I get this question all the time! “How do I get rid of armpit fat?”
And I am going to say this. If you wanna lose fat in one area, you gotta lose fat all over! You cannot spot reduce! That’s unless you go in for liposuction of course, but I am not advocating that here.
These are the 3 key elements to losing fat:
1. Eat a clean diet to jumpstart weight loss!
Stay away from processed, fried, sugary foods. Eat things that are as close to the ground as possible! Also watch your caloric intake. You must eat less than you expend (calorie wise). And for those of you saying, “Wait, OMG if I eat 1300 cals a day I have to workout and burn 1300 cals!?” NO. You already spend a good amount of cals just living and doing your day to day tasks.
To calculate your basal metabolic rate (amount of cals needed to just live, sleep, and breathe) use this BMR formula:
English BMR Formula
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )
Metric BMR Formula
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) – ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) – ( 6.8 x age in years )
Your BMR = _________
Now once you get that number – use the Harris Benedict Formula to determine how many calories you need to function daily and maintain your current weight:
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor:
If you are sedentary (little or no exercise) : BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : BMR x 1.9
Now you know how many calories you need to maintain your current weight.
So what if you wanna lose 5 lbs?
Well 1lb of fat = 3500 calories
So to lose 1 lb, you need to create a 3500 calorie deficit.
If you want to lose 1 lb a week, then you need to create a 500 calorie deficit everyday. You can eat less by 250 cals and workout more by 250 cals. 500 calorie deficit x 7 days a week = 3500 calorie deficit per week. At that rate you will be losing your 5 lbs in 5 weeks! It’s been said that you can safely lose about 2 lbs a week, so you do the math. Some people can lose more based on how drastic the diet change is and it’s also based on where you’re starting from!
Wow, ok didn’t expect to write all that!
2. Cardio – do it to melt the fat off! I also love HIITs (high intensity internal training). You can do any of my POP Cardios, POP HIIT videos, run, do elliptical – whatever for 30-45 min 3-4x a week.
3. Spot tone – watch the vid of the exercises I recommend!
Also, someone recommended this in the comments and I should have put it in the video…
Get a proper-fitting bra!!!! That’ll help. How? You can google this or go to a Victoria’s Secret rep! But best is to be honest with your eyes. If it doesn’t fit, it doesn’t fit!!!
Hope that helps y’all! Target armpit fat like you would fat anywhere else in your body.
Good luck, love you!
PS – Thanks for all of your supportive comments yesterday! You guys are all like my group of girlfriends. I am doing much much better!