How do you stop your arms from flapping after you stop moving them? This is an obviously popular question in the over 40 crowd.
Do not fall for the claims that you can get rid of arm fat in five minutes a day
Even if you see it posted on the internet……It’s fake news. ????????????
The truth is there is no such thing as spot fat reduction…
Real change depends on several things…Consistent resistance sessions which prioritize compound movements first and end with isolation movements…Nutrition that isn’t too much or too little… The time and the patience to objectively to learn how your body responds.
What about cardio?
Think of this as a weighted pyramid:
The most heavily weighted factor on the bottom is (coincidence?) resistance training with weights.
The next level up is to eat to fuel your body well enough, but not so well that extra energy is stored as fat.
The third tier up is cardiovascular exercises and movement throughout the day with non-exercise activities.
A step counter can be handy to inspire more activity throughout the day. For example, instead of asking your daughter to grab something in the basement, do it yourself! Walk to your mailbox at the end of your the driveway instead of grabbing it from the car window.
The top of the pyramid includes relaxation, rest and restore.
This could include any relaxing or destressing activity and/or some mind-body work. Restorative yoga could be a good fit here.
This is a good time to point out that yoga is not an adequate substitute for resistance training, especially in women over 40.
Yoga does not provide enough resistance to overcome the natural muscle loss associated with aging (sarcopenia)
Back to those resistance exercises. A well-rounded program will include all of the above. For resistance training, the most benefit will result from doing mostly compound exercises and a few isolation exercises towards the end of the workout.
So for a Triceps focuses workout, choose two or more compound exercises. These are exercises that involve multiple joints such as squats, bench presses, shoulder presses, deadlift, kettlebell swings, and push-ups. Then finish off the workout with a combination of two or more isolation exercises. Review the video below for an example of some of our most effective triceps isolation exercises for women over 40.
This is not an exhaustive list, yet if you do these consistently varying the combinations reps sets and rest periods, you will see results.
Here’s a good video example of the kinds of workouts you can do to get rid of triceps fat:
The FREE Body Project Challenge starts on May 28th! This is specifically tailored to the over-40 crowd – claim your spot now!