Like everyone said, it is impossible to spot burn fat. I also have learned (based on my loss) the first place it goes on tends to be the last place it comes off. I mean, that is only really partly true. My first place I gain is my hip/thigh/buns. I am definitely bottom heavy. When I lose, I do lose all over, but it seems to come off the other areas more, with less results down there.
That being said, because this is a lifestyle change I have committed to, it doesn't matter. I'm going to keep going and making this work, no matter how long it takes.
Burning fat is an all-body process, and you can't target where you lose weight from. Energy is delivered to the muscles via the bloodstream, NOT from being absorbed from surrounding fat stores. Arm specific exercises may develop the arm muscles, but will do absolutely nothing about the overlying layer of fat.
What you can do is to continue to reduce your overall body fat through a combination of cardio, all-body strength training and watching your intake, and sooner or later some of it will come off the arms.
The legs are the largest and strongest muscles in the body, and will give you far more for your exercise buck. So you should definitely be involving the legs with cardio. And in terms of strength training, once you have worked a muscle to fatigue, there are diminishing returns in working again - an all-body approach that works many more muscles is far more effective than working the same muscles over and over.
Fitness Minutes: (218,745)
21,373 5/19/13 2:57 P
Hi, Rose !
We can't spot reduce areas of our bodies we don't like. It would be nice if we could, but we can't. However, if you continue to eat right, watch your portions and get some regular exercise that includes some strength training, you will eventually lose weight off your arms. You don't get to decide where the weight comes off. Genetics makes that decision. So, don't beat yourself up because your arms don't seem to be losing as quick as the rest of your body. With time, you will lose off your entire body.
For now, you definitely want to engage in some regular strength training. Don't be afraid to lift a heavy weight. You will not look like a body builder if you do. Women don't pack on muscle the same way men do because we lack the necessary testosterone. So, don't be afraid to use a heavy weight. If you want to see results, you need to challenge your body.
Also, when you strength train, you don't want to focus just on your arms. Work your entire body because it is one whole package, not parts. You want the whole thing to look good, right ? Okay, thus the need to do some strength training that works your whole body and not just your arms.
Try some of Coach Nicole's 10-15 minute strength workouts. You might want to join SERGEANTMAJORs resistance band team. If you don't want use weights, you could strength train using resistance bands and body weight exercises. He has a bunch of beginner to advanced level workouts posted.
Be patient with yourself and your body. Change really does take time.
Fitness Minutes: (3,957)
29 5/19/13 2:47 P
Hey guys, I've always put weight on my arms more then anywhere else and they always look out of proportion to my body. I have already lost half a stone in a month so I'm doing okay but it's just how to shift the weight off my arms. Now I am doing some weights I do the i think spark people 9 minute work out with dumbbells. And also a lot of my cardio is to do with using my arms. But it's just not working, anyone got any good ideas?
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