Jennifer Lopez, who married Ben Affleck in a stunning wedding, was the talk of the Internet. But Jennifer Lopez has been causing fans to scream for her arms.
At 53, the actress and singer has been flashing some seriously toned triceps, and she’s not the only one.
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Michelle Obama (58) and Jennifer Aniston (53), both prove that having sculpted arms in your 50s can make you look younger.
The good news is, you don’t need a pricey personal trainer to achieve the arms of your dreams.
Cecilia Harris (51), is a trainer and founder of Results Wellness Lifestyle App.
“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.
“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,”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.”
You can use it or you could lose it
It’s simple: if you don’t use your muscles, you lose your muscles. Arm muscles can be very 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.”
Take care of your muscles
Protein is essential for maintaining a healthy body and strong muscles, 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,”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.**
Experts believe that the RDA for women should be 46g.
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/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 exercise
“These moves are perfect for toning up your arms in your 50s,”Cecilia.
Repeat each of these exercises 12-15 times.
You can take a 30-second break, then go back to the exercise.
You can do the entire circuit four times per week, or just one exercise each day.
If you don’t have access to weights, you can use bottles filled with water, shopping bags or your body weight.
Tricep dips
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Chairs are great for toning your arms’ tops.
Put your hands on the chair edge or sofa, and move your feet forward with your knees bent.
Your arms should be straight with your body in front of the seat. Keep your elbows close to the surface and bend them to lower.
For a lift, press your fingers into your hands.
Bicep curls
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Ideal for strengthening the inner arms. Keep the weights at your sides, straighten your arms.
Reach your elbow towards your shoulders and then bend at the elbow. For a second, hold and then lower slowly.
Kneeling arm torch
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Place your hands on your knees, then lift your weight forward to your wrists.
Now, slowly lower your chest toward the floor. Bend 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.
Place your hands back and push yourself up to the starting position.
Broad arm circles
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You can add an additional challenge by using weights in your hands. Standing tall, with your shoulders back and your arms out to the sides, you can challenge yourself.
For 30 seconds, keep your arms straight and move in a single direction. You can reverse the direction.
Rows
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This exercise targets your back muscles. But, they are essential to be strong because they connect with our arms and help us maintain our posture.
Your back should be flat. Reach your arms out towards the ceiling and extend your arms straight down. Next, bend your elbows so that you can row your arms to your side.
Reverse the process and lower back to the starting position. You can use weights to increase it.
Shoulder press
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This is a great option to add J.Lo-style definition to your shoulders.
Stand tall and tense your core. By bending your elbows, you can hold the weights at about head height.
You can now push the weights directly above your head. After that, lower the weights back to the original position.
Source: *Journal of Nutrition, Health & Aging **Geriatrics