Men and women alike are constantly looking for the best tips on how to lose upper body fat. This is particularly attributed to the fact that most of the web contents that purport to detail aspects on exercises to lose upper body fat only turn out as real gimmicks. This article is however very different! Find out why?
Losing fat from a particular area has been found by many researches to be a myth. This matter is all about reducing your body fat percentage to lose the fat that your body tends to store it on your upper body.
So, to have a well-defined upper body requires you to have real control of the amounts of fat deposits in this part of the body. To get rid of that pack of stubborn fat in your upper body we will provide you with the following scientifically tested techniques:
These techniques complement each other in answering that very nagging question on “how to burn upper body fat”. Of course that is only if you are interested in rapid results!!! For a detailed coverage on each aspect, we will tackle one at time!
Healthy diet to lose upper body fat
To make real your quest for a definitive upper body, what you eat really matters. This is to say that you will have to really check on what you eat at any time of the day. We have broken down the aspects of diet on how to reduce upper body fat as follows:
- First and foremost, your diet should contain all the vital nutrients in proportionate measures. Carbohydrates will often top the list as expected-50%, proteins are next in terms of proportion-40% and then fats at the lowest -10%.
- Avoid foods rich in bad fats. Such include most processed foods, fatty dairy products and some fast foods.
- Minimize your sugar intake. Instead focus more on complex carbohydrates. This is key in minimizing on insulin sensitivity, a crucial aspect in checking on hunger and overall food consumption.
- Slash down your daily calories to a record 300 calories. This is normally relays “starvation signals” to the brain. The consequence is immediate utilization of the bodily fat deposits. The results will be self-evident; a well-defined and sexy upper body!
- Avoid sodium and related products. They are vital in initiating water retention in the body, a big enemy of reducing body fats.
These are just some of the tips that are considered beneficial, not just for purposes of losing upper body fat but, managing overall body weight. Our list is shorter because we have just majored on the very vital points. This however, does not negate the effectiveness of the other measures that relate to weight management. The only addition we have made is to concentrate on the aspects that are beneficial to the reduction of fats in the upper body, the back, the tummy, the arms, the neck and the chest regions of the body.
Now that you have come to grips with the dietary do’s and don’ts it is about time we welcomed you to the real thing- exercising. This is what make the difference between rapid results and “long term” results. In this article, we will spend some valuable time in the gymnasium. If you’ve never been to one then, you don’t have to worry! We will do you an intro….
When it comes to exercises to lose upper body fat, we have secrets to a strategy that is not very strenuous as most others, yet achieve better results within a short time frame. Our strategy consists of weight training and cardio training. Of course, as always, each at a time!!!
If you are concerned on how to reduce upper body fat through exercise then weight training will do the most of it. Weight training in itself is very effective in building on muscle mass. Weight training is more of the reverse of cardio training, though some trainers would recommend both for rapid results.
Reputable research institutions like Penn University have demonstrate scientifically that weight training has a remarkable impact on the body fat stores. On the same breadth, weight training helps build on muscles. Needless to say, weight training will certainly improve your upper body outlook. Of course it works best under strict dietary procedure. It combines how to reduce upper body fat with a build-up of muscles.
How to go about weight training for upper body fat loss
For the newbies, we have lain bare the whole procedure involved in weight training. Of course the content herein is geared towards how to burn upper body fat.
In weight training, muscle building is the key thing. Of course weight loss comes in handy. Depending on your level, the instructor will advise you on the most appropriate “weights”. The lifting of these weight should be geared towards the upper body muscles; the chest, the arm, shoulder and the abdominal muscles. This way, your question on how to reduce upper body fat is well taken care of by weight training. This applies for either gender.
The more intensive it is the more muscle mass. The intensity of the weight training is decided on by the instructor.
Here are some of the light weight training tips that you can use right there at home or in the office. From the following list of exercises only choose on a set of about 5 and stick to the same if you want real results. Determination and commitment are paramount!!!
i. Push ups
The push-ups are very effective in building on the upper body muscles. Because of this, push-ups are used in fitness tests. They are healthy for either gender.
ii. Bicep curls
The bicep curls is very effective in strengthening chest muscles, back muscles, back muscles and arm muscles. The bicep curls are very effective in body fat management especially in the upper body.
iii. Wrist curls
To strengthen your arm and wrist muscles, the wrist curls are vital ingredients of your exercise.
This particular exercise is beneficial in reducing risk of sags in your upper arm. Upon losing most of the fats in the arm the muscles may tend to sag due to age or just underuse. The triceps overhead extensions will help keep them strong and turgid.
v. Triceps push ups
This is yet another simple home base technique of how to lose upper body fat. The triceps push-ups eliminates a bulk of the fats in your arm and back. It also strengthens the muscles in the upper parts of the body.
vi. Dumbbell shoulder lateral raise
This one eliminates upper body muscle spasms and adds strength. It particularly targets the trapezium muscle and the deltoid muscles.
vii. Lower back extension
This, if repeated over time, the lower back extension helps strengthen the lower back muscles. It also helps eliminate back pains remarkably.
viii. The superman
This helps strengthen lower back muscles. In addition, the superman helps improve on posture and overall body balance. Because it does not require a lot of space, office workers can enjoy it just like their counterparts in the gymnasium.
ix. Lying barbell extension
This one improves your upper arm muscles as well as wrist. The impact of lying barbell extension can also be felt at the core muscles and the quads.
Now we can choose to leave the gymnasium, though we will still need to check in time and again. Cardio training is the converse of weight training in terms of the working mechanism, though they share some aspects. The goodness with cardio training is that it can be done outdoor in the field and indoor in the gymnasium. It is recommended for those not interested in muscle mass; just loss of upper body fat.
To start off, we will tackle the outdoor cardio training. This mostly involves a lot of jogging, swimming, biking and rope jumping. The bulk of outdoor cardio mostly constitutes running round the track.
Doing 20 – 30 minutes of cardio exercises every other day will help to melt upper body fat. Remember, you need to do it in conjunction with resistance training. Check your heart rate to make sure you are exercising at the correct fat burning level.
If you are seeking faster results and need to have metabolic rate change you should try HIIT Cardio. Do it after your weight training or at your fasting state to lose upper body fat faster.
This just makes you lose a lot of your calories. It is mostly recommended for ladies. It yields just the required results of that sexy upper body!
The various tips we have provided on how to reduce upper body fat are very effective individually. If one is interested in rapid results a combination of the dietary techniques and exercises must go hand in hand. They make your upper body very gorgeous!!!