What Should I Do About the Extra Fat Between the Breast and Armpit?

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What to do about that Extra Fat between the Breast and armpit? Foreign. This is JJ Virgin, four time New.

York Times bestselling author, celebrity nutrition expert.

And Fitness hall of Famer. I've been on a lifelong quest for answers to the toughest health questions and now I'm sharing what I found with you. Welcome to Ask the Health Expert. Bettina from Instagram asks, do you have a suggestion for an exercise that helps to minimize the extra fat between the breast and armpit? I might have a couple tips. Stay with me.

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Okay, so you probably heard that spot reducing doesn't work. However, you can spot tighten, which is going to hold everything in better. I think of muscles as your metabolic Spanx. You know those things that you put on your thighs and booty to hold it in a little bit tighter. So the challenge is this is a little bit of a tough place to go. And I'm also going to make sure that we're going to approach this two different ways because I'm looking at like, I think of this as that little extra pillow that forms when you're wearing a strap top, a bikini or a regular bra. At least that's how Bettina explains it. So we want to focus on exercises that can hit that area. Now I have a lot of exercises in my fast fitness program that go through this, but let me go through a couple of suggestions of ones for you. But then I'm going to tell you one other thing you have to do that's super important, so don't let me forget. Okay? So the first off to build those metabolic Spanx around that area because last I checked there was no Spanx for that area. You want to really tighten up. And so what's going to help hold that in tighter would be push ups, bent over rows, one arm rows, any type of rowing exercise or rear fly exercise and then a push up or a forward fly exercise. And you can google these and we will also put them in our Friday blog. Now, important to do them in the right amounts because here you really want to build muscle. And the best range to build muscle is when you do an exercise for 8 to 12 repetitions, have the heaviest weight that you can handle in good form. That means if you can get to 12 and keep going, you need to make it heavier. If you can't get to eight, you need to lighten the load, then take a 60 second break and do it again. And ideally do a 60 second break and, and do it again and do three to four sets of those exercises. So that's the first thing. But the second thing is you also want to drop some body fat. And exercise is great for helping hold everything in tighter. And it's also great for helping you maintain that weight. Because muscle, when you start to work your muscles, you become more insulin sensitive. You are better at dealing with blood sugar and your insulin won't go up as high. So you're better at burning off fat. But in order to drop body fat, you really need to shift your diet. And some of the things that can make a big difference quickly is to uncover your hidden food intolerances. That's what I talk about in the Virgin Diet. In fact, the tagline for that book is drop seven foods lose seven pounds just seven days. Because the average person, having looked at loads of people going through the virgin diet is losing up to £7 in those first seven days. And because they're identifying the foods that are creating inflammatory responses and not working for them, that weight and more tends to stay off. Now next thing is to make sure that you're lowering your sugar impact, and this is the sugar impact diet is to make sure that sugar isn't sneaking into places it shouldn't be. Because when you're eating a higher sugar impact diet, you'll have higher blood sugar and higher insulin. And that makes you a fat store rather than a fat burner. And some of that fat, if you are one of those genetic people who tends to store more fat around their upper torso, will go right to that pillow that Patina talks about. And then finally you want to make sure that you're eating by the plate and the clock. So what do I mean by that? I have a plate that I've designed for both the sugar impact diet and the virgin diet to really help balance blood sugar. It includes healthy fats, little amounts, two to four servings, and that would be things like avocado, olive oil, nuts and seeds, and then clean protein things like wild fish and grass fed beef. Now of course you also get a little bit of healthy fat in those, in that wild fish as well. So you count that in loads of non starchy vegetables to get the fiber and all the phytonutrients, all the great stuff from the plants and a little bit of a slow low carb. And these plates are detailed in the books, but why they're put together this way is to really help you balance blood sugar. So you don't have a big blood sugar response and you don't have a big insulin response. Because when insulin can stay low, it's easier for your body to use stored fat for fuel. The other important thing is to eat by the clock. And that means we're going to start to work on stopping eating three to four hours before bed. That's step one. And then making sure that you're eating every four to six hours. So getting rid of the snacks and ideally moving into eating more within an eight hour window once your blood sugar is really stabilized. So that you might be having a late breakfast, you know, smaller, smaller lunch, early dinner or lunch might even be missed. Or it might just be a bar. So those are the things that can help your body lose fat and then the exercise can help tighten everything up and help you keep that fat off. This is JJ with Ask the Health Expert. I do this five times a week, so make sure you never miss a show by going to subscribetojay.com.

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