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Workouts - Banish my batwings

By Paul Stephen Lubicz – The Wellbeing Manager

“My upper arms look really flabby in a strappy top. Please suggest some exercises to help me banish my batwings!"

Summer is here and so are the strappy tops girls. How do we tone up those bat wings?

Resistance training!

Tone, First of all let’s define tone,

“To build up muscle and to lose body fat.”

As it has been mentioned in earlier issues, it is very hard for a woman to get big and bulky from weight training due to the fact that women don’t produce the same amounts of male hormones as men do, which allows men to get bigger muscles, so what I suggest to help tone up your arms is to combine a complete resistance and exercise program together with a healthy eating plan.

As you know it is impossible to spot reduce a particular part of the
body with exercises, as each of us stores and uses body fat in our own individual way.

But we can generally develop the arms with specific resistance training exercises that target muscles like the triceps (Back of the arm) Biceps (Front of the Arm) and shoulders.

Isolation and Compound

To keep weight training terminology simply we can break down resistance exercises into two types “Isolation and Compound”

Isolation

An isolation exercise, generally involves the use of just one single joint and one single muscle-group with its stabilising muscles to assist the movement. Isolation exercises can be used at the end of a workout when you have less energy to use a compound movement. An example of an arm exercise that could be classed as an isolation exercise is a tricep extension.

Compound

A compound exercise involves the use of more than one joint. Such exercises require the use of many different muscle-groups to stabilise and complete a single movement. This is more effective in training your arms as you can generally lift a heavier weight in addition burn more calories and have a greater impact on your body also they use your body in the way it is meant to function together. A good example of a compound exercise is a push up. When doing a push up not only is your chest being targeted but also your shoulders and triceps.

Calorie debt

In conjunction with exercise and following an eating plan that creates a calorie debt (i.e. our body uses more calories than we take in) we can hope to lose unwanted body fat from all over our body, revealing your nicely shaped muscles underneath.

Exercise

Alternatively you can get involved with a group exercise class which uses upper body resistance training, weights or resistance bands, even yoga (yoga uses your body weight as resistance) , which is a great idea to help you stay motivated and consistent with your program to gain results.

Make exercise easier

1. Schedule your workouts
2. Enjoy your exercise; participate in exercise that is fun or try training with a friend
3. Set small realistic goals each week
4. Reward yourself when you reach your goals

Getting Started Nutrition and Exercise Tips

You will need to see your doctor for a physical if you haven’t had one recently and you really should get their approval before starting any new exercise regime.

To lose weight effectively, you will have to permanently change four aspects of your life:

1.) What you eat.

2.) How you eat

3.) Your lifestyle behavior and

4.) Your activity level.

You shouldn't set your sights too high like losing 30 pounds in a month (Those signs advertising weight loss pills are NOT true!). Small goals (e.g. 5 pounds; 10 percent of your current weight) are far more attainable and easier to stay focused on.

You won’t stick to an eating plan that is comprised of foods you do not like. Choose your plan carefully book an appointment with a registered dietician.

You should ask yourself how long you can live this way. If you can’t imagine staying on a particular plan until you reach your goal weight, try something else. Going on and off the same plan again and again can lead to yo-yo dieting.

Diets with too severe restrictions like too few calories or entire food groups being omitted often lead to binges and uncontrollable cravings. Moderation is the key.

Your weight will fluctuate from day to day. Resist the urge to weigh yourself on a daily basis, as doing so will discourage you. Weigh in the same time and day once a week.

Visiting your local gym and making an appointment with a personal trainer is money well spent as they can tailor a program specifically for your needs, along with helping you complete the exercises both safely and effectively.

I can strongly recommend that you visit a registered dietitian to get some in-depth nutritional advice to help with your eating plan.

Five moves to banish the batwings for good!

Exercise musts

Warm up with 5-10 mins of moderate exercise e.g. walking, rowing and stretch. Cool down as warm up.

Chest Press

· Aim: Train the muscles of the chest, shoulders and triceps

· Lying on your back on a bench or exercise ball, feet shoulder width apart holding dumbbells or canned food in your hands knuckles facing towards your head

· draw your abdomen in as if to pull your belly button closer to your spine

· Using your chest raising your hands up and together over your nipple line, return to start position

· Progress, Lift one arm at a time

· Sets 1-3, Reps 12, Tempo 3-2-1

Row

· Aim: Train the muscles on the back and biceps

· Kneeling on your knee on a bench, Keeping your back straight and supporting your body with the alternate foot and arm.

· Holding dumbbells or canned food in your hand knuckles facing away from your body

· draw your abdomen in as if to pull your belly button closer to your spine

· Using your back raising your hand up and squeezing your shoulder blades together, return to start position, keep your arm close to your side

· Progress, heavier resistance

· Sets 1-3, Reps 12, Tempo 3-2-1

Shoulder Press

· Aim: Train the muscles of the, shoulders and triceps

· Standing feet shoulder width apart holding dumbbells or canned food in your hands knuckles facing towards your head

· draw your abdomen in as if to pull your belly button closer to your spine

· Using your shoulders raising your hands up and together over your forehead, return to start position

· Progress, Lift one arm at a time

· Sets 1-3, Reps 12, Tempo 3-2-1

Tricep Extension

· Aim: Train the muscles of the tricep and stabilising muscle groups along with the core

· Lying on your stomach on a exercise ball,

· Body in good alignment “Head, shoulders, hips knees and ankles align”.

· Feet shoulder width apart, holding dumbbells or canned food in your hands knuckles facing towards away from your body elbows bent

· draw your abdomen in as if to pull your belly button closer to your spine

· Using your triceps extend your fore arm from your elbow until they are straight.

· return to start position

· Progress, Extend one arm at a time

· Sets 1-3, Reps12, Tempo 3-2-1

Bicep Curl

· Aim: Train the muscles of the, biceps and stabilisers

· Standing feet shoulder width apart holding dumbbells or canned food in your hands palms facing away from your body

· draw your abdomen in as if to pull your belly button closer to your spine, shoulders stay down and back

· Using your biceps curl the weights up towards your shoulders return to start position

· Progress, Lift one arm at a time

· Sets 1-3, Reps12, Tempo 3-2-1