How can I lose arm fat? How can I get rid of bingo wings?
These are among the most common questions I get asked – and this area at the back of the upper arms has plenty of names, from aunties arms, bingo wings, to bat wings!
This often means we don’t have the confidence to show our arms, and so end up wearing cardigans all the time, hiding them away.
But there is a way that you can get rid of that extra bit of fat that sits around the arms and that can also spread down the back, creating that back of the bra top bulge.
So why is it that so many women find it hard to combat this issue? Well let me tell you, as a trainer with over 25 year’s experience, I know the biggest problem is that women get misinformed and led up the garden path.
Let me set the record straight. The method here is the effective way, and only way, to do it (and my unique methods work, with over 24 million people now have downloaded my workouts from YouTube and getting amazing results).
First things first, let’s understand that it is impossible to spot-fat reduce just by doing a toning exercise – sure it will tone the muscle that you are working, but it will not melt the overlay of fat.
This is why we have to focus on 3 key areas, which are Cardio (to increase your calorie burn), Body Weight Toning (to tone, sculpt, and burn fat), and Nutrition. It’s when you combine all 3 of these that results happen and stay.
The cardio aspect helps to naturally spike your basal metabolic rate, which helps increase your overall daily calorie burn. This will help to reduce any excess body fat you carry. It may be that you carry a few extra lbs on your abs, thighs, and arms, and I can’t tell you the first place that it will come off. It may be that you first start to notice it disappearing from your abs, say. But if you keep doing the cardio it will quickly start to reduce your body fat distribution overall.
So that is the first step in reducing excess arm fat. Now we want to get to work on toning the muscles in the arms and shoulders. I personally, as a female, like to have arms that are toned and sculpted but without being muscular, and for that reason in all my workouts we use body weight and endurance; this way we tick all the boxes and get strong feminine arms, without having to pump away at any iron. (This is my personal preference and I am not saying there is anything wrong if women want to use weights, but don’t forget that your arms are weights anyway. All my moves focus on working with full extension of your arms, so we create a lever, and this is how you get incredible definition with a stronger bulkier shape.) The workouts are quick as these have to be doable, but trust me they will leave your arms knowing they have worked, and in this doable snippet of time (just 4 minutes) you will have challenged the muscles enough to see results. To see a workout just click here and follow my YouTube 4 Minute Arm Toning Workout.
Now let’s talk food. Guess what, a muffin does not always head to your hips to become that muffin top, it can also be guilty of sitting under your arms, or be part of that bra bulge. My point here is that if we eat high-sugar and processed foods they are simply going to store on our body, and this all adds up. By eating clean foods, as in my tasty eating plan in my book, you then start to strip excess body fat. (Again, this comes off all over, including the arms.) So the right foods will help get you those dream arms.
So if you have always felt uncomfortable with your arms, and want to find a solution that actually works, one that is going to melt off arm fat, tone your arms, and give you the confidence to throw that cardigan in the bin, then now you know exactly what to do.