{"id":13663,"date":"2019-02-20T01:00:40","date_gmt":"2019-02-19T21:00:40","guid":{"rendered":"https:\/\/www.rachaelattard.com\/?p=13663"},"modified":"2023-08-29T11:39:27","modified_gmt":"2023-08-29T07:39:27","slug":"lifting-weights-arm-fat","status":"publish","type":"post","link":"https:\/\/www.rachaelattard.com\/lifting-weights-arm-fat\/","title":{"rendered":"Will Lifting Weights Help Me Lose Arm Fat?"},"content":{"rendered":"\n<p class=\"p1\"><span class=\"s1\">One thing lots of women ask me about is their arms! I totally understand the desire to have toned arms without much excess fat because I\u2019ve been there too. <\/span><\/p>\n\n\n\n<p class=\"p1\"><span class=\"s1\">Having lean, toned arms helps me feel more confident in dresses and clothes that show my arms, and having arm strength helps me to do other exercises correctly (such as planking!<\/span>)<\/p>\n\n\n\n<p class=\"p1\"><span class=\"s1\">Creating toned but lean arms is very possible with the right types of exercises and diet. In this blog post, I\u2019ll answer some of your questions about the upper body, how to work out to get slim arms, how to avoid creating bulky biceps or shoulders, and the truth about losing arm flab and fat.<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>WILL <b>LIFTING WEIGHTS HELP ME LOSE ARM FAT?<\/b><\/strong><\/h2>\n\n\n\n<p class=\"p1\"><span class=\"s1\">Lifting weights won\u2019t make you lose arm fat. Doing tricep exercises won&#8217;t make you lose fat here &#8211; it will just build muscle and strength in your triceps.&nbsp;Lifting weights will build muscle in your upper body, which can help with overall weight loss. <\/span><\/p>\n\n\n\n<p class=\"p1\"><em><span class=\"s1\">But, one problem I have found is that heavy weights can cause your upper body to bulk up.<\/span><\/em><\/p>\n\n\n\n<p class=\"p1\"><span class=\"s1\">If you build muscle really easily in your upper body, I would avoid heavy lifting and stick to body weight exercises and boxing for a slim and toned upper body.<\/span><\/p>\n\n\n\n<p class=\"p1\"><span class=\"s1\">Overhead pushing and pulling exercises seem to cause the most bulkiness in your upper body and shoulders, so it might be best to avoid these. Overhead pushing exercises include any shoulder pressing. And overhead pulling exercises include chin-ups and lat pull downs.<\/span><\/p>\n\n\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"34416\" class=\"elementor elementor-34416\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5b99083 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5b99083\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-22896a9\" data-id=\"22896a9\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9ae3025 elementor-widget elementor-widget-heading\" data-id=\"9ae3025\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h5 class=\"elementor-heading-title elementor-size-default\">WANT TO KNOW YOUR BODY TYPE?<\/h5>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9137632 elementor-widget__width-initial elementor-widget-tablet__width-inherit elementor-widget-mobile__width-inherit elementor-widget elementor-widget-text-editor\" data-id=\"9137632\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li>Complete the quiz in 2 minutes<br><\/li>\n<li>It&#8217;S free<\/li>\n<li>You will get 3 nutrition and workout tips for your body type<\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5ba8013 elementor-widget elementor-widget-image\" data-id=\"5ba8013\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/elementor\/thumbs\/calculator_imagev-2-1-pxcqe5jlsy7rzs8iig4mxy0azthgn20jh53c1rvdeo.png\" title=\"calculator_imagev-2 (1)\" alt=\"calculator_imagev-2 (1)\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-41b4490 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"41b4490\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-xs elementor-animation-grow\" href=\"https:\/\/form.typeform.com\/to\/gFpjG9d5\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">START THE QUIZ NOW<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n\n\n\n<h2 class=\"wp-block-heading\"><b>HOW DO I START TRAINING MY ARMS?&nbsp;<\/b><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">It can be tricky to know how to get started with upper body workouts. I encourage you to try to <\/span><a href=\"https:\/\/www.rachaelattard.com\/217-lean-arms-workout\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">this simple upper body workout<\/span><\/a><span style=\"font-weight: 400;\">.&nbsp;<\/span><span class=\"s1\">It\u2019s a great way to tone up your arms without adding bulk.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><b>YOU CAN&#8217;T SPOT REDUCE<\/b><\/h3>\n\n\n\n<p class=\"p1\"><span class=\"s1\">You can\u2019t spot reduce. But women seem to lose weight from the top down, meaning arms are the first place we seem to see weight loss (yay!). <\/span><\/p>\n\n\n\n<p class=\"p1\"><span class=\"s1\">The most important thing is to focus on overall fat loss &#8211; this will help your arms slim down. <\/span><\/p>\n\n\n\n<p class=\"p1\"><span class=\"s1\">For overall fat loss, you need to focus on eating at a calorie deficit and exercising regularly. I\u2019ll give you some extra tips on diet and exercise below. <\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2018\/12\/lifting-weights-arm-fat-1.jpg\" alt=\"lifting weights arm fat\" class=\"wp-image-13732\" style=\"width:640px;height:426px\" width=\"640\" height=\"426\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2018\/12\/lifting-weights-arm-fat-1.jpg 640w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2018\/12\/lifting-weights-arm-fat-1-300x200.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><b>DO CARDIO EXERCISES&nbsp;<\/b><b><\/b><\/h3>\n\n\n\n<p class=\"p1\"><span class=\"s1\">High intensity cardio exercises like running and swimming, are great ways to burn a lot of calories. These will help with overall weight loss, and getting results quickly in your upper body. <\/span><\/p>\n\n\n\n<p class=\"p1\"><span class=\"s1\">Aim to do them 2-3 times per week.<\/span><\/p>\n\n\n\n<p><strong><a href=\"https:\/\/www.rachaelattard.com\/how-to-get-skinny-legs-cardio-for-lean-legs\/\" target=\"_blank\" rel=\"noopener noreferrer\">RELATED POST: HOW TO GET SKINNY LEGS &#8211; WHY YOU NEED CARDIO FOR LEAN LEGS<\/a><\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading p1\"><span class=\"s1\"><b>BOXING IS GREAT&nbsp;<\/b><\/span><\/h3>\n\n\n\n<p class=\"p1\"><span class=\"s1\">I absolutely love boxing because it tones up your arms really quickly and doesn\u2019t add bulk.<\/span><\/p>\n\n\n\n<p class=\"p1\"><span class=\"s1\">It\u2019s also a great full body workout, it burns lots of calories and helps tone up your abs too (what\u2019s not to love!?).<\/span><\/p>\n\n\n\n<p class=\"p1\"><span class=\"s1\">Just be careful of boxing sessions that have lots of other exercises such as burpees and squats, as these can bulk up your legs.<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2018\/12\/lifting-weights-lose-arm-fat-2.jpg\" alt=\"lifting weights lose arm fat\" class=\"wp-image-13734\" style=\"width:640px;height:426px\" width=\"640\" height=\"426\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2018\/12\/lifting-weights-lose-arm-fat-2.jpg 640w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2018\/12\/lifting-weights-lose-arm-fat-2-300x200.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading p1\"><span class=\"s1\"><b>EAT HEALTHY MEALS AND AT A CALORIE DEFICIT<\/b><\/span><\/h3>\n\n\n\n<p class=\"p1\"><span class=\"s1\">Make sure you aren\u2019t eating more calories than you need. This is the key to weight loss. You won\u2019t be able to lose weight if you\u2019re eating more food than you\u2019re burning, even if it\u2019s healthy. So it\u2019s really important to make sure you\u2019re eating the right amount. <\/span><\/p>\n\n\n\n<p class=\"p1\"><span class=\"s2\"><a href=\"https:\/\/www.rachaelattard.com\/how-to-calculate-your-daily-calorie-intake\/\" target=\"_blank\" rel=\"noopener noreferrer\">Read this blog post<\/a><\/span><span class=\"s1\"> to find out how many calories your body needs.<\/span><\/p>\n\n\n\n<p class=\"p1\"><span class=\"s1\">Try to fill your diet with fresh and healthy foods, and keep sugary and processed treats to a minimum. I try to follow an 80\/20 mindset. I eat healthy 80% of the time, and I indulge the rest of the time. Allowing yourself to indulge 20% of the time helps you stay sane and actually helps you stick to healthy eating. <\/span><\/p>\n\n\n\n<p>If you need a bit of help with your nutrition, I have a 7 Day Meal Plan yo can download for free :)<\/p>\n\n\n\n<p><\/p>\n\n\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"34985\" class=\"elementor elementor-34985\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-19736608 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"19736608\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-26748756\" data-id=\"26748756\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-424da4ec elementor-widget__width-initial elementor-widget elementor-widget-image\" data-id=\"424da4ec\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/elementor\/thumbs\/Light-pink-headline-7-days-Meal-Plan-q0gz8t5wjif79ac3iev2hf8rxqfdqlggs01v5qe5wg.png\" title=\"Light pink headline 7 days Meal Plan.png\" alt=\"Light pink headline 7 days Meal Plan.png\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cb59835 elementor-widget elementor-widget-image\" data-id=\"cb59835\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/01\/500x500_7day-Meal-Plan-300x300.png\" class=\"attachment-medium size-medium wp-image-35042\" alt=\"\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/01\/500x500_7day-Meal-Plan-300x300.png 300w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/01\/500x500_7day-Meal-Plan-150x150.png 150w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/01\/500x500_7day-Meal-Plan-169x169.png 169w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/01\/500x500_7day-Meal-Plan-45x45.png 45w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/01\/500x500_7day-Meal-Plan.png 500w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-23f6fbbd elementor-button-align-center elementor-widget__width-initial e-transform e-transform elementor-mobile-button-align-center elementor-widget elementor-widget-form\" data-id=\"23f6fbbd\" data-element_type=\"widget\" data-settings=\"{&quot;step_next_label&quot;:&quot;Next&quot;,&quot;step_previous_label&quot;:&quot;Previous&quot;,&quot;button_width&quot;:&quot;100&quot;,&quot;step_type&quot;:&quot;number_text&quot;,&quot;step_icon_shape&quot;:&quot;circle&quot;,&quot;_transform_rotateZ_effect&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_rotateZ_effect_tablet&quot;:{&quot;unit&quot;:&quot;deg&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_rotateZ_effect_mobile&quot;:{&quot;unit&quot;:&quot;deg&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateX_effect&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateX_effect_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateX_effect_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"form.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<form class=\"elementor-form\" method=\"post\" name=\"Free 7 Day Weight Loss Meal Plan Form\">\n\t\t\t<input type=\"hidden\" name=\"post_id\" value=\"34985\"\/>\n\t\t\t<input type=\"hidden\" name=\"form_id\" value=\"23f6fbbd\"\/>\n\t\t\t<input type=\"hidden\" name=\"referer_title\" value=\"Rachael Attard\" \/>\n\n\t\t\t\n\t\t\t<div class=\"elementor-form-fields-wrapper elementor-labels-\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-field-type-email elementor-field-group elementor-column elementor-field-group-email elementor-col-100 elementor-field-required\">\n\t\t\t\t\t\t\t\t\t\t\t\t<label for=\"form-field-email\" class=\"elementor-field-label elementor-screen-only\">\n\t\t\t\t\t\t\t\tEmail\t\t\t\t\t\t\t<\/label>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<input size=\"1\" type=\"email\" name=\"form_fields[email]\" id=\"form-field-email\" class=\"elementor-field elementor-size-xs  elementor-field-textual\" placeholder=\"Enter your email here...\" required=\"required\">\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<div class=\"elementor-field-type-acceptance elementor-field-group elementor-column elementor-field-group-field_fb13632 elementor-col-100 elementor-field-required\">\n\t\t\t\t\t\t\t\t\t\t\t\t<label for=\"form-field-field_fb13632\" class=\"elementor-field-label elementor-screen-only\">\n\t\t\t\t\t\t\t\tFree 7 Day Weight Loss Meal Plan Form Privacy Policy & Subscribe\t\t\t\t\t\t\t<\/label>\n\t\t\t\t\t\t\t\t<div class=\"elementor-field-subgroup\">\n\t\t\t<span class=\"elementor-field-option\">\n\t\t\t\t<input type=\"checkbox\" name=\"form_fields[field_fb13632]\" id=\"form-field-field_fb13632\" class=\"elementor-field elementor-size-xs  elementor-acceptance-field\" required=\"required\" checked=\"checked\">\n\t\t\t\t<label for=\"form-field-field_fb13632\">Yes, I want to receive emails - Femme Nativa weekly newsletter and special promotions. Please read our Privacy Policy.<\/label>\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<div class=\"elementor-field-group elementor-column elementor-field-type-submit elementor-col-100 e-form__buttons\">\n\t\t\t\t\t<button class=\"elementor-button elementor-size-sm\" type=\"submit\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">GET THE MEAL PLAN<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/button>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/form>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n\n\n\n<p><\/p>\n\n\n\n<p>It&#8217;s gluten, dairy and processed sugar free and it&#8217;s going to help you slim down in a healthy way!<\/p>\n\n\n\n<p>I hope you found this blog post helpful!<\/p>\n\n\n\n<p>And if you feel like guidelines are a bit confusing to follow and you want to get an already complete workout and nutrition plan, you can check out my <a href=\"https:\/\/rachael-attard-fn.myshopify.com\/pages\/lean-legs-1-program?utm_source=broadcast&amp;utm_medium=email&amp;utm_campaign=blog_text\" target=\"_blank\" rel=\"noreferrer noopener\">Lean Legs Program 1<\/a> which can help you get lean and toned without the bulkiness :)<\/p>\n\n\n\n<p>Love Rachael Xx<\/p>\n\n\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"35792\" class=\"elementor elementor-35792\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-58166140 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"58166140\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b24dbbd\" data-id=\"b24dbbd\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-410432db elementor-widget elementor-widget-image\" data-id=\"410432db\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/elementor\/thumbs\/LLP1-Cover-inline-q2hxkqz80tmcy9vbutqkj9l5808eldzzqliq1ifdfe.png\" title=\"LLP1 Cover inline\" alt=\"LLP1 Cover inline\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2ed54dfb elementor-align-center elementor-widget elementor-widget-button\" data-id=\"2ed54dfb\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-xs\" href=\"https:\/\/rachael-attard-fn.myshopify.com\/pages\/lean-legs-1-program?utm_source=blog&#038;utm_medium=inline&#038;utm_campaign=elm-llp1-cover-inline\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">START THE PROGRAM TODAY<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n","protected":false},"excerpt":{"rendered":"<p>One thing lots of women ask me about is their arms! I totally understand the desire to have toned arms without much excess fat because I\u2019ve been there too. Having lean, toned arms helps me feel more confident in dresses and clothes that show my arms, and having arm strength helps me to do other&#8230;<\/p>\n","protected":false},"author":2,"featured_media":35381,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3,838],"tags":[767,84,766],"class_list":["post-13663","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-weight-loss","tag-arm-fat","tag-fat-loss","tag-lifting-weights"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.1 (Yoast SEO v25.1) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Will Lifting Weights Help Me Lose Arm Fat? - Rachael Attard<\/title>\n<meta name=\"description\" content=\"Learn how to work out to get slim arms, how to avoid creating bulky biceps or shoulders, and the truth about losing arm flab and fat.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.rachaelattard.com\/lifting-weights-arm-fat\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Will Lifting Weights Help Me Lose Arm Fat?\" \/>\n<meta property=\"og:description\" content=\"Learn how to work out to get slim arms, how to avoid creating bulky biceps or shoulders, and the truth about losing arm flab and fat.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.rachaelattard.com\/lifting-weights-arm-fat\/\" \/>\n<meta property=\"og:site_name\" content=\"Rachael Attard\" \/>\n<meta property=\"article:publisher\" content=\"www.facebook.com\/rachaelattardpt\" \/>\n<meta property=\"article:author\" content=\"www.facebook.com\/rachaelattardpt\" \/>\n<meta property=\"article:published_time\" content=\"2019-02-19T21:00:40+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-08-29T07:39:27+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2019\/02\/Will-Lifting-Weights-Help-Me-Lose-Arm-Fat.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1080\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Rachael Attard\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Rachael Attard\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.rachaelattard.com\/lifting-weights-arm-fat\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.rachaelattard.com\/lifting-weights-arm-fat\/\"},\"author\":{\"name\":\"Rachael Attard\",\"@id\":\"https:\/\/www.rachaelattard.com\/#\/schema\/person\/b3efe7356fc7a2488627fc7a1fd3172d\"},\"headline\":\"Will Lifting Weights Help Me Lose Arm Fat?\",\"datePublished\":\"2019-02-19T21:00:40+00:00\",\"dateModified\":\"2023-08-29T07:39:27+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.rachaelattard.com\/lifting-weights-arm-fat\/\"},\"wordCount\":763,\"commentCount\":2,\"publisher\":{\"@id\":\"https:\/\/www.rachaelattard.com\/#\/schema\/person\/b3efe7356fc7a2488627fc7a1fd3172d\"},\"image\":{\"@id\":\"https:\/\/www.rachaelattard.com\/lifting-weights-arm-fat\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2019\/02\/Will-Lifting-Weights-Help-Me-Lose-Arm-Fat.png\",\"keywords\":[\"arm fat\",\"fat loss\",\"lifting weights\"],\"articleSection\":[\"Blog\",\"Weight Loss\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.rachaelattard.com\/lifting-weights-arm-fat\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.rachaelattard.com\/lifting-weights-arm-fat\/\",\"url\":\"https:\/\/www.rachaelattard.com\/lifting-weights-arm-fat\/\",\"name\":\"Will Lifting Weights Help Me Lose Arm Fat? 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