I’m a personal trainer – here’s how to get super toned arms like J-Lo
HER wedding to Ben Affleck was the talk of the internet, but more recently Jennifer Lopez has been sending fans into a frenzy over her arms.
At 53, the actress and singer has been flashing some seriously toned triceps, and she’s not the only one.
Michelle Obama, 58, and Jennifer Aniston, 53, are also proving that flaunting sculpted arms in your 50s is the ultimate way to look younger.
The good news is, you don’t need a pricey personal trainer to achieve the arms of your dreams.
Trainer and founder of the Results Wellness Lifestyle app, Cecilia Harris, 51, says there are some simple things you can do to get rid of those dreaded bingo wings.
“Age-related muscle loss is something that’s not spoken about enough. It’s called sarcopenia and, I hate to tell you this, but it starts to happen as soon as we turn 30.
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"From then, we begin to lose as much as 3-5% of our muscles each decade – which might not sound like a lot, but it’s huge.”
So is it too late to get J.Lo’s arms?
“Absolutely not,” says Cecilia.
“The great thing about our bodies is that they respond to lifestyle changes super-quickly, so adding movement into your life and changing little things can reverse muscle loss and get those arms toned sooner than you think.”
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Use it or lose it
It’s simple: if you don’t use your muscles, you lose your muscles. Arm muscles are actually really small.
Cecilia says: “This is a good thing when it’s an area we want to work on, because it means they can be strengthened with less effort than bigger muscles, like the bum.
“The first piece of advice I would give is, don’t be afraid to lift things as you age. Lots of women worry they are going to pull their back or hurt themselves, and while it’s true that we need to be careful, if we fear exercise or holding things that have a bit of weight to them, our bodies give up on keeping us strong.
"So pick up those shopping bags and walk home holding them, and lift those grandkids.”
Feed your muscles
Protein is a key nutrient for keeping our bodies healthy and muscles strong, especially as we age.
“Common mistakes people make when trying to lose weight or achieve muscle definition is to cut out food groups or eat less, rather than focus on what they are eating,” says Cecilia.
“Protein supports our muscles and keeps energy levels up for a long time, preventing snacking.”
But according to research, we’re not consuming enough – 46% of adults in the US don’t consume the recommended amount of protein,* while in the UK one study found more than half of those over 65 didn’t consume enough.**
The RDA for women is 46g, though many experts believe this should be higher.
Cecilia says: “Aim to have a portion of protein with each meal. A typical day could be: two eggs on toast at breakfast; chicken, veg/salad for lunch; and chilli con carne with brown rice for dinner.”
Your protein guide
- Greek yoghurt (18g protein per serving)
- Chicken (28g 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 (4.6g protein per serving)
- Nuts and seeds (6g protein per serving)
Bingo-wing workout
“These moves are perfect for toning up your arms in your 50s,” says Cecilia.
Do 12-15 repetitions of each of the following exercises.
Take a 30-second rest, then repeat for a second time.
Aim to do the whole circuit four times a week or choose one exercise a day.
If you don’t have access to weights, you can use bottles filled with water, shopping bags or your body weight.
Tricep dips
Great for toning the tops of the arms, tricep dips can be done using a chair.
Plant your hands on the edge of a chair or sofa and walk your feet out in front, knees bent.
With arms straight and body close to the seat, keep your elbows tight and bend them to lower yourself.
Push into your hands and straighten your arms to bring yourself up.
Bicep curls
Perfect for building strength in the inner arms. Hold the weights by your side, arms straight.
Bend at the elbow and bring to your shoulders. Hold for a second then slowly lower.
Kneeling arm burner
Start on your knees then bring your hands to the floor with your bodyweight forward over your wrists.
From here, as slowly as you can, lower your chest to the floor by bending at your elbows. Once you get to the floor (or you can’t hold it any longer), allow your chest to drop to the floor, and release your hands.
Plant hands back down and push yourself back up to the start position.
Wide arm circles
This can also be done with weights in either hand for an extra challenge. Stand tall with your shoulders back and arms held out either side of you.
Keep your arms as straight as you can and make small circles in one direction for 30 seconds. Reverse the direction.
Rows
This exercise focuses on your back muscles, but these are important to work because they connect to our arms and keep our posture strong.
Bend your body forward so you have a flat back. Extend your arms down towards the floor and, from here, keep the elbows tight into the body and bend the elbows to row the arms up to your side.
Lower back down to the start position and repeat. Use weights to ramp it up.
Shoulder press
This is a great one to get J.Lo-style definition in your shoulders.
Stand tall and tense your core. Hold the weights at head height by bending your elbows.
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From here, push the weights straight above your head, hold at the top for a minute, then lower back down to the start position.
Source: *Journal of Nutrition, Health & Aging **Geriatrics