Back Fat/Arm Fat

sbandjh

:sad: Back fat on me is the grossest... It is also apparently something that has become very attached to me. I am looking for some exercises that I can do at home or at the gym to help shrink this area... Also my arm wave(you know you wave and then your arm skin waves after you have finished). I spoke with a trainer and was given some exercises but would love to get any advice from anyone who has had success in loss in either of these two areas. Thanks so much!

JesterMFP

Unfortunately, you can't spot-reduce fat, which means that specific exercises will not target fat in that area. You just have to keep losing the fat all round, which is achieved with a calorie deficit. Eventually, it will go from those areas, but exactly when depends on how your particular body carries fat. It looks (from your ticker) like you have another 50 or so lbs to go, so you'll definitely see progress as you lose that.

SaintGiff

What Jester said. Your genetics determine where your fat is stored and which fat comes off first. Blame your parents.

89nunu

Unfortunately, you can't spot-reduce fat, which means that specific exercises will not target fat in that area. You just have to keep losing the fat all round, which is achieved with a calorie deficit. Eventually, it will go from those areas, but exactly when depends on how your particular body carries fat. It looks (from your ticker) like you have another 50 or so lbs to go, so you'll definitely see progress as you lose that.

^this, I'm afraid

JDubIsShrinking

yep. What other posters have said.
I'm in the same boat. I have lost inches in my arms, but they are still bane of my existence. I lift weights, so I do have a little more definition (poking through the flab). So, that's something. I guess?

Arydria

I concur with what other posters said. But with that said, it's possible your arm "fat" May be loose skin. Unfortunately that is the case for me, so I'm going to see a plastic surgeon when I reach goal and have it removed. It's the bane of my weight loss, and I'm at least one size larger on top because of the dang arms!!

Cbefitforlife

interesting that everyone is saying that you cannot spot-reduce fat. Jillian says this on a particular video I own. I think the whole genetics thing is bull, along with a slow metabolism. You can get what you want if you work hard for it. Anyone can. I have seen too many people on here change their lives and transform their bodies. As we age our body needs more muscle. I am going to be 39, and I do know that all the weight related exercises keep my in better shape. I can totally weigh more and look better if I am incorporating weights, verses weighing less and not. Huge difference. I think the tape measure is a better way to mark progress. Weigh in once a week at same time, and totally naked on same scale to get best result.

Have you tried Jillian MIchael's video...no more trouble zones? I am not asking you to do whole video in one day. Actually just one segment of 6min. plus the warm up will have your heart rate pumping so high. All you need is 3lb weight too.
Add this to a 1mile walk, and do different workout every day for 1month. Get back to me and let me know how you feel.

Your total workout should be about 20min. or so. I only do the ones with legs and arms. May seem like a waste of money on a video, but to my eyes and my results...well worth it. These workouts work on the largest muscles in your body, so therefore: you burn more calories that way.

Another thing you can do is "slowly increase your exercise, and slowly decrease your food." Every month add 5min. of cardio until you have reached 60min. total. Every month make a goal to change a habit. Maybe first one can be no eating after 7pm. unless it is a fruit. Maybe next month agree to go to bed at same time, and wake up at same time. How about after that you could make a point to add 5 servings of veggies in your diet a day. How about water...do you drink enough? Make a goal of that.

I keep a folder at home. I have written down exercises for 10min. trainers on days I do not have a lot of time. I do every exercise for 1 minute. Some include ski move, side squats, and kicks. On some days, anything is better then nothing. I have before and after photos, and printed up inspirational stories and tips that others have given me.

Capt_Apollo

an overall calorie deficit and proper fitting bras.

JesterMFP

I think the whole genetics thing is bull, along with a slow metabolism. You can get what you want if you work hard for it. Anyone can. I have seen too many people on here change their lives and transform their bodies.

Genetics determines where/how your body stores fat. That's why some people are naturally pear-shaped, while others tend to store fat around their abdomen. It has nothing to do with how hard you work or wanting it bad enough. No one said the OP cannot lose the back/arm fat, just that specific exercises won't target that fat loss. She still has 50lbs to lose so I'm very confident that she will see good progress in those areas as she loses that fat.

_jayciemarie_

I count calories and run about 20-25 miles a week. My back fat is finally disappearing. It is just all part of the process. The only way to spot reduce is with liposuction.

starrylioness

Don't have any advice but I'm with ya on this! Having the same problem. Back and arm fat...ugh. I hate it. I do think genetics play some part in it though because my mother, grandmother and uncle all have bad back fat too so...

SezxyStef

My back fat is almost all gone...one side more than the other...weird I know..

but along with that a lot of other fat has gone too...

You can't spot reduce...

calorie deficet is the only thing you need to lose weight/fat but along with that if you aren't doing some sort of resistence training and enough protien you will lose muscle too...

You may not end up with what you wanted...

sally_jeffswife

Proper diet probably the most important thing, Then lots of deadlifts,overhead excercises and triceps most likely for arms and back

lemur_lady

interesting that everyone is saying that you cannot spot-reduce fat. Jillian says this on a particular video I own. I think the whole genetics thing is bull, along with a slow metabolism. You can get what you want if you work hard for it. Anyone can. I have seen too many people on here change their lives and transform their bodies. As we age our body needs more muscle. I am going to be 39, and I do know that all the weight related exercises keep my in better shape. I can totally weigh more and look better if I am incorporating weights, verses weighing less and not. Huge difference. I think the tape measure is a better way to mark progress. Weigh in once a week at same time, and totally naked on same scale to get best result.

Have you tried Jillian MIchael's video...no more trouble zones? I am not asking you to do whole video in one day. Actually just one segment of 6min. plus the warm up will have your heart rate pumping so high. All you need is 3lb weight too.
Add this to a 1mile walk, and do different workout every day for 1month. Get back to me and let me know how you feel.

Your total workout should be about 20min. or so. I only do the ones with legs and arms. May seem like a waste of money on a video, but to my eyes and my results...well worth it. These workouts work on the largest muscles in your body, so therefore: you burn more calories that way.

Another thing you can do is "slowly increase your exercise, and slowly decrease your food." Every month add 5min. of cardio until you have reached 60min. total. Every month make a goal to change a habit. Maybe first one can be no eating after 7pm. unless it is a fruit. Maybe next month agree to go to bed at same time, and wake up at same time. How about after that you could make a point to add 5 servings of veggies in your diet a day. How about water...do you drink enough? Make a goal of that.

I keep a folder at home. I have written down exercises for 10min. trainers on days I do not have a lot of time. I do every exercise for 1 minute. Some include ski move, side squats, and kicks. On some days, anything is better then nothing. I have before and after photos, and printed up inspirational stories and tips that others have given me.

I bought that one just before Christmas. I only got half way through and felt so sick I had to stop. My goal for the next 6 months is to build up slowly and do the damn thing the whole way through lol.

Its got some good lifts in it though so I have incorporated a few into my normal routine.

sbandjh

Awesome- I am gonna blame the parental unit partially and continue to work on it! Thank you for the advice- I may try the video and see where it takes me

wyattj99

interesting that everyone is saying that you cannot spot-reduce fat. Jillian says this on a particular video I own. I think the whole genetics thing is bull, along with a slow metabolism. You can get what you want if you work hard for it. Anyone can. I have seen too many people on here change their lives and transform their bodies. As we age our body needs more muscle. I am going to be 39, and I do know that all the weight related exercises keep my in better shape. I can totally weigh more and look better if I am incorporating weights, verses weighing less and not. Huge difference. I think the tape measure is a better way to mark progress. Weigh in once a week at same time, and totally naked on same scale to get best result.

Have you tried Jillian MIchael's video...no more trouble zones? I am not asking you to do whole video in one day. Actually just one segment of 6min. plus the warm up will have your heart rate pumping so high. All you need is 3lb weight too.
Add this to a 1mile walk, and do different workout every day for 1month. Get back to me and let me know how you feel.

Your total workout should be about 20min. or so. I only do the ones with legs and arms. May seem like a waste of money on a video, but to my eyes and my results...well worth it. These workouts work on the largest muscles in your body, so therefore: you burn more calories that way.

Another thing you can do is "slowly increase your exercise, and slowly decrease your food." Every month add 5min. of cardio until you have reached 60min. total. Every month make a goal to change a habit. Maybe first one can be no eating after 7pm. unless it is a fruit. Maybe next month agree to go to bed at same time, and wake up at same time. How about after that you could make a point to add 5 servings of veggies in your diet a day. How about water...do you drink enough? Make a goal of that.

I keep a folder at home. I have written down exercises for 10min. trainers on days I do not have a lot of time. I do every exercise for 1 minute. Some include ski move, side squats, and kicks. On some days, anything is better then nothing. I have before and after photos, and printed up inspirational stories and tips that others have given me.

JM No more Trouble Zones are good, short and sweet and free on you tube

Annie_01

an overall calorie deficit and proper fitting bras.

So this has been your experience? You wear a proper bra?

How does a proper bra help with arm flab? Other than the right size bra not cutting too deeply in to back fat how does it help reduce it?

Cbefitforlife

I Never do the whole thing or even half way thru. I just do 1 segment a day added to cardio. I am telling you...that is all you need. It s 11min. total with warm up. Then add 1 or 2miles of cardio. 15-30min.

Capt_Apollo

...

Eleonora91

This is a big concern for me either. I have lost weight but I still have a lot on different spots, including my arms. I've been exercising my biceps and they're already looking much better, but it's not working that good with my triceps. Maybe I just need more time, maybe if I don't lose ALL the excess fat it will never go away, but I don't plan on getting to my ideal weight to be honest, so I'm having faith in those exercises.

This is the one I'm using for the triceps: http://youtu.be/G_DyI5BEN8I