Bingo Wings
If there is one body part that causes more consternation than any other body part
its the bingo wings.
Located at the back of the arms
It’s hard to hide the especially during the summer when it’s all about loose tops and
the swimsuit or bikini you have lined up for your summer body.
So I’m gonna show a few of my tricks to improve your arms.
Your gonna be a little bit surprised at what I show you.
Funnily enough all of the ladies I coach seem to magically develop arms of amazons.
Toned (well muscular sounds too manly right)& defined.
Here’s a sample.
So how did these ladies get them Greggles?
Alright lean in close i’m about to show you.
TRAINING
“Heavy Weight’s will make me bulky” ladies please stop believing this myth.
Herein lies the 1st rule of sleeker arms.
You NEED to lift some heavy stuff.
You want muscle to REPLACE the fat you hold in that area of the body. So it will mean
lifting a little heavier than you’re probably used to.
Those Pink 1kg weights will not help develop the muscles you want or give you that definition.
So start to lift heavier in all of your exercises. For EVERY body part.
My fellow coach at Abbey Dubisson once said “ if it ain’t raining you ain’t training.
So a training session should exert you to a slight level of discomfort.
You know ‘heavy breathing and sweating with a little bit of grunting- Behave yourself.
Exercises
None of the ladies I coach spend hours doing bicep curls, Tricep kick backs. They definitely DO NOT
have arm day!
Look your a busy person and you cannot train 6 times a week. So herein lies the next secret.
Do compound Exercises.
What’s that Greggles?
It’s an exercise that involves a large number of muscles.
Examples
Press ups
Bench Press
Rows
Chin ups
These exercises work your arms as well as your back, chest & core. Getting you a greater calorie usage and
a bigger stress on your body = Faster adaptation and changes to your body aka better fat loss and better muscle growth.
Spend the Majority of your time should be spent doing these exercises.
The minority of your time should be spent on specific arm exercises.
Arms are small muscles and don’t use a lot of energy.
So low benefit for your time.
Diet
Yep you knew it was coming. Sort your diet out.
Bingo wings are pockets of fat stored at the back of your arms.
So you need a caloric deficit over time to get rid of it.
Simple. It won’t go away. You knew that though right?
Here’s a video that explains how to workout what calories you need to be at to start losing fat.
Follow the vid below
Patience
See Kim had been training consistently for about 18months and struggled with her arms.
My two bits of advice to her were:
- Be patient
- Lift heavier.
Check the difference.
So let’s wrap this up. I’ve included a few exercises below that you should probably want to include in your workouts.
DB/Barbell shoulder Press
Press ups
Rows
Pull ups
Chin ups
Bench Press
Battle rope waves
Hit these on the regular and hit your diet and you can get yourself some sleeker arms.
Greggles
PS I’m about to open up slots in my programs so if you want to talk about how I can help
transform you and your lifestyle then click the link below and let’s chat!