back and arm fat

You cannot spot reduce.

jemhh wrote: »

Sorry but you can spot reduce fat. You'll need to work on overall fat loss by eating fewer calories than you burn. In the meantime, add strength training via bodyweight or free weight exercises.

That's it, my friend.

I never had too much "back fat" but I've lost inches in my arms. I ate at a deficit, lost fat, and strength trained to maintain muscle.

Spinchi1 wrote: »

So when counting calories if I burn 500 calories a day would I eat about the same amount of calories I burn or eat a bit more.

Eat the amount of calories MFP gives you. If you exercise, or burn more calories, try eating 50% of them back.

jemhh wrote: »

jemhh wrote: »

Sorry but you can't spot reduce fat. You'll need to work on overall fat loss by eating fewer calories than you burn. In the meantime, add strength training via bodyweight or free weight exercises.

Shoot I just realized there's a typo that completely changes my intended meaning. I fixed it here but can't seem to edit my original post.

Oh yeah. My mind just saw what I wanted. I didn't even notice.

cornfedjo wrote: »

I rarely if ever eat back my daily exercise calories. For arm fat I got some 4lb weights from Walmart that have straps on them and while I'm watching TV and sitting I work my arms for 10 minutes or so. Took off 1/2" of that flab already!

The 1/2 lb from you arm came from general fat loss by eating at a deficit. That's awesome! But also what we are trying to tell the OP.

Definitely what everyone is saying here. Reduce overall body fat with calorie deficit. Work on body recomposition with weight lifting. Heavy weight lifting is a good way to work specific muscle groups to get good definition. Be aware that you are going to only see results for fat loss with calorie deficit, so stick to that above all else.