Bingo Wings

blondielou1992

5ft 2 - 121lbs - trying to tone my arms desperately - only part of my body I hate at the moment, they used to be really skinny and now there is some flab underneath which I really want to tone up. Making me so self conscious to even wear strap tops and I am dreading going on holiday with my boyfriend because they wobble

Bought some dumb bells - 2.6kg and 4.5kg, mix them doing 3-4 sets of 4 upper arm exercises at 10 repetitions each just working on my upper arms. If I do this daily, how long will it take to tone them up?

I am also trying to eat at a calorie deficit and drink lots of water!

Sued0nim

You haven't got enough weight there

You need to lift progressively heavier .. can you get to a gym and start working on compound lifts with progressively heavier weights (no point just isolating the arms)

Sued0nim

What upper arm exercises are you doing?

Alongside compound lifts flies, rows, chest press, push-ups, bench dips also spring to mind

jessiemjporter

rabbitjb wrote: »

You haven't got enough weight there

You need to lift progressively heavier .. can you get to a gym and start working on compound lifts with progressively heavier weights (no point just isolating the arms)

Im curious to this too that i have bingo wings, would you suggest lifting heavy then for long reps or short?

85kurtz

The only exercise I know is to put your hands behind you on a chair and do squats. That combined with lots of other exercises already mentioned will tone your arms.

MezzoPiana

'Toning' and 'spot reducing' are surprisingly durable fitness myths. The underarm-flab is simply body fat, which is unfortunately not possible to remove just from your arms. To get rid of it you need to concentrate on lowering your overall body fat percentage and increasing your lean body mass (muscle), which is difficult to do simultaneously since building muscle requires a calorie excess whereas losing fat requires a deficit. I would concentrate on reducing body fat (NB: not losing 'weight'; it is specifically your body composition you want to alter).

Sued0nim

jessiemjporter wrote: »

rabbitjb wrote: »

You haven't got enough weight there

You need to lift progressively heavier .. can you get to a gym and start working on compound lifts with progressively heavier weights (no point just isolating the arms)

Im curious to this too that i have bingo wings, would you suggest lifting heavy then for long reps or short?

I'd say to eat at a defecit to lose weight and follow a structured programme of compound lifts

Like the books: Strong Curves / New Rules of Lifting for Women

or the website Stronglifts5x5

There are more out there but these are all pretty decent

Sued0nim

MezzoPiana wrote: »

'Toning' and 'spot reducing' are surprisingly durable fitness myths. The underarm-flab is simply body fat, which is unfortunately not possible to remove just from your arms. To get rid of it you need to concentrate on lowering your overall body fat percentage and increasing your lean body mass (muscle), which is difficult to do simultaneously since building muscle requires a calorie excess whereas losing fat requires a deficit. I would concentrate on reducing body fat (NB: not losing 'weight'; it is specifically your body composition you want to alter).

I think you're right re losing body fat but am interested in what you mean by reducing body fat / not losing weight? Are you talking about body recomp?

MezzoPiana

Further weight loss is not unlikely, don't get me wrong; but I simply meant it is the body fat that she should be concentrating on not 'weight' per se. That is, she shouldn't be thinking of losing a couple pounds of 'weight' unless it is specifically fat tissue that is being lost. Because if this is not the focus, be aware that losing muscle is all too easily done on any caloric deficit and that will merely exacerbate the problem.