A short YouTube video transcript in which fitness coach Natalie Jill answers the question of how to lose back-of-arm (tricep) fat. She explains spot reduction is impossible, emphasizes overall fat loss via diet, increased exercise intensity, and building lean muscle, and recommends three triceps-targeting exercises (dips, tricep sit-throughs, and kickbacks) plus her paid programs.
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Hi, guys. Natalie, Jill here. Welcome back to Happy, Healthy and Fit. Today I'm answering the question, how do I get rid of the back of the arm fat? I get that question a lot, especially from females. They want to fix that back of the arm area. That's the area I've never personally liked on myself either. Just to share that with you. And I want to share the good and the bad news about this. The bad news first. The bad news is you can't exercise away fat in a specific area. Can't happen. No way. Not possible. In order to lose body fat from any area, from any area at all, you have to lose overall body fat. And you do that a number of ways. You do that through your diet. You have to create a deficit in making it so your body doesn't have extra source fat. You also do that from developing lean muscle mass through your diet and exercise, so you can create that definition in an area. You can do that through intensity in training, so you can lose overall body fat. Because the more intense you train, the more calories you burn, the more you're gonna work those muscles. And the more muscle you have, the more fat you lose overall. So first thing is, you can't exercise your way to a spot reduction on any place, even the back of the arms. But you can fix that part by changing your diet, upping your intensity, and creating more muscle mass overall. Now, the good, however, is that you can do exercises to shape an area. So then all that hard work you're doing with your diet and your exercise to lose that overall fat. Now your hard work shows, and you can see that definition. So I've got some favorite exercises for the back of the arm that are great. They will target that tricep muscle and make your arms look great under the layer. But to lose that layer, you still have to develop the muscle. You have to lose fat overall through diet and through your own intensity and training by upping that intensity, making it work for you so you can lose that overall body fat. My three favorite exercises are dips. And I like these because you can do a full variation on these. You can keep your legs on the ground. You can bend your knees. You can put your feet up on a bench and make them more challenging. You can even lift up one leg at a time and really play with these. But a dip will really work the back of that arm, that tricep area. The next exercise I love is a tricep sit through. And I like these because not only are they fun and they're different, but they help train you functionally and they're working different areas of your arm, mainly targeting that triceps. You can really get that nice kick to come out and show that hard work. The next exercise, my third favorite one for triceps are kickback. Now, you can do this with your own body weight or you can do them with weights, but at kickback by changing your grip position. We work different areas of the tricep and you're going to see that definition when you implement all these things to attack that back of the arm, to address it, to get rid of that fat. You want to change your diet. Make sure you're eating an unprocessed natural food diet like what's on my seven day jump start. You want to make sure you're upping your intensity, making it challenging for you so you can lose that overall fat. And you want to develop the muscle so you can see all that hard work. Now, to get the best of my body weight exercises, check out the information below. You'll see information on my Rev4 DVD. And to get help on that diet losing that overall fat, check out my seven day jump start. Bye.
