It is difficult to go shirtless at the beach when your chest and stomach are not quite up to par, but luckily there are several ways to achieve the toned pectoral muscles and defined abs you have always wanted. Routine exercise and a well balanced, low fat diet are crucial components to losing fat on your upper body. Daily cardio exercise, calisthenics and weight training are all crucial to firming up your upper body.
How to Tone Your Upper Body
Step 1
Perform at least 30 minutes of cardio exercise each day. Cardio exercise is one of the most effective ways to shed fat throughout your entire body, including your chest and abs. Cardio exercise elevates the heart rate to a level that supports maximum calorie and fat burning. Running in particular can help you burn anywhere from 500 to over 1,000 calories per hour depending on your speed and current level of physical fitness. Try running uphill to increase the intensity of your run and help you to burn more calories with ever step. As you build strength and endurance, increase the duration of your cardio workout.
Step 2
Do at least five or more sets of 20 or more repetitions of calisthenic exercises like sit ups, pushups and crunches each day. Alternate the different types of sit ups and crunches you do to better target different muscles throughout the abs. These workouts not only help strengthen your core, but help define your stomach by toning your rectus abdominus, external obliques, internal obliques and transverse abdominus.
Step 3
Lift weights for at least 30 minutes following cardio exercise each day. Weight lifting helps build and strengthen muscles thus allowing you to perform cardio exercise most effectively. Furthermore, as you build muscle, your body burns calories more efficiently thus promoting even more rapid fat burning. Include the bench press in your weight lifting regimen to target your pectoral muscles.
Step 4
Burn more calories than you consume to promote weight loss and fat burning. You must burn roughly 3,500 more calories than you consume to lose 1 lb. of fat; therefore, it is important to monitor your daily caloric intake to make sure your diet supports fat loss. Your diet should be rich in fruits, vegetables, lean proteins and whole grains while low in fats. Limit your intake of beverages high in sugar or caffeine and be sure to drink at least 64 oz. of water each day to stay adequately hydrated.
Tips and Warnings
- Keep track of your progress in a journal. Write down your daily workout regimen as well as the type of foods and number of calories your consume to help you stay motivated and monitor your success.
- Always properly stretch before engaging in any type of physical activity to prevent the risk of injury.
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