You’ve got upper arm fat that just won’t seem to go away, and it makes it hard for you to wear vests or feel confident in your body. You want to do something about it, but you’re not sure where to begin. The steps below outline a good plan that will set you on your way to finding the right solution:
Figure out why you’ve got stubborn fat there
It’s easier to handle this situation if you understand why your upper arms carry a lot of stubborn fat. Could it be genetic? Absolutely, especially if your body fat percentage is fairly low and you don’t have an issue burning fat from other parts of your body.
It could also be hormonal, particularly if you’re going through menopause or are taking medication that impacts your hormones and estrogen levels. There’s also the possibility that it’s just one of the signs of aging, and it happens to all of us. Regardless, if you identify why there’s stubborn fat, it lets you rule out some possible solutions or target others.
Follow a resistance training routine
You should already ensure you’re following an exercise and diet plan that helps you maintain a healthy weight. If that’s the case and your arms still don’t look very firm or they’re sagging a lot, it could be because there’s not enough muscle tone there. Fix this with resistance training that encourages you to lift weights and build muscle.
Ideally, you should focus on whole-body resistance training to avoid imbalances, but throw in some extra sessions that are dedicated to your arms so they get worked harder. You want some good triceps and biceps exercises in here.
Think about spot fat reduction treatment
You’ve got yourself down to a healthy rate and you’ve stuck with a resistance training routine for at least six months, but the stubborn upper arm fat still won’t go. You’ve actually lost weight elsewhere on your body and firmed up everywhere else, but there’s still a layer of fat that won’t go from your arms.
In this case, you could think about spot fat reduction treatments like liposuction to remove upper arm fat. As outlined by Northern Beaches Cosmetic, upper arm liposuction is commonly used if you’re a healthy weight but struggle with this particular part of your body. Some people see it as the only way to really deal with stubborn arm fat, so it may be useful for you.
Keep up with maintenance
Remember that your arms will not stay the same if you leave them – and this applies to every part of your body, too. You can train your arms, follow a good diet, and even have spot fat reduction treatment to finally deal with your problem. However, that stubborn fat will return if you leave things as they are. Maintain your progress by continuing with resistance training and staying healthy – that’s how you ensure the results last forever.
The solution to stubborn upper arm fat may be different for some people than others. In some cases, the “problem” came from you being overweight and not managing your lifestyle as well as you should. With proper diet and exercise, you’ll see results. For others, you need a more targeted approach because your issue is genetic or hormonal. In any case, start by determining why your upper arms are in their current condition, and go from there.
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