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Article Directory :: Health & Fitness Articles
When it comes to losing weight I am a big supporter of calling it fat loss because that is what any person is trying to lose rather than just weight on the scales for the sake of it. When it comes to removing fat from the body it is normal to look at and target some areas more than others simply because it is either more visible or you can become fixated on the troublesome area. From experience, one area that comes up more than most is the back of the arms and what is called either bingo wings or bat wings when there are fat tissue deposits there.
Traditional approaches that do not work well but are there in abundance over the internet are using small weights and performing several hundred isolated tricep exercises like kickbacks and extensions. I've even seen so called experts suggest the use of water bottles in replacement of small dumbbells using the same exercise approach.
The root problem with this type of approach is that the muscle under the fat tissue is not working hard enough, the muscle tissue in the body as a whole is not working hard enough to burn fat tissue and the anatomy of the muscle not being considered.
I'll explain these in more detail as I now cover the 3 tips to lose the bingo wings.
1.Perform all over body routines instead of concentrating your time and effort on kickbacks and extensions. While the muscle tissue around the problem area has to be considered as part of your training routine, there are over 600 muscles in your body that need to be exerted to create a usage of energy that can correlate to burning enough calories that amount to 1lb and then 2lb of fat tissue and so on. By working one muscle group (the tricep region contains 3 of these 600 plus muscles) you will not burn the calories required. Use exercises that work more muscle groups including the tricep region or not to burn more calories that will then target fat tissue across all areas of your body. Some examples are squats, deadlifts, squat to press and push ups.
2.Use more weight or resistance, the small dumbbells and water bottles will not cut it. Following on from the above point, the muscle tissue has to work hard to create a disturbance in the body that amounts to the burning of fat tissue across the whole of the body. If the muscle is not worked sufficiently it is harder to promote an energy deficit in the exercises being performed and calories from fat tissue will remain stored. Instead of endless reps over 20 try performing reps between a range of 8 and 12 with a weight that challenges you come the end of the set.
3.Perform larger push type exercises like dips and horizontal pushing movements. Exercises that work several muscles at once and tax your system more or known as compound movements whereas exercises like the kickback are isolated. As previously mentioned it is imperative to perform movements that work more muscles in the body but as far as specific upper body and tricep work is concerned those larger compound type movements will also work all 3 heads of the muscle region while many of the isolated movements work 1 and maybe 2 at best. So as well as creating a more positive energy disturbance, you will also target all muscle tissue in the problem bingo wing region.
For some this may mean a total change in attitude towards exercise and routines that are not so comfortable and can be done while watching TV. They will require more exertion but as well as burning fat effectively, you will get big gains in your fitness and all round performance as well.
I've encountered a number of women especially that have changed to this approach with considerable success as part of a balanced diet also. Not only has it worked for anyone overweight but also for those that are in an accepted weight range as shown by BMI scales but with an undesirable amount of body fat and visible in problem areas like the thighs and back of the arms.
Use these tips in your exercise programs now and it will make a difference.
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