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How to lose Upper Body Fat

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If you are looking to lose that upper body fat around your chest, this guide will tell you how to just that.

English: an exercise of chest

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Upper body fat is different from the fat around your waist or other parts of the body. Typically, waistline fat is abnormal, caused by hormonal malfunction in the body from eating heavily process food. The only way to truly fix this abnormal body fat is with a shift in your diet. But the fat around your chest area generally needs more of a “toning approach”.

People with lots of excess upper body weight around their chest area typically suffer from a severe case of underdeveloped pectoral muscles.  This leads to a “saggy” looking appearance - It simply comes from lack of use.

While the legs constantly get used all the time walking and running – and also office jobs and other lifestyle factors, the chest muscles of most people almost never get used heavily. The bottom line is, if you want to lose upper body fat, then you must begin to stress your chest muscles.  You must use them – and one of the single greatest ways to do this is with weight lifting.

What you want to do is work-out your upper body at least three days per week.  The best exercises for developing these muscles are bench press, incline press, and dumbbell flys, the truth is, while it sounds almost too easy, if all you did was focus on those “core” lifts, you could notice excellent results within just two weeks.

So here’s a super basic example of an upper body weight lifting routine that has helped many people lose upper body fat and get more tone…

Day #1: (Monday for Example)

- Bar bench press  (3 sets of 12 reps)
- Bar incline press  (3 sets of 12 reps)
- Dumbbell fly  (3 sets of 12 reps)

Day #2: (Wednesday)

- Dumbbell bench press  (3 sets of 12 reps)
- Dumbbell incline press  (3 sets of 12 reps)
- Dumbbell fly  (3 sets of 12 reps)

Day #3: (Friday)

- Bar bench press  (3 sets of 12 reps)
- Dumbbell incline press  (3 sets of 12 reps)
- Dumbbell fly  (3 sets of 12 reps)

You could begin on Monday as day one, Wednesday as day two and Friday as day three. and that’s it.  Then rest until Monday comes around again and go through the routine again.  Make sure to use a weight that you can perform at least twelve repetitions with. The main thing we are trying to do is simply put these chest muscles to work.  And from what I’ve seen, this is one of the best ways to lose upper body fat and get tone.

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