Back fat and bye-bye arms?

saisongbird · March 2010

Hi girls! I don't usually post on here but I've got a working out question...

So my dress came in and while I love it, i HATE the way my back and arms look in it. I've been doing the 30DS for about 5 weeks and everyone says they see a difference even though I'm afraid to weigh myself. I see a difference in my bottoms though, and not in my tops.

So my question is: what exercises can I do to get rid of back fat and the bye-bye arms, in addition to the exercises involved in 30DS? TIA!

Nebb · March 2010

I dont do the 30DS, and in my personal opinion you wont SEE a huge difference until you incorporate heavier weights into your routine. 3 and 5 pounders arent going to do much for your muscles uptop. You also cant really target only your back fat, you have to target all over and just hope for the best.

Dips and pushups are your friend though, they can easily be done at home and work wonders. If you have a bench or a stability ball to sit on, there are a TON of upper body exercises you can do (please, with heavier weight), you just have to be open to a different routine.

desertsun · March 2010

CARDIO. Eat right. As Nebb said, lift some heavier weights to build muscle. All of these things will help your body use up energy stores and get leaner all over. There is no way to "spot reduce." Different people simply carry fat in different places. For some of us, it's arms, for some people it's their butt. So, all you can do is try to create an energy deficit (burn more than you consume) to reduce your overall body fat.

swim1011 · March 2010

There would be a lot more happy women in this world if we could spot reduce. The best way to reduce your overall body fat and tone up is to do more cardio, and as nebb said, heavier weights.

If 30DS is all you are doing, I would incorporate more cardio into your regimen- hiking, running, whatever floats your boat. It will also break up the monotony of only doing 30DS, and keep your metabolism revved by doing different workouts.

Go on the internet and research some upper body workouts, you will get a million hits and plenty of great ideas. I also have gotten some great workouts from Health, or Fitness, magazines.

raynes · March 2010

In addition to everything that's already been mentioned, I want to reiterate the suggestions of pushups. Check out the 100 pushup challenge.

Pushups are fantastic for your arms, back and chest.

pirategal03 · March 2010

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_back-fat-bye-bye-arms?plckFindPostKey=Cat:Wedding%20BoardsForum:238Discussion:9dfe5ffc-9726-4322-a639-f892fe7f4a89Post:4a483d10-9c03-49a6-9787-103e3f99e0bd">Re: Back fat and bye-bye arms?</a>:
[QUOTE]In addition to everything that's already been mentioned, I want to reiterate the suggestions of pushups. Check out the 100 pushup challenge. Pushups are fantastic for your arms, back and chest.
Posted by raynes[/QUOTE]

Dito this *1000

verycrafty · March 2010

One PP mentioned dips, which I think are fantastic. Hold the side of the bathtub (with the bathtub behind you) and do what amounts to a backwards pushup. Make sure your legs are extended in front of you to maximize benefit. This is great for your "bye bye arms" and your back. It can be done right before you hop in the shower every day.

The 100 pushup challenge is also really good. I was shocked at just how much strength I had lost since high school (the last time I likely did pushups). Good thing is that I have regained my strength and lost the flab that was starting to accummulate.

Good luck!

iallrd8it · March 2010

Yep everything that was mentioned before along with some pull-downs or a chin-assist machine if you go to a gym or you can try swimming as a good total body toner if you want to mix it up a bit. Eating healthy will also play a major role. Good luck!

sing_blonde_girl · March 2010

Hey - Tammy Lee Webb has a workout series that has a segment called "I want those arms" and it WORKS.. some 4 lb weights, and incorporate it into your routine.
I've been doing it fairly regularly and my daughter told me I had guns last night

lharri12 · March 2010

As many others have said, there is no way to pick and choose where your fat will disappear as you lose weight. You just have to keep lifting some weights, but most importantly, keep doing cardio!!!!!

Nebb · March 2010

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_back-fat-bye-bye-arms?plckFindPostKey=Cat:Wedding%20BoardsForum:238Discussion:9dfe5ffc-9726-4322-a639-f892fe7f4a89Post:688bb16a-467e-41d3-a365-2b6c99d50304">Re: Back fat and bye-bye arms?</a>:
[QUOTE]Dips are a really good way to work your upper body. <strong>All though it is good to get heavier weights you dont want to go body builder heavy weights if your trying to tone up. If you are trying to tone up, try doing 20 reps at a time each time you are doing a work out. </strong>One work out that has really helped my arms is getting some 10-15 lb weights and start with your palms facing your thighs. LIft your arms (with the weights obvioulsy lol) and slowly turn your arms to the point where your palms are facing up and your arms are parallel to the ground. Keep your core tight and dont weeble wobble while you are doing it. This should help with your arms. For your back try holding yourself up on a bench that is angled up. (You can hold a weight while you are doing this, your choice) You will basically be holding yourself up with your lower half and your upper half will be "dangling" from the bench. Let upper half slowly drop then lift yourself up SLOWLY. Do 3 reps of 20 and that will help strengthen your back and also burn some fat. The main thing you want to remember when working out is keep your core tight, eat a healthy diet and stay active! Good Luck!
Posted by jenn_t784[/QUOTE]
WRONG! heavy weights is not going to make you bulk up. The act of building muscle is what creates the "toned" look when you have lost the fat above your muscle. The act of "toning" doesnt exist, you cannot change the shape of your muscle only the size. Doing a lot of reps at a low weight will do nothing but make you good at that motion, it will not build the muscle. In order to build you need to increase the weight regularly.

Tony&Lindsey · March 2010

I just started the 30 DS 2 weeks ago and am already seeing a difference. I also run/uphill power walk in the morning everyday for 30-60 mins. I dont care what anyone says though...you MUST watch your diet or calorie intake or the flab will never come off. At least thats true for me. As soon as I start buckling down to my diet AND excersise, its the best way to lose inches.

saisongbird · March 2010

Thanks for the new workout ideas, ladies! I'll be giving some of them a shot later.

climbmt26 · March 2010

I agree with most of the PP. You should mix up your workout to keep your body surprised and metabolism high. Also, increasing weights is a MUST! You can't build muscle with light weights once your body is used to them. When you lift, you should do 2-3 sets of 8-15 reps, and by the end, you should be spent. You shouldn't be able to finish that last little bit. Once you can do 3 sets of 15, time to get a heavier weight!

Also, the cardio is super important. It's not about how long you do it for, but the intensity of the workout. Try doing just a 30 minute workout that really gets your heartrate up and sweat going. Once you can do that, switch to interval workouts. The 1-2 minute "break" in the interval workout gives your muscles (and your breath!) time to recover briefly before you start the next intense couple minutes.

Of course, as PP have said, you have to watch what you eat too! Sub some of your favorite carb snacks (cookies, ice cream) for dried fruit (to satisfy that sweet craving) and nuts (to fill you up).

Good luck!

shainarae714 · March 2010

This may be a stupid question, but what is 30 DS?

hmwarner88 · March 2010

Yes, what is a 30DS?

katiebiscay · March 2010

I am wondering what 30DS are also!

Nebb · March 2010

30 Day Shred, its a Jillian Michaels work out video.

kwillia101 · March 2010

IThanks for clarifying what 30DS is!! I am wearing a halter type wedding dress and definitely not liking the way my arms and back look in it either. I am going to be buying the 30DS once I have the OK from my doctor that I can work out, just got my gall bladder out a week ago. Yay me! lol anyways I was wondering for those who are familiar with the 30DS...what equipment will I need to go along with Jillian's video? ie yoga mat, weights, stretch cord??

creston · March 2010

For the 30DS, you will need weights (start light, DO move up as you are able, and challenge yourself) and a mat if you are working out on a hard surface. Also: you will need a good sports bra. Other than that, you're good to go.

cukimerrydoll · March 2010

I really got into building my arms when I first tried on my dress. I've definitely kicked up the cardio (now training for a 1/2 marathon), but I've discovered that pull ups combined with cardio have really helped me in the arms and in the back.

I add an extra step: I pull myself up, then I pull my knees into my chest. On the next rep, I pull up and put my legs straight out in front of me in the pike position. I go as slow as possible, and I have definitely noticed a big difference.

I've also added ankle weights to this plan... I've lost weight since starting, so I want to keep the challenge.

Back fat and bye-bye arms?

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