I want to lost the fats on my upper body. How can I do that?
299322
If weight loss is what you're looking for then here's what you need. The best combination for weight loss is calorie restriction, resistance training, and aerobic work. Let's start with calorie restriction. Over the years I have had personal training clients as well as athletes come to me wondering why they are not losing weight. They tell me they eat right, exercise right, say their prayers, eat their vitamins, etc., and they just can't seem to lose weight. Well, most of the time, once I really get to know them, I find that nutrition is the culprit. You need to know what you're eating. Most of the people I'm talking about all thought they did. \n\nHow do you change this? Well, it may sound tough, but it's not that bad. You need to keep track of what you eat for 2 days over the week, and 1 day over the weekend. Next, go to you're local book store. You can find charts, books, and computer programs that will help you analyze the foods you ate. Another suggestion would be to take your dietary recall to a nutritionist or exercise physiologist at your local college and let them find it for you. \n\nThese recalls will tell you how many calories you're getting plus where they are coming from. For example, are they coming from protein, carbohydrate, or fat. It will help you see where you stand nutritionally. \n\nNext, you need to get on a good strength program. When a person is losing weight, the weight comes from fat, as well as muscle. That's kind of an unfortunate thing because muscle is an important thing when keeping metabolism high. There is enough research out there to safely say that when going through a phase of high intensity aerobic work and calorie restriction, strength training decreases muscle wasting. So, in short, strength-train. It's important. I wouldn't strength-train for anymore that 20 to 30 minutes. You can get what you need in a short period of time. \n\nAfter the strength training, it's time to get on the bike, treadmill, stepper, track, whatever. Keep your workouts to 30 minutes and up in order to burn the calories. Train between 3 to 5 times per week. Keep your heart rate at 60 to 90% of heart rate max. \n\nDon't look at losing weight as some mysterious monster that you can't get the reins on. Look at it as nothing more than stored energy. That's what fat is?stored energy. If you had a tank full of energy and it kept filling up higher and higher, what would you do to keep your tank from growing too large from the excess energy? Well, burn some of the energy off. That's what you need to do to lose weight. Keep the "energy in" lower than the "energy out" and abracadabra, you're losing weight. \n\nNote: You need to change your routine every 2-3 weeks in order to get the best results. \n\nMonday \n\n\nLeg Press 2x12 \nChest Press 2x12 \nLat pull down 2x12 \nShoulder Press 2x12 \nDB Curl 2x12 \nTricep kickback 2x12 \nAerobic Work  30 or more minutes. \n\n Click Here For A Printable Log Of Monday! \n\nTuesday \n\n\nAerobic work 30 or more minutes of aerobic exercise.\nWednesday \n\n\nSame as Monday.\nThursday \n\n\nSame as Monday, or take a day of rest.\nFriday \n\n\nSame as Monday.
246960
Cut back your food intake, eat lowfat foods.  Get some exercise, like walking or jogging.  Don't try to lose it all at once, after all, you didn't put in on all at once.  Good luck.
235528
You can't lose weight in a specific area.  Your body doesn't work that way.  You have to do aerobic exercise and cut back calories (no fewer than 1200 a day) so that you burn more calories than you eat.  That will make you lose body fat.\n\nLow carb diets were shown to be dangerous in the 1960s.  Doing situps will just put muscles with the body fat.  Losing more than 2 pounds a week or eating fewer than 1200 calories a day are dangerous.
188277
Brisk walking is an excellent fat burner... do it for 45 minutes, and have fun.\n\nCut out as much sugar from your diet as you can stand -- soft drinks, fruit juices with corn syrup, anything with corn syrup, candy, table sugar....... cut it all out.\n\neat FRESH fruits and veggies.\neat FRESH cuts of meat.\neat Broth based soups.\n\nEat small meals about 5 - 6 time daily.\n\ntry this for 30 days, then mark your progress.
903640
Don't target losing more than about 2 lbs per week. If you try to lose faster, your body will go into "starvation mode" and get very stingy about burning calories while at the same time very efficient about storing any calories that you do provide. And it will make you feel awful. \n\nThe most effective way to lose fat is aerobic exercise in the "moderate" fat-burning range, ideally first thing in the morning before you eat. When you wake your body is ready to burn fat and your levels of growth hormone are highest at that time. Later in the day it can take up to 30 minutes just to put your body into a fat-burning mode. \n\nAnother overlooked way to burn fat is by lifting weights. Skeletal muscle has very high caloric needs... almost twice that of adipose (fat) tissue. Put on a little muscle and you will burn calories all day even at rest. Be aware that skeletal muscle weighs more, so with this approach you may see your weight increasing while your body fat is melting away. Not realizing this often stresses folks who think they should be losing weight as a measure of fitness. Forget the scale, look in the mirror and you will be happy.\n\nTo lose a pound of fat, you need to eliminate about 3500 calories. You can do this by burning more with exercise or by modifying your diet to reduce intake. If you do a Google search on say, "swimming calories" you will quickly find a website with tables of calories burned for a given exercise. You can use such lists to estimate how many calories you are burning up with your routine.\n\nFor diet, keep a diary for a couple of weeks counting calories, grams of protein, and grams of fat intake. It is easy with online sources of nutritional information (type the name of the food and calories into the Google search engine) and packaging labels. That will let you quickly figure out where the fat is coming from in your diet. \n\nFat gives you 9 calories per gram. So take the number of grams of fat, multiply by 9, then calculate what percentage the fat calories are of your total daily calories. Restricting the calories from fat to about 20% of your total intake is ideal for a maintenance diet... that isn't overly restrictive. Of note, you need some fat in your diet. For instance, the body uses fat to produce hormones. Once you have a picture of how to modify your diet, you can drop the diary and just go back to it occasionally if you are wanting to tweek things further.\n\nThere is a subset of questions that goes further and asks about "How to get a six-pack?" The answer is the same. Six-packs are 20% abdominal exercise and 80% diet. There is one caveat... abdominal muscles will form in the position that you work them, so be certain to pull them tightly toward your spine while doing crunches, etc. Also, during most lifting, the "core is active" which means that you should be stabilizing with contracted abs then too. Fail to do this and the abs will form, but bulging outward and the result is not attractive.\n\nIf you are trying to build muscle as a way to lose fat, then you may need to increase total calories and specifically your protein intake. I target about 0.8 g of protein per pound of body weight each day when actively building. That is far more protein than most people need in their diets.\n\n\nAloha
960937
A simple guide? Okay, here are the basics, but you probably already know them:\n\n1. You MUST burn more caloies than you consume daily. \n\n2. Drink only water. Soda dehydrates you.\n\n3. Find a physical activity you enjoy & do it at least 4 days per weak for 45 minutes or more at a time. You must get your heart rate up and work up a sweat. (Martial arts class does it for me!)\n\n4. If you exercise before you eat breakfast in the morning, you will lose weight a little faster.\n\n5. Muscle burns more calories than fat, so lifting weights will help.\n\n6. Walk as much as you can in addition to your exercise.....park farther away from the door, take the stairs instead of the elevator, walk to the store if you live close enough, ect.....\n\n7. Stay away from all things fried, sugary, or carbonated.  Eat as many vegetables as you wish.
402166
You cannot lose weigh in any one particular area.It is done on the entire body.But,you can try toning exercises that will target those areas.
40059
You got to burn fat in the body -> you got to burn calories -> Low carb/no fat diet -> Go for jogging everyday (Treadmill, Elliptical machine) -> Once after burned enough fat, start doing weight exercises to tone the muscles. It's easy just like maths calculation...\n\nDaily Intake Calories should be less than Daily required Calories. Proper Diet & Cardio will help you burn calories..\n\nHints:\n\nTRY TO EAT WHOLE FOODS (WHOLE WHEAT BREAD, WHOLE WHEAT PASTA, BROWN RICE, OATS ETC) AND MORE VEGIES. NO SIMPLE SUGAR & FATTY FOODS.
462877
The only thing that will make you lose body fat is exercise so get into it and stick with it. Drinking water as a replacement to sugary drinks will help prevent you putting fat back on but diet is important too, cut out all simple sugars.
330358
lots of walking will help. \n\nif you have alot of stomach (upper abdominal) fat, you are at a higher risk for heart disease.\n\neat less, move more, make better choices.  \n\ngood luck, it is tough, but you can do it.
419008
You can't reduce fat from a specific part of the body without having liposuction done. You have to reduce your fat level in general, which means a healthier diet and increased exercise.\n\nThere's no magic exercise that lets you lose fat from just one area of your body. Or no magic diet that works without you having to put effort into it. If you want to lose weight, you have to work at it.
663815
Weights DON'T burn fat. Dieting REDUCES THE SIZE of fat cells (fat cells hold your fat and they are like balloons --and they get smaller, as if you were letting out air.) \n\nWeights increase the size of muscles. So do a standard workout, as in any good weight lifting book or magazine and don't overtrain the arms. You'll only strain a joint and not get what you want anyway.\n\nIf you want to reduce the fat on your arms, diet. Fat cells get smaller all over the body in an order determined by your genetics. Some people lose fat first in the face, then the chest, then the legs and arms, then the butt and last, the stomach. For others, it can be in an entirely different order. \n\nJust keep doing weights and for best fat loss, 40 minutes a day of aerobics like vigorous walking. Which is what really burns that fat along with a diet low in carbs, sugars and fats.
245056
1. Eat more calories than you burn.\n2. Gland problems can make one fat.
675426
1. Exercise-Cardio and Weight training\n\nalong with \n\n2. Clean eating-chicken breasts, whole grains (whole wheat bread, brown rice, whole wheat pasta, oatmeal), low fat/fat free dairy, keep sugars low, etc.  Check out http://www.bodyforlife.com/nutrition/foodlist.asp for a good list of foods.\n\n3. Surgery-liposuction, but a big misconception is that you can get lipo and still not take care of yourself with exercise and nutrition.  I did have lipo on the top of my inner thighs.  People thought I was crazy since I weight between 105-110 lbs., work out a lot, and have low body fat.  What they don't realize is that I was the perfect candidate for surgery.  I do everything I can with exericise and nutrition, but still had that small pocket of fat at the upper inner thigh (you know what I'm talking about-all women do-the spot that rubs together when you walk, no matter how fit you are!) so I had it removed.  \n\n4. Mesotherapy-Injections that work somewhat like soap (don't know how else to describe it) that flushes fat out of your body.  Do a search online for it.
1138145
The same way anyone can loose excess body fat... Eat small healthy meals every 4 hours instead of skipping breakfast, eating fast food for lunch and gorging on a big dinner. Find ways of increasing daily physical activity like walking, riding a bike, playing outside.
425228
you won't see very impressive results without some exercise. if you cut down on your calories too much your body will store the fat. try cutting out sodas, sugars, and other processed snacks for one. add more protein to your diet too.
210122
There is no way to reduce fat in a certain area of the body (called spot reduction). To lose weight you need to burn more calories than you burn. \n\nTo lose 1lb you need to burn 3500 calories per week. That means 250 calories a day through exercise and 250 calories a day reduction in food intake. \n\nYou can find out how many calories you need to maintain your weight by using the BMR formula at www.caloriesperhour.com. Once you find out your BMR (basal metabolic rate) you can figure reduce that by 500 - 1000 calories per day to burn 1-2 pounds safely in a weeks period. \n\nI recommend strength training to go with any regular exercise program so that you also reduce INCHES which can show a flatter belly, tighter abs, and tighter thighs and butt.\n\nBest of luck to you!