JJ Virgin4x NYTimes Best Selling Author, Certified Nutrition Specialist, Fitness Hall of Famer

How to get rid of fat on arms

5 Jun 2026 · 1 min

Watch on YouTube

1:06

In this instructional monologue, the speaker outlines a 75/25 framework for achieving toned arms. The majority (75%) comes from challenging the arm muscles with big, metabolically demanding compound exercises such as push‑ups, dips, pull‑ups, overhead presses, and bent‑over rows, which engage the triceps and biceps through pushing and pulling motions. The remaining 25% focuses on nutrition—specifically consuming optimal protein—to support muscle protein synthesis. The speaker also recommends the supplement “Yoked” from Myos, claiming it boosts muscle protein synthesis by 18% over three weeks. Finally, the importance of adequate rest and recovery is emphasized, warning against daily high‑frequency training and urging consistency over time.

Chapters

How do I get toned arms like you? They mean me, and thank you for that. And here's the thing, you gotta challenge those muscles. 75% of getting toned arms is doing the work, and I focus on big compound movements that are more metabolically costly, like push-ups and dips, pull-ups, overhead presses, bent-over rows. Hard stuff. And every time I'm pushing, I'm using my triceps. Every time I'm pulling, I'm using my biceps. But I'm doing big stuff. That's number one. The other 25% is your diet, getting optimal protein on board. I also love a product called Yoked from Myos. Increases muscle protein synthesis by 18% in 3 weeks. So that's another one that I add into the mix that can be super helpful. And then one other piece, I don't know how it fits into the 25/75, but you got to make sure you're resting too. Don't just like do push-ups every day. So challenge your muscles, feed those muscles, rest those muscles, repeat, and stay consistent. It takes time, but it's worth it.