Stubborn fat that accumulates in the upper rib cage area has the potential to make you feel self-conscious. Removing this fat takes a full body attack plan because spot reduction is not possible. Combining dietary changes with exercise is the best way to go. By following the right training program, you will make your upper rib cage look leaner and more defined as you lose weight.
Step 1
Consume fewer calories to produce weight loss through your entire body. Track your current intake for a full week and add the totals together. Divide by seven to get a daily average and subtract by 500 to 1,000. This will cause you to lose about 1 to 2 lbs. every week. Do not cut too many calories. Women should not go below 1,200 calories a day and men should not drop below 1,500.
Step 2
Increase the fiber content in your diet. Fiber is a substance that helps fill you up and keeps you feeling full for an extended period of time. This prevents you from overeating and makes it easier to follow a calorie-restricted diet. Include high-fiber foods like fruits, vegetables, whole grains, nuts, seeds, beans and whole grains products.
Step 3
Eat more frequently to further keep your appetite under control. Have a meal as soon as you get up and eat every two to three hours thereafter. Aim for five or six meals by the end of the day and include fiber in each one. Whole-wheat crackers with hummus dip is a healthy meal option. Keep your meals small and in your caloric range. For example, if you are consuming 1,800 calories a day and eat six meals, make each one 300 calories.
Step 4
Reduce your body fat through cardiovascular training. Cardio will burn fat in the rib cage area and all other parts of your body, making it pivotal in your exercise regimen. Choose a form that you enjoy, such as running, biking, elliptical training, jumping rope or stair climbing. Work out three or four days a week and aim for at least 60 minutes of training. Exercise more than once a day if you don't have one 60-minute block. Aim for burning 1,000-calories during your workouts. If you train four days per week, you could lose more than 1 lb. a week. A 200-lb. person burns about 1,100 calories in 60 minutes while running at 7 mph. Use an online resource to figure out precisely how long you need to exercise to achieve your desired expenditure.
Step 5
Perform a series of weight-training exercises that work the muscles in the upper rib cage. Target the pectorals and serratus anterior. The pecs run from the center of the chest to the armpits and the serratus anterior sits on the side of the upper rib cage. Do exercises, including flat bench presses, decline bench presses, pullovers, decline flys and barbell rollouts to improve the appearance of your upper rib cage.
Step 6
Execute proper form with your exercises to achieve the best results. Move through a full range of motion and do not use momentum to push the weights. For barbell rollouts, add weight plates to a barbell and place it on the floor. Kneel behind the bar and grasp it with an overhand, shoulder-width grip. Keep your abs tight and back straight as you roll the bar forward and lower your hips toward the floor. Reach your arms straight out while doing this and stop when you feel a good stretch in your chest and upper rib cage area. Roll back up to the starting position in a steady motion and repeat. Aim for 10 to 12 reps, and do four of five sets of all your exercises. Work out two or three days a week.
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