fat loss on upper arm

fazrulshafiq · Post by **fazrulshafiq** » Sat Sep 29, 2007 2:43 am

help me...guide me to reduce or maybe fat loss on upper arm.
it is so annoyed me coz i really want the flabs go off.
help me.

Bella · Post by **Bella** » Sat Sep 29, 2007 6:21 am

You can't spot reduce for fat loss, you will lose the fat throughout your body. In saying this you can target train i.e. work your tricep and bicep muscles, by working the muscles your arms will appear slimmer and firmer. In time you will lose the fat from your arms. The arms are also quicker to respond as there is proportionally less fat than anywhere else on the body.

Boss Man · Post by **Boss Man** » Sat Sep 29, 2007 12:05 pm

I know someone who is a PT, who says if you do Giant sets on Arms, followed by Cardio, you can spot reduce. The sets break Fat down, the Cardio helps get rid of it, if I remembered correctly.

I don't think this method works for all though,so I'm not going to advocate it be used here.

Bella · Post by **Bella** » Sat Sep 29, 2007 8:03 pm

Boss Man wrote:Giant sets on Arms.

I'm a bit clueless here but what are Giant Sets? And how do you do them?

Are they like the sumo lifts with medicine balls?

swanso5 · Post by **swanso5** » Sat Sep 29, 2007 8:39 pm

super sets - 2 exercises done back to back without rest i.e. close grip press and pushdowns
tri sets - 3 exercises done back to back without rest i.e close grip press, pushdown, diamond push ups
giant sets - 4 exercises done back to back without rest i.e. close grip press, pushdowns, diamond push ups, overhead extensions

i'm not sold o0n bossman's suggestion but it's worth a shot. i've never tried it...but i wouls suggest losing fat in genral from all over the body will help out

Boss Man · Post by **Boss Man** » Sun Sep 30, 2007 1:30 pm

swanso5 wrote: i'm not sold o0n bossman's suggestion but it's worth a shot.

It wasn't really a suggestion, more an observation based on someone elses methods. It might work, might not, as everyone is different.

I personally would advocate though, Fat loss all over same as Swanso.

It just depends what you choose to do Faz.

fazrulshafiq · Post by **fazrulshafiq** » Sun Sep 30, 2007 10:25 pm

okay. i get it.
but what is the best exercise or workout for me to lose those fats?

DianaB · Post by **DianaB** » Sun Sep 30, 2007 10:38 pm

Bella wrote:You can't spot reduce for fat loss, you will lose the fat throughout your body. In saying this you can target train i.e. work your tricep and bicep muscles, by working the muscles your arms will appear slimmer and firmer. In time you will lose the fat from your arms. The arms are also quicker to respond as there is proportionally less fat than anywhere else on the body.

F, the question was answered.
To lose fat, follow the above adice and incorporate some cardio nto your workout schedule:
Monday: 20 mins of intervals,(jogging, biking, treadmill, ellipitcal, etc.) Go fast for 15 seconds, then slow down to a steady pace for 45 sec. Include 5 mins warmup/cool down so you will have 10 intervals
Wednesday: 30 mins progressive resistance (elliptical, stationary bike, treadmill) gradually build up an incline over 20 mins, use 5 mins each warm up cool down. It should be hard, but not hard so you cannot finish.
Friday: 45mins to 1 hour steady state cardio (machine or use your legs outside)
Doing this will help you burn fat, everywhere! Be sure that you are weight training 3 days a week, complete the weights before cardio, UNLESS you do cardio in the morning and weight train late afternoon or evening.
Anyways, you can train all you want, if you do not eat a clean diet, it's all for nothing.
good luck
Diana