Her wedding to Ben Affleck was the talk of the internet, but lately Jennifer Lopez has fans going crazy over her arm.
At 53, the actress and singer is sporting some seriously toned triceps, but she’s not the only one.
Michelle Obama58, and Jennifer Anistonthe 53-year-old woman also proves that showing off chiseled arms in your 50s is the ultimate way to look younger.
Luckily, you don’t need an expensive personal trainer to get the arms of your dreams.
trainer and founder result wellness lifestyle App’s Cecilia Harris, 51, says there are a few simple things you can do to get rid of those dreaded bingo wings.
“Age-related muscle loss is under-told. It’s called sarcopenia, and I hate to say it, but it starts happening as soon as you’re 30.
“After that, we start losing 3 to 5 percent muscle every 10 years. It may not sound like much, but it’s huge.”
so it’s too late to get J. Lawarm?
“Absolutely not,” says Cecilia.
“The great thing about our bodies is that they respond very quickly to lifestyle changes, so adding movement or making small changes to your life can reverse muscle loss and You can tighten your arms faster than you think.”
use or lose
It’s simple: if you don’t use your muscles, you lose them. Arm muscles are actually very small.
Cecilia says:
“My first piece of advice is don’t be afraid to lift things as you get older. Many women worry that they will pull on their back or injure themselves. Be careful. It’s true that we need , but our bodies give up on keeping us strong when we’re afraid to exercise or lift something a little heavier.
“So go home with your shopping bags and pick up your grandchildren.”
nourish the muscles
Protein is an important nutrient for keeping our bodies healthy and muscles strong, especially as we age.
“A common mistake people make when trying to achieve weight loss or muscle definition is to cut out food groups or eat less, instead of focusing on what they’re eating.” Cecilia says.
“Protein supports our muscles, maintains energy levels for longer, and prevents snacking.”
But research shows that we’re not getting enough. 46% of her US adults are not getting the recommended amount of protein*. Meanwhile, a UK study found that more than half of adults over the age of 65 don’t get enough.**
The RDA for women is 46g, but many experts believe this should be higher.
Cecilia says: A typical day looks like this: Two eggs on toast for breakfast. Chicken for lunch, vegetables/salad. Chili con carne with brown rice for dinner.
your protein guide
- Greek yogurt (18g protein per serving)
- Chicken (28 g protein per serving)
- Lentils (9g protein per serving)
- Milk (8g protein per serving)
- Tuna (25g protein per serving)
- Kale (3.5g protein per serving)
- Avocado (4.6 g protein per serving)
- Nuts & Seeds (6g protein per serving)
bingo wing training
“These moves are great for toning arms in your 50s,” says Cecilia.
Repeat each exercise below 12 to 15 times.
Rest for 30 seconds, then repeat again.
Aim to do the entire circuit four times a week or choose to exercise once a day.
If you don’t have weights available, you can use a water bottle, shopping bag, or body weight.
triceps dip
7
Tricep dips can be done using a chair.
Place your hands on the edge of a chair or sofa, bend your knees, and step your feet forward.
With your arms straight and your body close to the seat, bend your elbows and sit down.
Tuck your hands in and straighten your arms to raise your body.
biceps curl
7
Perfect for strengthening the inner arm muscles. Hold the weight by your side and straighten your arms.
Bend your elbows and bring them to your shoulders. Hold for 1 second, then slowly lower.
kneeling arm burner
7
Starting at your knees, place your hands on the floor with your weight on your wrists.
From here, bend your elbows and lower your chest to the floor as slowly as possible. When you hit the floor (or you can’t hold it any longer), let your chest drop to the floor and let go.
Bring your hands back down and push them up to the starting position.
wide arm circle
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This can be done with weights in either hand for added challenge. Stand tall, shoulders back and arms outstretched.
Keep your arms as straight as possible and make small circles in one direction for 30 seconds. Reverse direction.
line
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This exercise focuses on your back muscles, which are important for connecting your arms and keeping your posture strong.
Bend your body forward so that your back is flat. Extend your arms toward the floor, press your elbows firmly into your body from here, bend your elbows, and raise your arms to the sides.
Lower to the starting position and repeat. Use weights to increase it.
shoulder press
7
This is one of the best to get J.Lo style definition on your shoulders.
Lengthen your spine and tense your core. Bend your elbows and hold the weight at head height.
From here, push the weight straight up over your head, hold it at the top for 1 minute, then lower it back down.
sauce: *Journal of Nutrition, Health & Aging **Geriatrics
