Bat Wing...Flabby Flapper??

Do you know what a ‘bat wing’ is? What about a ‘flabby flapper’? If you have no idea, then you probably don’t have an area of loose musculature at the top of your arms. Plenty of people do however, and it can be a major confidence drain.

Both men and women can have a tendency to store fat on their upper arms and if that applies to you then, don’t worry, we can tackle the issue with some key exercises.  You may also feel that your upper arms are saggy if you’ve lost weight and have excess skin in this area but, again, don’t worry, my advice addresses this too.  Together, we will wave goodbye to arm jiggle and show off our toned and defined biceps and triceps.

Although you can’t command your body to lose fat from a specific area, a variety of weighted toning exercises can help you improve your muscle mass. I recommend combining bursts of general fat burning cardio vascular activity with upper arm focused strength exercises, and you will be showing off your newly sculpted guns and saying goodbye to unsightly bingo wings in no time at all.

It’s easy to add in some upper body exercises throughout the day at home or at work. You don’t even need to use heavy weights; a simple full water bottle or cans from the pantry can be a good starting point. In the workplace, you can try using using paperweights or a ream of photocopy paper.

You might also want to consider investing in small sand bags as these can be great tools to help you start toning up.  I can also recommend resistance bands as these stretchy ribbons are a light weight solution for adding resistance workouts to your day, they are inexpensive and light weight so you can take one almost anywhere and, although it’s a different feeling than weights, the resistance created is just as effective for toning your body.

Focus on toning up and building your strength:
Building strong biceps, triceps and shoulders will give you muscle definition and rid you of an arm that continues to move long after you stopped waving.

Try focusing on movements that mimic everyday tasks. Sculpting your arms can be as simple as placing books on a shelf! Try to do exercises that are consistent with your body’s needs. If your job requires you to lift objects throughout the day, then getting strong through stretching and exercise can make your day easier. Excessive direct overhead movements are often not necessary and can cause stress on your shoulder joints so keep your movements in front of you.

The benefits of gaining a little muscle:

There are several benefits of gaining additional muscle mass.  The most exciting being that your body will naturally burn extra calories all day long in order to sustain your new muscle.  You will also find that the additional strength you will gain from lifting weights can help you with your day-to-day tasks and weight-bearing exercise has been linked to considerable improvement in bone density. Resistance training is recommended by ACSM (American College of Sports Medicine) as it is especially beneficial for an aging population.

How to do a tricep kickback correctly
   –  Choose some weights that are suitable for your fitness level and hold one in each hand. Stand with your feet shoulder width apart, bend your knees and hinge your back forward slightly so that you are looking at the floor in front of you and your back is at a 45-degree angle.

-  Bend your elbows at a 90-degree angle, so that your hands are in front of you and keep you arms tightly tucked into your sides.

-  Extend your arms back behind you and slowly straighten your arms; you will start to feel your triceps working as you lift the weight behind you. Hold the lift for two seconds and return to your starting position and repeat.  If you want to intensify the work turn your palms upward.

-  Try to do 10 reps per arm but stop if you feel uncomfortable.

You can do this exercise with both arms at the same time or you can do it firstwith one arm and then the other.   If you prefer to work one arm at a time, be sure to place your dumbbell free hand on your thigh and use a staggered stance to help keep your back in a neutral position.

There are so many health benefits to be gained from a balanced combination of diet and exercise.  I believe that taking a little time each day to focus on yourself is never a bad thing and with a consistent approach, you’ll soon be waving goodbye to sagging arms with an arm wave that stops when you stop.

Garlic Mashed Cauliflower with Kale

This recipe is a really lightened up replacement for mashed potatoes, with the enhanced flavors of garlic and kale. It’s incredibly quick and simple to throw this side dish together, and there are many ways in which the flavor could be tweaked and adjusted to your liking. 

Courtesy of RealHealthyRecipes.com

Servings: 6

Here’s what you need

• 1 head cauliflower
• 1 bunch curly kale
• 4 cloves garlic, smashed
• 3 Tablespoons coconut cream
• 1 Tablespoon coconut oil
• ¼ teaspoon sea salt
• black pepper to taste
• 2 Tablespoons chives, snipped

Instructions

1. Bring a large pot of salted water to boil. 
2. Separate the cauliflower into florets and chop the stem. Stem the kale and chop the leaves. 
3. Add the cauliflower and garlic to the boiling water for 8 minutes. Stir in the kale and continue to boil for 5 minutes. Drain thoroughly.
4. Place the drained cauliflower, kale and garlic in a food processor along with the remaining ingredients. Pulse until a creamy consistency is reached. Taste for salt and add more as needed. Enjoy

Nutritional Analysis

One serving equals: 76 calories, 5g fat, 8g carbohydrate, 3g sugar, 112mg sodium, 3g fiber, and 3g protein.

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