A lot of women get frustrated about the bit of hanging fat or loose skin under their arms. This is often referred to as ‘bingo wings’, this area of fat is not as difficult to get rid of as most people think. However, bingo wings can be very frustrating, especially when you want to wear that sleeveless top you’ve got your eye on.
To melt away those bingo wings, you have to burn body fat and add muscle to give your arms that lean and defined look. Bingo wings are definitely not your muscles dropping down, but in fact excess body fat and loose skin. If your thinking hours of cardio is going to do the trick, then you’re missing the point.
Weight training offers a lot of bang for your buck; including adding lean muscle therefore increasing metabolism and this is why I do weight training with my female clients. Not only will adding lean muscle give you that sexy, ‘toned’ look to your arms when losing body fat, but it also means your can diet on more calories meaning you don’t have to starve and improve your performance in the gym
If you have bingo wings, you are more than likely making the following mistakes
-Not lifting weights
-Doing cardio and classes
-Doing fad diets
-High amounts of alcohol
-Not enough protein
-Not drinking enough water
-Eating too many carbs
If you want to ditch the arm flab and sculpt yourself a pair of sexy, shapely arms, then give the following workout a go
1. Close Grip bench press- 3 x 8-10 reps
2. Tricep overhead extension- 3 x 10-15 reps
3. Tricep kickback- 2 x 10-15 reps
4. Dips- 2 x failure (As many reps as possible)
5. Bicep Curl 2 x 10-15 reps
6. Hammer Curl 2 x 10-15 reps
I know it can be scary in the gym lifting weights, you are not alone, and all my female clients have been worried about lifting at some point, so I have also done this home workout for you
Home workout alternative to build strong, firm arms
1. Press Ups 3 x 15-20 reps
2. Close grip wall press ups 2 x 15 reps
3. Bench Dips 2 x failure (As many as possible)
4. Up/Downs 3 x 20 seconds (As many as possible)
4. Bicep curls with a resistance band 2 x 10-15 reps
Your bingo buster 3 step plan
Follow this three step plan for 4 weeks and I guarantee you will notice a difference. Avoid taking short cuts as you simply won’t get the same results.
Step 1: Cardio (3 times a week)
Want to take you cardio to the next level and burn more calories in a shorter amount of time? You will be using interval training, which will last 20 minutes maximum. If done properly, trust me that’s all you will need, no more hours of steady state cardio needed.
Step 2: Adding lean, sexy muscle workout (2 times a week)
Your triceps (the muscle in the back of your arm) forms two thirds of your arm’s circumference. You will incorporate heavy weight training into your regime, you WILL NOT turn into Arnold Schwarzenegger, the lack of testosterone in women will prevent you from getting big bulky muscular arms, so don’t be afraid to add more weight when training your triceps. Heavier weights will only help increase your metabolism and make you lose more centimetres around your arms.
Step 3: Nutrition
Focus on consuming 1 ingrediant foods, if you consume foods from the land you will not go far wrong. Food should include lean protein, healthful fats, non-starchy vegetables and low-glycemic-index carbohydrates. Getting the sugar out of your diet is important, too because it can easily be stored as fat and inconsistent energy levels
If you would like a free phone call consultation please contact me on 07938542108.
You can also visit my website tomwellman.com
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