• Create that Body

How to get the arms you want without weights

Updated: Sep 7, 2020


Flabby arms? bingo wings? Want to join the international club of toned arms so you can look amazing in that strappy dress, sleeveless top or to feel good about yourself.

Just in case you didn't know, bingo wings are those flabby bits of skin under the arm. A lot of women and some men have them, and if you feel like your arms could do with a little more sculpting, then you are not alone.

Bingo wings can make wearing anything sleeveless a total nightmare, especially in the summer when it’s too hot for long-sleeved tops and you’re trying to boost your Vitamin D levels.

The older you get the more likely you are to get bingo wings whether you go to the gym or not. Fat and skin do not look the same at forty as they did when you were twenty, so you’ll have to work harder on your muscles to compensate for the sagging and fat pouches. Owwww, sounds horrid doesn’t it? The thing is, I get really fed up when I read these articles and see videos on YouTube claiming to give you a quick fix solution on how to get rid of bingo wings. The fat is, the only solution is lose weight and train at the same time. If you do one without the other, you will be left with sagging skin all over your body and I’m sure you don’t want that.

You can tighten your upper arm muscles with some easy to do at home toning exercises at the same time as losing wight. You have to do these exercises daily and you also have to increase the weights, so you build muscle to fill out your skin.

You do not have to wait until you have lost weight to work on your bingo wings. If you lose weight at the same time as you train you are more likely to avoid bingo wings as your skin should stretch back to your muscle. In some cases, it won’t stretch back. For instance, in the case of stretch marks where your skin has lost its elasticity or when you have lost so much weight you will need surgery to remove the excess skin. For everyone else, it is completely doable with a lot of hard work.

If you are looking for a quick fix solution because you want to wear that strapless dress to a function or just feel amazing on holiday and someone on Pinterest or YouTube have claimed that you can achieve bingo wingless arms in ten minutes of exercise a day for ten days then you are going to be very upset and deflated.

It will take you up-to six weeks of daily exercise, increasing the weights gradually and doing three sets of supersets or three sets of pyramid sets for each exercise daily to build fat-less arms. I have biceps, admittedly not as big as they used to be due to tendinitis in my right elbow but I still have decent sized biceps and I still have bingo wings. Why? Because the skin is not tight to my muscles and there is fat on my arms. It’s as simple as that.

One thing these fitness bloggers and YouTubers don’t tell you is, you can’t spot reduce you have to train your entire body and diet at the same time to achieve optimal results. It’s hard work but it is worth it. Thankfully muscle has memory and once I return to the gym, post Covid-19 lockdown I’ll be able to start training properly again and the weight will fall off and the muscle will come back.

I’m in my fiftieth year and if I can do it, you can do it too. All you need is, focus, drive and determination.

The good news is you don’t need to go to the gym or have a fancy home gym. You only need a few pieces of equipment, your own body weight, a little motivation and a goal to aim for.

Anyone that tells you that you can get toned arms by waving them around in the air or by swinging a dumbbell forth and back for five minutes is cheating you out of the time which you could actually be working out those arms properly.

My chosen exercise video of the week this week is for arms in general and not specifically for bingo wings because as I’ve said above it’s all above developing those muscles, burning that fat and eating correctly. This combination works.


I absolutely love this guy! Why? He explains everything in detail in idiot language. When he says build bigger arms he doesn’t mean. ‘Do these exercises and you’ll have biceps like mine.’ Many women worry about weight training and wonder if they will develop muscles like men. This is impossible without the right diet, an obsessive training routine (twice daily) and a little help from steroids. We just are not built that way. What we can do, is follow Jeff’s workout routine and watch the effects start to happen.

Ok so, that’s it for today and I hope you’ve enjoyed this post, some things are a little clearer and you’re now in a position to understand exactly how to get the arms you really want.

If you want to buy your own dumbbells and or exercise bands so you can develop your training programme at home you can do so safely on Amazon.

Thank you for reading my post, if you enjoyed it please share it so others can benefit from it.

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