The greatest secret to getting Nicole’s arms is what you eat and your training routine. For example, avoiding or limiting greasy foods helps prevent possible fat accumulation in the body, which causes sagging arms. Strength training your arms using dumbbells or machine weights. It is best to concentrate on the last three repetitions of your lifting every time you pick a different weight. If they do not tax your effort, then it is time to add a plate or kilo of weight. Committing to 10 repetitions of 3 sets, at least thrice every week can reduce bat wings on your arms and increase strength. I always recommend the following workouts to my clients, including

  • One arm triceps extension
  • Push ups
  • Bicep curl
  • Bench press

Challenges facing women in upper body strength at 50 plus etc.

As we age, many biological processes that increase muscle through exercise may turn out less effective, making it more difficult for women beyond 50 to build muscle and strength in different parts, including the arms. Also, women experience menopausal symptoms, including hormonal changes, which reduce chances of building muscle and bone mass- great contributors to gaining strength. A decrease in estrogen hormone possibly risks losing the two factors, resulting in body weakness, falls, and proneness to fractures.

Nutritionist, Cornell University, MS

I believe that nutrition science is a wonderful helper both for the preventive improvement of health and adjunctive therapy in treatment. My goal is to help people improve their health and well-being without torturing themselves with unnecessary dietary restrictions. I am a supporter of a healthy lifestyle – I play sports, cycle, and swim in the lake all year round. With my work, I have been featured in Vice, Country Living, Harrods magazine, Daily Telegraph, Grazia, Women's Health, and other media outlets.

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