We have all been guilty of it at one point or another. Doing a few extra arms exercises to help get rid of arm flab. Although your gut feeling may tell you that blasting the arms with exercise will burn the arm fat, reality is that this theory is far from the truth. Spot reduction is a huge myth that is alive a well!
The fat that accumulates on the arms, or any other part of the body, is stored energy and to get rid of it you must burn the stored energy. While strengthening exercises can add significant muscle tone, the amount of calories this type of exercise expends is very limited. You can perform endless arm exercises and never see the muscle tone you are gaining, unless you lower your calorie intake or burn the fat that blankets your arms.
Research has been done with tennis players who get much more exercise with one arm than another and when the amount of body fat is measured in each arm, they are equal. When your body burns fat for energy, it grabs it from throughout your body but you will notice the most reduction where you store it the most, which for many is the midsection. You must create a deficit of 3500 calories through exercise, diet, or more easily a combination of the two, in order to burn one pound of fat.
It’s really a catch-22 that applies to every part of your body. If you have firm muscles that are covered by a layer of fat, you will have a soft and sloppy appearance. But at the same holds true if you fail to exercise, because exercise is what gives muscles a firm appearance. You must eat clean and exercise to have a lean and tone look. Sorry, no way around it!
Depending on your fitness goals, targeting any muscle 2-3 times per week with strength training of proper intensity (this means tough workouts!) will offer considerable improvements in strength, shape, and firmness. Hitting the arms with a variety of different exercises it best. This variety sculpts the muscle from many different angles, which enhances its appearance greatly!
To see our Google post on this, click here.