Losing weight is never an easy task. The decision to lose weight in your upper body is going to require both diet and exercise as you cannot specifically target fat loss to one particular region of your body. When losing weight, do light strength workouts to help tone your muscles. Losing fat around the upper body can help improve your overall health as well as your body image. The National Academy of Sports Medicine indicates that excessive upper body weight can increase your chances of developing heart attack, stroke and diabetes.
Step 1
Engage in regular cardiovascular exercise to burn calories. The National Academy of Sports Medicine, NASM, recommends 60 to 90 minutes of exercise per day, five days per week for individuals looking to lose weight. Cardiovascular exercise is any type of exercise that causes your heart rate to elevate and your body to break a sweat. Consider swimming, cycling, running, brisk walking, aerobics, gardening, dancing, using an elliptical machine, jumping jacks or jumping rope.
Step 2
Engage in two, 30-minute strength training sessions per week as NASM recommends. Strength training can help tone your muscles and define them as you lose weight. Additionally, strength training can help burn calories. Perform all exercises in one set of 20 repetitions.
Step 3
Strength train your arms. Use lightweight dumbbells (1 to 5 lbs.) to perform bicep curls and extensions as well as tricep curls and extensions. Perform dumbbell flys as well.
Step 4
Strengthen your chest and abdominal region. Perform bicycles, crunches, push-ups, pull-ups, sit-ups, reverse crunches and blanks. Use lightweight dumbbells to perform chest presses and extensions.
Step 5
Consume a diet packed full of whole grains, fruits, vegetables, lean meats and low-fat dairy products. Avoid items full of sugars and fats such as fried foods, processed foods, cakes, candies, cookies and other snack foods.
Step 6
Reduce your daily caloric intake by 500. One lb. of fat is equal to 3,500 calories, according to MayoClinic.com; thus, reducing 500 calories daily means you will lose 1 lb. of fat each week, considered a safe weight loss rate. Cutting 500 calories simply means eliminating one unhealthy indulgence or two daily, such as soda, dessert or an alcoholic beverage.
Tips and Warnings
- When strength training, allow at least one day of recovery between sessions. This can help allow your muscles to repair and reduce your chances of developing an injury.
- Always consult your doctor before beginning a diet and exercise program.
Things You'll Need
- Light weight dumbbells (1 to 5 lbs.)
References
- "National Academy of Sports Medicine: Essentials of Personal Fitness Training"; Scott Lucett; 2008
- MayoClinic.com: Weight Loss
- MayoClinic.com: Counting Calories
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