4 ways to lose upper body fat

4 ways to lose upper body fat
4 ways to lose upper body fat
Anonim

There are many ways to lose upper body fat. You can do cardio exercises to burn fat. You can work your chest, arms, and back to improve muscle definition and get rid of the nasty fat in your back. Finally, you can eat healthy to make sure that the time and effort spent in the gym pays off in the end.

Steps

Method 1 of 4: Do cardio exercises to burn fat

Lose Upper Body Fat Step 1

Step 1. Try the race

If you don't have access to an elliptical trainer or a gym rower, but still want to get a good workout, go for a run. Run 3 times a week for 20 to 30 minutes, no matter how fast you are as long as you don't just walk.

Running is a high impact cardio exercise that you should avoid if you have any problem with your feet or knees

Lose Upper Body Fat Step 2

Step 2. Ride a bike

Cycling is the most suitable cardio exercise if you are looking for something close to running, but with less impact on the legs. It can be done indoors on an elliptical trainer or outdoors on a racing bike. Cycle 3 times a week for 30 to 45 minutes.

Increase the resistance of your bike or machine if the exercise seems too easy

Lose Upper Body Fat Step 3

Step 3. Go swimming

Swimming not only works your whole body, but also burns a lot of fat. You can try out basic freestyle techniques or vary the exercises by mixing butterfly, breaststroke and backstroke. The length of your exercise will depend on your general health, but you can start with 3 weekly sessions of 20 to 30 minutes each.

Lose Upper Body Fat Step 4

Step 4. Try walking

Walking is a low-impact cardio exercise, ideal for people recovering or whose endurance does not allow for prolonged exercise. Walk 2 to 3 times a week for 20 to 45 minutes outdoors, on a treadmill, or on a running track.

Lose Upper Body Fat Step 5

Step 5. Do 1 or 2 cardio exercises per week

You should do 2 to 3 cardio exercise sessions per week for 20 to 30 minutes. You can do the same exercise all the time or change it at each session.

For example, if you do cardio workouts on Monday and Wednesday, you can walk every workout or walk on Monday and swim on Wednesday

Method 2 of 4: Exercise your chest and arms

Lose Upper Body Fat Step 6

Step 1. Try out the bench press

Grab 2 dumbbells and lie down on a weight bench or any flat surface. Bring the dumbbells up to chest level by spreading your hands shoulder-width apart and turning your palms toward each other. Next, point your palms towards your feet and form a 90-degree angle with your lower arms and forearms. As you exhale, use your chest muscles to lift the dumbbells. Lock your arms at the end of the movement and breathe for a second. Inhale as you gently return the dumbbells to their starting position.

  • Do 3 sets of 8 to 10 repetitions.
  • Before choosing a dumbbell, ask yourself what is the largest amount of weight you can lift in 1 repetition. Then use 60-70% of that load to train. For example, if the heaviest load you can lift in one repetition is 4.5kg, use 2.5kg dumbbells for this exercise.
  • If after a while the load you are using is providing virtually no resistance, repeat the heaviest load you can lift in one repetition and adjust your exercises accordingly.
Lose Upper Body Fat Step 7

Step 2. Do one-arm presses

This exercise helps to work your triceps. While standing with your feet a little less apart than shoulder width apart, hold the dumbbells on either side of your body. Get into the starting position by bringing a dumbbell up to shoulder level and turning your palm forward. Then, exhale while lifting the load until your arm is fully extended. Stop for a second before returning to your starting position. Do 8 to 10 repetitions and then switch arms. Do 3 sets of this exercise.

Lose Upper Body Fat Step 8

Step 3. Sculpt your back with the vertical pull

Begin in a standing position with your legs shoulder-width apart. Hold a dumbbell in each hand with the palms facing inward. Keep your back straight and your arms slightly bent at the elbows. While exhaling, lift the dumbbells to shoulder height, keeping them as close to your body as possible. Always keep your elbows above your forearms and bring the dumbbells as close as possible to your chin. Stop for a second and then breathe in while slowly returning to your starting position.

Do 3 sets of 10 to 12 repetitions

Lose Upper Body Fat Step 9

Step 4. Do incline push-ups

While standing, place your hands slightly more apart than your shoulders on a bench or raised platform. Step back until your body is perfectly straight and your arms are vertical on the platform. Without curving your body, slowly lower yourself to the edge of the platform or bench and then push until your arms are fully extended.

Do 3 sets of 8 to 15 repetitions of this exercise

Lose Upper Body Fat Step 10

Step 5. Try the forearm extensions

Lie down on a weight bench or other flat surface. Hold the dumbbells in front of you at a 90-degree angle with your forearms and body. Your elbows should be bent and your palms facing each other. While inhaling and without moving your lower arms, lower the dumbbells towards your ears by bending your arms at the elbows. At this point, use your triceps to return the loads to their starting position while exhaling.

Repeat this exercise for 3 sets of 6 to 8 repetitions each

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Step 6. Choose 2 to 3 of these exercises

You don't have to do all of these exercises. On chest and arm days, you can settle for the 2 or 3 you prefer.

Method 3 of 4: Sculpt the back muscles

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Step 1. Do push-ups

Grasp the chin-up bar with your palms facing forward and your arms slightly less than shoulder width apart. Your arms should be fully extended above your head and your torso should be as straight as possible. While exhaling, lift your body until your head is level with the bar. Hold this position and then slowly lower yourself as you exhale.

  • Have someone help you by carrying you by the legs if you don't have the strength to do it on your own.
  • Do 5 sets of pull-ups of 2 to 3 repetitions each.
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Step 2. Try the horizontal pull-up with a dumbbell

This exercise allows you to work your back and arms. Rest your right knee on a weight bench, bend down until your upper body is parallel to the floor, then put your right hand on the bench. Grasp a dumbbell in your left hand with the palm facing your chest, arm outstretched and back straight. While exhaling, gently lift the dumbbell by bending the arm at the elbow and keeping the lower arm close to the torso. When the dumbbell is level with your torso, contract your back muscles, then inhale as you return to your starting position.

Repeat for 3 sets of 8 to 10 repetitions on each side of your body

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Step 3. Do leaning bust raises for the shoulders

While seated on the edge of a weight bench, bring your legs together and put 2 dumbbells a few inches behind your feet. Lean forward keeping your back straight and turning your palms towards each other. Grasp the dumbbells by slightly bending your elbows and, while exhaling, lift them sideways until your arms are parallel to the floor. Hold this position for 1 second before slowly lowering the dumbbells while inhaling.

For this exercise, do 3 sets of 6 to 8 repetitions each

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Step 4. Add 2 or 3 of these exercises to your training routine

To improve the muscle definition of your back and lose fat, you need to work this part of your body with different exercises. Add 2 or 3 of these exercises to your workout routine to achieve this goal.

Method 4 of 4: Eat healthy

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Step 1. Eat 3 balanced meals a day

To lose belly fat, you need to eat 3 balanced meals a day. Each meal should include a mixture of whole grains, fruits, vegetables and lean protein.

For example, for dinner you can eat baked chicken breast, steamed vegetables, and brown rice

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Step 2. Avoid carbonated drinks

Even carbonated drinks without sugar can increase belly fat. Prefer flavored water to soft drinks, with or without sugar. If you're looking for something sparkling, turn to sparkling water.

Also avoid energy drinks, as they often contain a lot of sugar. You can drink the low-fat versions if you want, but always remember to check the nutritional values ​​of each drink to make sure they really don't contain any sugar

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Step 3. Eat more fiber

Increase your fiber intake to get rid of the fat in your back. Because it keeps you fuller for longer, fiber keeps you from snacking on empty calorie-dense junk food that promotes fat accumulation there. Instead of the usual bread and pasta, eat whole wheat bread and pasta as well as beans and nuts.

For example, if you can't do without your favorite plate of pasta, substitute the white pasta with whole wheat pasta

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Step 4. Limit your sugar intake

Too much sugar causes the body to make more insulin and store more fat. This is why you should avoid sweets as well as junk foods that contain a lot of them. Once again, remember to check the nutritional values ​​of your foods, as even the low-fat versions may contain more sugar than you think. Your sugar intake per meal should be between 0 and 2 g.

To help you consume less sugar, replace foods high in sugar with low-fat versions. For example, you can use a natural sweetener like Truvia to sweeten your coffee. You can also consume the light versions of your favorite sweets

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Step 5. Control your portion sizes

No matter what you eat, you will never lose your fat if you don't watch your portions at every meal. Try to eat less by using smaller plates, buying foods that are already portioned, or using measuring cups for cooking.

  • If you decide to eat from smaller plates, make sure they are half full of vegetables.
  • Store your snacks in small bags. For example, if you buy a big bag of popcorn, divide it into several smaller bags so you don't risk eating everything at once!
  • Use the measuring cup to measure your portions. If you are following a recipe that recommends 1 cup (240g) of any ingredient, make sure the serving size matches 240g on the measuring cup. You will quickly learn what a particular quantity looks like.
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Step 6. Avoid eating after dinner

Your body won't have time to burn enough calories if you eat right before bed. This will promote fat gain, hence the importance of not eating anything after dinner. If you are still hungry, drink water or tea.

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