Welcome to the Get Fit Guys, Quick and Dirty Tips to Slim Down and Shape Up.

My name is Ben Greenfield, and I'm the Get Fit Guy.

If you heard my episode How to Tone the Backs of your arms, which I'll link to over in the show notes at Quick and dirty tips.com, you might remember my term

bye-bye arms. You know, when the flapping fat on the back of your arm keeps on waving long after

you've stopped. My mom used to call her arms flopping fish, and flab on the underside of your

arms is also known as lunch lady arms, quail Flanks, and Bingo Wings.

Thank you, Urban Dictionary.

Well, regardless of what we call them, the jiggle on your arms can be a big, annoying reason for avoiding t-shirts and tank tops.

In that first episode, you learned how to tone the back of your arms using moves like narrow grip push-ups,

tricep push-downs, dips, skull- skull crusher exercises, and the close grip bench press. Well, in this episode, I'm going to give you five more tips on how to

stop arm fat from jiggling. And this is all based on a recent podcast conversation that I had over

at Ben Greenfield Fitness.com with health and fat loss

expert JJ Virgin, who you may have recently seen on TV on The Doctor's show. I'll link to that in

the episode for this over at quick and dirty tips.com as well. Okay, back to the episode. So what you need to do to stop arm fat from jiggling

begins with not burning fat, but burning sugar. So rather than focusing on burning fat by spending

long periods of time in your fat burning zone, you should instead focus on short, high

intensity bursts of cardiovascular intervals, which

cause your metabolism to remain elevated for a long period of time after you finished your workout.

In other words, your jiggly arms aren't going to ever go away from a 60-minute treadmill walk

or a 30-minute aerobic bike ride. Instead, I'd recommend doing as I describe in the Get Fit Guy episode, which workout

burns the most fat. Basically, this involves doing a series of full body movements like

upper body pushing, upper body pulling, lower body pushing, lower body pulling, some kind of a core

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