We all want to look good; there’s no doubt about that. Having flabby arms with that jiggle when you raise them isn’t fun, but there are ways to work on this so you can feel confident in short sleeves again. Plenty of websites out there claim they can help you get rid of your bingo wings. Is there a quick and easy fix to remove those fat deposits from under your arms, and are there exercises to get rid of bingo wings? There definitely isn’t a quick fix; let’s be honest. But whatever the fix is, it’s going to be worth it. Instead of covering up your arms, let’s give you the knowledge to feel confident again and be proud of your body.
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Why Do I Have Bingo Wings?
There’s an easy answer, and we all know it. We’ve eaten too much. Eating too many calories will lead to weight gain, and in some cases, it means we grow more fat cells in our arms – and voila, bingo wings. In some cases, it can be hereditary. As you’ll well know, some people put on fat in different places, it may be your arms, hips, belly, or tush. After 30, body fat tends to increase throughout your body and lean muscle mass decrease. This is partly hormonal, and a reduced activity level plays a part.
Max Wishnofsky concluded that it took 3,500 calories to put on a pound of fat (related article). This was in 1958, and a lot of research has been done since. We now know that it’s somewhere between 3,400 and 3,700 calories (related article). Regardless of this figure, we know that overeating has gotten us to the point that we now have bingo wings, and now we’re trying to figure out how to get rid of or tone these bingo wings.
The Answer To Get Rid Of Bingo Wings
The answer isn’t a specific exercise, nor can you tone your bingo wings. It is scientifically impossible to “tone” fat – and this is considered nonsense in the fitness community. The truth is, it’s a combination of the right exercises and eating the right amount of food to shred away the fat. Let’s highlight the most important factor: eating less is the best exercise for bingo wings to go away.
Is this what most people want to hear? Not really. We talk extensively on how to figure out your daily calorie intake, figuring out exactly how many calories your body needs depends on your weight and activity level, and understanding what foods are required to reduce your body weight. This is your best long term solution.
That being said, there are ways to help build muscle and stimulate your arms so that you build a better-looking shape in your arms whilst eating well.
Dieting To Get Rid Of Flabby Arms
We talk extensively about types of diets that are great for longevity, health, looking good, and, most importantly, feeling great. Without radically changing your lifestyle, it’s simple to transition into a healthy diet that isn’t a fad or requires you to drink lemon juice with cayenne pepper for every meal.
Pescatarian Diet
Mediterranean Diet
- Vegetarian Diet
It’s also paramount that your body is performing optimally to shift the weight properly. Insufficient vitamin D can be a huge factor that negatively impacts sleeping and, therefore, your body’s ability to recover and lose weight quickly. If you don’t already know your vitamin D levels, it’s worth getting them checked out through a blood test. If you know you’re deficient, then you can grab a high dose Vitamin D supplement.
Exercises For Bingo Wings
We’ve already mentioned that you can’t tone your bingo wings. You can build muscle, which will create a healthier and more attractive aesthetic appearance. Building muscle will give the shape underneath the fat, so it’s important to eat well (and less) to burn off the fat on top. We won’t call this a bingo wing workout – these are just exercises for your arms, and there won’t be anything in a “bingo wing workout routine” that is specialized to target arm fat. You also won’t find us quoting a “30-day bingo wing challenge” as this is counter-productive to your long term goals of keeping the weight off and ensuring you are comfortable with your arms.
It’s important to note here that doing a lot of cardio, especially steady-state (low resistance) exercise, will not help reduce your body’s fat. This form of cardiovascular exercise will typically reduce the muscle in your body. A 2012 meta-analysis concluded that combining weight training with cardio negatively impacted muscle mass by 31%. Therefore, a workout or exercise routine that incorporates bodyweight, free weight, or machine exercises will build muscle mass if consistently done two to three times per week.
Without further adieu, here are the best exercises to supplement your diet to get rid of bingo wings.
Tricep Kickback
We look here at the tricep kickback—a crucial exercise in targeting the back of your arm, predominantly where the fat is stored. The arm is made up of two-thirds tricep and one-third bicep; therefore, focusing more on our efforts and energy will give us better results.
Tricep Dips on a Chair
Continuing to focus on the tricep, the tricep dips on a chair can easily be done at home. This exercise is great as you can increase the difficulty by adding single leg extensions, going deeper, pausing at the bottom, or putting your feet further out. Just make sure your chair is stable before you begin.
Tricep Push Up
The last of our tricep exercises, this one is quite difficult. Start on your knees with your hands close together, core tensed. The goal is to focus on your triceps here are to keep your elbows close to your body. It may be not easy at first to push back up; in that case, it’s absolutely fine to go down.
Front Raises
There are huge benefits to front arm raises. It targets the front of your shoulders (or deltoids if you want to be fancy). The focus here is to use light weights, have a strict form, and raise the weights in a controlled manner. You will most definitely feel the burn in your shoulders.
Side Raises
Similarly, side raises target the outer side shoulder. This will help tighten all the muscles in your upper arm/shoulder.
Bicep Curls
The almighty bicep curls will target the front part of your arms and is massively important to creating muscle and a good looking arm. Always focus on strict form. You can use alternative from a front bicep curl (palms facing up) to a hammer curl (palms facing inwards).
Final Words
Remember, all this weight training will not turn you into Arnold Schwarzenegger overnight. It will, over time, build the necessary muscle you need to stay healthy and look great. Combining this will a good diet will help you get rid of those unnecessary bingo wings. If you’re on a vegetarian or vegan diet, getting protein in may be difficult because this supplementation is crucial to ensure you have the required macronutrient intake for your body to function.
