Unfortunately, there is no one perfect exercise to help you lose weight from your upper body, because spot reduction is a myth. Spot reduction is the theory that you can reduce fat in one area of your body by exercising the specific area, the American Council on Exercise explains, but your body does not work that way. Instead, combine cardiovascular exercise to reduce total body fat with resistance training for your upper body for the best results.
Cardiovascular Exercise
How much cardio you do each week depends on how much weight you have to lose. If you want to lose a moderate amount of weight from all over, including your upper body, perform cardio three to five days per week for 30 minutes per session. To lose a significant amount of weight, increase the amount of cardio you perform to five to seven days each week for 30 to 60 minutes at a tie, the American College of Sports Medicine recommends. Choose activities that are moderate- to high-intensity for the most effective calorie burning and weight loss.
Benefits of Resistance Training
Many people are afraid of resistance training because they don't want to get big, bulky muscles. But you can adjust resistance exercise according to your goals, whether you want to build big muscles or just tone and shape them for a leaner physique. Adding lean muscle tissue to your body with regular sessions not only burns calories during the workout, but raises your metabolism even when you are at rest. This contributes to overall weight loss to slim down your upper body.
Resistance Training Guidelines
Train your upper body two to three times per week on non-consecutive days to aid weight loss. Perform one to two exercises for each major muscle group: back, chest, shoulders, biceps and triceps. Perform one to three sets of eight to 12 repetitions for each exercise. Choose a weight that is challenging enough to produce changes in your body, but does not compromise your form or technique.
Considerations
Stay consistent with your exercise program to lose upper-body weight. Changes will not come overnight, especially if you have a lot of excess body fat to lose. Aim to lose 1 to 2 lbs. per week for sustainable long-term results. For a better outcome, also reduce your total caloric intake by 10 to 20 percent — if you overeat, it will not matter how much you exercise, you will gain weight. Consult your doctor before beginning any new weight-loss regimen.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- American Council on Exercise; Why Is the Concept of Spot Reduction Considered a Myth?; Cedric X. Bryant; January/February 2004
- "Essentials of Strength and Conditioning"; National Strength and Conditioning Association; 2008
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