Why is it so difficult to lose meat on the arms

The difficulty in reducing body fat in the arms is mainly related to factors such as high local fat resistance, muscle loss, low metabolic rate, improper exercise methods, and changes in hormone levels.

1. High local fat resistance

The back of the arm is a common area for fat accumulation, where fat cells are less sensitive to hormone breakdown and are often mobilized last during weight loss. After menopause, the decrease in estrogen levels in women will further exacerbate the accumulation of fat in this area, which can only be improved through whole-body weight loss combined with targeted training.

2. Accelerated muscle loss and relaxation

With age or lack of exercise, the triceps muscle fibers gradually atrophy, leading to a decrease in skin support. Insufficient muscle mass can make the arms more prone to relaxation after weight loss, requiring resistance training such as dumbbell arm flexion and extension, push ups, etc. to enhance muscle tension.

III. Decreased basal metabolic rate

Arm activity is usually less than lower limb activity, resulting in lower daily energy expenditure. People who sit for a long time have poor blood circulation in their arms and low efficiency in fat oxidation. It is recommended to improve overall metabolism through whole-body aerobic exercise such as swimming and boxing, indirectly promoting local fat burning.

4. Inaccurate training methods

Relying solely on dieting or running is difficult to effectively shape the arms, and excessive aerobic exercise may exacerbate muscle breakdown. Strength training for the triceps should be scheduled three times a week, such as narrow push ups, rope presses, etc., with 12-15 repetitions per group to reach exhaustion.

V. Hormonal and Genetic Effects

Elevated cortisol levels can promote the distribution of fat to the upper limbs, and hormonal fluctuations before menstruation in women may also lead to water retention. Genetic factors determine the tendency of fat distribution, and in such cases, a combination of dietary management and impedance training needs to be maintained for a longer period of time to be effective.

Improving arm body fat requires a strategy that combines continuous whole-body weight loss with local shaping. Control the intake of refined carbohydrates in diet, increase high-quality protein and dietary fiber, and drink no less than 2000 milliliters of water per day. In terms of exercise, arrange 150 minutes of aerobic exercise per week combined with 3 upper limb strength training sessions, and pay attention to supplementing whey protein after training to help muscle repair. Lack of sleep can hinder fat metabolism, it is recommended to ensure 7 hours of high-quality sleep. Middle aged and elderly people can try water resistance exercises to reduce joint pressure, and postpartum women need to gradually resume training under the guidance of a doctor. After the body fat percentage drops to a healthy range, the problem of worshipping meat usually improves significantly.