Best Ways To Lose Weight In The Upper Body With Simple Exercise
In this article you will discover best ways to lose weight in the upper body.
Do you have a desire to “refresh your stomach, back, and arms! Or “I can’t lose weight at all even if I lose my upper body …?
There are many parts on the upper body where fat is easily attached, so I think it’s something to be worried about. From a technical point of view, for upper body thinning, overall thinning by controlling the diet and muscle training that matches the ideal style are effective! In fact, the client has also succeeded in thinning the upper body beautifully by that method.
We will share the know-how of Plez’s upper body thinning so that those who read the article can get a beautiful and cool upper body!
This article was written by a Plez consultant who has scientific knowledge and experience teaching trainers and doctors.
The most important point to lose weight in the upper body!
point In order to remove fat from the upper body, it is most important to keep calories ingested <calories burned!
The abdomen, arms, and back are easy to get fat and are easy to worry about.
On the other hand, if you practice an effective diet, the abdominal circumference is also the part where you can see the most changes.
By removing fat firmly, your arms and back will naturally be refreshed!
Here is the most important point to remove body fat from the upper body.
● Creating a state where calorie intake <calorie consumption
Calorie intake is the energy consumed in the diet, and calorie consumption is the energy used by the body in daily life and exercise.
If the calorie intake is less than the calorie consumption, the lack of energy will be used from the body fat accumulated in the body to lose weight in the upper body.
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There are many ways to go on a diet, but calorie control is absolutely essential to losing weight.
2. Whole body thinning is effective for upper body diet!
In order to lose body fat in the upper body, you may want to “partially lose weight”.
You may be a little surprised, but you can’t lose weight on a part of your body, like just your upper body.
The reason is that the body uses the body fat of the whole body carried by the blood evenly.
Even if you do muscle training and exercise in the upper body, you cannot burn fat only in the upper body preferentially.
Stretching and massage, which are introduced as methods for thinning the upper body, may not have a dieting effect in the first place.
There are many worries that “I’m doing muscle training and stretching, but I can’t lose weight at all in my upper body …”.
On the other hand, if you lose fat by thinning your whole body, the fat in your upper body will also drop naturally!
Those who can receive diet guidance at “Plez” are practising dieting without being particularly conscious of partial thinning.
And I have succeeded in losing my upper body naturally.
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Looking at the actual results, when the body fat of the whole body is reduced by 3 kg, the size of the abdomen is reduced by 5 cm to 6 cm, and the size of the arm circumference is reduced by 1.5 cm!
Then, I will introduce a concrete method of upper body diet!
You may be a little surprised because it is different from the general method.
However, I will show you how to see the changes if you practice it!
3. How to eat and exercise to lose weight in the upper body!
A fun way to lose weight!
There are many points in the upper body diet, but the important thing is to reduce the calories in the diet.
If you control your diet and create a calorie intake <calorie consumption status, your upper body will be refreshed.
When it comes to dietary control, that alone seems to sigh.
But the right way to go on a diet is fun!
The point of enjoying a meal is to change what you eat, instead of trying to eat what you eat.
For example, if you think “Let’s eat chicken!”, Choose vegan fried chicken instead of fried chicken.
Even with the same amount of chicken, the calories of fried chicken and vegan fried chicken differ by about 1.5 times.
By slightly changing what you eat, you can diet with the same amount and food.
If you hold down this point, you can lose weight while enjoying a meal.
And you can enjoy your favourite things such as sweets, liquor, carbohydrates, etc. by reducing calories and making room!
If you can enjoy a diet, you will be able to continue naturally and succeed!
There are many other important points about dieting, such as how to get a feeling of fullness and how to keep your muscles and basal metabolism.
The most important of these is to reduce the calories I just mentioned!
And if you get the hang of it, you can also reduce calories while enjoying your meal!
Eat more than exercise to lose weight!
In order to create a calorie intake <calorie consumption status, it is necessary to reduce the calorie consumption of the diet or move the body to increase the calorie consumption.
The point to know here is that diet control is far more effective than exercise.
That’s because it’s much easier to reduce calories with diet than to burn calories with exercise.
It may be a shock to those who have been exercising for the upper body diet until now.
However, if you know and practice effective methods here, you will be able to lose weight!
In the case of diet by exercise
To lose 1 kg of body fat, you need to make 7,000 to 7,500 kcal, calories ingested <calories burned.
The calories that can be consumed by exercising for about an hour are about 100 to 200 kcal.
In other words, to lose 1 kg of body fat, you have to exercise for 35 to 70 hours.
If you think about walking, the energy that a person weighing 50 kg can consume by walking 1 km is about 25 kcal.
Therefore, you have to walk 300km just by losing 1kg of body fat.
Even if you walk 3km every day, it will take 100 days.
In the case of diet by meal
On the other hand, when it comes to meals, you can get the effect of walking for about 2 hours just by changing what you eat.
For example, if you change the fried chicken to vegan fried chicken as in the previous example, you can cut about 100 to 150 kcal for one person.
If you remove the skin, you can cut about 100 to 150 kcal.
Fried chicken → vegan fried chicken without skin, even with the same amount of meat, it can be suppressed by about 200 to 300 kcal.
If you reduce your calorie intake by 250 kcal a day, you can lose about 1 kg of body fat in a month.
There are many successful cases of “Plez” clients who were able to lose body fat (3 kg) and waist (6 cm) in one month by eating.
And even if you don’t do aerobic exercise, if you control your diet, the fat in your upper body will be reduced.
This is because the body burns body fat through daily activities such as maintaining body temperature, breathing, standing and walking.
About 30% of people who can receive diet guidance at “Plez” also do aerobic exercise.
Even those who do not have aerobics can lose weight by controlling their diet.
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Exercise to enjoy your meal!
When doing aerobic exercise, it is recommended to practice “to eat what you like” rather than “to lose weight by exercising”.
Unfortunately, when you think “You can lose weight by exercising!”, You often end up losing your expectations …
On the other hand, if you say, “Eat what you like as much as you consume in exercise,” you will get the results you expected!
You can enjoy your favourite things even while you are on a diet, such as calories burned during exercise, sweets, alcohol, and fried foods!
Let’s make sharpness with muscle training!
Muscle training is also recommended to make a beautiful and cool upper body!
However, you don’t have to do any muscle training to “lose your upper body”.
After all, muscle training does not have a partial thinning effect, and the diet effect is much higher with diet.
(The calories that can be consumed in one hour of muscle training are about 100 to 150 kcal, and even if you add 1 kg of muscle, the basal metabolism that rises is about 10 to 30 kcal a day)
On the other hand, muscle training is effective for creating a cool body with muscles!
Muscle training is also recommended for men who want to have a muscular and cool body, and women who want to have a healthy and sharp line.
Practice muscle training not for “lose upper body” but for “building muscles and designing your ideal body”!
4. 10 selections of muscle training to make a beautiful upper body!
Recommended upper body muscle training menu.
Introducing a muscle training menu that is effective for building muscle and building a beautiful and cool body!
By practicing an effective menu according to your ideal style, your body will change according to your goals.
Chest muscle training
push ups
This is an event where you can train your chest, shoulders, and arms (upper arms) all at once.
Place your hands and feet on the floor, bend your arms and drop your body.
Raise your body using the force of pushing your arms out of your chest, shoulders, and arms.
If you keep your shoulder blades close to each other and keep your shoulders out, you will be able to train your muscles in a well-balanced manner.
If the load is too heavy, kneel on the floor or stand with your hands on the desk or wall.
Bench press
This is a typical upper body training using dumbbells and barbells.
You can train your chest, shoulders, and arms (upper arms) just like doing push-ups!
・ Lie on your back on the bench and hold the weight.
・ Bend your arms and lower the weight.
・ We will raise the weight by using the force of pushing out the arms of the chest, shoulders and arms.
- Since it is easy to adjust the load, you can do muscle training that matches your muscle strength.
back
Bent over row
Back / shoulder / arm (bicep) training using dumbbells and barbells.
・ Hold the weight, bend your knees slightly, and tilt your upper body forward.
・ Use the pulling force of your back, shoulders, and arms to increase the weight.
・ After raising the weight, slowly lower the weight while stretching your arms.
・ If you use the “power to raise your upper arm” without moving your shoulders as much as possible, it will be easier to work on your back.
Pull-down
Back / shoulder / arm (bicep) training using a gym machine!
・ Hold the bar and sit on the machine.
・ Pull the bar while bending your upper body back a little.
・ Pull the bar to the chest position and slowly raise the bar.
・ If you do not move your shoulders as much as possible and use the “power to lower your upper arm”, it will be easier to work on your back.
Shoulder press
It is a training to train your shoulders and arms (upper arms) using dumbbells and barbells!
・ Hold the weight at shoulder height while standing or sitting on a chair.
・ Push up your arms and raise the weight with the power of your shoulders and upper arms.
・ When you have raised your arms, slowly lower the weights.
stomach
I think that abdominal muscle training is an event that many people practice and want to practice.
However, the abdominal muscles are naturally trained by training the chest, back, and shoulders.
Practice abs muscle training when you want muscles, especially in your abdomen!
Crunch
It is a popular abdominal muscle training.
You don’t need any equipment, so you can easily practice it at home!
・ Bend your knees while lying on the floor.
・ Use the power of the abdominal muscles that curl your upper body to raise your body.
・ Once you have raised your body firmly, slowly lower it.
plank
It’s an event where you can train your abdominal muscles with simple foam and no equipment required!
It is also recommended when crunches hurt your back.
・ With your elbows bent, attach your forearms and legs to the floor.
・ Use your abdominal muscles to keep your body straight so that you don’t get down.
・ Rather than raising and lowering your body like in other events, keep your body still.
・ As a guide, keep it for 30 seconds. If the load is heavy, kneel down.
arm
You can also train your arms in the chest, back, and shoulders.
Let’s practice it when you want to build muscles in your arms!
French press
It is a training of the triceps brachii (upper arm) using weights.
Even with a light weight, the load is heavy, so women can also practice with PET bottles!
・ Hold the weight behind your head while standing or sitting on a chair.
・ Use the power of your upper arm to stretch your elbow to raise the weight.
・ After raising the weight, bend the elbow and slowly lower the weight.
・ You can do it with both hands or one hand at a time.
Reverse push up
It is a training for the upper arm that can be practiced without using any equipment.
・ Grasp the edge of a chair or bed behind your body. (The range of motion is smaller, but you can also do it on the floor)
・ Bend your elbows and slowly lower your body.
・ Raise your body with the power of your upper arm to stretch your elbow.
Arm curl
It is a training of the biceps (biceps) using weights such as dumbbells.
・ Hold the weight while standing or sitting on a chair.
・ The weight is increased by the force of bending the elbow.
・ When the weight is fully increased, extend the elbow and slowly lower the weight.
How to improve muscle training
The key to increasing the effectiveness of muscle training is to use up your muscles.
Repeat as much as you can “until you can’t raise it”.
For example, if the limit is reached after 10 times, make it one set.
Doing one set will not be very effective, but if you overdo it, you will get tired even though the effect will not be improved.
Therefore, 4 sets are effective!
If you practice training too infrequently, it will not be effective, and even if you do it every day, you will still get tired.
Therefore, it is effective to include a break day and twice a week!
Muscle training is a method that suits your ideal upper body
For men, strong pectoral muscles, abs with six packs, and raised upper arms.
For women, a beautiful waist, a firm upper arm, and a sharp back.
Considering the part that builds muscle, you can get a cool body and a sharp and beautiful style!
Muscle training should be done not for “thinning / thinning” but for “building muscles and making your body sharper”!
Especially for women, if you do muscle training on your arm, for example, because you want to make it thinner, your arm will become thicker because of the muscles.
If you train your flanks with the intention of thinning your waist, your muscles will grow and your neck will decrease.
Let’s train “the part where you want to build muscle”, not the part where you want to lose fat or thin!
For example, if you want to tighten your sagging upper arm, “removing fat and gaining moderate muscles” is effective.
By removing fat, it becomes thinner, and when you build muscle, it becomes firm and eliminates slack.
For that purpose, it is best to “reduce fat by controlling the diet” + “build muscle with muscle training”.
By practising training in the light of your current style and your ideal style, you will get closer to your ideal body!
By practising training with muscle balance in mind, you can emphasize the constriction and get a cool and crisp body.
By practising effective muscle training and eating with the goal of ideally drawn upper body, your body will change as you wish!
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5. Summary of upper body diet & muscle training methods
How was the true upper body thinning diet & muscle training method?
Overall thinning is really effective, and there may have been some surprising points such as eating rather than exercising.
Here is a really effective method based on scientific grounds and teaching experience.
If you practice it, your body will change steadily!
Have fun practising the right diet and muscle training to get the ideal style and healthy body!
Points of this article
● For upper body thinning, it is most important to create a state of calorie intake <calorie consumption.
● For the upper body diet, it is effective to lose weight not partially but to lose weight.
● It is effective to focus on diet control.
● When doing aerobic exercise, work on “to enjoy what you like and what you eat”.
● Practice muscle training to “create an ideal body with muscles”.