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By now you probably know that so called healthy fats help you burn arm fat. But did you know that one type of fat is responsible for an abnormally high amount of deaths every year? Which one is it you ask? Trans fatty acids are the culprit here.

Not too long ago some chemists discovered a way to extend the freshness of cooking oils. Their novel method was called hydrogenation. If only they knew what would come in the years to follow with their trans fatty acids.

Because unfortunately, this new Franken fat would be responsible for the greatest amount of deaths of any nutrient in U.S. history.

The bottom line is that trans fatty acids alter your metabolic process so much that obtaining slim arms becomes a pipe dream. It really doesn’t matter how hard you train, except if you’re an Olympic athlete.

Still not convinced about this? Here are 4 additional reasons on why you should stay away from trans fat like the plague:

1. The lowest estimate from Harvard predicts 30,000 annual deaths. That is a lot of death from a single nutrient. The U.S. population, and the rest of the world, has never dealt with such a common yet lethal killer.

2. No amount of consumption is ok. Food industry buffs say it’s ok to have a little in your diet. But the brightest minds from Harvard and Stanford say that no level of intake is safe. I think you should listen to the academics on this one.

3. They raise triglycerides within your blood. Triglycerides are your body’s storage form of fat. When you eat fat it gets broken down and then reassembled into triglyceride form. So trans fats will definitely hinder your slim arm mission!

4. They boost dense LDL particles. Not all bad cholesterol is created equal. Some are worse than others. And dense LDL particles are the worst kind

I hope this article doesn’t scare you. You shouldn’t be afraid of food! However, I do hope that it educates you and motivates you to stay away from trans fats. It’s quite rare for a single nutrient to have such harmful effects on the female body. Usually, a whole range of factors are too blame for excess body fat. Yet trans fat are an exception here. So if you want thin and slim arms, make sure you adopt a zero intake policy!

Author Katherine Crawford, a fitness physiologist and recent flabby arms sufferer, instructs on how to lose arm fat. Unearth how to get sexy and toned arms by visiting her website with advice on how to lose arm fat now!

Everybody knows that the squat is king when it comes to weight lifting. After all, of all the different exercises out there it activates the most muscle mass.

And remember that the more muscle mass you activate, the more effective an exercise is in terms of return on time invested.

Unfortunately, if you do regular squats week in and week out, your results will come to a screeching halt.

Thus, without further ado, here are different ways to squat for ultimate lower body development:

1. Legs pointing out version: By pointing your legs (and toes) outward, you place more emphasis on the inner part of your legs. The main consideration here is that you will most likely not be able to go as far down as you would with a regular squat. And this is ok, just go as low as possible while not straining your joints.

2. Feet together: By bringing your feet together, you will work the outer portion of your legs. And keep in mind that the more the outer portion of your legs stick out, the smaller your waist will look. Again, going all the way down will be hard. Use light weights and proceed with perfect form.

3. Front squats: This one is hard, very hard in fact. So only do this once you have mastered the regular version of the squat. The nice thing about front squats is that they really challenge your quadriceps muscles versus your gluteus and hamstring muscles with the traditional squat. As an added bonus, front squats will also work your core.

4. Hack squats with a barbell: By hack squats I mean squats with a barbell hanging towards the back of your body. This variation can really target your forearm muscles, lower body muscles and trapezius muscles. I recommend lots of practice with this one to get the form down to the dot.

Anybody that is serious about getting the best results from their workouts should incorporate the squat as a regular movement.

So start incorporating these variations into your exercise routines today, so you can get results by tomorrow!

About the author: Katherine Crawford M.S., a Harvard exercise expert and former arm fat casualty, instructs women on how to get rid of upper arm fat very quickly. Unearth how to get sexy arms by visiting her blog about the most effective arm fat exercises for women right now!

How do you know you’re doing the best arm exercises for women and not wasting your time? Well, the truth is, you probably don’t know and if you are only working on your triceps, you’re not getting the best results.

Choosing the right triceps and biceps exercises can be extremely confusing, however. You see, every fitness buff has a different opinion. Many times, however, these opinions are subjective, not objective.

As a result, I’ve decided to restore the balance and analyze as many arm exercises for women as I can as often as I can. Hopefully, I’ll save you a lot of time, and most importantly, the possibility of injury.

So here is today’s analysis:

1. Description: Gym rats across the globe do these day and night in hopes of getting the bulging biceps of their dreams. Maybe because the one and only Arnold can be seen doing them in his hysterical documentary, Pumping Iron. Once an exercise gets celebrity status it spreads like fire among the masses.

2. Technique: Sit down, grasp a dumbbell with one hand, keep your palm facing forward and place your elbow against your thigh or inner knee. Bend your arm and lift the dumbbell up. Then, slowly return the dumbbell to its original position.

3. Most common errors: Using a yanking motion to get the dumbbell up which uses momentum, not muscle to perform the exercise. Pushing the elbow with the inner knee to get the weight up.

4. Conclusion: Doing this exercise is a poor use of time because you are only exercising one arm at a time. Also, it’s extremely difficult to use a substantial amount of weight with this exercise because of the position your body is in.

Choosing the right arm exercises for women doesn’t have to be harder than finding a needle in a haystack. If you have the right, unbiased information you can make informed decisions. And make sure you include biceps exercises in your routine.

Finally, I would like to point out that taking action on this information is critical for success. Simply storing it in the back of your mind is not going to get you anywhere.

Author Katherine Crawford, a Harvard fitness physiologist and recent flabby arms sufferer, instructs women on how to tone up arms. Learn how to get sexy and toned arms by exploring her blog about how to get rid of flabby arms now!

There are countless exercises recommended by countless experts for changing the way your body looks. And every guru seems to have a different approach.

Unfortunately, if you don’t have an advanced degree in the field, it may be virtually impossible to separate the wheat from the chaff.

As a result, I am going to reveal some of the best exercises for changing different regions in your body.

Here is my selection:

1. More chest development: If you are only doing bench presses, you are missing out big time. You see, bench presses with dumbbells are much more effective at building up the chest. They are also much easier on the shoulders.

2. Wider lats: In other words, a wider back which creates the illusion of a smaller waist. Now a lot of gym goers like doing pull downs to the rear of the neck. Pull downs to the front of the neck, however, are much more effective at building wider back muscles. Furthermore, they are much healthier for your posture.

3. Broader deltoids: Lateral raises work for this effect. However, pressing dumbbells overhead is a much better movement to create what you are looking for. And you can also use more weight which will further help with growth.

4. Fuller thighs: A lot of people will do regular squats, hack squats and leg presses to build up their front thighs. However, if you want the biggest bang for your buck, I recommend front squats. Not only will they target your front thighs, but they will also work your core muscles as an added bonus.

There are lots of exercises in the magazines, exercise books and online publications. The key here, however, is to not get paralyzed from over analysis.

Simply start experimenting with these different exercises today and see what works best for your body. After all, if you don’t take action soon, you will forget the lessons in this article.

Writer Katherine Crawford, a Harvard exercise physiologist and former flabby arms sufferer, instructs women on how to lose loose arm fat. Discover how to get sexy arms by visiting her blog about how to get toned arms now!

Can cardiovascular exercise help you lose more weight?

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?

Luckily for you, I’ve been doing a lot of research on the subject. And the resounding conclusion is that cardio DOES increase weight loss. Here is why:

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 volume. You will notice this just after a couple weeks of cardiovascular work. And more blood translates into more nutrients and faster fat burning.

3. Higher capillary density. Capillaries transport blood to your muscle tissues. Think of this as having more trucks to get your cargo (blood) to where it needs to go. Again, more blood will increase flow and help burn fat at a faster rate than normal.

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.

Having said that, figuring out the perfect amount can be less obvious. After all, if you go overboard you can prevent your body from recovering. In the end, you’re best served doing an amount that allows you to remain energetic and fully able to recover from weight lifting workouts.

Author Katherine Crawford MS, a Harvard exercise physiologist and recent arm fat victim, is a sought after expert on the absolute best arm exercises for women for fast results. Discover how to get toned arms now by exploring her blog on how to get rid of flabby arms, arm fat and fat arms immediately!