How to Lose Arm Fat: Exercises

[WhatTheHellAmy]

Standing V Raise

15x of this

Shoulder Press

15x

Kickbacks

15x

Tricep Extension (Get Something Heavier)

15x (you only need one)

Bicep Curls

20x

Inside Curls

10x each side. You can do it standing too.

Reverse Flys

10x

Havyk Raises

15x

Dips

20x

Pushups

15x

Reverse Curls

Don't worry, you don't need that. Just grab whatever you're using already.

15x

Curl Holds

Similar to the bicep curls, with the only difference that you have to do it very slowly. Up all the way, and go down very slowly. Up quickly, down very slowly.

7x

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HOMEMADE WEIGHTS:

Make sure to put some weight inside of those. Sand, rocks, even cotton XD everything works! NO EXCUSES!

Remember, the diet is important. Eat lots of protein, eat healthy fats, eat as many carbs as you need (depending whether you wanna lose or gain weight), and drink LOTS OF WATER.

Get healthy snacks for your cravings. You already have a mytake with these snacks ;)

[Anonymous]

Spot reducing is a myth, working out the area you want to lose fat in doesn't make you lose fat in that area faster. You tend to burn fat where you have more of it. The proportion of fat you have when comparing different parts of your body and your whole body shape is geneticly determined. You can shrink fat cells but you'll likely keep your genetic proportions shape wise even though you lost fat in those areas, You usually just won't be as big

The best way to lose fat is proper eating habits and exercise. You need to find out how many calories, how much carbs, protein, and heart healthy fat you need per day just to stay alive for the base nutrition intake to work from. From there you add more of those nutrients to your requirement to support your training goals. (Ex: Specific Sports, weight training, body building, building muscle, long distance running, cutting weight for a sport, etc.) You need to find out how much you need for your gender , weight, and goals. If you want to lose weight , find out how many calories you need to maintain your weight, then subtract 250-500 calories from it. Thats the amount of calories to shoot for, but you have to make sure you're satisfying your carb, protein, fruit & vegetable, healthy fat, vitamin, water, & mineral requirements with that reduced caloric intake. If you want to gain weight you would eat 500 calories more than that, filling it with heart healthy fats, complex carbs, and protein. But this take isn't about gaining weight. But you would still focus on eating heart healthy fats, complex carbs, and protein

A big marketing ploy is You need so much protein. The average person who isn't an athelete needs about.8 grams of protein per kilo of bodyweight a day, if you're an athlete, or trying to gain muscle, or keep muscle while losing weight, the requirement changes. Even bodybuilders aren't prescribed more than 2 grams per kilo of bodyweight by "Registered Dietitians". Above that, even for body builders it has no more effect than 2.0. Most people overdo their protein which will cause organ damage

A lot of what you see and hear about Nutrition is BS. there's a lot of fads , marketing trends, and celebrities giving bad advice.
Excess calories is what makes your body store fat no matter what nutrients are in excess. So cutting out fat in all your meals won't help you lose fat if you are eating more calories than needed to maintain your weight.
You lose fat a couple different ways when exercise is concerned (Cont)

[Opinion Owner]

One is burning fat directly, the other is burning "calories" to lower your caloric intake below what you need to maintain your current weight, which in turn leads to your body using the stored fat for daily energy , ( this is assuming your burning enough calories to do this, otherwise that method isn't really getting rid of fat)

A lot of people confuse burning fat with burning calories. They aren't the same. Burning fat is when your body is currently using that stored fat as fuel and getting turned into energy as your exercising. Burning calories is exercising but expending calories during the workout.

To burn fat directly, the average person has to be moderately exercising for 15 minutes straight before fat becomes the dominant fuel source for the workout. Think like cardio , endurance running, bicycling, etc. With no breaks for at least 10-15 minutes is what it usually takes to for the last energy system (theres 3 ) to use fat as the main fuel for the energy system (cont)

[Opinion Owner]

For simplicity there's 3 types, they are all always active but one usually dominates the activity, the Creatine Phosphate system , which uses a different fuel then the others ( creatine) and is activated the first 8-12 seconds of activity, its the main energy system used for Short high intensity activities like Sprinting (100m), Powerlifting (low reps), etc

The aneorobic/areobic glycolysis, which is from 15s - 2 minutes of exercise , for its main fuel, it uses "glucose" which is a sugar molecule obtained from eating carbs. Its stored in your muscles as glycogen for energy use when not being burned. This (glucose) fuels most of your workout , most of the time (NOT PROTEIN, its not the main source of fuel during a workout). The biochemical cycle that uses "glucose" , the "Krebs Cycle" , gives us energy and leads to the next energy system. So weight training with reps about 8-10 or more, circuit training, most sports, etc

Now for the cycle that burns fat (cont)

[Opinion Owner]

The third system is Phosphorloic Oxidation system. This is the most energy effiencient but it takes a long time to start. It uses the "Krebs Cycle" using the chemical product of the previous energy system Aneorbic/aerobic glycolosis to start. It uses "glucose" at first and over time starts transitioning to using fat as the main source of fuel.

As long as you continuously exercise when it happens, your directly burning fat during your workout.

Now burning calories is different. High intensity exercises burn calories at a higher rate then low intensity exercises. But high intensity exercises can only be sustain for a short amount of time. Low intensity exercises dont burn as many calories for the same time frame as high intensity, but if done over a long period of time it adds up. Some of the most efficient ways is to combine them in an interval workout.

That is if you its appropriate for your fitness & progression level.

(Cont)

[Opinion Owner]

Interval training is where you have a period of high intensitiy workouts , then immediatly a period of low intensity workouts for a rest period, then high intensity again, then repeat.

That way you can maintain high intensity workouts longer and burn more calories.

You could just do lower intensity workouts for a longer period of time if thats more suitable.

The higher the insensity of the workout, the more carbs and creatine is used as fuel and the less fat is used as fuel. The last energy system that burns fat directly is the primary system used at rest. Remember sprinting uses the creatine as fuel in the Creatine Phosphate system. So you are burning more fat directly just sitting around in class then you are doing full out sprints. Marathon runners who ran marathons at a faster pace burned more (glycogen) of their body's stored "glucose" and less fat then when the runners ran it at a slower pace (they burned more fat from the run).
(Cont)

[Opinion Owner]

And keep in mind, what ever workout you decide to do, it has to be appropiate for your current fitness level, your progression level for that exercise, and your goals.

Start slow and build up, dont jump straight into high intensity "Just Do It" workouts if youve never really worked out before. You need to progress there. Cross-Fit is a trend, its only appropiate for a small percentage of the population but its marketed to the general population, much of whom haven't worked out before. It has high injury and burnout rates because of it.

The same thing with infomercials like "Body Beast" and "P90X" . Those aren't appropiate for the general population, even though there's people that get good results from them, a lot more burn out and dont like exercising again.

If you like it, start slow and build up, keep whats getting you interested in working out.

I will recap everything i said in a paragraph the next comment

(Cont)

[Opinion Owner]

For a recap :
•Spot reducing's a myth, working out the part you want to lose fat in won't make that area lose fat quicker
- you tend to lose fat where you have more of it
-your body shape caused by fat proportions is genetically determined, you will mostly tend to store fat in those proportions even when you lose fat
•The best way to lose fat is good eating habits and exercise
•Find out how much carbs, protein, fat, and calories are needed to stay alive, add more to support training goals if needed
- find out how many calories you need to maintain your wieght and eat 250-500 calories less than that
-make sure you eat your carb, protein, fat, vitamin & nutrient, fruit & vegetable, and water requirements when you do it
most people overemphasize protein
average person who isn't an athlete needs.8 grams of protein per kilo of body weight
bodybuilders aren't even given more than 2 per kilo
there's a lot of misinformation about nutrition
Burning fat and burning calories are different

[Opinion Owner]

high intensity exercise burns more calories at a faster rate but can only be done for a short time
Low intensity exercise burns calories at a slower rate but can be done over a long period of time and add up
Interval training combines high intensity workouts with low intensity rest periods , then high intensity again the repeats, so high intensity can be performed longer
only do them if you are physically ready for them, fitness wise and exercise progression wise
they burn calories, will result in losing fat "if" your daily calorie intake is less than whats needed to maintain your weight
excess calories and nutrient intake causes more fat storage , and reducing calories reduces fat and weight, regardless of what was eaten
burning fat directly starts to happen on average of 15 minutes of continuous moderate exercise
short bursts of high intensity (1-12 seconds) is Creatine Phospholate system, creatine is fuel
glycolysis uses "glucose" carbs as fuel (main fuel source for exercise

[Opinion Owner]

-phosporolic Oxidation system is the last, uses carbs "glucose" in biochem process "krebs cycle" then eventually uses fat as fuel
-its the primary energy system at rest,

And the formattinf messed up, the past couple comments shouldve been in bullet points.

If any questions ask :)

[Opinion Owner]

* typo with the messed up format.
Reardless of what you eat,
Excess calories and nutrient intake is what causes the excess to get stored as fat
Lowering calorie intake under the amount needed to maintain weight is what causes reductions in fat.

You need carbs to start burning fat in the 3rd energy system.

[WhatTheHellAmy]

i0.kym-cdn.com/.../berneydidnotread.gif?1318992465

...

[LittleSally]

Why don't you just make your own mytake instead on this? o. O

[Opinion Owner]

@LittleSally

I was drunk and went on a rant ha.
Thats a good idea though, i actually forgot i even wrote this.

[Opinion Owner]

@myTakeOwner

I expect a lot of people to tune out. Or did you mean i didn't read the myTake right?

[WhatTheHellAmy]

I hardly read people's opinions here, because I don't give a damn. Can you imagine me reading all of this?

Fuck no, I'll pass

thanks for your opinion anyway

[WeaponZero]

@WhatTheHellAmy The fact that you don't have the patience to read what he said doesn't make it less correct, and it doesn't make it an opinion. What he said is cold hard scientific fact. What you said is a myth that has been disproven time and time again.

Also, if you don't have the patience to learn or read other people's stuff you shouldn't be posting any of your own. You need to learn before you can teach. And you need to always be receptive to new information.

[GingerBear]

This is all great advice to gain muscle on your arms. Not to lose fat off them. You cannot choose what part of your body to burn fat from. You lose in whatever pattern your genetics determine. Some lose it off their legs first, others off their waist, etc etc.

[WeaponZero]

This one has it correct.

[cavmanier]

It's okay Amy. No one knows everything, and you're only 17. The workouts are good though! I personally like the compound ones because they work multiple muscles at the same time so time can be saved.

cf.girlsaskguys.com/.../...6-b11b-3a166e8f5b4f.jpg
cdn-mf1.heartyhosting.com/.../...e-pullup-main.jpg
blog.lafitness.com/.../cable-row-2.jpg

[WhatTheHellAmy]

awesome, thanks for sharing :)

[steveguitar]

Fat is lost from the whole body at the same time, not just from specific targetted location you choose to workout. Plus, working out the muscle, will only build muscle, underneath the fat, you have to do vigourous cadio workouts in order to slim down and get skinny.

[Tombstone1000100]

Lol bullshit. Take your broscience elsewhere.
Haven't heard something more lame in a while.

[Tombstone1000100]

Referring to " working out the muscle, will only build muscle, underneath the fat," Lool what? " you have to do vigourous cadio workouts in order to slim down and get skinny " No, you can shred that stubborn fat with minimal or no cardio at all.

[steveguitar]

@Tombstone1000100 doing an ab workout will not make you slim, it will burn a few carbs while you do that kind of exercise l, but it's not going to reduce your fat. Cardio, burns the most calories, not muscle building.

[COCOCHANEL]

i need to know the truth because i'm not supposed to be doing cardio per doctors orders

[steveguitar]

@COCOCHANEL why shouldn't you do cardio? You can do walking too, just do long walks if it's not supposed to be strenuous.

[COCOCHANEL]

heart problem. i do walk but don't see any changes.

[steveguitar]

@COCOCHANEL yeah, walking isn't the best for losing weight, but if it's the only cardio possible, do as much as you can. I guess all you can do is eat well, walk and do some weight lifting, it might not make you fit and trim, but it will definitely help with your health.

Is there any way you can jog a little like say walk a bit, then jog a bit. Say 10 minutes of walking and 5 minutes of jogging?

[BertMacklinFBI]

@COCOCHANEL is HIIT an option?

[Melcart23]

You can't choose which part of the body you want to lose weight on. That is the biggest myth in the history of myths. Your is coded to store fat in certain places and is also coded to burn fat in certain places. You can't tell it where to burn. Stop posting this trash.

[WeaponZero]

Except you can't spot burn. Exercise does absolutely nothing to target where you lose fat from. Literally nothing. The only thing you can target is building muscle. NOT losing fat. Fat loss is accomplished by a calorie deficit/burning calories, that is it. And where it disappears from first and last is entirely a matter of genetics.

[apple24]

I hope you write a mytake for whole body excersie or give me a link. I want work my whole body without a gym. like legs and back and abs.

[WhatTheHellAmy]

awesome, I'll do that

[apple24]

okay thanks!

[BertMacklinFBI]

https://www.youtube.com/watch?v=vGnAQqlrKoE
...

[BertMacklinFBI]

by the way im not advertising freeletics, just take the information from the video for your own benefit lol

[apple24]

@BertMacklinFBI Thats so cool! <3 haha I didn't know you could do that?

[BertMacklinFBI]

yeah, it's all about the intensity of your workout, you don't need heavy weights. you can burn fat through HIIT and a well balanced meal plan.

[apple24]

@BertMacklinFBI Can't I just look up HIIT workouts on youtube? And with meal plans how does anyone make a meal plan when they are just learning to cook?

[BertMacklinFBI]

yeah you can do that.

forget about the meal plan, just make better food choices. instead of eating that burger, go for the healthier turkey sandwich

[apple24]

@BertMacklinFBI haha I am trying to learn how to cook and eat vegetable.. But the only Veg I like is broccoli! (: Well I have about 8 weeks (: And thanks!

[Skadouchebag]

sorry, but there's really no way to get rid of fat on only one part of your body. any exercize that burns fat is going to take a little away from everywhere (including your boobs). this is science

[Anonymous]

media.giphy.com/media/QajHhLKW3VRcs/giphy.gif

[Kelepirman]

You can't burn fat on a target area. You can only build muscle in your targer. Burning fat depends on genetics.

[BeerFarts]

Damn, I've been missing out, @whatthehellarmy! I must try these exercises to get guns 💪 🔫

[ThatGuy98]

Wow this is retarded, there is no way to spot reduce fat...

The only way to "lose arm fat" is by eating below your maintenance calories, and eventually it will show in the arms as well.

[xOGxDub]

I like the shoulder presses,
i just tried them and they work good

[Spiorad_Aisce]

Good job - Nice tip on homemade weights

[Anonymous]

Great Take, as always Amy... I hope you will come back on the GaG...

[NotHereForLong]

Aww I surely miss GAG but I won't come back, we could communicate somewhere else tho :)

[Opinion Owner]

@NotHereForLong You're back, I'm so glad :D

[NotHereForLong]

I'm not back XD

[Opinion Owner]

@NotHereForLong Why not? :(

[NotHereForLong]

it isn't good for my health :/ haha

[NotHereForLong]

could you send me a message?

[Opinion Owner]

@NotHereForLong Of course :)

[Anonymous]

How do I gain arm fat though? Arms without any fat look pathetic but if I eat a lot it just goes to my belly

[Polocrew]

Dang OP, strong thread backfire lmaooo

[WhatTheHellAmy]

I know XD

[Polocrew]

Well to be fair, you can't spot reduce OP but

Few of those exersises would help you preserve more muscles while you cut down fat in arms area so there's that. Baha

[WhatTheHellAmy]

I just thought it would be a good title XD worst decision ever lol

[Polocrew]

Lmaooo what were you gonna name it?

And yea bottle curls don't really help OP ha

[WhatTheHellAmy]

Tone your arms with these exercises or whatever XD but I fucked up

[COCOCHANEL]

good tips

[dominiquois]

Thank you jebus! This is a good post

[ThatTomGuuy]

What the hell Amy