Are you having a hard time learning how to get rid of flabby arms? Are you cutting out fat from your diet?
If you answered yes to both of these questions then you MUST read this article.
Here is everything you need to know about fat to lose arm fat:
What does it do?
- Provides stored energy
- Slows down digestion
- Reduces hunger
- Augments nerve signaling
- Increases arm-fat burning hormone production
- Raises metabolism (calories burned 24/7)
Cleary, fat must be included in your diet if you want to accelerate arm toning!
What types are there?
- Triglycerides. This is the type of fat that gets stored in your body (and arms!). It keeps your sexy arms from looking defined.
- Saturated fat. Solid at room temperature, it’s very unhealthy for you. Why? Because it’s saturated with hydrogen.
- Monounsaturated fat. Often called omega-9 fat, it’s very healthy for you and great for cooking.
- Polyunsaturated fat. Often called omega-6 and omega-3 fat, these are some of the healthiest molecules you can put in your body. They are also great for accelerating arm fat loss.
- Trans fat. A synthetic fat that should not be consumed at all. Why? Because it has supra-natural levels of hydrogen added to it and can be considered as ultra-saturated. TRANS FAT = DEATH. If you are really serious about figuring out how to lose arm flab, avoid trans fat at all costs.
How much of each should you have for maximum arm toning?
- Monounsaturated fat = 50% of fat calories
- Omega-3 fat = 25% of fat calories
- Omega-6 fat = 25% of fat calories
- Saturated fat = none needed, the body makes it when not consumed
What are some examples of each?
- Saturated fat = egg yolks
- Monounsaturated fat = olives
- Omega-3 fat = walnuts
- Omega -6 fat = corn oil
Dangers of having too little (less than 20% of calories):
- Increased risk of coronary heart disease
- Increased fasting blood glucose (i.e., too much blood sugar)
- Increased insulin (i.e., less arm-fat burning)
- Increased triglycerides
- Reduced HDL (good cholesterol)
Dangers of having too much (more than 40% of calories):
- Excess caloric load causing increased fat gain
- High fish oil (omega-3) intakes are healthier. If you have more than 3g/day you’re at risk for: longer bleeding times, reduced blood sugar control and high LDL (bad cholesterol) levels.
- Small amounts of trans fats are ok. As proven by Harvard research, trans fats are toxic in ANY amount.
- Plant saturated fats are unhealthy. They are actually healthy because they have longer carbon chains versus animal saturated fats. It’s ok to have cocoa, palm, coconut and tropical nuts.
- It’s ok to store omega-3 fats at room temperature. Omega-3 fats breakdown and become rancid very easily. So keep the flax seeds in the fridge!
- Omega-3 egg yolks are healthy. Unfortunately, they still have a high amount of saturated fat despite the higher levels of omega-3’s. I recommend not having more than one yolk per meal.
Hopefully, this article gives you a clearer picture on how to optimize your fat intake to accelerate arm fat loss. Learning how to lose arm flab shouldn’t give you a mental hernia. Don’t fall for all the marketing hype and stick to what the research proves as effective.