Armpit fat

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FatBurner_101

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I have armit fat like before my armpit and by my chest, I have heard you are supposed to lift weights for it, but I don't know what weights to lift and how.. Any directions?

Thanks, Maria
 
I was told there are no "spot reduction" for fat.

Working out with weights will help bost your metablism and toning. But your best bet is more cardio and eating right.

<---- I'm more of a runner then working out person. (new to that)
 
Yep, newlook is right...you can't spot reduce. You'll have to lower your overall bodyfat percentage. 80-90% of fat loss is actually related to your diet. Weight training is very important too because the most muscle mass you have the more calories your body will burn.

How is your diet? What do you do for exercise right now?

~teresa
 
You may have seen these tips already, but if not... here are 5 tips to fat loss...

1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.


2) Drink lots of water :)


3) Rest properly. This means taking at least 24-48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.


4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.


5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method.


All of the above things combined will result in fat loss.
 
The above is right that you can't spot reduce fat. Weight training (strength training) is very important for the whole body for many reasons. It will help you look lean and firm, make your muscles and bones strong, burn loads of calories, increase your metabolism, and so on. But doing exercises for a certain area of the body does not burn fat in that area. It burns fat every where. Proper diet and exercise will help you lose fat everywhere.

Sarah
 
FatBurner_101 said:
I have armit fat like before my armpit and by my chest, I have heard you are supposed to lift weights for it, but I don't know what weights to lift and how.. Any directions?

Thanks, Maria
Click to expand...

Starter's program example: (With links to demonstrations of each exercise)


Overhead Press
1 Set of 8 - 12 Reps

Bent-Over Row
1 Set of 8 - 12 Reps

Dumbell Fly
1 Set of 12 - 15 Reps
(Go light on the Flys early on, and get used to the range of motion. Going down too far can easily result in injury.)

Dumbell Split Squat/Lunge
1 set of 8 - 12 Reps
(This is harder than it looks if you use heavy enough weight. Will target the hamstrings and butt more as you step out farther.)

Squats
1 Set X 8 - 12 Reps
(The best all-around exercise for your legs. Targets the quads more.)


Start out with one or two practice sessions. Extremely light weight and just work on form. Learn how to do the exercises. Squats can be tricky because people want to come up on their toes, which is wrong. Try squatting down to a bench, chair, or something high enough to make your thighs parallel when you touch it.

When you start using real weight, use a weight heavy enough that you can only get about 12 or fewer reps. This will take some trial and error at first. Workout once a week for a couple weeks, then move to twice a week.
 
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