ASK THE EXPERT
Exercise Physiologist Neil Russell answers your questions
QIn a couple of months, I’m going to a destination wedding in Queensland. I’ve found a sleeveless dress to wear, but I’m a bit self-conscious about my arms. What exercises can I do to target them before the big day?
That’s a great question! When you’re looking at targeting a specific area, it’s best to break it down into two different goals.
1. Improving total body composition
Unfortunately, we can’t ‘spot lose’ fat in just one specific body part, so when you want to target or focus on a particular area you have to address the whole body.
The best way to improve your body composition is to introduce full-body resistance training and high-intensity interval training or HIIT (for more details, see our workout on page 106). Try to do each type of training twice a week. When combined with your Weight Watchers food plan, it will result in significant body- composition change.
2. Increasing lean muscle mass in the area you want to target
Do specific resistance exercises for your deltoids, biceps and triceps such as bicep curls, tricep extensions and lateral raises (see the Arm Workout on the Weight Watchers website). By developing the muscles in the area you’re trying to strengthen, you’ll improve its shape and firmness and, if this is combined with a food plan, you should see improvements in this area.