So you wanna get rid of those fatty upper arms or that pinch of fat on your belly that keeps you from looking the way you want?
Look no further as I will tell you exactly how to get rid of fat in that particular place you're trying to focus.
So as many fitness gurus or womans magazines will tell you, you can just do like 100 crunches a day for one month to get a flat belly or like 50 squats a day to get a tight, round ass and you should drink protein shakes for a healthy natural balance.
This is exactly the mindset that separates you from your goal because as long as you believe that horseshit, you will keep running around with your problem area and bitching and moaning that it won't go away, just hoping for the next fitness fad to maybe help you better than the last one. This is exactly how women's magazines work. They want you to believe that they have the magic key to get rid of your problem area but they don't want you to beleive that so you buy the next magazine with the next bullshit diet or workout plan that won't make you reach your goal till you're finally get sick and tired and give up on your goal all together. Having said that, there is a magic key to finally get rid of your problem area which I will mention further down the line after I explain some background.
Let me first spill some ugly truth on you which only if you accept that truth will finally make you successfully battle your specific problem area: You have no power or control over your particular bodies fat deposit depletion plan.
Your body is genetically programmed to store fat in particular places and has a particular genetic plan on where to deplete the stored fat first, if you're living on a caloric deficit. Those places vary from person to person. It may be shocking to you but your body would rather get rid of your muscles or even some organs than your fat so you have to force your body to keep your muscles and organs by showing it that you still need them. You can only show your body that you still need them by making use of them, meaning you have to work out. It's not enough to do a diet. Fuck that. You will lose some weight overall but you won't get where you want to be. Having said that, do not underestimate the power of diet. Even the hardest workout can not fight the consequences of a shitty diet, so you have to do both. Don't skip on either workout or diet if you want results.
So what's the magic key now that I mentioned before? Don't be disappointed by how simple it sounds but you have to want it. That's it. that's the magic key, because only if you want it, you can stick to the mechanics it takes to succeed. If you don't really want it, forget about it, you won't make it. Give up or have a surgery, that will fix you but notice that surgery will make the problem come back because you didn't change anything.
Now we can finally get to the headlines promise and finally kill your problem area and fighting fat in the particular places where you want it gone: As I explained before your body has it's own plan about where he wants to deplete fat first. so what you can do is change to a diet that puts you at a caloric deficit while working out at least 3 times a week. Don't be a wimp, don't think looking at the gym from the outside and tell yourself that you've done enough. If you didn't sweat and nothing hurts, then you have done it wrong. Accept the pain and take it as a marker for success, because that's what it is.
Exercise your whole body. Go look up an exercise plan to train every muscle. Use compound exercises, I don't need to tell you how to find those. Use Google. I don't care if you do crossfit or enter a gym or whatever. There are many ways to get there. Don't be afraid of looking like hulk if you're a girl. It takes extreme work and years of dedication to look like that so don't worry, you won't overshoot your goal anytime soon. Lifting and muscle training is Better than cardio for weight loss but you shouldn't skip cardio all together. However, if you have limited time, rather skip cardio than lifting and work out for at least 45 minutes and maximum 90 minutes in a training day and give each muscle group at least 1 day of rest. If you're training more than three days a week, consider doing a split plan so that the muscle groups can have their rest.
As for your diet, a good rule of thumb is that you don't need more than 2000 calories in a day. Don't think you're smart and just eat way less than that or even nothing to speed up the process, you fool. Don't eat less than 1500 calories in a day or your body will switch to starvation mode and you will not reach your goals (for the sake of correctness, it is actually possible but not healthy and way harder than what I'm advising you to do). Now I won't go into the specifics of the workout or the diet, because those are different takes all together. Be smart about your diet. Eat healthy but one last thing I will mention for your diet. Don't consume supplements or shakes or any of that bullshit the fitness mafia tells you you need to stuff your body with in order to succeed. Those can be useful for professionals that calculated their bodies needs to the gram and macro nutrient. You're not a professional like that if you read thus far.
What those supplements do for you is create that mindset that you need something other than healthy food and hard work to conquer your specific problem area, which you don't. Moreover in order to sustain the shape AFTER you finally make it, it's easier if you have established a healthy way of eating already by that point instead of getting there with those. It's really not any easier if you take supplements at all so ditch it.
Now how do you now fight your personal problem area? Well you pretty much do everything I said before until your body decides to finally take the fat off the place you wanted it gone from and that's how it's done.
Some final tips...
In the very beginning your muscle soreness will probably last up to 4 days. That's okay and you should not be demotivated by that. it will get better within the first 2 months of training.
You can train despite those pains and not harm yourself, given you do enough warmup and the correct form of the exercise you can't hurt yourself, because your muscle will just fail before injury.
If pain from after a workout lasts more than a week, don't continue. Consider seeing a doctor.
Don't try it half assed. It's ok to give up. if you continue half assed, you won't be successfull and you will condition your brain into thinking what you're doing is useless, which is wrong and bad. That's how people end up or stay fat. You don't want that.
If you lack motivation in the beginning, look forward to severe quality of life improvements within the first 2 months that will motivate you. Your body will feel better and you will built the association between working out and feeling better in your brain, if you stick with it. Don't begin to skip days, because that's how failure starts. Therefore avoid skipping workouts at all cost.
Fruits are super healthy but they have more calories than you think. Thinking you can consume fruits in unlimited amounts is a success killer. Especially fruit juices have almost as much calories and sugar as Coca Cola.
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