Tag Archives: Ladies

FEMALE DIET AND FITNESS ADVICE

Say goodbye to Bingo Wings

Say goodbye to Bingo Wings

Bingo Wings- A term that refers to the loose skin at the back of your arms (affecting mostly women). For many women as they get older they loose muscle mass and their skin looses its elasticity, for other women Bingo wings are caused due to a lack of muscle mass in the arms or too much fat.

say goodbye to bingo wings

Although bingo wings are an unsightly body part, with the correct exercises you can rid yourself of this problem ( if your bingo wings are caused by dramatic weight loss you may need surgery to remove the excess skin).

By performing exercises to strengthen and build the muscle of the arms, paying particular attention to the triceps you can slowly rid yourself of your bingo wings.

Here are three exercises i would advise you perform 3-4 sets of 10-15 repetitions- twice a week.

Say Goodbye to Bingo Wings: Routine

 1) Bicep curls– the Bicep makes up the muscle on the front of your arm. When we contract (shorten) the Bicep we cause flexion at the elbow joint. Strengthening the Bicep will help with overall tone of the arms and although it is widely regarded as not as important as Tricep exercises when it comes to getting rid of Bingo wings it is important to maintain muscle balance so when we train our triceps it is important to train the opposing muscle – the biceps. If you do not train both agonist and antagonist muscles this will lead to muscular imbalances.

 

2) Shoulder Press- the shoulder press is a great compound movement that works the deltoids (shoulders) and your triceps. These will help shape and tone your shoulders which will help hide the appearance of bingo wings. (they will also help to tone your arms and burn calories)

 

3) TRICEP KICKBACKS- As the name suggests this exercise targets the tricep muscle. The Triceps make up the muscles on the back of your arm and as I previously stated are the opposing muscles to the biceps. As the Bicep flexes the tricep relaxes and vise versa. Due to the location of the triceps, having strong and well defined triceps will help prevent getting bingo wings. This is therefore regarded as the best exercise for removing your bingo wings. Due to the location when performing this exercise you are directly working the backs of your arms (where the bingo wings are found) if you can build these muscles this will help regain that elasticity in your arms thereby ridding you of those unsightly bingo wings- the below video shows three great variations to hit all three heads of the tricep.

Alright Ladies what are you waiting for

Say Goodbye to Bingo Wings

Ab Fab- 4 of the best exercises for abs

Ab Fab- 4 of the best exercises for abs

 

Abs or Abdominals- Probably the most talked about body part, the abdominals are the corner stone of all good physiques.

There are a few misconceptions though that I would like to clear up before going through 4 exercises to help strengthen your core.

Firstly your abdominals will only show when your body fat percentage is at a certain level (depending on your genetics this will vary from person to person). For most men 8-10% body fat will usually allow your abs to show, and for women it is usually around 12-15%.

You’ve all probably read the phrase ‘Abs are made in the kitchen not in the gym’. And this is true to the extent that you can do a million crunches everyday but if you have a high body fat percentage you will never see those abs as they are being hidden beneath your body fat. For most people diet alone will not give them six pack abs, but a healthy diet in conjunction with an exercise regime will help to lower your body fat and tone up your mid section.

Another point I want to make is that our genetics shape our abs, we can through weighted exercises, add thickness and strength to our abs but we cannot change their shape. Ab exercises help strengthen our abdominal muscles but due to the physiology of our abdominal muscles we cannot change their shape, so if you have abs that aren’t perfectly in line with each other that’s just how your abs will look, no exercises can cause this or correct this.

Over-training abs? It is hard to actually over train your abs. Your abs recover quicker due to their physiology, and they have adapted to over-training as they are used during most exercises to stabilise the body. During most compound and free weight exercises you will be engaging your core muscles. Most people who do exercise regimes that involve weights will not need to focus on ab exercises as they are engaging their core throughout most of their exercises. My advice is once or twice a week at the end of your workout do one or two ab exercises to really target your abs (What is referred to as ‘finishing moves’). Like all body parts if you feel DOM’S in your abdomen allow them to recover before training them again.

Ab Fab- 4 of the best exercises for abs

There are lots of different ab exercises, so how do you decide which to do? There is no perfect answer, however what I advise is 1)  find ones that you enjoy doing so you are more likely to keep adding them into your routine. 2) Try to add one or two weighted ab exercises to increase the resistance 3) Try and target each part of the abs so the Lower Abs, Upper abs, Obliques and the Serratus Anterior (you will hit most abdominals during each exercise but you can find exercises that better target the different sections). 4) don’t worry about number of reps, I usually go to failure each set but for some exercises this could be anywhere up to 20 reps but for others it might be as little as 8 reps. 5) My personal preference is putting the exercises into a circuit and then doing 3 laps of the circuit. This keeps my heart rate up and helps burn more calories

Ab Fab- 4 of the best exercises for abs: 

1) Hanging Leg raises – Targets lower abs 

2) Woodchop – Targets the Obliques 

 

3) Rope Crunches- Rectus Abdominus (Upper and lower abs) 

4) Toe to Toe Crunches- targets the Obliques and Serratus Anterior

These are just 4 of my personal favourites and provides a balanced ab routine. Just remember during each abdominal exercise make sure to breath out during the contraction of the abdominal muscles, this will allow a greater contraction of the abs.

Ab Fab- 4 of the best exercises for abs

Ab Fab- 4 of the best exercises for abs

Bottoms Up- best exercises for the glutes

 Bottoms Up- best exercises for the glutes

 

The Bum or ‘Glutes’

Like other body parts some people are genetically blessed; you might have a friend who has a nice pert bum without having to do any work, however for some people it is a source of constant frustration. This is made worse by the constant pressure placed on women via magazines and advertising to fit into a certain body type in order to be sexy/beautiful.

jennifer-lopez-ass-1-530x811

The good news is that like other lagging body parts, with the right exercises and correct technique (and a bit of hard work) you can tone and shape your bum and it doesn’t involve hours and hours on the treadmill.

When it comes to training your bum, the best thing to do is stick to the basics, once you have mastered the basics (or bodyweight versions) you can start either adding resistance (dumbbells/barbells) or increasing the difficulty of the exercise. Your butt will grow when it is under more resistance/Tension so progressive overload is important.

Try these exercises 1-2 times a week performing 3-5 sets of each exercise (you can play around with the rep range depending on whether you are performing weighted or bodyweight versions of the exercises- I would keep it around 10-15 reps) –

(depending on recovery- if you are experiencing Delayed Onset Muscle Soreness, which you are likely to in the first week or two of training then wait till your body has recovered before training the bum again). You can do this workout at the gym, in the park or at home so it is great for when you do not have the time to make it into the gym (and all exercises can be progressed or regressed)

Bottoms Up- best exercises for the Glutes Routine: 

Walking Lunges-

One of my favourite exercises for the glutes, this will work all of your lower body and has many variations. Once you have mastered basic walking lunges you can add weights (barbell or dumbbells) to the exercise and do weighted walking lunges. If you are trying to burn extra fat off- you can try jumping lunges which will raise your heart rate and increase the number of calories burnt. Below is a video that shows walking lunges with kick backs which really help target the glutes.

 

Squats-

The king of all exercises- The squat is another great exercise that will help tone your glutes. Starting with bodyweight version – working up to weighted squats. Don’t become too concerned with how much weight you can squat, just make sure to get the full range of motion for this exercise (parallel or below parallel). Go for a shoulder width stance or wider to work the glutes more.

Below is a video demonstrating correct form for bodyweight squats

 

 Stiff legged/ Straight leg deadlift 

The deadlift like the squat is a great exercise for the lower body- since we are focusing on the glutes the straight leg or stiffed legged deadlift better targets the glutes and hamstrings. This is a great exercise, however I advise you not to go too heavy with it as the back is put into a compromised position so you need to be careful. When performing the exercise make sure your spine remains in a neutral position (do not let your back round). You should feel a great stretch down the back of the leg when performing this. The video below shows correct form for this exercise.

 

 

Bridge/ Hip Thrust-

I’ve saved the best till last- the hip thrust or bridge really targets the upper glutes and will help tone and shape your bum better than any other exercise.

Below is a video of how to perform the hip thurst and the progression of a one legged hip thurst.

Further progression of this exercise is with weighted hip thrusts using a barbell


Finally – and my personal favourite for working by bum (yes ladies i work my bum too) is the stair master or stepper.Bottoms Up- best exercises for the glutes

This piece of cardio equipment helps me target my glutes and hamstrings whilst buring more calories than i would on the stationary bike or cross trainer. I would advise using a high tempo playlist with a good steady beat for you to step to. This will help tone up your bum and aid in overall fat loss.

Just make sure your not cheating yourself out of getting better results – many women I see using this machine are either taking very small steps- decreasing the range of movement and taking the emphasis of the exercise away from their bum or they are supporting a lot of their bodyweight with their arms. Make sure you feel your body weight as you step down with your heel. This is very hard cardio when performed correctly but the results will be worth it.

 

 

Bottoms Up- best exercises for the glutes

Bottoms Up- best exercises for the glutes