Don't you hate it when you slip into that LBD and look in the mirror, only to find your arms looking a bit heftier than they should? All that time spent at the gym trying to tone those arms, gone to waste. FML, right?
Hold on a moment! Don't go ape-s*** just yet. After all, the solution may be as simple as changing up the way you work for getting leaner arms.
What's your approach to leaner arms? Is it to spend all of your time hitting the treadmill? Do you hit those biceps and triceps like a rockstar two or three times a week? Are you blasting your shoulders with a kettlebell workout regularly?
While there is merit to each of those approaches, doing them alone is a big mistake.
Here's a harsh truth for you: there's no such thing as "spot toning" or “spot reducing.” You can't burn fat only on the back of your arms by working those areas more than others. All that time spent training your arms is going to help you seriously increase your strength, but it's not going to reduce the amount of fat that covers those muscles, which is probably what you’re going for.
So what's the secret? It’s a three-pronged attack, really.
Jogging is not your best friend when it comes to burning fat. Jogging actually reduces fat burning, though it does help you burn calories. To burn more fat specifically, you have to turn up the intensity of the workout. High-intensity interval training (HIIT) induces excess post-exercise oxygen consumption (EPOC, or the “afterburn” effect) which allows the body to burn fat up to 38 hours after exercise.
This means you can be more efficient in the gym, focusing on short bursts of high-intensity work with equally short rest periods and burn more fat later than if you ran for an hour at a slower, steady pace.In the end, the secret to leaner arms is burning fat. You can't spot reduce, so you have to decrease your overall fat mass in order to have those gorgeous guns you're working hard to achieve.