Now that Oprah has become the weight-loss poster child, I understand why virtually every photo features her in something sleeveless.
Here’s Oprah in a tank top, there’s Oprah in a little slip dress or a strapless gown: She seems to be everywhere lately, flaunting those well-defined muscles.
I was thinking about Oprah when I glumly stood before my closet on Memorial Day weekend, wondering whether I could be arrested for wearing a sundress.
“You could always wear it with a sweatshirt,” my husband offered helpfully.
Oh, to be well-armed. To have biceps, triceps and deltoids that don’t flap in the wind every time I wave “Hello,” that feel more like baseballs than bread dough.
While hips, thighs and tummies seem to top the women’s appearance anxiety list, it always has been a pair of well-toned arms that I’ve coveted most. Anyone can suck in a stomach-at least for an evening-but a sculpted upper body represents a level of fitness that just can’t be faked.
I stashed the sundress, wrote off Memorial Day and decided to do the next best thing-launch an all-out exercise assault and see if I could salvage a part of the summer. The goal was not to look like Tina Turner but to end up with two arms that didn’t require long sleeves in August.
This was not a job to be tackled alone. I headed over to Sweat Equity, a personal fitness training center in Homewood. Owners Rita and Jeff Sachs took me under their wing while I focused on shapely wings of my own by Labor Day.
The Sachs duo got me started on a three-times-a-week regimen of lateral raises, bicep curls, tricep (the part that jiggles) extensions and high-rows for the rear deltoids. Being a neophyte, they started me out on three- to eight-pound weights, promising me I’ll work up to the larger dumbells later. I can hardly wait.
Lower body work-which includes leg extension, leg curl, leg presses-was also a part of the regimen to increase lean body mass. On the off-days (muscles need time to recover) I opted for a cardiovascular activity, such as brisk walking, and of course, to pay some extra attention to nutrition. No amount of bicep curls would help as long as my two favorites pals-Ben and Jerry-continued to pay nocturnal visits.
“A trainer can help keep you on track, but it’s a partnership,” says Rita. Still, she assured me, I am not facing a summer without Chocolate Chocolate Chip.
“The key is to keep everything in balance,” she says. “People get real enthused about doing everything-exercises, diet-100 percent. If you shoot for moderation-not perfection-over the long haul, you will reach your goal.”
See you Labor Day.
A FAST, NO-FAIL ROUTINE
Increased tone and tautness can be yours after doing these moves three times a week (altenate days). After six weeks, you’ll start to see increased definition.
Tricep extensions
Use exercise tubing threaded through a hook or over a beam. Grasp tubing and pull down with a slow, controlled motion until arms are fully extended. Return to starting position. Do 2-3 sets of 10-12 repetitions.
Bicep curls
Stand with feet hip-width apart, knees slightly bent, back straight, shoulders back. Using 3-8-pound weights with an underhand grip, and keping elbows close to the body, raise forearms with a controlled motion. Raise arms simultaneously or alternate. Do 2-3 sets of 10-12 repetitions.
Lateral raises
Feet should be shoulder-width apart, knees soft. With a weight in each hand, palms facing body, extend arms up and out from thigh-level-with elbows slightly bent-to near shoulder height. Using a controlled motion, return to starting position. Do 2-3 sets of 10-12 repetitions.
Forward raises (on cover)
Start with arms at sides holding weights with an overhand grip. Extend right arm forward and up. Using a controlled motion, retun to starting position. Repeat with left arm. Do 2-3 sets of 10-12 repetitions.
