Armed and ready

Cure for flabby arms does take work

By MEGAN EDWARDS, medwards@nwherald.com

Now that the bikini weather is behind us, many women are sighing in relief.

Others, however, are not content with hiding problem areas behind bulky sweaters and baggy pants.

McHenry City resident Bonnie Edwards, 24, said she's getting into shape for her entrance exam in November to become a McHenry County Sheriff's deputy.

She's focusing on an area that troubles a lot of women - her arms.

Dave Davis, a personal trainer at the McHenry County Strength and Sports Center in Crystal Lake, said flabby arms are a concern for half of his 10 female clients.

The problem is more prevalent in women because they lack enough testosterone to build muscle quickly and easily, he said.

Sedentary lifestyles and stress can also lead to more flab.

When people are stressed, they release a hormone that breaks down muscle. Since women don't have the testosterone levels to build muscle, they are affected more by pressure.

The key to toning up is to work the whole body, Davis said.

When people focus only on the area they want to improve, they will see slower results.

"Not only does the body respond better to total body training," he said. "You'll have higher metabolism throughout the day."

Dietitians agree that the best way to change a specific problem area is exercise, said Tony Smithson, a representative for the Illinois Dietetic Association.

"There is no magic food," she said.

A balanced diet of lean meats, fruits and vegetables can replenish nutrients lost during stress, but the best stress reliever is having a regular exercise routine.

Edwards said after two weeks of working out every day and following a low-carb diet she lost 11 pounds and can see definition in her triceps.

To work out her arms she does lunges, the shoulder press and the bench press.

Her motivation is not just cosmetic.

"Of course, it's to live a healthy lifestyle," she said. "And to be able to do what I want to do with out restraint or physical weakness."

FIGHT THE FLAB

Here are exercises designed to tone arms. The amount of weight a person should lift varies, but beginners should start with an 8-pound weight until they are ready to lift more.

Tricep overhead extension: Sit on a chair and hold an 8-pound weight behind your head. Lift arms straight above your head. Then slowly bring the weight down until your elbows are at a 90 degree angle. Do 12 to 15 repetitions.

Rowing Machine: If looking to tone your arms, do 12 to 15 repetitions with an 8-pound resistance. For a cardiovascular work out, row for 20 to 30 minutes.

Lunges: Stand up straight, holding eight pound weights in each hand. Take a large step forward with your right leg and bend until your knee is at a 90 degree angle. Do 12 to 15 repetitions and repeat on the left side.

Bench Press: To increase arm muscle, do 12 to 15 repetitions with an 8-pound weight.

- Source: Dave Davis, personal trainer

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