How to Get Rid of Upper Body Fat

You need to apply several methods to get rid of upper body fat. Cardio workouts are essential for burning fat. Focus on exercises for your chest, arms, and back to develop clearer muscle definition and eliminate excess fat from the back. A healthy diet will prevent you from wasting your efforts at the gym.

If you can't make it to the gym, go for a run. Running is an excellent cardio exercise if you don't have access to a stationary bike or rowing machine but still want an effective workout. Aim for 20-30 minutes of running per session, three times a week. It doesn’t matter how fast or slow you run, as long as it’s faster than walking.

• Running is a high-impact cardio exercise, so if you have issues with your feet or knees, consider choosing a different exercise.

Cycling is a low-impact exercise. Cycling provides similar benefits to running but with less impact on the legs. You can cycle on a stationary bike or outdoors on a regular bicycle. Cycle three times a week, for 30-45 minutes each session.

• If cycling feels too easy, increase the resistance on your bike or the stationary bike machine.

Swimming is a full-body workout. Swimming engages muscles throughout your entire body and helps burn a significant amount of fat. You can use basic freestyle swimming or mix different strokes such as butterfly, breaststroke, and backstroke. The swimming duration depends on your fitness level, but initially, aim for 20-30 minutes per session, three times a week.

Walking is a low-impact exercise. Walking is a great cardio option if you are injured or not yet fit enough for a higher-intensity workout. Walk for 20-45 minutes per session, two to three times a week. You can walk outdoors, on a treadmill, or on an indoor walking track at the gym.

Pick 1-2 favorite cardio exercises each week. You should aim for cardio 2-3 times a week, with each session lasting 20-30 minutes. You can either stick with the same cardio exercise each day or alternate between them.

• For example, if you do cardio on Monday and Wednesday, you could walk both days or alternate between walking one day and swimming the next.

Chest press with dumbbells to target the chest muscles. Lie back on a bench or flat surface. Hold two dumbbells at chest level, palms facing each other, shoulder-width apart. Rotate your arms so that your palms face outward, with your forearms and upper arms forming a 90-degree angle. Exhale as you press the dumbbells upward using your chest muscles. Fully extend your arms and pause for a second, then slowly lower the dumbbells as you inhale.

• Perform 3 sets of 8-10 reps per set.
• To determine the right dumbbell weight, find the heaviest dumbbell you can lift for 1 rep. Then use a weight that is 60-70% of that heaviest weight. For example, if your max weight is 4.5kg, use a 2.5kg dumbbell for the exercise.
• If you find the current dumbbell weight too easy, recheck your max weight and adjust accordingly.

One-arm shoulder press to develop the triceps. Stand with your feet slightly narrower than shoulder-width apart. Hold a dumbbell in each hand by your sides. Lift one dumbbell to shoulder level with your palm facing outward — this is your starting position. Exhale and press the dumbbell overhead until your arm is fully extended. Pause for a second, then lower the dumbbell back down. Perform 8-10 reps on one side, then switch to the other arm. Repeat for 3 sets.

Single-arm dumbbell row to tone your back. Stand with your feet shoulder-width apart. Hold a dumbbell in each hand with your palms facing your thighs. Keep your back straight and bend your arms slightly at the elbows. Raise the dumbbells to shoulder height while exhaling, keeping the dumbbells close to your body. Ensure your elbows stay above your forearms as you lift the weights, bringing them as close to your chin as possible. Pause for a second, then inhale while lowering the dumbbells back down slowly.

• Repeat for 3 sets of 10-12 reps per set.

Incline push-ups. Position yourself in front of a bench or inclined surface. Place your hands slightly wider than shoulder-width apart on the bench or surface. Step your feet back so that your body forms a straight line, and your arms are fully extended. Keep your body aligned and slowly lower yourself toward the edge of the bench or surface. Then push yourself back up until your arms are straight again.

• Perform 3 sets of 8-15 reps per set.

Triceps extension. Lie back on a bench or flat surface. Hold a dumbbell in front of your face, with your arms forming a 90-degree angle with your body. Keep your elbows close together and your palms facing each other. Inhale, keeping your upper arms fixed, and lower the dumbbell toward your ears by bending your elbows. When the dumbbell reaches your ears, use your triceps to lift the weight back up while exhaling.

• Perform 3 sets of 6-8 reps per set.

Choose 2-3 exercises for each workout session. You don’t have to do every exercise in every session. Instead, select 2-3 exercises to focus on during chest and arm training days.

Do pull-ups. Grab the pull-up bar with your palms facing outward, with your hands placed slightly narrower than shoulder-width apart. Your arms should be fully extended overhead, and your body should be straight. Exhale as you pull your body up until your chin is level with the bar. Hold this position by engaging your biceps, and then exhale as you slowly lower your body back down to the starting position.

• If you're not strong enough to perform the movement, have someone assist by holding your legs.
• Repeat 5 sets of 2-3 reps each.

Single-arm dumbbell row to work your back and arms. Place your right knee on a bench and bend at the waist so your torso is parallel to the floor. Rest your right hand on the bench for support. Using your left hand, grab a dumbbell with your palm facing toward your body, and extend your arm downward while keeping your back straight. Exhale as you lift the dumbbell by bending your arm at the elbow, keeping your upper arm close to your body. Engage your back muscles as you lift the dumbbell toward your chest. Inhale as you slowly lower the weight back down to the floor.

• Repeat 3 sets of 8-10 reps on each side of the body.

Seated dumbbell flyes. Sit at the edge of a bench with your feet close together, and place two dumbbells behind your legs. Bend forward slightly at the waist while keeping your back straight, with your palms facing each other, holding one dumbbell in each hand. Keep a slight bend in your elbows as you exhale and open your arms out to the sides until they are parallel to the floor. Hold the weights in this position for 1 second, then slowly lower them back down as you inhale.

• Repeat 3 sets of 6-8 reps per set.

Choose 2 or 3 exercises to add to your workout. To define your back muscles and burn fat, diversifying your back workout is essential. Combining 2-3 exercises for your back can help you achieve your goal.

Eat three balanced meals a day to reduce belly fat. Consuming three balanced meals daily can help reduce fat throughout your body. Each meal should include a mix of whole grains, fruits, vegetables, and lean protein.

• For example, a balanced dinner might include grilled chicken breast, stewed vegetables, and brown rice.

Stop drinking soda. Even diet soda can contribute to belly fat. Remove soda from your diet, whether regular or diet, and replace it with flavored water. If you miss the fizzy sound of soda, try sparkling water.

• You should also eliminate energy drinks from your diet, as they often contain high amounts of sugar. You can drink sugar-free energy drinks if you like, but be sure to check the nutritional label to ensure there’s no sugar.

Eat more fiber to reduce back fat. Fiber helps you feel fuller for longer and reduces cravings for junk food. Empty calories from junk food often lead to fat accumulation around the back, so increasing your fiber intake can actually help reduce back fat. Swap regular bread and pasta for whole wheat options and add nuts to your meals.

• For example, you can replace white noodles with whole wheat noodles and still enjoy your favorite pasta dishes.

Cut out sugar. Eating excessive sugar leads to increased insulin production and more fat storage in your body. Stay away from sugary candies and snacks. Be sure to check the nutritional labels of your favorite foods – even those labeled low in sugar can still have more sugar than you realize. Each serving should contain no more than 0-2 grams of sugar.

• If you're struggling to remove sugar from your diet, start by replacing high-sugar foods with those that are lower in sugar. For example, you can use natural sugar substitutes like Truvia in your coffee. You can also swap your favorite candy for sugar-free alternatives.

Watch your portion sizes. If you don't pay attention to the amount of food on your plate, choosing healthy options won't matter much. You can reduce your portion sizes by using smaller plates, pre-portioned snacks, and measuring cups.

• If you're using smaller plates, make sure at least half of the plate is filled with vegetables.
• Use small bags to portion out snacks. For instance, if you buy a large bag of low-calorie popcorn, divide it into several smaller bags. This way, it’s harder to finish the entire large bag!
• Use measuring cups to portion each meal. If you're following a recipe with serving sizes, use measuring cups so you know exactly what a portion looks like.

Don't eat after dinner. Eating too close to bedtime doesn't give your body a chance to burn off calories and prevents fat buildup. After your dinner, avoid eating for the rest of the evening. If you’re hungry, drink water or tea.

• If you absolutely need to eat between dinner and bedtime, opt for low-calorie foods like vegetables.

• Before starting any serious workout program, it's important to consult with your doctor.