How to Remove Back & Arm Fat

Anyone who has ever began a weight loss program knows how difficult it can be to follow through to the end. Many people get discouraged when they put forth a lot of effort without seeing much in the way of noticeable results. The fact is, fat loss is often a lengthy process full of peaks and valleys. For those looking to target arm and back fat specifically, the good news is that persistence and perseverance will pay off over time. By following a healthy regimen of diet and exercise, arm and back fat can become nothing more than past memories.

Instructions

• 1

  Restructure your diet so that you are eliminating as many unhealthy foods as possible. Substitute foods that are high in saturated fats, such as mayonnaise and butter, with healthy fats, such as olive oil and avocado. Avoid processed foods and those that are fried. While grains and other carbohydrate containing foods should not be cut out of one's diet entirely, they should be limited whenever possible. Many people find restructuring their diet to be the most difficult aspect of fat loss; however, it is without a doubt the most important.

• 2

  Practice cardiovascular exercise three to five times per week. Running, biking and rowing are just a few popular forms of cardiovascular activity, all of which will help not only to condition your heart and lungs but also to speed up the body's metabolism; an important element of the fat loss process. Ideally, cardiovascular activity should be maintained for 30 to 45 minutes per session.

• 3

  Do exercises that specifically target the arms to begin to hone in on arm fat reduction. While there are a variety of machines and weights that can be used to target arm fat, interval training is considered by many to be the most effective method, and requires little to no equipment. Exercises that target arm fat include diamond push-ups and pull-ups, both of which will strengthen and tone your arms. Strive to reach at least three sets of 10 pull-ups and push-ups everyday.

• 4

  Target your back fat with exercises that are meant specifically to tone and strengthen your back, many of which require no weights or other equipment. Back extensions, opposite arm and leg lifts and even yoga are all effective strategies for eliminating back fat.