If you’ve already read part 1 of this guide, you know the causes of arm fat, the different types of exercises to get rid of it, how to do an effective arm workout, how to do cardio the right way, how to implement a simple nutrition system, and how to track your progress.
If you haven’t read part 1 yet, make sure you do before moving on to part 2 below.
Now if you follow the advice from part 1, you’ll be better off than 99% of women trying to lose arm fat. But just like everything in life, there are always ways to take things further…
So let’s go over some strategies that will accelerate your results.
Before your resistance training workout
Your main goal here is to make sure your blood sugar doesn’t drop in the middle of your workout – not only is this painful, but it will also turn an electrifying workout into a mediocre one. You simply can’t exercise hard with low blood sugar.
But here is the catch: eating too little results in low blood sugar, and eating too much results in low blood sugar.
So you have to find the sweet spot.
The good news is that if you have a meal within 1.5 hours of exercise, you don’t have to worry about this. But if more time has passed then aim for a small, 150-200 calorie snack with medium/slow digesting carbohydrates.
A good option here would be 2 small slices of whole grain bread or an apple.
There is something else you can do here to electrify your workout: stimulate your adrenal glands.
An easy way to do this is with caffeine. I prefer caffeine tablets for convenience and dose control, but tea and other sources of caffeine also work.
You see, getting your adrenal glands going will temporarily release hormones – substances that will help you burn more arm fat, exercise harder, exercise longer and feel less pain.
Note: temporarily stimulating your adrenal glands is much different from chronic, unrelenting stimulation from things like stress. The former is absolutely fine.
What about those shakes?
I strongly recommend against having liquid calories before a resistance training workout – it will put you at risk for low blood sugar. They digest too quickly and will drive your blood sugar up and then right back down.
So save your money and stick with whole food instead.
During resistance training
You don’t have to take anything here. Since your workouts are going to be short and intense, you don’t need calories.
The only exception here would be if you are going run a marathon after your resistance training – but I doubt you fall into this category…
After resistance training
This is one of those rare times where it can make sense to invest in a supplement. But all you need is a fast-digesting protein source and a fast-digesting carb source – no need for overpriced or complicated concoctions here.
Having a protein and carb shake will help you avoid the “post-workout paradox”: your body needs nutrients ASAP for enhanced recovery, but high body temperature blunts hunger.
It’s much easier to drink a shake than to eat a meal right after a hot and sweaty workout.
For the average sized woman, about 40 grams of carbs and 10 grams of protein should do the trick. Remember, these amounts are for the fastest arm fat loss – not for performance enhancement or muscle building.
Then, try to eat a meal with the 4 types of food you learned about in part 1 within 30 minutes.
Yes, the rumors are true: eating more frequently accelerates arm fat loss. In a perfect world, you would eat every 3 hours. At this frequency, you’ll maintain lower blood sugar while accelerating repair in your body.
But, this doesn’t mean that you absolutely have to eat every couple of hours to get results. We know a lot of women who can only eat 4 times per day and still get great results.
So do what you can to eat smaller, more frequent meals – but don’t think you are doomed if you can’t eat with the precision of a machine.
And remember that there is middle ground here. You can have small snacks or other portable foods in between meals to boost results.
The breakfast/dinner flip
Being in a negative caloric balance is going to make you slightly hungry at some point, although you should never be ravenous.
And a nifty little trick is to create the biggest caloric deficit when you can’t feel it: while you sleep.
You have eight hours of unconsciousness every night, so why not take advantage of it?
To do this, reduce the last meal of your day by 50% – this meal should be close to bed time. That way, by the time you start feeling hungry you’ll be far off in dream land. When you wake up, have a good sized breakfast ASAP.
Timing here is critical because if your last meal is hours away from bed time, you may not be able to fall asleep because of excessive hunger.
As an added bonus, this technique will drive you to eat bigger breakfasts which in turn will crank up your metabolism for the rest of the day.
This is an advanced dieting strategy that you should only use if you get stuck. Make sure you are exercising hard and following the nutrition recommendations from part 1 before trying this.
The benefit of carbohydrate cycling is that it reduces your blood sugar even further without putting you into ketosis – think Atkins without all the negative side effects.
In a nutshell, you want to maintain carbohydrate intake on the days that you resistance train, and then reduce intake on the days you don’t. This pushes your blood sugar lower while not significantly compromising your recovery from exercise and quality of life.
Also, if you have a low carbohydrate tolerance – somewhat common – cycling is the answer.
Here is a sample schedule you could follow:
- Monday: resistance training + normal carb intake
- Tuesday: rest + low carb intake
- Wednesday: resistance training + normal carb intake
- Thursday: rest + low carb intake
- Friday: resistance training + normal carb intake
- Saturday: rest + low carb intake
- Sunday: rest + low carb intake
Now establishing a “low carbohydrate intake” is going to be different for every woman. Some women can function perfectly fine with minimal carbs, others can’t.
A good starting point would be to include carbs only in the first two meals of your day – and then upward or downward adjust. If you get a little hungry or if your energy drops, green tea can give you a nice boost.
Alright, you now have the right tools at your disposal to lose arm fat. So get started right now and leave a comment below if you have any questions!
To your sleeveless success!