Bingo wings, tuckshop arms, sugar gliders – whatever you call them, they don’t need to inhabit your sleeves. Here’s how to get a sexy pair of trim and toned arms in just six weeks.
When you live in a country that’s blessed with hot summer days and nights, it can be tricky – and sticky – to keep your arms covered because you’re too embarrassed to make the big reveal. Here’s another option: Start a resistance training program and in six weeks or less you can be showing off strong and sexy arms.
For years the myth prevailed that there was a biological expiry date on having a hot pair of arms (and we’re not talking the stringy, over exercised types as sported by some celebrities), and then along came the US First Lady Michelle Obama, now 50, in an array of sleeveless numbers and not a dimple or wobble in sight.
That’s because attractive and strong arms are achievable at any age. “Anyone can improve the appearance of their arms through exercise and diet,” accredited exercise physiologist Katie Williams of Exercise & Sports Science Australia says. “And you’ll start feeling the effects within one or two workouts – like increased energy and improved mood. In four weeks you’ll feel stronger and after six weeks you’ll start seeing new definition.”
Added to that, Williams says resistance training – any exercise that causes the muscles to contract, such as lifting weights – has been scientifically shown to boast myriad health benefits, particularly as we get older. It’s been credited with improving heart health, preventing osteoporosis and even helping people who suffer from depression and anxiety.
Getting the most out of your arm workout
Before you drop into a desperate push-up or start using the kids as dumbbells, here are some key facts you need to know in order to maximise your opportunity for great arms.
- How much to lift
Head to the weights section of your local gym or sports shop and carefully test which is the heaviest dumbbell with which you can do one maximum-effort bicep curl (see instructions, right). The ideal weight for you is about 60 per cent of that, so if the heaviest you can lift once is a 10kg weight, opt for 6kg weights to start your program.
- Don't overdo it
It’s during the rest period between your arm workout days that the best toning magic happens, Williams says. “In that sore period the day or so after training, this is when the muscle fibres are rebuilding. If you exercise through that you won’t get the toning benefits.” She recommends doing resistance training two or three days a week and some cardio on the in-between days.
- Eat protein before and after
You don’t have to spend big bucks on the largely untested muscle-building powders. Williams says eating a handful of nuts, a boiled egg or some dairy such as in a drink or low-fat cheese will help boost muscle repair and growth.
- Don't rush the reps
Exercise is maximised when the momentum is slowed down, Williams says, so if you’re doing a bicep curl, for example, count to three on the way up and three on the way down.
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