I am a 36 year old female and I weigh about 125 lbs. I am 5'3" inches
I used to have a personal trainer that I went to three times a week and I
cardio two times per week.
I built a lot of muscle and when I couldn't afford to go to him anymore, I
put on some serious weight.
I am now down below what I weighed before I started (that was the reason I
was seeing him, was for weight loss) by diet and my own exercise, but now my
arms seem very large compared to the rest of my body.
I don't know my current body fat because I stopped training about a year ago.
My arms just below my armpit measure 13 1/2". I have hit my target
weight, however my arms are very out of proportion.
I know this is because the muscle I built up has turned to fat (I only lost
about 5 pounds but built a lot of muscle in the year I trained with him).
So, why hasn't my arm fat left with the rest? What can I do without
just building the muscle back up again and making them even bigger?
First of all, muscle cannot be "turned to fat." This is one of the most
common fitness myths. Muscle and fat are a completely different tissues
with completely different metabolisms.
Muscle is active tissue which the body does not like to use for fuel while
fat is readily burned for energy and is predominantly stored subcutaneously
(under the skin) throughout your body.
Obviously some body parts have more fat stored around it, but the gynoid
pattern of fat distribution which is due to hormones and common to females is
characterized by excess fat stored in thighs, hips and arms.
An easy analogy for you to see this is to compare 5 pounds of muscle which
takes up the same amount of space as the 3 tangerines while 5 pounds of fat
takes up the same amount of space as 3 grapefruits. For more info on
weight/fat loss click here.
Your arms are most likely bigger because you have more fat in relation to
muscle than you did before at your current weight.
of speculating whether you have too much muscle mass or fat in your arms, you
should invest the $20 and get a cheap body fat caliper such as an Accu-Measure
You can estimate your body
fat by yourself in 10 seconds or use a body fat scale.
Another important exercise tip is to always perform your exercises through
the full range of motion. Full range of motion means moving your joint
through as large an angle as you can safely move it through while it is under
Watch bodybuilders in the gym, they will perform exercises through a very
small range of motion and do very many isolation exercises which is what you
should use sparingly.
Perform a full body resistance/weight training exercise program, complete
with cardio and a healthy diet and you should reach your goals.