Both fad diets and marketing campaigns have created more flabby arm confusion than ever before. Women are utterly lost when it comes to protein intake. Maybe you are lost like I was.

I sure was confused not too long ago.

It seems almost impossible to find the truth about protein amongst so much marketing material. And if you don’t know how to optimize your protein intake you could waste a lot of time trying to get rid of those flabby arms.

So without further ado, here are 5 lies about getting rid of flabby arms and protein:

1. Whole food is not as good as supplemental protein. This is a great statement for the supplement companies, but not for women wishing to reduce arm fat. Do not be swayed by the marketing claims, whole food will always be a better source of protein.

2. Having protein shakes galore reduces flabby arms. While protein from REGULAR FOOD improves hormonal profiles and regulates hunger, going overboard with shakes will set you back because you’ll get tons of calories without a sense of fullness.

3. Lightening fast digestion is better. As is the case with sugar, you do NOT want to eat fast digesting sources of protein. If you spike protein intake you will suffer a drop in circulating amino acids, not good. Think slow and steady here.

4. More protein is better for arm fat loss. This is true up until a certain point. You see, if your protein intake exceeds 30% of total calories a whole host of negatives begin to surface. So stick to small servings of protein in each meal and do go overboard.

5. Steroids in animal protein affect health. While there are ethical and ecological reasons to avoid steroid-enhanced meat, there have been no conclusive studies showing a direct impact on female health. Having said that, you are better off eating grass fed meat because of higher omega-3 content.

Getting rid of flabby arms and reducing that arm fat involves a solid understanding of how protein affects the female body. Please do not buy into the supplement companies claims and please do not buy into high protein diets. The bottom line is that whole food sources of protein in moderation are best for reducing flabby arms.

Author Katherine Crawford, an exercise physiologist and former flabby arms sufferer, teaches women how to get skinny arms. Figure out how to get sexy and toned arms by visiting her website about how to shake weight right now!

Knowing how to do arm exercises for women the right way is important because it’s not easy to hide extra arm jiggle. If you have floppy arm flab, your clothing selection will be severely limited.

In fact, you might as well throw away all those spaghetti strap tops you have hiding in the back of your closet. What happened to the arms you used to have as a twenty-something?

I never had sexy arms as a twenty year old. But I tried so hard to get them. I spent a small war chest on every exercise program and new supplement to hit the market. I experimented with everything out there.

Please learn from my mistakes! Here are some common misconceptions about arm exercises for women that you HAVE to look out for:

1. You can’t spot reduce. It’s true that you can’t selectively lose arm fat from only one area in your body. However, arm fat is only part of the equation. Moreover, I’ve seen countless women lose tons of fat and still not have toned arms. The key is to focus on tightening the arm muscle, and on changing the amount of water and carbohydrate within the muscle.

2. Push-ups are the best exercise for the back of the arm. Do push-ups and you’ll tighten your chest, not your arms. Most of the push-up movement isolates your chest. So please don’t waste your time doing them if you want sexy arms as quickly as possible.

3. Dips. If you do dips on a regular basis, a joint in your shoulder can eventually wear out. And the only solution is surgery and 9 months of rehab. Dips put your shoulder in a very compromising and unnatural position. Don’t do them regardless of what anyone says.

4. Kick-backs. These are ok if you want to momentarily fill your triceps with blood, but not ok if you want to tone your arms as quickly as possible. Because of the position your body is in when doing this exercise, it’s impossible to add a lot of weight to the movement without compromising your form. Without a lot of weight, you can’t tone your arms quickly.

With the above tips you should be able to better navigate all the advice out there about arm exercises for women. Getting sexy arms is not that difficult, but sifting through all the advice is. Good luck!

Katherine Crawford M.S., a Harvard exercise expert and former flabby arms sufferer, is an expert on upper arm exercises for women. Discover how to get sexy and toned arms now by exploring her blog about arm fat.