Losing upper body weight and inches can provide you with an overall more toned look and is beneficial to your health -- including the prevention of obesity-related diseases such as diabetes and heart disease. You cannot specifically target weight loss to your upper body. You will need to engage in a weight loss program, which includes diet and exercise. As you begin to burn fat, you can participate in a strength training program to help you tone and define your upper body.
Step 1
Eat healthy. To lose weight and inches, you will need to eliminate all the unhealthy foods from your diet -- including foods that are high in fat, calories and sugar. Your diet should be packed with fruits, vegetables, whole grains, low-fat dairy and lean meats. Consume carbohydrates and proteins to provide your body the energy it needs to workout.
Step 2
Consume plenty of water. Replace soda, alcohol and high-calorie beverages with water. Drink eight glasses of water a day. Water helps you to feel full, replenishes your muscles and regulates your digestive system.
Step 3
Participate in cardiovascular exercise. The American College of Sports Medicine recommends participation in 60 to 90 minutes of cardiovascular exercise for individuals with a goal of weight loss. Consider participating in jogging, brisk walking, swimming, bicycling, dancing or taking an aerobics class. Gardening or performing household chores is also considered cardiovascular exercise.
Step 4
Engage in interval training. Interval training is one of the fastest ways to burn calories and lose weight and inches, according to the National Academy of Sports Medicine. Consider using an indoor bike for interval training. Bike at a slow warm-up pace for five minutes. Then, accelerate to full speed -- as fast as you can go -- for five minutes. Slow down and bike at a moderate pace for five minutes. Follow up with an additional five minutes at full speed. Slow down to a moderate pace for another five minutes. Then begin your cool down. Bike at a slow pace for five minutes. Interval training gives you a complete workout in just 30 minutes.
Step 5
Strength train. Strength training can help to tone your upper body, causing your body to become sleeker -- meaning the measurements of your upper body will become smaller. Complete exercises in two sets of 10 repetitions. Complete pushups, situps, pullups and planks. Use dumbbells to complete shoulder presses, bicep extensions and triceps curls.
References
- "National Academy of Sports Medicine; Essentials of Personal Fitness Training"; Scott Lucett; 2008
- American College of Sports Medicine: Physical Activity Guidelines
Member Comments