How to lose upper body fat is a question many ask. Excess fat on your upper body can be stressful to bear. The worst hit areas are usually the chest, arms, stomach and back. In addition to ill-fitting clothes, upper body fat can result in metabolism disorders and heart disease. If you seek an easy way out, I assure you there is none. There is certainly no single exercise that solves this problem of how to lose upper body fat. A wide array of exercises and dietary concerns need to be addressed in order to realize a well-toned upper body. Additionally, the quest on how to lose upper body fat is not limited to one spot. To lose fat in your upper body, you need to work at losing fat all over your body.
Table of Contents
Irrespective of age, gender or even area of concern, cardiovascular exercises are an essential key to weight loss. These exercises burn calories thus facilitating a calorie deficit, which is a scenario where there are more calories burned than those consumed and can help show you how to lose upper body fat . Well done cardiovascular exercises function by raising your heart rate and using large muscle groups to turn fat, stored all over the body, into usable energy. Jogging, swimming, running and cycling are some of the popular cardiovascular exercises worldwide. The Center for Disease Prevention and Control puts healthy workout at a minimum of 150 minutes per week. This translates to at least 30 minutes every day for five days in a week. Performing cardiovascular exercises can be one of the absolute best ways to lose upper body fat.
Tabata upper body work out
This type of training is based on high-intensity training and is excellent for discovering how to lose upper body fat. It may also be worked as high-intensity interval training. It lasts a short period of time; about twenty minutes. Don’t be fooled by the time frame. The rationale is to strive to achieve maximum repetitions within little time and fewer periods of rest . Options to explore here include:
- Tabata push-ups. Do as many push-ups as you can in 20 seconds. Take a 10-second rest. Rehash this about 7 times striving to maintain or raise the number of push-ups for each repetition.
- Tabata Barbell Bench Press. Using a weight slightly heavier than what you are comfortable with, strive to do as many bench press repetitions as you can in 20 seconds. Take a ten-second break. Do at least 7 sets of these.
- A half a mile run. Strive to reduce the time to complete the run each day.
This refers to alternating the pace of your workout. It involves engaging in a moderate pace for about five minutes and a highly intense pace for a minute or two. It has long been proven to be a very useful technique in losing weight. According to Mayo Clinic, this technique enhances the body’s ability to burn fat; upper body fat and lower body fat as well. For example, you may break into a one-minute sprint after every five minutes of jogging.
Following extensive research, strength training has been found to be one of the answers we seek on how to lose upper body fat. According to Len Kravitz, PhD, it is actually one of the fastest means to burn fat. Weightlifting facilitates the production of norepinephrine, epinephrine and growth hormone – all of which are concerned with stimulating your metabolism and intensifying the burning of calories. It would be brilliant to embark on strength training at least two days in a week.
Nonetheless, at least a 48 hour period should exist between strength training sessions. This way, the body gets ample time to recover from the session . Overhead triceps extensions, deadlift, bicep curls, bench presses, lat pull-downs, squats and dumbbell chest flyes coupled with sprinting workouts are some points to explore here when trying to get the best exercises and ways on how to lose upper body fat.
We cannot successful tackle how to lose upper body fat without delving into the should’s and should not’s of healthy eating. The first and most important thing to do is create a calorie deficit. Keeping a food journal or a journaling app to keep track of the calories in and calories burned each day is a fine place to begin. Write down every activity undertaken within the day. When you seek the best method on how to lose upper body fat, using an online calculators to come up with comprehensive figures. You could also wear a sports watch or a pedometer to keep track of the calories burned in a day.
Ensure that the calories consumed do not exceed the calories burned . Avoid calorie-rich meals such as sugary foods and drinks, fatty food and starch. Recommended calorie intake varies from one person to another depending on weight loss goals, age, gender and even body size. It is, therefore, advisable to seek professional advice from a doctor or nutritionist on what your standard calorie intake should be.
A balanced diet
Fresh fruit, leafy vegetables, lean proteins and non-fat dairy greatly facilitate losing upper body fat. They constitute a balanced diet. To begin with, they are all low-calorie foods. Lean proteins such as beans, lean meat and nuts help in building muscles which essentially replace fatty tissues within the body. They also aid in recovery from workout sessions. Carbohydrates and leafy vegetables are rich in fibers, which keep you feeling full for longer periods thus hindering excessive eating.
To watch what you eat, stick to small portions of food. Use a small plate to keep the amount small. One of the easiest ways on how to lose upper body fat is your diet. Using a large plate is motivation enough to fill the plate and finish the contents. Excess nutrients are stored in the body as fat so we should strive to eat just enough. Set out to begin your morning with a healthy breakfast. Have something to eat soon after getting up so that you jumpstart your body’s metabolism. Otherwise, you risk slowing your metabolism thus stalling the fat burning process.
A well-toned upper body is now within reach. Like with all weight loss ventures, it is important to keep in mind that results don’t appear overnight. A lot of hard work, patience and determination will be required before you can shed off that unwanted upper body fat. Make reasonable goals and do your best to achieve them. Also, consult with your doctor before you set out on any weight loss plan. Please drop us a comment on the efficiency of the plan described here. Additional tips on how to lose upper body fat will highly be appreciated too.
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