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People Exercising at a Gymnasium“Bingo Wings”, “Squirrel Wings”, “Oprah Arms” – do any of these sound familiar?

Most women’s worst nightmare is the skin that hangs underneath the upper arms. Although this naturally starts to happen as you age, this is often a sign of body fat. And although you cannot help ageing, you can most definitely work on your arms to prevent the arms from that jiggling when hailing a cab or waving goodbye to friends.

Push-ups are the number 1 exercise for toning your upper body! Trust me.

The first step is to analyse your diet – it is essential to keep your food as organic and natural as possible. Stay away from processed or man-altered foods. Anything with long a shelf-life has been altered and should be avoided. Stick to your fresh veg, fruit, whole-grains, fresh meats, oily fish and always keep your body hydrated with filtered water. Stay away from your white rice, breads, potatoes opting rather for your brown rice, sweet potatoes, quinoa and 100% rye.

In the gym, the best exercises to target your arms are bicep and tricep exercises (especially tricep dips and push-ups) – keeping the weights fairly light, but the rep range very high. This will ensure you get good definition. Increase the weights when the exercise gets too easy. Whenever I tell my female clients that weight training will help them lose weight, their first reaction is “Absolutely not – I don’t want to bulk”. But I can guarantee there is no way you will ever bulk like a man does, as you only have a fraction of the testosterone that a man produces – so it would be nearly impossible to gain mass from any sort of weight training. In fact it has been proven that weight training aids rapid weight/fat loss in women, which will most definitely banish the Bingo Wings for good. Do push-ups, and then more of them. Push-ups are the number 1 exercise for toning your upper body! Trust me.

keeping that visual in your minds-eye all the way through the exercise – this will always give you more of an incentive to push out those extra reps, work those arms a littler harder, and get you closer to having arms like a goddess!

Another great form of training for toned arms is boxing. Most gyms will have a boxing bag hanging in a corner, so get your gloves on and spend 10-15 minutes on that bag Rocky-Style. I can guarantee you will burn a lot of calories and your arms will be on fire!

Other ways outside of a gym can be as simple as washing your own car – rather than taking it through a car wash, spend an hour cleaning your car a week – it is hard on the body and arms, you will feel great afterwards. Another idea is getting down and dirty doing house-work! Its an age old chore, but believe me, if you get stuck into cleaning, it does wonders for your body. And the same goes for gardening! So get outdoors, and start pruning, planting, digging. I love doing work around the house and getting out in the garden. Use your body as it is designed to work in life.

Visualisation is the last step in banishing Bingo wings for good. Whilst doing any arm exercise make sure you keep your mind focused on your goal – keeping that visual in your minds-eye all the way through the exercise – this will always give you more of an incentive to push out those extra reps, work those arms a littler harder, and get you closer to having arms like a goddess!

Be extraordinary,

JP

For a free 15min discovery coaching session email [email protected]

About the author

I'm Jean-Pierre De Villiers, otherwise known as the 'Reshape Coach'. I am fanatical about fitness and all the things that come with it, most importantly optimum health and happiness. I hope you enjoy reading my blogs and taking value from what I have to share. Most importantly I hope that you will apply what you learn. The Reshape Coach Blog. . Follow JP on Twitter @ReShapeCoach, facebook

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