From the food industry’s perspective, profit comes before your health. This is just the way it is. It seems as though they are conspiring against your arm fat mission. If only you could see the things I have unearthed during my career.

You see, a very LARGE portion of what the food industry sells and markets is unacceptably unhealthy for the female body. Combine this with some bad food preparation habits and you have a recipe for arm fat meltdown.

Now the big problem here is that most women do not have the resources to separate the facts from fiction. After all, a lot of what the food industry does is very hidden. You really have to dig deep to find the truth.

So here are 4 arm fat nutrition mistakes:

1. Overcooking food. If you cook it till it’s blackened, then you’re increasing your risk for colon cancer. Charring food is not healthy. Moreover, a lot of blackened foods (ribs, deep fried samplers) also contain an insane amount of calories.

2. Deli cuts. Deli cuts are so convenient, but they are also so bad. You see, they contain nitrates, substances that have been shown to increase colon cancer. So stay away from lunch meats and stick with healthier sources of protein. Your arms and body will thank you for it.

3. Overdosing with sweeteners. Get rid of fat arms the healthy way and do NOT consume large amounts of sweeteners. One study showed a 30% increase in cancer from very high sweetener intake. Only use sweeteners in moderation. Also, many products you consume on a regular basis already have sweeteners in them.

4. Water bingeing. Drinking huge amounts of water in one sitting is not a good way to stay hydrated. You are not a camel! Instead, drink small amounts of water in between meals throughout the day. This is the best way to stay optimally hydrated.

Losing arm fat can be healthy and fun. Follow my above tips to bring you one step closer to sexy arm success. Ignore the marketing hype and false advertising created by the food industry and stick to the facts. Only then will you get toned arms the right way!

In closing, I would like to point out that taking action is the most important ingredient here. So don’t delay acting on this information!

Finding the right arm exercises for women can be harder than finding a needle in a haystack. You are in for a big surprise.

You see, finding the best exercises can be harder than finding the pot of gold at the end of the rainbow. After all, there are simply way too many opposing opinions out there.

And the average women does not know how to separate fact from fiction. You might end up pulling your hair out or emptying your purse. Yet I have some good news: I’ve already done all the hair pulling and purse emptying for you.

And I am going to share the facts with you. Said facts will give you the bottom line on arm exercises for women. So here is my review of wrist curls:

1. Summary: Wrist curls are great for your forearms, but not great for getting rid of your jiggly arm flab. This exercise is simply way too specialized and focused on the upper forearm muscle.

2. Technique: Sit on a bench with forearms resting on your thighs and grasp a barbell. Breathe out and raise the barbell. Then slowly lower it in a controlled fashion.

3. Most common errors: Not going all the way up and all the way down with the barbell which makes the exercise more ineffective. And grabbing the barbell with a vice-like grip which can be very painful!

4. Conclusion: You should not be doing this exercise unless you have a special condition that requires strong wrists and/or forearms. It does not tone your upper arm area. And you need to tone your upper arm area if you want to get rid of the jiggle.

Well, that’s it for today’s review of arm exercises for women. Make sure you don’t miss my next one. The more you learn, the faster you’ll get results.

Finally, make sure you take action on this information as quickly as possible. If you don’t, you just might forget what you have learned.

There is a lot of controversy on the best way to tone arms. Somehow, even the experts have come up with different ways for getting results. Some of these ways are valid, some are not.

Having said that, even the most well respected authorities can sometimes give the wrong advice. You see, their scientific sources aren’t very clear.

The source is research studies. You might think that research is like math, one plus one equals two. Unfortunately, research is almost never clear cut like this. It’s usually open to interpretation from many angles.

And today I have decided to talk about some things that you may be doing. Maybe you think said things will help you get rid of arm fat. In any case, here are 4 no no’s when trying to tone arms:

1. Consuming more than 3 grams of fish oil a day. I remember reading an article by a well known fitness expert in which he recommended an intake of 20-30 grams of fish oil for accelerated fat loss. You should NEVER over supplement with fish oil. The excess omega-3 can induce atherosclerosis.

2. Not keeping the nuts and nut butters in the refrigerator. Keep the peanut butter in a warm environment and you could get aspergillus poisoning. So make sure you store all nuts and legumes in a cool place. A single case of poisoning will set back your toned arms goal.

3. Trans fatty acids. Your intake of trans fats should be 0, no exceptions here. The research is clear on this issue-trans fats kill.

4. Thinking plant fat is unhealthy. Coconut has long been regarded as a very unhealthy source of saturated fat. But not all saturated fats are created equal. In fact, coconut is a very healthy food. Animal fat and plant saturated fat are structurally different.

All the advice you hear may change slightly over the years because science and research is constantly changing. We never have a clear cut answer as to how things work. A lot of the recommendations are based on projections and extrapolations. Nevertheless, if you want to tone arms, you have to keep on making progress regardless.

One more thing: make sure you don’t wait to take action. After all, information is rendered useless if not acted upon.

If you want to tone arms and eat out regularly, be very careful. Eating at restaurants is a flabby arm slippery slope. And you will eat at restaurants because they play an important role in how we socialize.

This happens because a restaurant’s main goal is to stuff you with so much tasty food that you are compelled to come back for more again and again. And the tasty food usually has the most calories.

Partially hydrogenated vegetable oils are a perfect example here. Found in so many restaurant items, Harvard researchers have proven that they’re lethal.

Having said the above, I do NOT recommend becoming an anti-restaurant martyr. This is simply too restrictive in this day and age. Instead, minimize, and if possible, eliminate the damage. And here are 4 strategies to tone arms even while eating out:

1. Avoid protein sources high in fat. More fat translates into more taste, just what the restaurant wants. So try to stay away from pork, beef and lamb. And definitely stay away from hot dogs and ribs-they have the highest amounts of fat. If possible stick to items like chicken and tofu for best results.

2. Stay clear of all the refined carbs. I know you love digging into that massive loaf of bread the waiter brings out, but we’re on an arm toning mission here. And that bread isn’t going to do us any good! Instead, stick to whole grains, and if possible, legumes ONLY. Now if you don’t have enough self control with the bread, have a salad before the waiter brings it out.

3. Avoid calorie bomb salads. All that dressing and cheese can make your salad an arm-toning nightmare. Some of the most unhealthy salads can easily reach the 1000 calorie mark. So only have one tablespoon of cheese and make sure the dressing is on the side.

4. Eat half of what’s on your plate. A full course meal at a restaurant can have an entire days worth of calories-I’m not exaggerating here. This is why your jiggly arm fat loves restaurant food. Request a to-go box before your meal arrives, and once it does, shove half of it in. Alternatively, you could share a plate with the person you are with.

Now I would like to point out that if eating at a restaurant is a rare occasion for you, then most of this really doesn’t apply. The occasional pig out will not hinder your mission to tone arms. These tips become more relevant for those women who eat out more than once per week.

And the key here is application because information that is not applied quickly will be forgotten. So make sure you take action on this information today, not tomorrow!

The question remains: is cardiovascular exercise necessary for maximum fat loss?

Unfortunately, there seems to be a lot of different opinions here. And if the so called gurus can’t provide a definitive answer, how are you supposed to decide whether or not to take action?

Well, if you look at the research there is no doubt that cardiovascular work can increase fat loss. Here are five ways that cardiovascular work can help you lose more fat:

1. A bigger heart. If your heart is bigger, you can do more exercise without getting as tired. And a bigger heart will pump more oxygen throughout your body which will give you more energy.

2. More blood in your body. Blood is the liquid of life because it transports all the vital nutrients necessary for work to the different tissues in your body. And if you have more of it, you can get a lot more physical work done.

3. Higher capillary density. Capillaries are like little tubes that actually deliver blood right into the muscle. So not only do you get more blood, but you also get better transport and delivery.

4. A higher percentage of mitochondria. Mitochondria are responsible for breaking down ATP and converting it into energy. By increasing their numbers with cardiovascular work, you will increase your ability to produce more energy on demand.

5. Higher enzymatic concentration. In order to make energy, your body needs enzymes to start the process. When you do lots of cardio, you get a higher concentration of said enzymes. This will really speed up your energy making process.

The research seems to indicate that cardiovascular exercise is a good way to lose weight at a faster rate. So it’s probably in your best interest to start including it in your program.

The tricky part is figuring out how much cardio is optimal. After all, if you do too little you won’t see any difference and if you do too much, you will not be able to recover from your workouts. I propose that you should do as much as you can while still retaining the ability to recover.