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Can You Slim Down Your Upper Body in Two Weeks?

author image Dr. Rick Wallace
Dr. Rick Wallace is a theologian, published author, public speaker and entrepreneur. He has more than 20 years in the health and fitness industry. Dr. Wallace is the dean of the School for the Ministry of Health & Wellness at A Ray of Hope Theological Seminary, Bible College & International School of Divinity.
Can You Slim Down Your Upper Body in Two Weeks?
With proper planning and application, you can slim down in a short period of time. Photo Credit Jupiterimages/Stockbyte/Getty Images

You can slim your upper body in two weeks by implementing the proper balance of calorie management, nutrition and exercise. Focus on exercises that target your core because you can slim your physique by tightening the muscles in this area. Although you can’t spot-reduce fat, you can work your core muscles to provide the strength necessary to reduce your midsection bulge. The exercises don’t have to be extreme -- perform two to three exercises on alternate days for two weeks for noticeable results.

Create a Caloric Deficit

When attempting to reduce weight, the primary objective is to place your body in a caloric deficit where you burn more calories than you consume. Reduce your caloric intake by 500 calories per day. Since 3,500 calories equals 1 pound in body weight, you would lose 2 pounds over the course of two weeks. According to the Centers for Disease Control and Prevention, a safe rate of weight loss is 1 to 2 pounds per week. Reducing your caloric intake by 500 calories per day will keep you in the safe zone while allowing you to achieve your ultimate goal of creating a slimmer figure.

Perform Cardiovascular Training

Another way to place your body in a caloric deficit is to increase the amount of calories you burn in a day. Cardiovascular training for as little as 20 to 30 minutes per day has the potential to burn an additional 250 to 300 calories daily. It is important to remain in that safe zone of 1 to 2 pounds of maximum weight loss per week, so use cardiovascular training and calorie reduction to equal a 500-calorie-per-day deficit.

Change Your Eating Habits

In cutting your calories, do not cut vital nutrients from your diet. Consume foods that are low in calories but high in nutritional density such as cruciferous vegetables, nuts, fresh fruit and fish. Avoid unhealthy foods that have high caloric density such as white bread, soft drinks, pastries and cookies. Increase the frequency with which you eat while reducing your portion sizes, which lowers your temptation to overeat. When you eat, you consume calories to create fuel to power your body’s normal functions. Whatever you don’t burn as fuel, your body stores as fat. Eating more frequently allows you to control your appetite and increases your metabolism -- helping you burn more calories.

Work Your Core

Core training allows you to target certain muscle groups, especially your abdominal and oblique muscles for the purpose of training them to adequately support your intestinal sack. Do crunches by lying on your back with your shoulder flat to the floor and your knees slightly raised. Without completely bringing your torso off of the floor, move your shoulders toward your knees by contracting your abdominal muscles. While still lying on your back, place your arms flat by your sides and do leg lifts by raising your legs and keeping them straight until you reach a 90-degree angle. Roll over to the prostrate position to do a plank. Press your elbows against the floor to raise your entire body in a straight line. The only parts of your body that should be touching the floor are your elbows and your toes.

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