How to Lose Upper Body Weight Fast

by Mary Ylisela, studioD


Carrying excess upper body weight, especially in the belly area, can be dangerous for your health. It's understandable to want to lose the weight fast to decrease health risks and feel better about your appearance, but a loss of 1 to 2 pounds per week will help you get in shape and stay there. Cardiovascular exercise combined with strength training and healthy eating can help you lose upper body weight, along with lower body weight, and achieve a more toned physique.

Exercise and Diet to Lose Weight


Slim and Tone the Upper Body

Step 1

Perform modified bench presses to tone your chest and arm muscles for a slimmer upper body. Lie on the floor with a dumbbell in each hand, held by your chest. Push the dumbbells toward the ceiling using your arm and chest muscles; hold for a count of two. Lower to the starting position with control to complete one repetition. Do 12 to 24 repetitions, three times per week. You can also perform these on a regular weight bench, if you have one.

Step 2

Do 12 to 24 deadlift rows three times per week to work your arms, chest and back. Stand with your feet about 3 feet apart while holding one dumbbell in front of your abdomen with both hands. Bend forward at the waist and extend the dumbbell toward the floor in front of you while keeping your knees soft. Lift your torso to return to a standing position while pulling the dumbbell up to your chest, while your elbows point out to the sides.


Step 3

Sculpt and tone your upper body muscles by doing eight to 24 pushups. Do modified pushups with your knees bent and resting on the floor, if needed. Challenge your body, when you're ready, by balancing your lower body on the balls of your feet and your toes, instead. Place your hands three or four inches outside of your shoulders; lower and raise your body with control while maintaining a straight line from your upper back to your feet. Avoid compromising form for quantity; it's better to do one really good pushup and build from there, than 10 with poor form.



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