"Arm fat aka The Wings"

OK, Lets talk about one of the other trouble spots for most woman. The dreaded arm fat that is around the bicep/tricep and goes up to the shoulder. Some refer to it as Arm Fat, Flaps, Wings, Bat Wings, Bingo Wings, Sails…etc. This an embarrassing problem to most woman and tends to be a frustrating one at that. Well stress no more. Below you will find tips on how to get rid of the dreaded arm flaps the healthy way. Notice I said the “Healthy Way”. 

First thing to do is recognize the problem and what muscles are involved. The problem area is the Tricep brachii or the Tricep. It is comprised of three muscles that join together at the elbow. A lot of people believe if they do bicep curls, that will do the trick. But like I have stated in my previous blog entry, “Golden Arms”, the way to build up the arm is work the Tricep, not just the Bicep. Remember,  that’s three muscles to two and they cover more area then the bicep. So building some good lean muscle in the Tricep will help remedy this.

Here are some things to help you:

1. Running/Jogging…This is a great way to burn calories. Keeps you lean , tones, and also builds your core muscles. People fail to realize that.
2. Your Diet: You want to focus on three things…Low Fat, Low Carbs, and Low Sugar. That will make the world of a difference in your training. Remember, you have to burn more calories then you are taking in to lose weight and tone.
3. Control your portion sizes…Instead of 2 really large meals or even 3 large meals. Do 5 to 6 small meals. This will help regulate your metabolism and keep it steady. Once it is under control, then you can pick up the pace. Consistency is the key.
4. Veggies…Get them in. They play a vital part in your health.
5. Cut out the fast food….Fast food is the devil, just like Facebook. LOL. No, but fast food is full of unwanted calories, processed junk, and tons of grease. This is not conducive to your workouts.

WORKOUT TIME!

These 4 drills will help you along the way. 

Push ups - You can never go wrong here. 

Tricep Cable Press downs. Always a great way to target the Tri's. 

 Single Arm Overhead Extensions.

Double arm Tricep Extension (on a bench)

Crazy Core Concepts