Hey, guys!
I’m trainer Amy Jo with ATHLEANXX for Women.
Today our video is focusing on how to lose arm fat.
I have some tips, I have some exercises, and let’s discuss it.
Join me.
All right, losing arm fat.
We all know that you can’t spot reduce.
Spot reducing is when you want to focus on one area to reduce the fat there by doing
lots of crunches to reduce your belly fat, or doing lots of leg extensions, or lunges
just to reduce the fat on your legs.
Number one, genetics rule all.
So, you understand that the way that you lose body fat is the way you’re always going
to lose body fat.
So, nature versus nurture, right?
Obviously, how you were born, and the genetic traits that you have dictate how you lose
body fat.
So, everyone is different.
That’s when we get into “Well, I want my arms to be leaner.”
Well, that’s probably an area where you tend to hold onto body fat more than other
areas.
Somebody else might have a different part that yours is leaner than theirs.
So, the one thing that you can do is focus on lowering your bodyfat altogether, just
because that’s really where you’re going to get the leanness that you’re after.
Nutrition is key, but also weight training is key as well because the more muscle mass
you have, number one, dictates metabolism.
It can also help you to reduce body fat.
But also, if you do have an area that you want to appear leaner, a straighter muscle
versus an area that has a little more muscle mass and curve, and shape to it; that’s
going to look a little leaner, even if they’re both the same bodyfat percentage.
So, adding muscle mass to that exact area can also help it appear leaner because you
have more shape there, than it being straight up and down.
That’s why lifting heavy is important.
You want leaner arms.
Yes, you want to reduce bodyfat, but in the meantime, while you’re working on that make
sure to lift heavy, so you can add more shape to the bicep and tricep.
A few of my exercises that are really simple, and we all know them to be true, but honestly,
I think a lot of us don’t go as heavy as we could.
If you’re not lifting heavy enough, you’re not going to increase strength.
Which means, if you don’t increase strength, you’re not increasing your muscle mass.
Therefore, you’re just spinning your wheels.
So, making sure that even on a seated one, you want to feel like you can get to eight
– 8 to 10.
And it be very difficult for you because if you’re not getting stronger every exercise,
every time that you’re coming back to the gym to do arms again, you’re not building
muscle mass.
So, these, for me, I’m using 20s.
They’re heavy.
8-10 for me.
I go nice, and slow.
You want to be slow on your negative.
Positive, one count up, two count down.
I’m getting about 8-10 on those.
So those seated, number one, you can’t swing your body.
If I’m standing up, I can swing and use a little momentum to get the dumbbells up.
Being seated ensures that my core has to be strong, but also my biceps have to do all
the work.
So, make sure you’re going heavy enough.
I love doing palms up on the bicep curl because I feel like it recruits the thickness and
peak, versus your hammer curls.
So yes, mix it up, but if you’re limited on time, definitely do the traditional palms
up.
It’s going to hit a majority of the bicep heads – the two heads.
We’ll move onto a tricep one.
This tricep is double.
Double the fun.
You’re going to lay back, you’re going to use your plate, and you’re going to do
a narrow press on these.
Elbows are in, narrow press, and then you’re going to do a skull crusher, or overhead extension.
Same name.
And extend over the head.
This one, same thing.
You want to make sure you go heavy enough.
8-10, really isolate the triceps when you’re extending back.
Think of a hinge on a door.
Then elbows in, press up.
One press, and one extension is one rep. 8-10.
Make sure it’s heavy enough.
Elbows in, and press.
And finish with the extension.
Those are two great exercises.
I would do each one 8-10, 8-10, and then I’d probably do four sets.
If you’re serious about really adding some muscle mass int eh biceps and triceps, definitely
consider adding a second day during the week hitting those muscle groups.
Also, the more blood and the more muscle fiber that you’re activating multiple times in
a week, it’s going to pay off.
You want more blood shoved in there.
You want those muscle fibers being torn more often.
So, two times a week going that heavy, and not doing too much volume.
So, making sure that, if I’m doing those heavy exercises I’m resting in between before
I go again, and not doing so much volume that you’re not able to lift heavier weight.
Those are a few of my tips.
Remember, not spot reducing.
Lift heavy weights.
If you’re not increasing in strength, you’re not increasing in muscle mass.
Leave us a comment below.
Let me know any other questions that you guys have.
Hopefully this video was helpful for those of you who want to get leaner arms.
Thanks for joining me.
I’m trainer Amy Jo.
We’ll see you next time.