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Ban the bingo wings – in just three weeks

Impossible, you say, but once you understand what causes bingo wings and what influence them you will be amazed at how much can change in three weeks.



Why do women get bingo wings?

Surprisingly, perhaps, oestrogen is produced by the male sex hormones androgen and testosterone, which are produced by the ovaries and adrenal glands. As you age, the ovaries produce less of these ‘male hormones’ which in turn results in less oestrogen. After you reach the menopause, your body starts to produce oestrogen in your fat cells, which results in a slight increase in body fat. Strength coach Charles Poliquin has done extensive research on fat distribution and how hormones relate to fat deposit in different areas of the body. He found that people who store excessive body fat on the back of their upper arms (the infamous ‘bingo wings’) have problems with androgen levels. So, by regulating your androgen levels [how do you do this?] you can have the beautiful toned arms you desire and get rid of bingo wings for once and for all.


Your three-week bingo wing buster plan

Follow this three-step plan for four days a week. Avoid taking short cuts as you simply won’t get the same results. Don’t be afraid of the toning exercises you are not going to turn into a female Arnold Schwarzenegger or Lisa Cross.


Step 1: Cardio

Increase your calorie usage by taking your cardio workout to the next level. Use interval training where you either increase the speed or increase the incline/resistance level for one minute followed by one minute easy. Repeating this sequence 10 times will give you a 20-minute workout that burns between 150 and 250 calories. For the next three weeks do four of these interval training sessions per week.


Step 2: Sculpt

Your triceps (the muscle in the back of your arm) forms two thirds of your arm’s circumference. The lack of testosterone in women will prevent you from getting big bulky muscular arms, so don’t be afraid to add more weight when training your triceps. Heavier weights will only make you lose more centimetres around your arms. Once you’ve lost the bingo wings, you can go back to using lighter weights to maintain your shaped arms. The following are both great exercises for toning your triceps.


Overhead triceps extension

  • Sit on a stability ball or chair.
  • Hold a weight in each hand and extend your arms above your head.
  • Bend your elbows and lower the weights behind your head until they touch your shoulder blades.
  • Slowly lift up to the starting position.
  • Don’t lock your elbows at the top, always keep a slight bend.


Kneeling triceps kickback

  • Kneel on all-fours on the floor.
  • Hold a weight in your left hand and pull your elbow up until it’s level or slightly higher than your torso (this is the starting position).
  • Extend your arm backwards until the weight is level with your hips.
  • Slowly lower to the starting position.
  • Don’t lock your elbows at the extended position, always keep a slight bend.


Sets, reps and weight

Do four sets of eight to 10 repetitions. Choose your weight so that it’s heavy enough to cause you to struggle on the last two or three reps. If you feel you can do more than 10 reps, your weight isn’t heavy enough. Do four sculpting sessions each week.


Step 3: Nutrition

Aim to eat 250 calories less per day. Combined with your cardio and toning programme, this will help you to lose a pound of body fat per week. Herbal products including licorice root, ginseng (taken 45 minutes after a meal), suma, holy basil and rhodiola rosea have been used for centuries to help balance hormones and regulate body functions. If you have tried to lose your bingo wings before with no success you may need to consult your doctor, local herbalist to help you reach your goals. Or see a fitness professional that specializes in Biosignature Modulation, who will be able to assess any underlining hormonal imbalances.


When you’re walking…

Swinging your arms while walking improves your walking style and prevents fatigue, but it can also help you tone your arms. Keep a 90 degree angle in your elbows and swing your arms from your shoulders, ensuring your elbows stay close to your sides. If you add wrist weights you can increase the toning effect even further. Using weights that strap around your wrist rather than holding weights in your hands is safer, as it will help you tone your arms without increasing your blood pressure too much. If you have high blood pressure, consult your doctor before walking with weights.

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