By Dave Patania / Enquirer contributor

I am a 37-year-old female and am sick of my flabby arms. I want to go sleeveless without having to hide them.

Summer is here, but you still have time to shape up those arms if you get to it right away. The key is to remember that your body places excess body fat in areas of the body depending on your individual predetermined, genetic program. However, in a general sense, females tend to accumulate body fat stores in the hips, thighs, buttocks and arms (biceps and triceps). Even though this genetic system placed the excess body fat in your arm area, you must still work your whole body in order to burn off the calories and fat necessary for success. For example, a person who has excess body fat around the midsection can do as many sit-ups or crunches as they want but if they are not eating and exercising properly, they are not going to get effective results. This is the myth that proposes that since there is fat in a particular area of the body, one can work that area and get rid of that fat. called "spot reduction." Your body accumulates excess body fat so you must work this whole system in order to reduce it.

Start by getting at least four days of cardiovascular activity per week for 20-60 minutes, two days of strength training that works all of your major body parts, (legs, back, chest, shoulders, abs and arms) and consistent whole-body stretching. Support this activity with five moderately sized, healthy meals per day and lots of water. Work with a fitness pro to design a plan for your specific needs.

Tips:

• If you don't have a lot of time for cardio, do shorter duration but higher intense sessions for 20 minutes. This will still give you a great workout and keep you on track. Be creative.

• When lifting, use moderate weight and higher repetitions (20-30) and work to a burn that will shape and tone the arms without bulking them up.

• Get outside and go to paved walking trails or athletic fields to mix things up.

Contact personal trainer Dave Patania by e-mail: davpatania@aol.com.