Posted on September 17, 2013 by Jenny Cromack

One of the most frustrating areas for women who are trying to tone up is the upper arm or more commonly known as bingo wings. Fat accumulation in this area can cause real issues with self esteem and confidence. Despite this being a commonly targeted area I would say 90% of individuals approach it the wrong way, spending hours upon hours working the triceps muscles in the hope that it will remove the fat. Unfortunately this won’t help in the long run. Follow the 3 key tips below and reduce those bingo wings in as little as 6 weeks.

Top Tips

• Remove Steady State Cardio– That’s right there is a lot more going on in your body that just the old calories in calories out approach. There is a reason women are more prone to bingo wings than men….. that lovely hormone called Estrogen. Fat accumulation in the upper arm is correlated with estrogen hormone production and a decrease in androgen hormone production. Unfortunately steady state cardio creates a very catabolic environment allowing estrogen to thrive. Swap out your steady state cardio for high intensity interval workout to really attack those bingo wings.

• Include Resistance Exercises– To really increase androgen hormone production which will melt away those bingo wings you need to include heavy compound resistance training to your program. Doing thousands of 4kg triceps extensions won’t even make your bingo wings wobble never mind tone the arm.  Include heavy back squats and deadlift variations at least 3x per week to kick the body into overdrive. Don’t worry you wont bulk up, Marilou who weighs 48kg (less than 8 stone!) below has over 70kg above her head and is about as bulky as a tooth pick. On a side note check out those triceps! Impressive eh?

• Clean Up Your Diet– Don’t worry…. I don’t want you to start a diet or some crazy detox program, simply…..

• Consume about 1.5g of protein per kg of bodyweight per day.
• Eat 2- 3 different portions of vegetables with each meal
• Reduce Carbohydrate intake to 15% of your daily total calories
• Eat good fats with each meal- http://www.m8north.co.uk/why-fat-is-super-at-helping-you-loose-fat/
• Remove alcohol and anything that comes processed

If you need any help with any of training programs or nutrition guidelines please feel free to email me at any time I would be happy to help. Follow these simple 3 steps and watch the magic unfold.