Excess weight in the upper body, particularly around the midsection, can be harmful to your health. The desire to lose weight quickly is understandable, but a loss of 1 to 2 pounds per week will help you achieve and maintain a healthy weight. Incorporating cardiovascular exercise, strength training, and a healthy diet can help you lose weight from your upper body as well as your lower body.
Exercise and Diet to Lose Weight
For three days, keep track of how many calories you consume on a daily basis. By reducing that amount by 250 to 500 calories a day, the University of Maryland Medical Centre recommends losing half to one pound a week.
Harvard Medical School recommends that you pay close attention to the size of your portions to avoid overeating, which can lead to weight gain. Trans fats and sugary foods should be avoided, while lean protein, low-fat dairy, and plenty of complex carbohydrates, such as fresh produce and fiber-rich whole grains, should be consumed instead.
If you want to lose weight, you need to eat frequently throughout the day.
Lose an additional half to one pound per week by doing aerobic exercises every day. For one hour a day, go for a brisk walk, ride a horse, or take a yoga class to burn 250 calories. For the same amount of time, you can ride a bicycle, use a rowing machine, or swim to burn 500 calories.
Interval training can help you burn fat in both your upper and lower body, according to the Mayo Clinic. Take a minute of high-intensity activity, such as sprinting, followed by five minutes of low-intensity activity, such as walking.
Slim and Tone the Upper Body
To achieve a more slender upper body, try performing modified bench presses to strengthen your chest and arms. A dumbbell in each hand is held by your chest as you lie on the ground. Hold for a count of two while you raise the dumbbells toward the ceiling. Complete one repetition by returning to the starting position with control. Aim for 12 to 24 reps three times a week, depending on your fitness level. A regular weight bench can also be used to perform these exercises if that is what you already own.
Three times a week, perform 12 to 24 deadlift rows to strengthen your arms, chest, and back. Position yourself about three feet apart and place a dumbbell in front of your midsection with both hands in front of your ribs. Keeping your knees soft, bend your waist and extend the dumbbell toward the ground in front of you. Pull the dumbbell up to your chest, keeping your elbows pointing out to the sides as you do so.
Pushups are a great way to build and sculpt your upper body muscles. If your knees are bent and resting on the floor, perform modified pushups. Balance your lower body instead on the balls of your feet and your toes when you’re ready. Lower and raise your body in a controlled manner while maintaining a straight line from the upper back to the feet with your hands outside of your shoulders. It’s better to start with one good pushup and work your way up than to do ten with poor form.
I hope you liked this post about “How to Lose Upper Body Weight Fast”. I know some of you have already tried the mentioned tips, but I am sure you will love the Result.