A 60-YEAR-OLD has shared how she banished bingo wings and made her arms look lean with a bi-weekly ritual.
Health expert JJ Virgin is used to people asking her, “how did you get those arms?” - and she claims the journey from flabby to fab was easy.
In fact, JJ says that arms are the “easiest body part to transform”.
She followed a twice-a-week workout formula, which you can do at home, to grow her muscles without over-bulking them.
Coupled with increased protein intake to feed her muscles and getting 12,000 steps a day in to burn fat, this resulted in enviable triceps.
“It’s actually not that hard to get ripped, lean, toned arms,” JJ said on her podcast, Well Beyond 40.
“It’s the easiest body part to transform.”
She recommended doing a mix of “pull and push” exercises with your arms twice a week - or three times a week if you have the time.
Among her recommended push exercises are push ups, as well as chest presses and overhead presses with weight.
For your pull exercises, you can pull a resistance band apart, and try pull-ups, bent-over rows and upright rows with weights.
If you don’t have weights, you can improvise with two tins of food sitting in your cupboard - just make sure they’re of equal weight.
“You have to get to a point at the end of the set where you feel like you could maybe only squeeze out one or two more,” JJ said.
“But building muscle isn’t just about the gym - nutrition plays a huge role.
“Learn how much protein you really need (hint: more than you might think) and which specific supplements can give you an edge.”
We need protein to build muscle because it provides the essential amino acids that repair and grow muscle tissues after exercise.
To complement your bi-weekly training, JJ also recommended getting your body into a calorie deficit to burn fat.
Crucial for more than the arm
The long head of the tricep also assists with shoulder joint movement, specifically helping in the extension of the arm.
This makes it unique, as it crosses two joints: the elbow and the shoulder.
Historically mighty
Historians believe the triceps were crucial for survival in ancient times, helping with spear throwing and other survival tactics. Today, they're your best friends for pushing open a heavy door or playing tennis.
Size matters
The triceps make up about two-thirds of your upper arm.
So if it’s toned arms you’re after, these muscles deserve a hefty portion of your workout regimen.
Age-defying muscles
As we age, muscle mass decreases. The good news? Strength training, particularly exercises like tricep dips and extensions, can help prevent this decline and keep your arms strong and functional well into your senior years.
A calorie deficit is when you consume fewer calories than your body needs to maintain its current weight, leading to weight loss.
This will cause an overall reduction in body fat, including on your arms.
“To show off those newly built muscles, you need to shed the fat covering them,” she said.
JJ added that you can achieve a calorie deficit by tracking your calorie intake to be 25% lower than the standard amount that your body needs.
You can also help push your body into a calorie deficit by being more active.
“You want to get your 8,000 to 12,000 steps a day in,” JJ said.
