Fat Reduction Exercises

How to Lose Upper Body Fat

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Men and women alike when it comes to gaining undesirable weight, and a lot of them gain that weight only on particular areas of their bodies, one of these areas that is seriously forming an endless headache is the upper body.

Your genes play a big role of it, as your body might tend to store the gained fat in the upper body first, before it moves to store it on the other areas. The good news here, is that you still have things to get this issue sorted out, and at the end of this post you will know all about losing upper body fat.

Bicep Curl to upper body fatSo which are the top tips on how to lose upper body fat?

Reducing fat from a particular area has been found by many researches to be a myth. This matter is all about reducing your overall body fat percentage to lose the fat that your body tends to store it on your upper body, you should consider this fact as the only natural way to reduce upper body fat.

So, to have a well-defined upper body, requires you to have real control of your food and working on losing the overall fat that is already stored there. Here are the guaranteed routes to do it:

• Diet

• And Exercises

These are the only ways if you are really interested in real results. For a detailed coverage on each aspect, I will tackle one at time!

The Healthy Diet to Lose Upper Body Fat

To make your dream of having a definitive upper body come true and lose upper body weight, what you eat does really matter. 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% (try to focus on the good fats only).
  • Avoid foods rich in bad fats, only good fats are advised. Such foods include most of the processed foods, fatty dairy products and some fast foods.
  • Minimize your sugar intake. Instead focus more on the complex carbohydrates. This is key to minimizing insulin level spikes, as it has been found that storing fat in the body has a direct link to these insulin spikes in the blood.
  • Reduce your daily calories by 300-500 calories. This will send “caloric deficiency signals” to your brain, which will immediately instructs the body to go for these fat stores and get the needed calories released. That is a great step toward the sexy upper body, isn’t it!
  • Avoid sodium and the related products. They are vital in initiating water retention in the body, a big enemy of reducing body weight.
  • Consider having a pre-workout supplement, it will boost your energy and help you reach your targeted heart rate to get in to fat-burning range faster, if you are experiencing any issue to avoid caffeine products, you can try caffeine-free pre-workout supplements.

These are just some of the diet tips that are considered beneficial, not only for losing weight from your upper body but, managing overall body weight.

Ripped Upper Body Best Exercises to lose upper body fat

Now that you have come to grips with the dietary do’s and don’ts it is the workouts time! This is what make the difference between rapid results and “long term and lasting” results. You will spend some valuable time in the gym. If you’ve never been to one then, you don’t have to worry! I will do you an intro here, so you will know what to go for there….

Here I will give you a strategy for faster weight loss. This strategy consists of weight training and cardio training. Of course, as always, each at a time.

Weight Training

It has been found that, the more lean mass you have, the more calories you will burn. Fair reason to workout, isn’t it?

The weight training will do the most of it. It will help you to enhance your lean mass percentage, which in turn will help you enhance your caloric burning rate.

It was confirmed by reputable research institutions, like Penn University, they have demonstrated scientifically that weight training has a remarkable impact on burning the body fat stores.

Needless to say, weight training will certainly improve your upper body. Of course, it works best under strict dietary procedure mentioned above.

Push-ups to tone upper body fatHow to go about weight training for upper body fat loss

In weight training, muscle building is the key thing. Of course weight loss comes in handy. Depending on your level, the fitness trainer will advise you on the most appropriate “weights”. You might start with empty weights too.

As I mentioned above having more lean mass will enhance your caloric burning rate. That is why we are going to focus now on adding some lean mass using these upper body workouts.

Here are some of the body weight and light weight training exercises that you can use right there at home or in the office:

i. Push ups

The push-ups are very effective in strengthening the muscles on the upper body muscles. They target: the  shoulders, chest, triceps, and back mainly, however you can feel their effect in your legs too.

ii. Bicep curls

The bicep curls are awesome for your arm muscles, it mainly targets brachii muscle. The bicep curls well help you add more the lean mass there and burn more fat.

iii. Wrist curls

To strengthen your forearm and wrist muscles, the wrist curls should be vital ingredients of your exercise.

Triceps Exercises are very important for arm fat loss.iv. Triceps overhead extensions

This particular exercise is beneficial in reducing the risk of sags in your upper arm. The triceps overhead extensions will help keep your arms strong and sexy.

v. Triceps push ups

This is yet another simple home base technique. The triceps push-ups help you enhance your lean mass in your arms and back. They also strengthen 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 workout, if done properly, 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 gym.

ix. Lying barbell extension

This one improves your triceps muscles, shoulders, and wrist. The impact of lying barbell extension can also be felt forearm muscles too.

Cardio training

If you are not a big fan of the weight training, you will love the Cardio training.

The goodness with cardio training is that it can be done outdoor in the field and indoor in the gym.

Cardio on treadmillHow to burn upper body fat through cardio training

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. You can also try some indoor cardio machines.

Doing 30-40 minutes of cardio exercises every other day will help to melt the body fat. Remember, you need to do it in conjunction with the weight training to maximize the results.

If you are seeking faster results and need to have metabolic rate change you should try 20-30 minutes of HIIT Cardio instead. Do it after your weight training or at your fasting state to lose upper body fat faster.

It will make you lose a lot of your calories, and gets you guaranteed results.

Bottom Line

We came to an end of this post, I gave you all about losing the upper body fat. As you saw above, the diet and the exercises are the keys for the fat loss process, and of course the determination should be there too.




American College for Sport and Medicine: For All-Day Metabolism Boost, Try Interval Training

American Heart Association: Recommendations for Physical Activity in Adults

Harvard Medical School: Simple math equals easy weight loss


  1. Alice

    March 15, 2014 at 11:41 pm

    Thank you , ive been trying to get rid upper body fat for quite some time now by just doing cardio but for some reason i’ve only lost weight on my legs, my upper body frame is a little on the brod side so i really cant afford to have extra weight, im definetly gonna try this out. If there is any more infornation that could help me reach my goal i would really appriciate it.


    • Andrew Steave

      March 18, 2014 at 12:50 am

      Nice to read that you started following our guide, our advise to you is to be consistent and persistent, your body will lose the lastly gained fat first till you reach your goal, so don’t give up!


  2. Renee

    April 16, 2014 at 11:32 am

    Will this help me only lose upper body fat only, or will it take some of my lower body fat


    • Andrew Steave

      April 18, 2014 at 3:25 am

      Cleaning your food and having cardio sessions help you to lose your body fat in general, upper body exercises help you to tone your upper body as having body lean mass will enhance your fat burning too.


  3. leah

    November 20, 2014 at 6:28 am

    I am depressed about my upper body shape. I seem not to be doing the right exercise. i have been doing cardio for two weeks instead of losing I am gaining more on the upper body, it seems as if I am lifting right now, the t-shirt that use to fit me are not fitting me anymore especially on the breast and the back. what can I do to lose weight on the upper body. I have this big ugly meat on my back and its taking me down, I have lost confidence. I cant even go shopping on clothes because nothing fit me correctly. I am big on the upper body and small at the lower body. Its really depressing. I have tried many things even 13 days metabolism diet. Please help disparately in need of help.


    • Andrew Steave

      November 20, 2014 at 10:45 am

      You should believe first that it is not all about exercises to get rid of your fat. Cleaning your food plays a big role in your case, avoid having bad fats, junk foods, fast carbs, sugar and sodium, this way you will enhance your metabolic rate and help your body to respond better to the exercises you’re doing. As mentioned in the article above, the formula must include both: Diet + Exercises = Healthy body.
      Doing cardio could increase you appetite, which you can deal with by having healthy snacks. Avoid being in starvation mode as much as you can.
      Final advice, never ever give up, you can do it!


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