Having fat shoulders can cause you to feel self-conscious if you want to take part in activities such as swimming or playing volleyball on the beach. Losing weight in one particular area of the body is not possible; you will have to lose weight on your entire body. You can achieve this with a change in your diet and regular exercise.
Step 1
Consume foods that are high in fiber; they are beneficial for weight loss in a number of ways. Fiber takes longer to digest, which means the food is sitting in your stomach for longer, giving you the feeling of fullness. It also acts as an appetite suppressant by expanding when it enters the stomach, causing you not to overeat.
Step 2
Participate in cardiovascular activity. If you want to lose weight, you will need to perform 60 to 90 minutes of cardiovascular exercise at least four times per week. When losing weight you will need to burn more calories than you consume. According to MayoClinic.com, 1 lb. is equal to 3,500 calories; so if you want to lose 1 lb. a week, you will need to burn 500 calories each day. There are a number of cardiovascular workouts that burn a lot of calories; however, the amount of calories burnt will depend on your weight. A person weighing 145 lbs. will burn 300 calories during 30 minutes on an elliptical trainer or a rowing machine.
Step 3
Tone up your shoulders by performing strength-training exercises. The barbell behind neck press will target the shoulder muscles referred to as the deltoid anterior. Sit on an exercise bench and take hold of a barbell using a wide overhand grip; place the bar behind your neck. Push the bar in an upwards direction, extending your arms fully until your elbows lock.
Step 4
Position yourself in front of the cable bar; stand upright with your feet shoulder width apart. Take hold of the cable bar with both hands using an overhand grip slightly wider than shoulder width apart. Pull the cable bar down so that it is level with your upper chest and then extend your arms upwards over your head until your elbows lock. This exercise is referred to as the cable bar military press.
Things You'll Need
- Gym equipment
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