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
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!
So you have been eating right, exercising hard and doing everything under the Sun to get rid of your arm fat.
But there’s just one problem – no matter how hard you try you simply cannot get rid of that last ounce of arm fat.
So in the second part of this awesome tutorial I am going to show you exactly what you need to do if you want to get rid of every single last ounce of arm fat you have.
Just keep in mind that I do not recommend implementing the strategy I am about to outline if you have not already taken action on the advice above.
However, if you need to lose your arm fat very quickly because of an upcoming event then I do recommend you implement this advice.
Extreme Carbohydrate Rotation
Now the only way to maximize the amount of arm fat you can lose as quickly as possible is by using an extreme form of carbohydrate rotation.
To do this, you will have to make sure that you only eat carbohydrates on the days that you are going to exercise with intense resistance training.
You will only be allowed to have carbohydrates during breakfast and immediately after your resistance training session. So if you’re going to be doing three resistance training sessions per week this means that you will only have six meals with carbohydrates on a weekly basis.
The reason why you want to do this is so that you can drive up your levels of fat burning glucagon while driving down your levels of fat storing insulin. And by only having carbohydrates for breakfast and immediately after resistance training you will minimize the amount of lean muscle tissue you lose.
Because remember that even if you were to lose all your body fat and arm fat at a fast rate, if you also lost a lot of lean muscle tissue you would end up gaining back a lot of your fat.
And nothing is more devastating than suffering from extreme weight gain rebound.
Now most women will not be able to tolerate a significant decrease in their intake of carbohydrates. So if you run into trouble here I would recommend that you focus on having a significant amount of caffeine.
Now it is critical that you only focus on pure sources of caffeine so that you do not end up ruining your ability to fall sleep at night. If you simply take formulations that have a lot of additional preservatives and additives you’re going to drastically increase your levels of adrenaline which can remain in your system for a long amount of time.
So the key here is to only have pure caffeine earlier in the day so you can decrease your levels of hunger while not interfering with your ability to get high quality sleep.
Going to the Dark Side: Ketosis
Okay, I really do not recommend entering ketosis unless you are working with a very tight deadline that will have some type of significant impact on you.
Because it is simply not worth it to implement a ketogenic diet unless there is a lot at stake.
You see, although ketogenic diets are the most effective diets for maximizing fat loss they come with many negative consequences.
And the worst consequence here is that your levels of energy will almost completely vanish. Even worse, you will end up burning through a significant amount of lean muscle tissue.
However, if you really need to lose all your arm fat as rapidly as possible ketogenesis is going to be your golden ticket.
So what exactly is ketogenesis? Well, whenever you stop eating carbohydrates your body automatically starts to burn your fat as fuel. It uses ketones as your primary fuel source.
But the problem with ketones is that they are an extremely inefficient source of energy. In fact, your brain can only perform at one hundred percent when it receives a steady supply of digested carbohydrates.
Now the only way to force your body to make this transition into using fat as energy is by not eating any carbohydrates whatsoever.
Unfortunately, this is going to completely wipe out your levels of energy.
On the bright side, that are some strategies you can implement to mitigate this massive decrease in your levels of energy.
For example, you can supplement with caffeine and loose leaf teas like yerba maté and green tea.
All of these are going to have a significant amount of caffeine and other stimulants which will crank up your levels of energy when you are in ketosis.
Just remember that you will have to drink an extremely large amount of water throughout the day in order to compensate for the amount of water weight you’re going to lose.
The key issue here is that your digestive system needs seven hundred percent more water to process protein versus carbohydrates and fat.
This is one of the reasons why you get so thirsty when you are consuming a large amount of protein in a meal.
But What about All Your Lean Muscle Tissue?
Yes, not eating carbohydrates will drastically increase the amount of lean muscle tissue your body cannibalizes.
And because the amount of lean muscle tissue you have will ultimately control your metabolic rate I strongly recommend that you do a bare minimum amount of resistance training.
But how are you going to do exercise if you do not have carbohydrates in your body?
Well, you are going to have to dig really deep and push through the pain.
You see, entering ketosis is going to increase the amount of intramuscular acidosis within your body. This in turn will make exercise extremely painful and extremely unpleasant.
Regrettably, there is no way to avoid this and if you want to burn off as much body fat as possible you are going to have to push through this pain.
Just remember that you will not have to lift heavy weights and you will not have to implement high intensity training.
As long as you stimulate your muscle tissue with a moderate amount of intensity your body will mitigate the reduction in your metabolic rate.
And if you want to decrease the amount of pain you feel simply have one hundred to two hundred milligrams of caffeine forty-five minutes before you begin your workout.
Remember that caffeine is going to make your adrenal glands secrete more catecholamines which will decrease your perception of pain.
Resistance Training for Ketosis
So what types of resistance training should you be doing if you’re going to enter ketosis?
You need to focus on the 10 to 12 repetition range. And make sure you’re not lifting weights for your arms exclusively.
You need to focus on total body training so your body does not burn through your largest muscle groups.
Additionally, get a significant amount of rest in between your exercise sets so that you do not drastically increase the amount of acid within your muscles.
Remember that your goal here is to not burn a large amount of calories during your workouts. Rather, your goal is to simply maintain the amount of lean muscle tissue you have.
So all you really have to do here is focus on very basic movements for your legs, your back, your chest and your arms. You do not need to do anything fancy.
Just stick to basic movements like squats, push-ups, pull downs and the different arm exercises that are listed across this website.
Rest, Rest and More Rest
Another critical component here is the total amount of rest you’re going to get.
Because if you cannot maximize the quality and quantity of your rest your body will not be able to tolerate ketogenesis.
Keep in mind that a significant amount of repair and recovery happens when you’re sleeping because your body secretes growth hormone and testosterone when you’re going in and out of the different stages of sleep.
So if you are skimping on your sleep your body will not be able to handle this type of aggressive diet.
Additionally, you’re going to have to give up alcohol completely. Alcohol will directly decrease your output of repair and recovery hormones and it will also decrease your ability to get deep sleep.
And even if you are only having one glass of wine you are still going to run the risk of compromising your results here.
So simply give up alcohol until you reach your goal.
And don’t be afraid to take small naps throughout the day if you feel like your levels of energy are extremely low. Small power naps here and there will make a significant difference in your ability to recover and your ability to maintain your quality of life.
Keep in mind that entering ketogenesis is going to place a significant amount of strain on your body so you want to do everything in your power to maximize your levels of energy.
You are going to have to take some dietary supplements here to make sure that you remain healthy.
I recommend focusing on three supplements:
- A multivitamin and mineral
- A calcium supplement
You want to have a multivitamin and mineral so that you do not suffer from any type of nutrient deficiency once you take carbohydrates out of your diet.
And the reason why you want to have calcium is because your body will leach out a significant amount of this mineral once you drastically increase your intake of protein.
And having your body leach out excessive amounts of calcium is not fun by any stretch of imagination.
Just keep in mind that you will have to find a calcium supplement that does not have any sugar whatsoever. This means that you’ll not be able to have calcium chews.
I also recommend starting with a standard diet before venturing into the no carbohydrate zone.
Because remember that not eating carbohydrates is pure misery. However, if you absolutely have to get rapid results because an upcoming event will have a significant impact on your life then this approach makes more sense.
And as long as you implement the advice outlined above you will be able to mitigate all the negative side effects.
So simply make a decision here and start taking action immediately so you can finally get sexy arms that you are going to be extremely proud of.
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