How to Get Rid of Bingo Wings: The Truth About Toning Flabby Arms
- Coach Alan
- Oct 2, 2025
- 6 min read
Updated: Jan 3
Introduction
I recently went through all of my client intake notes (the ones I take when on calls with potential clients). Guess what percentage of new clients said these exact words: "Alan, the main area I want to fix is my bingo wings"?
I'll reveal the answer at the end of this post.
For now, all I'll say is many of them hated how their arms looked in photos before joining my programme. Some even cropped their arms out of pictures altogether.
They tried crash diets, detoxes, and endless cardio.
And yes, for a while, the scales dropped.
But here’s the part no one explains: when you diet hard or only do cardio, you don’t just lose fat, you lose muscle.
And muscle is the one thing that gives your arms shape, your body curves, and your metabolism fuel.
Muscle also decreases the likelihood of you regaining fat after losing it.
So, if you have been wondering: "How to Get Rid of Bingo Wings", this post will guide you through that process by placing a big emphasis on muscular strength and maintenance.
Quick Answer: How to Get Rid of Bingo Wings
You can’t spot reduce fat from your arms
To shrink bingo wings, you need to reduce overall body fat with a calorie-controlled diet.
Combine this with strength training to protect and build muscle.
Eat enough protein to support muscle growth and maintenance.
Consistency with all the above is what turns “flabby arms” into toned arms you’re proud of.
What are Bingo Wings?
“Bingo wings” is a common nickname for the soft, loose area that develops on the underside of the upper arms. They are typically caused by a combination of factors:
a natural loss of skin elasticity with age
reduced muscle loss, particularly triceps and biceps muscle loss
an increase in body fat
significant weight loss that leaves behind excess skin.
For most people, it simply comes down to a fat vs muscle ratio: muscle mass is declining while fat mass is increasing.
The appearance often becomes most noticeable when the arms are lifted or waved, which is how the term originated.
Why Most Women Struggle With Bingo Wings
When you diet without resistance training, you don’t get leaner or more confident, you just get smaller.
Your body becomes flatter, softer, sometimes even frail.
That’s why so many people celebrate weight loss yet still hide their arms or avoid photos.
Because the problem was never just the arms.
It was overall body composition: the balance of fat and muscle across your whole body, not just in your upper arms.
The Mindset Shift That Changes Everything
Weight (or fat) loss alone simply shrinks you.
Fat loss with muscle reshapes you.
This is the difference between chasing smaller and building stronger. When you add lean muscle, your arms take on shape and tone.
Your metabolism speeds up.
And suddenly, you don’t just look smaller; you look fitter, stronger, and more confident.
The Trap Nobody Talks About
Every quick fix that strips away muscle makes it harder to lose fat the next time.
Your metabolism slows.
Your body resists change more.
Each diet feels harder than the last.
It’s not your age.
It’s not your hormones.
It’s your strategy.
The Right Way to Get Rid of "Flabby Arms"
Step 1: Strength Training
Lift weights or use bodyweight exercises to build lean muscle in your arms and across your body.
Here’s a sample arm-focused workout you can add to your weekly routine:
Push-Ups: 3 sets of 10–12 reps
Supinated Dumbbell Curls: 3 sets of 10–12 reps
Tricep Dips (chair or bench): 3 sets of 8–10 reps
Dumbbell Skull Crushers: 3 sets of 10–12 reps
Shoulder Press: 3 sets of 10–12 reps
Tip: Train your full body 3-4x each week, and at the end of 2/3 sessions, train your arms and shoulders.
Step 2: Protein Intake
Protein protects the muscle you’re building. Without it, you’ll lose muscle, strength and shape.
A simple framework:
20–30g protein per meal
Sources: chicken, turkey, eggs, Greek yoghurt, fish, tofu, or protein shakes.
Sample Day of Protein for Fat Loss and Toning:
Breakfast: Omelette with 3 eggs + spinach + feta
Lunch: Chicken salad wrap + Greek yoghurt
Snack: Protein shake + handful of berries
Dinner: Salmon fillet, roasted vegetables, sweet potato fries
This keeps hunger lower, helps you recover from training, and makes your arms visibly firmer as fat drops.
Step 3: Calorie Deficit
A steady, sustainable calorie deficit reveals the muscle you’ve built. Extreme deficits don’t work long term; they just cost you muscle, mood and energy loss.
For women, a safe fat loss range is typically 1,500–1,700 calories per day, depending on activity, size, and metabolism.
For a full breakdown, see my guide on calorie intake for women.
The Real Transformation
When you follow this process, your arms stop being the feature you hide in photos. They become proof of a deeper transformation:
a stronger body, higher energy, and confidence that finally shows.
For more detail on why “eating less and moving more” doesn’t always work, check out my article on not losing weight despite a calorie deficit and exercise.
How Long Does It Take to See Results?
It’s important to set realistic expectations.
2–4 weeks: You may notice your arms feel firmer and you’re getting stronger with certain exercises.
6–8 weeks: Visible changes in arm tone start to show as fat loss and muscle strength combine.
12+ weeks: Noticeable reduction in "bingo wings", improved muscle definition, and overall body shape transformation.
The key is consistency.
Even if results seem slow at first, your body is adapting beneath the surface.
Common Mistakes That Keep Bingo Wings Stubborn
Relying only on cardio – cardio helps with calories burned, but without strength training your arms (or body) won’t reshape.
Crash dieting – cutting too many calories leads to muscle loss and slows your metabolism.
Neglecting protein – without enough protein, you’ll struggle to keep muscle and tone.
Inconsistency – one week of effort followed by two weeks off will keep results minimal.
Comparing your arms to someone else’s – genetics play a role in fat storage; stay focused on your own progress.
Frequently Asked Questions
Can You Lose Bingo Wings in 2 Weeks?
No, you can’t completely lose bingo wings in two weeks. Fat loss and muscle building both take time. However, you can start seeing small changes in strength and firmness if you consistently train your triceps and stick to a calorie-controlled diet.
What’s The Best Exercise for Under Arm Fat?
There isn’t a single best exercise, but triceps, bicep and shoulders-focused exercises are key. Push-ups, tricep dips, curls, shoulder presses and and skull crushers all help build lean muscle in the shoulders along with the front and back of your arms. Combined with overall fat loss, these exercises make your arms look slimmer and more toned.
Is it Possible To Tone Arms after 50?
Yes, absolutely. Muscle can be built at any age, and strength training is especially important as we get older to maintain tone, strength, and bone health. With the right mix of resistance training, protein intake, and a calorie deficit, women over 50 can make significant changes in arm definition.
Why Do I Still Have Flabby Arms After Losing Weight?
Because weight loss alone isn’t enough. If you lose fat without building muscle, your arms may still look soft or flat. Adding strength training and enough protein will reshape your arms and create definition.
Final Thoughts
Six months from now, will you still be lighter but hiding your arms in every picture?
Or leaner, stronger, and finally proud to show them off?
The difference isn’t luck.
It’s whether you keep chasing smaller with quick fixes, or finally commit to building stronger with a proven strategy: progressive strength training, protein, and a steady calorie deficit.
Answer: so, how many new clients say the want to "remove the bingo wings" before starting? Roughly 65% (65 out of every 100 new clients), which is a lot, and which means you are not alone in experiencing this difficulty.
Take the First Step to Stronger, Toned Arms
Ready to stop hiding your arms and start feeling confident in every photo? Apply for my 12-Week Transformation Programme today: Online Personal Trainer in Ireland
External References/Info Resources
About the Author
Coach Alan is a qualified ITEC Level 3 Personal Trainer with over 9 years of coaching experience, and the founder of Mind-Body Training, where he works as an online personal trainer in Ireland to help clients achieve sustainable fat loss and long-term behaviour change. He is also a psychotherapist-in-training with the Irish Institute of Counselling and Psychotherapy (IICP). His coaching approach is informed by evidence-based principles from psychology, nutrition, and exercise science, with a strong focus on mindful habit formation and realistic lifestyle change. You can learn more about Coach Alan here.
Mind-Body Training provides coaching, education, and personal training services, not personal therapy or clinical counselling. Clients seeking therapeutic support are encouraged to work alongside a different qualified mental health professional where appropriate.
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