How To Rapidly Get Rid of Arm Fat (AKA Christian Mother Arms)

How to get rid of arm fat in the most efficient way possible.

Let's start from the top with:

What Causes Christian Mother Arms (Arm Fat)?

When you start gaining some weight, your genetic mostly determines which part of your body those excess fats would go.

You see, people distribute fat differently.

Some people distribute fat evenly throughout the body, some more on the lower body while other more on the upper side of the body.

So you're most likely have jiggly arm fat because you have more fat-hungry cells around your arms based on your genetic makeup.

That's the bad news. However, the good news is that you get rid of your disturbing Christian mother arms (Arm fat).

Now, before I show you how, first I need to let you in on some costly mistake many people trying to get rid of arm fat make. So you can avoid them at all cost.

Arm Fat Mistakes

There are 2 costly mistakes I see people trying to get rid of arm fat making time and time again.

They are:

1. Doing A Million And One Arm Exercise

Most people trying to lose arm fat try to do lots of arms focused exercises like dumbbell curl and so on, thinking they would somehow burn the fat in the arm area.

Well, doing that is a huge waste of your time.

You see, there is NO such thing as spot-reducing fat in any one area. You cannot choose the area of your body you want to burn fat in. 

And this has been proved by science in multiple studies.

For example, one study [1] where 104 people did a 12-week resistance training program using only one Arm (their non-dominant hand).

The results? 

There was very little fat-loss on the arm being exercised instead there was an overall increase in fat-loss 

So, in essence, doing just arm exercise to reduce arm fat is ineffective. In fact if you're not careful, it can even make your arms bigger.

1. Following The Wrong Weight-Loss Diet

Many people trying to get rid of arm fat using diet, usually end following the crash weight-loss diet.

Following many of those crash weight-loss diets would help you lose weight quite alright. However, the weight you'll be losing will be mostly temporary water weight and valuable muscle mass.

In essence...

You'll lose weight but not much fat, so you end still having the arm fat you were trying to get rid in the first place.

So, please stay far away from those crash or fad diets, please.

Okay, now you know about the costly mistakes to avoid, let's jump right into to things you need to focus on loose those ugly arm fats quickly.

How To Get Rid Of Arm Fats (And Keep It Off)

Now, to get rid of Christian mother arms, all you need the old fashioned weight loss tips you've probably heard before. 

Unfortunately, there is no one "special" thing that would cause all your arm fat to disappear overnight.

That said, here some gold standard tips that would help you get rid of arm fat (and others) as efficiently as possible:

1. Be In A Caloric Deficit

Before anything else, you must be in a calorie deficit if you want to lose those arm fat or any other fat for that matter.

Being in a calorie deficit simply means you're consuming fewer calories your body needs. So your body has to tap into your stored energy source (1.e your fats & muscles) to compensate.

This is the foundation of weight loss (I go into more details about it in this weight-loss article

Even if you eat only healthy foods and exercise all day long but you're not in a calorie deficit then nothing is going to happen.

2. Eat More Protein

Eating more protein (and less junk) is a painless way to lose body fat. Because many studies have shown protein to help reduce hunger, fight off cravings, increase your metabolism, preserve lean muscle mass and so on  [2, 3, 4].

So, if you want to lose your arm fat, then eating more protein is an obvious choice.

If you're looking for high-quality protein sources, then check out this article

3. Lift Weights Regularly

The more lean muscle mass you have, the higher your metabolism and the calories your body burns at rest [5].

In other words, having more lean muscle mass is cheat code for gobbling up excess body fat (including arm fat).

And the only way to have (and preserve) more lean muscle mass is by lifting weight regularly. 

So, ladies especially, don't be scared of lifting some weights regularly. 

4. Do HIIT

It will be old news for me to tell you that cardio will help you burn more body fat.

HIIT is a more efficient way of doing cardio. 

It is short, sweet and more effective at slaying excess body fat. 

5. Eat More Of Fibre-Rich Foods

Fibre-rich foods are not only great at keeping you full for long, but they are also good for your gut health.

All of which are great for a healthy weight loss and slimmer arms.

Consuming more fibre-rich food like fruits, vegetables, whole grains, nuts, seeds, and legumes would significantly help cut down those arm fat.

6. Cut Down On Refine Carbs

Refine carbs usually contains high calories with little to no fibre, vitamins and nutrients because of too much processing.

And eating refined carbs causes your blood sugar spike up rapidly, which leads to uncontrollable hunger and cravings[6]. 

So, if you want to get rid of your arm fat, then you'll have to cut your intake of refined/processed carbs like bread, biscuit, pasta and the likes. 

7. Avoid Drinking Your Calories

Avoid drinking your calories in the form of soft drinks, alcohol and even fruit juice.

These drinks are full of empty calories and it's easy to overindulge in them.

8. Drink More Water

Drinking more water is more important than you think in cutting down those arm fat.

You see, drinking more water can support weight loss by increasing feelings of fullness, prevent water retention, and temporarily enhancing metabolism [7, 8, 9].

And did I mention water here zero (0) calories? Yes, it does.

9. Better And Deeper Sleep

Sleep is another underutilise weight-loss weapon.

In fact some studies reveal that not getting enough sleep can increase hunger and slow down weight loss by up to 55% [10, 11].

As you can see, not prioritising sleep can prevent you from losing those arm fat.

So, ensure you're getting long enough sleep. And ensure you're sleeping before midnight for a deeper sleep.

Conclusion

Unfortunately,  there is no one "special" thing that would cause all your arm fat to disappear overnight.

However, the good news is that regular weight-loss regime will eventually get rid of the arm fat.

And I have covered 9 powerful tips in this article to help you in the most efficient way as possible.