Exercise plan?

SigourneyLouise2901

Anyone got any ideas for a good exercise plan to lose the flab on stomach and arms..

TavistockToad

Calorie deficit

sijomial

Walking away from the kitchen.

Fat can't be exercised, effectively it's an energy store which you empty little by little by being in a sustained energy deficit. Which also means you can't target certain areas to choose where it gets used first.

What exercise do you enjoy and will stick to long term?

malibu927

You can’t spot reduce. Eat in a calorie deficit, do the exercises that you enjoy and challenge you to get better (ideally in some combination of cardio and strength/resistance training). It make take you a while to see changes in those areas...some places are the last to lose depending on your genetics.

cwolfman13

You can't use exercise to spot reduce fat. When you lose weight, you lose from all over and where it comes off first and last is largely genetic. You lose weight (fat) when you're in a calorie (energy) deficit. Body fat is just stored energy...when you consume less energy than your body requires to maintain the status quo, you burn body fat to make up the difference...with or without exercise.

Personally, I usually recommend to people to just start moving more...go for a walk...do things throughout your day to just move more and get your body used to moving. Once you're comfortable, start adding in some moderate cardio work a few days per week for 30 minutes or so and build up to 5...add some resistance training 2-3x per week.

After that, more specific fitness would dictate protocols.