I’m in my 30′s, but my arms look about 70. I hate them! I work out about 2-3 times a week, but the bat wings, or mud flaps as I call them, won’t go away (you know, the extra flabby skin under the arms…). I’m really frustrated and wish I could just have nice toned arms without worrying that eventually it’s going to extend down to my knees. What can I do to get rid of it?
Thanks, Batwing Girl
Dear Batwing Girl,
I’m not sure how long you’ve been exercising for or what you’re eating is like, but 2-3 times a week isn’t really going to cut it if you want super sleek arms. You have to work at it 4-5 days per week and you have to include a balance of cardio, to burn calories and ultimately fat, and resistance training to tone the muscles underneath the skin. A sample schedule would look like this: Monday – 30-40 minutes cardio, Tuesday – resistance training, Wednesday cardio, etc… Keep alternating like this for a total of 4-5 days per week. Perform 8-10 repetitions of exercises such as dips, tricep extensions, push-ups. You want to choose a weight that is heavy enough so that by the time you get to 10 you feel like you can’t do another one even if someone paid you. Another thing to take into consideration is your food: Make sure your carbs are coming from whole-grains, fruits, and vegetables, and that you’re also getting adequate amount of calories, so that you’re body doesn’t go into starvation mode and try to hold onto every little morsel you feed it. Never dip below 1200 calories per day.
Also, take a look at your mother and grandmothers. Your arms may be the product of genetics, which doesn’t mean that you can’t do anything about it, it just means that you have to be realistic about your expectations. You can get arms that you’ll feel good about, but it just may take longer to accomplish and you might not end up looking like a fitness model. There’s a reason I never use videos or photos of women who look like that, and it’s because it takes either super lucky genetics to easily build muscle like that or such intense amounts of training and nutrition that it’s not really doable for the average person.
In the meantime, don’t hate on yourself. Most likely no one else is staring at your arms the way you are, so channel your inner black woman (as I always say) and flaunt what your momma gave you!
Have a question that needs answering? Send ‘em in! Every Thursday I’ll be answering a new question, and it might just be yours!