Weight Loss

How to Lose Excess Arm Fat – 7 Simple Steps

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1) IMTG Fasted Cardio

Study #1 – British Journal of Nutrition

Researchers had twelve physically active male participants to perform a bout of treadmill exercise at 10am, either after they had eaten breakfast or in a fasted state having not eaten since the evening before.

Following the exercise all participants were given a chocolate milkshake recovery drink. Later in the day, participants were provided with a pasta lunch which they were asked to consume until they felt ‘comfortably full’

Their lunchtime consumption of energy and fat was assessed and calculated, taking into account the amount of energy and fat burned during the morning period.

The researchers discovered that those who had exercised in the morning did not consume additional calories or experience increased appetite during the day to compensate for their earlier activity.

They also found that those who had exercised in a fasted state burned almost 20% more fat compared to those who had consumed breakfast before their workout


Study #2 – Journal of Applied Physiology


Study on Spot Lipolysis

Study from the American Journal of Physiology found that spot lipolysis is real – looked at exercise in 10 healthy, fasted males

Found that aerobic exercise increases whole body adipose tissue lipolysis, but that lipolysis was higher in subcutaneous adipose tissue (SCAT) adjacent to contracting muscles than in SCAT adjacent to resting muscles

Concluded that: you acutely burn more fat in fat regions near active muscles than in fat regions distant from active muscles

Could be explained because the local fat oxidation appears to be the result of the increased temperature and blood flow near the exercised tissue

This may increase the delivery of fat burning hormones like epinephrine and norepinephrine

Myokines released by the active muscle, like IL-6, may also increase fat oxidation rates in nearby fat tissue


Upper Body HIIT

Study – Brazilian Journal of Physical Therapy

Looked at the cardiac autonomic responses during upper versus lower limb resistance exercise in healthy elderly men


Ten volunteers underwent the one-repetition maximum (1RM) test to determine the maximum load for the bench press and the leg press

Discontinuous RE was initiated at a load of 10% 1RM with subsequent increases of 10% until 30% 1RM, followed by increases of 5% 1RM until exhaustion


Parasympathetic indices decreased significantly in both exercises from 30% 1RM compared to rest and HR increased (69 to 90 bpm for upper and 66 to 89 bpm for lower)

Cardiac autonomic change occurred from 30% of 1RM regardless of RE limb – however, there was more pronounced sympathetic increase and vagal decrease for upper limb exercise than for lower limb exercise


3) Triceps make up 2/3 of the arm, more LBM (Dips are a solid way to train them)

4) Close Stance Push Ups 5-20 reps multiple times per day

By planting your hands close together beneath your chest, you are shifting greater emphasis to your triceps and deltoids

5) Estrogen Dominant

Estrogen dominance results in the aromatization of testosterone to estrogen – so instead of creating lean muscle mass and developing sexually mature reproductive organs, testosterone gives up the fight to convert to estrogen instead

Estradiol directly increases the number of antilipolytic α2A-adrenergic receptors in subcutaneous adipocytes

Visceral adipocytes exhibit a high α2A/β ratio, and these cells are stimulated by epinephrine and can increase LPL expression

From what I could find, estrogen deposition/storage is mainly around the stomach/hips/thighs, and doesn’t directly correlate with arm fat – but being estrogen dominant would increase fat storage overall, and, therefore, increase arm fat

6) Train the lats because they tie into the triceps

7) Thyroid Related – Intermittent Fasting

Because the thyroid hormones T3 and T4 control cellular metabolism throughout the body, when there is not enough of them for any reason, this metabolic function slows and becomes impaired


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