How to lose arm fat?
This is a common question mostly for women who don’t want flabby arms/bat wings.
If you search for information on the internet a lot of sites recommend various types of exercises. Most of them are based only to train the arms muscles like the triceps and biceps.
And they are right but you must consider something.
It is not possible (or at least the scientific evidence indicates that it is not effective) to eliminate fat in specific areas of the body (study, study).
Fat isn’t like the muscle you want to work on and just do the exercise (example: to train quadriceps do squats).
Fat concentrate in specifics zones like around the glutes, abdomen, and superior parts of arms and legs. To eliminate it is necessary to do a train that stimulates fat loss and works the muscles.
A good train program like interval or resistance/strength workout gives you this and isn’t necessary a lot of time. But in a short period of time, you will do a hard workout.
However, don’t be afraid of the word “hard” because the results of these systems are awesome considering their simplicity.
Cardio training to lose arm fat
You may say, “but what about the cardio? I have heard that is the best way to lose fat”.
And you are right, cardio is a very effective way to burn calories and so lose fat (in the whole body). This is because it uses large muscle groups.
But takes a lot more time (like 150 minutes in a week) and sometimes could be a little boring and repetitive.
Besides you also need to do some arms exercises to strengthen the muscles. This allows getting a lean and shaped body. So, the resistance workout is a form of training with more benefits in less time.
Well, if you really want to lose fat, you can supplement it with a little cardio after resistance training or on your days off.
Resistance plus cardio training is a powerful combination against body fat. But you must remember that strength training is the key, so you should reserve your energy for the weights.
Another alternative is HIIT training (High-intensity interval training). HIIT involves short periods of intense exercise immediately followed by rest time. Due to the training intensity, it may be more effective in burning fat than cardio but requires a lot of effort displayed in a short time. This could be hard for people at a mature age or with health issues.
The truth about “toning” in the arm fat issue
Another thing I often read on some sites/blogs on the internet is related to something people call “toning”. This is really a myth because the muscles only can either shrink or grow in size, they can’t “tone”.
And what does that mean? This means the “toned” arm effect is only some muscles developed in a body with a low-fat percentage.
I mention this because is related to the workout of high repetitions with low weights which don’t generate muscle stress. To really stimulate the muscle, it’s needed a number of repetitions between 10-12 that require effort, this is, move or lift a decent weight.
Women + weights training = Bulky arms? (NOT TRUE!)
This is also related to the fear in women to look “bulky” if they train with weights to lose arm fat.
The truth is that the majority of women haven’t the genetics to build big muscles.
And let me tell you something, to gain really big muscles requires a lot of time and dedication. As well must follow a strict diet with supplements to stimulate growth.
Food and other factors related to arm fat
The food is the other variable of the equation to control if you want to solve the bat wings arms (most of the time the most important thing). In combination with exercise, these food tips may help you:
Control your portions: Well, you know, just don’t eat excessively. One easy trick to reduce the food portions is to use smaller plates or measure the size of the portions.
Maintain a balanced diet with a reduction of saturated fat and refined foods: Limit processed foods like candies, cakes, and fast food is key for weight loss.
More protein: Eat more protein helps to feel satiated, especially if you eat for breakfast (study).
Eat fiber: Try eating more food high in fiber like vegetables and fruits, oat, and legumes.
So, going back to the arm fat issue you must consider other important factors.
For example, age. As you grow older, your metabolic rate decreases and if you haven’t a physically active lifestyle, the excess fat could get stored in your arms.
Gender is another factor. Women have more body fat and less muscle mass than men. Women also have less visceral fat and more subcutaneous fat, particularly in the abdominal and gluteal-femoral regions, than men.
Lifestyle is a variable to consider also. Do you smoke, drink alcohol, or have a sedentary lifestyle? Well, this affects your percentage of body fat and therefore the arm fat (study).
And Genetics. You can’t change the genes you are born with – some people are simply built to accumulate more or less fat. Genes can also affect where body fat accumulates as well. Genes predispose us to certain qualities but that doesn’t mean we are destined to be overly fat.
Conclusion
Some of these factors you simply can’t modify.
But if you do the correct training and keep healthy nutrition then you are making big steps to lose arm fat.
In summary, a healthy diet and strength training can help you, like for example a kettlebell workout program. I had done a lot of training programs but this type, in my opinion, provides good results with less time dedicated in a week. Although real and experienced experts may have developed the system, you must remember that all training requires time to see the effects. But I can say it’s worth it.