, stevia).
Arm Fat Dieting
Ignore all the hype, you only have to focus on two things:
1. keeping your blood sugar stable
2. eating less calories than you burn
Accomplish both of these and the flab will fly off of your arms. Now I don’t recommend counting calories, but I don’t recommend “winging” it either.
There is middle ground. Simply control portion sizes and eat balanced meals. I recommend assembling your meals from the following groups: protein, carbohydrates, fat and vegetables.
Eliminate any one of these from your diet and there will be negative consequences. Here is what to look for in each group:
1. Protein: low levels of saturated fat.
2. Carbohydrates: low levels of sugar and high levels of fiber.
3. Vegetables: darker colors.
4. Fat: a combination of omega-3, omega-6, polyunsaturated and monounsaturated sources.
If your arm fat loss begins to stall, simply reduce portion sizes by 25%. Wait a couple weeks and downward or upward adjust.
How To Get Rid Of Arm Fat Even Faster
If you are working with a super strict deadline there are two things you can do:
1. Eat smaller, but more frequent meals every 3 hours
2. Rotate your carbohydrate intake
To rotate your carb intake, simply eat as few carbs as possible on the days you aren’t lifting weights and maintain your carb intake on the days you are.
This will bring your blood sugar even lower and will reduce your caloric intake while not putting you into ketosis – a nasty and painful side effect of low carb diets.
Now if you need an energy boost on your low carb days have some loose leaf green tea and/or yerba mate. No need for expensive diet pills here!
Parting Words On How To Get Rid Of Arm Fat FAST
Take action.
That is the best advice I can give you. Don’t wait for everything to be perfect before you start working towards your goal. Just get moving.
Don’t put things off.
You will learn the fastest by simply doing and adjusting along the way. So if you are serious about mastering how to get rid of arm fat, go do your first workout right now!
Additional Resources On How To Get Rid Of Arm Fat:
- How To Get Rid Of Arm Fat With Arm Exercises For Women
- How To Get Rid Of Arm Fat With Effective Arm Workouts For Women
- Brachioplasty Surgery And Why It’s Not A Good Option To Get Rid Of Arm Fat
- Why You Should Not Get Rid Of Arm Fat With An Arm Lift
- A Comprehensive Guide On How To Get Rid Of Arm Fat For Women
CLICK HERE to discover how to get sexy and sculpted arms!
