You have to follow some strategies for burning fat in the upper body. You need to do cardiovascular workouts, working your arms, chest and back to build muscle and shed excess fat. Eat a healthy diet as well, so you can be sure your hard work at the gym doesn't go to waste.
Steps
Method 1 of 4: Burn Fat Thanks to Cardiovascular Activity
Step 1. Go for a run if you can't go to the gym
Running is great cardiovascular exercise if you don't have the ability to use stationary bikes or rowing machines but still want to work out. Try to run for 20-30 minutes three times a week. Your speed doesn't matter as long as you avoid walking.
Running is a high impact cardiovascular workout, so if you have foot or knee problems, try a different exercise
Step 2. Try cycling for a lower impact workout
Bicycling is an exercise similar to running, but with less impact on the legs. You can use an exercise bike or go for a ride outdoors. Ride three times a week for 30-45 minutes.
If cycling seems too easy, increase the resistance of the bicycle or stationary bike
Step 3. Go swimming to train your whole body
Swimming works all the muscles and allows you to burn a lot of fat. You can use the simple freestyle, otherwise add the other styles to your sessions: butterfly, frog and backstroke. The length of your pool workouts can vary based on your overall health, but start by swimming for 20-30 minutes three days a week.
Step 4. Go for a walk if you prefer a low impact workout
Walking is great cardiovascular exercise when you need to recover from an injury or don't have the stamina for a longer session yet. Walk for 20-45 minutes two or three times a week. You can do this outdoors, on a treadmill, or in the gym.
Step 5. Choose a couple of your favorite cardiovascular exercises every week
You should do these activities two or three times a week, for at least 20-30 minutes. You can repeat the same exercise over and over or alternate them during each session.
For example, if you train on Mondays and Wednesdays, you can walk both days, or you can walk during the first workout and swim the next
Method 2 of 4: Training the Chest and Arms
Step 1. Do dumbbell bench presses to work your pecs
Lie on your back on a bench or other flat surface. Bring the dumbbells to your chest, keeping them shoulder-width apart, with your palms facing inward. Rotate your arms to bring your palms out and create a 90 ° angle between your forearm and upper arm. Exhale as you use your pecs to push the dumbbells up. Lock your arms at the top of the movement and breathe for a second. Slowly bring the weights back down as you inhale.
- Do three sets of 8-10 repetitions of this exercise.
- To figure out how much weight you should lift, find the heaviest dumbbell you can lift for one rep. At that point, use 60-70% of that weight for normal exercises. For example, if you can't lift more than 10kg during a single rep, you should use 6kg dumbbells for regular sets.
- If the weight you use starts to get too light, try the maximum load test again and adjust your tools accordingly.
Step 2. Try the one-arm shoulder lift to strengthen your triceps
Stand with your legs just closer than your shoulders. Keep the dumbbells on your hips. Bring one upwards at shoulder level, with the palm facing outwards; this is the starting position. Exhale and push the dumbbell up to fully extend your arm. Pause for a second, then return the tool to the ground. Do 8-10 reps, then switch arms. Repeat for three sets.
Step 3. Do standing rowing to sculpt your back
Stand with your legs shoulder-width apart. Hold a dumbbell in each hand, with your palms facing your thighs. Keep your back straight and your arms slightly bent at the elbow. Lift the tools towards your shoulders as you exhale, keeping them as close to your hips as possible. Keep your elbows above your forearms as you lift, then bring the dumbbells towards your chin. Stay in place for a second, then inhale as you slowly lower them.
Repeat three sets of 10-12 reps
Step 4. Do incline pushups
Stand in front of a bench or raised surface. Place your hands on the bench or platform, keeping them slightly wider than your shoulders. Move your feet back so that your body is straight behind you and your arms extended over the bench. Keep your back straight, then slowly lower yourself to the edge of the platform. At that point, push your body up again until your arms are extended.
Repeat for three sets of 8-15 reps
Step 5. Try tricep extensions
Lie on your back on a bench or other flat surface. Hold the dumbbells in front of you, with your arms perpendicular to the bench and to your body. Keep your elbows inside and palms facing you. Inhale, keeping your forearms still, then lower the dumbbells to your ears, bending your arms at the elbows. When the dumbbells reach your ears, use your triceps to bring them back up as you exhale.
Repeat for three sets of 6-8 reps
Step 6. Choose two or three of the exercises described for your workout
You don't have to do them all. Instead, pick two or three to do on the days you train your arms and chest.
Method 3 of 4: Sculpt the Back Muscles
Step 1. Do the pull-ups
Hold the pull-up bar with your palms facing out and your arms slightly narrower than your shoulders. You should keep your arms fully extended above you and your chest straight. Exhale as you pull your body up until your head is level with the bar. Hold the position with your arms slightly contracted, then exhale as you slowly return to the starting position.
- If you don't have the strength to lift yourself, ask a helper to hold your legs.
- Repeat for five sets of two to three reps.
Step 2. Try dumbbell rowing to work your back and arms
Place your right knee on a bench and bend at the waist until your upper body is parallel to the ground, then place your right hand on the bench. Use your left hand to lift a dumbbell off the ground and hold it with your palm facing your chest, arm straight and back straight. Exhale as you slowly raise the dumbbell, bending your arm at the elbow and holding it close to your chest. Contract your back muscles as the tool reaches your chest. Inhale as you bring him back to the ground.
Repeat the movement for three sets of 8-10 repetitions on each side of the body
Step 3. Do rear deltoid lifts while bent forward
Sit on the edge of a flat bench with your legs together and two dumbbells slightly behind your legs. Bend at the waist, keeping your back straight and palms facing in, then grab the weights. Keep your arms slightly bent at the elbows, then exhale as you lift the dumbbells sideways until your arms are parallel to the floor. Hold for a second, then slowly bring the tools back down as you inhale.
Repeat for three sets of 6-8 reps
Step 4. Choose two or three exercises to add to your training program
To properly define your back muscles and burn fat, you need to vary the exercises that target that area of the body. Adding two or three of these exercises on the day you work your back can help you achieve that goal.
Method 4 of 4: Follow a Healthy Diet
Step 1. Eat three balanced meals a day to burn belly fat
With three balanced meals a day you can achieve a leaner body. Each meal should include a mix of whole grains, fruits, vegetables, and lean protein.
For example, a balanced dinner can include roasted chicken breast, steamed vegetables, and brown rice
Step 2. Stop drinking sodas
Even dietary ones can increase belly fat. Avoid drinks, dietary or otherwise, preferring flavored water. If you are missing bubbles, you can try sparkling water.
You should also eliminate energy drinks from your diet, as they are often high in sugar. You can try the sugar-free versions if you wish, but check the nutrition information to make sure they are truly calorie-free
Step 3. Eat more fiber to burn back fat
Fiber helps you stay full longer by reducing cravings for junk food. The empty calories in those products have a tendency to create fat deposits in the back, so a higher fiber diet can help you cut down on that excess fat. Replace pasta and white bread with wholemeal versions, as well as add legumes and nuts to your diet.
For example, you can replace regular pasta with wholemeal and still enjoy your favorite dishes
Step 4. Eliminate sugars from your diet
If you consume too much sugar, your body produces more insulin and stores more fat. Avoid candy and junk foods that contain a lot of them. Also check the nutritional information of your favorite foods; even low-sugar versions may contain more than you think. Try not to eat foods that exceed 0-2 g of sugar per serving.
If you can't get rid of sugars, you can try replacing foods that contain a lot of sugar with others that have less. For example, you can use a natural substitute like Stevia in your coffee. You can also try sugar-free versions of your favorite candies
Step 5. Check the portions
If you don't pay attention to how much you eat at each meal, it doesn't matter what you eat. You can reduce the amount of food by using a smaller plate for meals, measuring snack portions in advance, and using measuring cups when preparing meals.
- If you have decided to use a smaller plate for meals, make sure it is at least half full of vegetables.
- Use smaller bags to prepare snacks. For example, if you buy a large pack of low calorie popcorn, divide them into several small bags. That way you won't risk eating them all at once!
- Use the measuring cups to calculate the serving size. If you make a recipe where you need to use 250ml of an ingredient, use a measuring cup to check that the dose is correct. This way, you will learn what size portions should be.
Step 6. Don't eat after dinner
If you eat just before bedtime, your body won't have a chance to burn calories and will accumulate fat. Once you've had dinner, try not to eat anymore. If you find that you are still hungry, you can try drinking water or tea.
