If you have upper body weight to lose, it is likely that you have excess weight all over your body. According to the Mayo Clinic, excess body weight can lead to heart disease, sleep apnea, high blood pressure, type 2 diabetes, depression and sexual problems. Combine a healthy diet, fat-burning aerobic activity and strength training to lose weight and ultimately upper body weight.
Step 1
Perform 30 minutes of aerobic activity at least 5 days per week to burn excess fat and weight. According to Shape Fit, activities such as step aerobics, cycling, an elliptical trainer, running and swimming all burn at least 300 calories in 30 minutes. By burning at least 250 to 500 calories per day, you will lose 1/2 to 1 lb per week.
Step 2
Modify your diet to lose upper body weight, reduce overall body fat and prevent yourself from gaining extra weight. Cut out excess fat, saturated fat and sugar. Try to eat natural, organic foods such as lean protein, fruits, vegetables and whole grains. Also drink lots of water.
Step 3
Execute strength training three to four days per week for your upper body. Strength training builds more muscle mass, which helps to burn fat faster when you perform physical activity. Try to complete three sets of eight to 12 repetitions for each activity.
Step 4
Perform shoulder raises to tone your shoulders and upper arms. Stand with your feet shoulder-width apart and hold a dumbbell in each hand in front of your shoulders with your elbows bent. Press the weights straight overhead until your arms are almost straight. Hold it for one second and slowly lower back to the starting position.
Step 5
Complete bicep curls to strengthen the inner portion of your upper arm. Stand with a dumbbell in each hand. Keep your upper arms at your side and bend your elbows so your forearms are parallel to the floor. Lower the weights until your arms are straight, curl your arms upward until your forearms touch your upper arms and repeat for desired number of repetitions.
Step 6
Perform push-ups to strengthen your chest and back muscles. Start on your hands and feet with your body in a straight line. Slowly lower your body as far as you can and push back up to the starting position to complete one repetition. You may start on your knees instead of your toes for a modified push-up.
Things You'll Need
- 2 dumbbells
- Bench
Member Comments