Losing arm fat maybe one of the biggest concern for many women who have fat under her arms or around her triceps. With sleeveless dress being one of most women's favorite clothing, this is totally understandable.

During your research for the answer, you may have discovered many possible solutions. I’ve looked at those advices and suggestions on this subject and I can understand why most of them won’t work; for those who have put some efforts to try them, I am sure you will agree with me. Here is what the majority of told you:

1. Focus your exercises on your arm; for example: triceps extension, diamond pushups, etc. This method won't give you the result that you want because the only way to burn fat is doing full body exercises. Why? Because you CAN’T choose specific spot, train it heavily, and hope that you’ll remove fat from that body part.

Training particular spot is not the answer for the question ‘how to lose arm fat’; additionally, it won’t do the job if your issue is tummy fat, love handles, or any other fat in certain spot on your body. Instead, you should do a full body exercises, therefore get rid of your overall body fat; for women, at 16-18% body fat you’ll obtain that slim arm and sexy flat stomach.

2. Doing regular cardio exercises a few times per week while keep your heart rate in target heart rate zone. What you'll do here is steady pace cardio, most likely on a fitness machine such as elliptical machine or treadmill or any other equipment that allows you to exercising while watching TV, maybe 3 or 4 times per week. This is misleading method that most people do; it will only consume your time on long, boring, and fruitless exercises.

I'm sure you must have tried this; it is one of the mainstream’s beliefs anyway. Furthermore, this is the reason why most of them fail. Your body is not meant for steady pace exercise; it’ll simply keep up by adjusting itself with your regular exercise by slowing its metabolic rate. When that time comes, your regular exercises will have less and less result; it may even produce no result at all!

The answer to the question "how to lose arm fat" and any other fat burning effort in general is high intensity interval training. This mean that instead of steady pace exercise, you must keep changing the intensity of your exercises; this will make your body unable to adjust itself, thus result in fast metabolic rate and fat burning. Here's a good example: alternate between running as fast as you can for one minute and slow jog for two minutes a few times. You can also apply this on swimming, biking, and any other cardio exercises.

3. Doing strength training; indeed, you should do this, but do not focus to train one specific spot such as arm or tummy, remember that your ultimate goal is to achieve ideal body fat. You can do this with dumbbell or barbells, but making use of your bodyweight is alright too. A few great bodyweight exercises: bodyweight squat, decline pushups, and bodyweight inverted rows.

Know that women will not get bulky from performing strength training; they just don’t have sufficient testosterone for that.

4. You'll also going to find that in order to lose arm fat, you'll need healthy eating habit; this one is also true. The golden rule should be staying away from fast food no matter what and choose unprocessed foods instead. Also remember to avoid liquid calories like soda and alcohol; instead, increase vegetables and fruits intake.

So, how to lose arm fat? High intensity interval training, strength training, and proper nutrition would be the key ingredient; not only to burn fat in specific spot, but to achieve ideal body fat and remove all those unwanted fat from your body.