Wonder Woman Fitness

Posts Tagged ‘toned



But bingo wings???

‘Bingo wings’ is now a term used a lot in the fitness world as it’s the best way to describe the flabby, wobbly bit at the back of your upper arm.  Or technically called a tricep.  Do you have fear of the Bingo Wing?  Do you know how to prevent it?  Or would you like to reduce your own wing size?

With the so called bingo wing I have seen them on ‘fit’ females and the obviously not so fit so don’t despair it seems to be a problem area for most women.  Read on and I will help you battle the bingo…..

Ok, first things first.  To tone up that area you have to start with your diet.  If it wobbles simply that is fat there.  So try your hardest to remove fat from your diet.  I don’t really think you need to me to tell you what the bad fats are, there usually the tasty treats, so just try and remove them and alcohol from your diet.  Also your main daily diet should be based around lean protein, vegetables, low fat foods, good carbs and water!!!!

So that’s the diet sorted.  The exercises I give you will help tone the area but you will have to blast the cardio machines or outdoors running to burn those calories.  Try interval training on any machine in the gym or even outside.  To do interval training you will have to do fast, hard intensity for roughly 1-2 minutes (depending on fitness levels) and a recovery period of 30 secs to 1 minute.  The idea of interval training is to push you to your limits, to push you out of your comfort zone, its meant to be hard, its meant to be tough so if you are not sweating and panting after 20 – 40 minutes of interval training then you have to work harder.

 Ok so onto the exercises for toning your triceps.  Try these exercises, lift a weight that on the last couple of reps you are really feeling it, try 3 x 8 – 20 reps of each exercise and lets work the bingo wings!!!


Tricep extension

 Tricep extension:

With your feet shoulder width apart, back straight and stomach tight.  Hold a weight in both hands behind your head.  You are looking to keep your elbows next to your ears.  Extend your lower arm up so that you arms arm straight above your head.  Bend at the elbow and return to the starting position.  It is important to keep your upper arm still and let the lower arm do the work.

Do 3 x 8 – 12 of these


Tricep dips

 Tricep dips:

This exercise can be performed in the comfort of your own home by the way!!  So find a sturdy bench or chair and have your hands and fingers pointing the same way as your toes.  You can have your legs bent, legs straight or even your legs elevated on another bench/chair (this is more advanced).  Bend your elbows back and lower your bum to the floor.  You are looking to keep your bum and back as close to the bench/chair as possible to ensure you use your triceps.  To return to the start position simply straighten your arms.  Complete 3 sets of 15-20 reps


Tricep kickbacks

 Tricep Kickback:

Kneeling on a chair or a bench with one knee, support your body with the hand of the same side.  Start with the weight in the other hand in at your arm pit, elbow tucked into your ribs, back straight and tummy tucked in tight.  Extend your lower arm back so your arm is straight by your side.  It is very important to keep your upper arm still and let the lower arm do the work.  Bend your elbow and bring the weight back to your arm pit to return to the starting position.  Repeat this exercises 3 x 8 – 12 on each side.


Tricep Pushdown

 Tricep Pushdown:

This should be performed on a cable machine or a lat pulldown machine.  Stand with your feet shoulder width apart, knees slightly bent, back straight and tummy in tight.  Tuck your elbows into your ribs and keep them there.  Push down on the handle and straighten your arms.  Bend at the elbow and bring the lower arm back up to the start position.  Always keep your upper arm still and let your lower arms do the work.  Repeat this exercise 3 x 8 – 12 reps.


Full tricep press ups

 Tricep Press up:

This is a killer of an exercise.  It can be performed on your knees if you can not perform a ‘normal’ press up on your toes.  Have your hands so they are shoulder width apart.  They should be much narrower than when you are doing a normal press up.  Bend at the elbows, making sure the go back the way and that your elbows are close to your ribs, and bring your chest to the floor.  It is very important to keep your back strong and straight and tummy in tight as this will support you.  Straighten your arms to return to the starting position. 


Kneeling tricep press up

Keep active folks………………

Want to slim down ladies?


Toned and lean look

If you want to change your shape or slim down or achieve a sculpted look you will not achieve it through cardio alone ladies.  You have to lift weights.  When I am working in the gym or training myself most women I see are on cardio machines for most of their workouts and most women that I train have not done much weight training.  I feel that this is due to inexperience and lack of knowledge and possibly a little bit of fear.  But I am going to put your minds at ease about weight training and show you the massive benefits from lifting weights.

I personally love strength training with weights for the pure reason that I get to train indoors in the warmth of the gym oh and ladies you get to train next to some good looking men.  Sure cardio training has its advantages but combined with some weight training you will really notice the difference.  When I do any kind of training with weights I feel stronger, leaner, more toned, I walk taller and more importantly I feel better about myself and I feel more confident.

So this blog is aimed to dispel some of the rumours about women and weights.  If you want to change your shape forever and slim down then read on.

So what will adding weight training into your programme do?

  • Make you physically stronger.  Increasing your strength will make you far less dependent upon others or assistance in daily living.  If you’re maximum strength is increased daily tasks and routine will be far less likely to cause injury. 
  • You will lose body fat.  An average woman who strength trains 2 to 3 times per week for 2 months will gain nearly 2 pounds of muscle and will lose 3.5 pounds of fat.  As your lean muscle increases so does your resting metabolism, and you burn more calories all day long
  • You will gain strength without bulk.  Unlike men women do not typically gain size from strength training because compared to men women have 10 to 30 times less of the hormones that cause muscle bulk.  You will however develop muscle tone and definition.
  • You decrease your risk of osteoporosis.  Weight training can increase spinal bone mineral density by 13% in 6 months.  Strength training not only strengthens your muscles but also strengthens your bones decreasing the chance of breakages and fractures.
  • You will improve your athletic performance.  Any sportsman can increase their performance with adding weight training into their programme.  Golfers can significantly increase their driving power, cyclists are able to continue for longer periods with less fatigue, skiers improve technique and reduce the chance of injury etc.  Whatever sport you play or whatever your fitness goal is strength training has been shown to improve all overall performance as well as decrease the risk of injury.
  • You will reduce the risk of injury, back pain and arthritis.  Strength training as said before not only strengthens muscles but also builds stronger connective tissues and increases your joint stability which in turn reduces chance of injury and will help as your body fights the aging process.
  • Like all aspects of exercise, strength training will reduce your risk of heart disease and reduce your risk of diabetes.
  • It is never too late to lift weights.   Women in their 70’s and 80’s have built up significant strength through weight training and studies show that strength improvements are possible at any age.  However you should seek help from a fitness professional if you decide to take out an exercise programme.
  • Weight training will not make you bulky or masculine.  As said before it is almost imposible for women to gain huge amounts of muscle mass by merely touching a dumbbell.  This is due to our decreased amount of testosterone in our bodies.  However you will have seen pictures of professional female body builders unfortunately most of these women will be taking anabolic steroids and spending hours in the gym lifting very heavy weights to look like that it is no accident that they look the way they do.  Women who follow a good structured weight training programme get the firm and fit (almost) cellulite free body that most women would like.
  • Exercise with weights does not increase your bust size.  Women your breasts are mostly made up of fatty tissue therefore, it is almost impossible to increase your breast size through weight training.  However you may slightly increase your back size through weight training and this may increase your bust size.
  • Weight training does not make you muscle-bound and stiff.  If you perform all exercises through their full range of motion your flexibility may increase.  Make sure you balance your body and train your back muscles as well as your front muscles as this will help with your natural movement.  Make sure to train every muscle group to achieve an overall toned body. 
  • Your muscles do not turn into fat if you stop training.  Muscle and fat are two totally different types of tissue.  When people decide to stop training they start losing muscle due to inactivity (the use it or lose it rule) and their training diet usually drops also.  Therefore bad habits and lack of training lowers their metabolism giving the impression that the person’s muscle is being turned to fat where in reality the muscle is being lost and the fat is being put on. 
  • Weight training does not turn muscle into fat.  Very similar to the above.  The way your body transforms is by gaining muscle through weight training and losing fat through aerobic exercise and diet.  Again muscle and fat are two different types of tissue we cant turn one into another. 
  • Beware – Just because you train does not mean you can eat whatever you want.  Oh how I wish this was true though.  Our individual metabolism determines how many calories we burn at rest and while we exercise.  If we eat more calories than we burn on a consistent basis our bodies will accumulate these extra calories as fat regardless of the amount of exercise we do.  So be careful try and follow a healthy nutritious diet that will help you maintain your weight or help you lose a few pounds. 
  • Women should not be afraid to lift heavier weights.  If you only do cardio then muscle and fat will be burned for fuel.  You need to lift weights in order to prevent any loss of muscle tissue.  Women that only concentrate on cardio will have a very hard time achieving the look that they want.  Try not to lift light weights as muscle responds to resistance and if the resistance is too light then there will be no reason for your body to change shape. 
  • And lastly women do not be frightened to train hard.   I train hard with weights and I have trained my female clients hard with weights and they look nothing but feminine. 




So start lifting - what have you to lose except body fat!!!

The main thing is to get help designing a weight training program.  Most of my weight training is done with free weights (dumbbells) as they work more muscles (more muscles worked = more calories burnt) and I am unlimited in my choice of exercise so I never get bored.  My best piece of advice is give it a go – what do you have to lose.  If you are wanting a defined, firm, feminine, strong figure then you’ve got to start lifting – but lift right.  Keep active folks…..

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