As a fitness coach I get asked all the time how to get rid of arm fat. I get asked what exercises to do and how to get more definition all around. The truth is we CANNOT spot train. Meaning, if we want to get rid of fat in our arms training that particular muscle group will NOT get rid of that fat. So how do you do it?

Let me begin my telling you some facts.  Your body loses fat from everywhere when you train right and eat a balanced diet. Upper body muscles like the biceps; triceps and shoulders are small muscles that burn very little calories while training. To burn a significant amount of fat and calories (yes there is a difference) you should begin with a high intensity leg workout like a cycling class or sprinting on a treadmill or the rowing machine which works both your upper and lower body.  After at least 20 minutes of that you can proceed to doing your arm workout which will now burn more fat because you activated larger muscles first. Your workout will either burn only calories or if you train right you can burn fat. Your body uses glucose for energy at the beginning of your workout then goes into fat for fuel. So doing cardio before an upper body workout will burn fat and not just calories.

With that said the other factor to getting rid of your arm fat comes down to your diet. You can train all day but eat too much or too little and get NO RESULTS! Remember 80% of your weight variable comes from your nutrition and 20% comes from your actual workouts. Both are just as important since they both give your body everything it needs like serotonin from exercise and minerals and vitamins from nutrition.

In conclusion if you want to see toner and more defined arms here is your plan of action: Train your whole body because the more muscle you have the faster your metabolism will be. The faster your metabolism the more fat you will burn during and after your workout. The more fat you burn the more toner your arms will look. The only thing else to do is eat protein every 3 hours to repair muscle fibers and avoid junk food that only feeds your fat cells.

Love, Gia