No matter you are male or female, you would be feeling sad to see that fat is often stored in the midsection of your body for basic survival. A protruding belly, also called love handles, or jelly arms could be jointly caused by something related to genetics and lifestyle choices. Therefore if you intend to lose upper body fat, you should focus on maintaining a healthy diet, doing proper exercises and keeping your personal commitment so as to achieve the goal you aspire.
1. To reexamine your diet.
In your daily diet, you should have vegetables and fruits such as carrots, celery, leafy greens, apples, berry and instead of fatty foods like fries and burgers, because vegetables and fruits would provide you with more vitamins necessary for the energy you should have. In addition you include lean protein sources such as fish and chicken in your daily diet. When you cook these meats, you had better bake them rather frying them. When you want to flavor your foods, you should do it with lemon pepper or garlic and avoid turning to the calorie-filled sauces and condiments.
2. To tone the muscles in your belly.
If you want to make stronger the core muscles of your lower back, hips and abdomen, you should crunches on the floor with your feet up on the exercise ball. And then you should sit on the exercise ball, lean back with your arms crossed across the chest, and perform multiple sets of crunches. In the first week, you should start with 20 of such crunches and do more when your abdomen grows stronger.
3. To apply exercise bands to cut down the fat.
Seated or standing row exercises would be useful for the love handle areas. At first, you should sit on the floor with your legs together and straight out in front of you. And then put the center of the resistance band over the soles of your feet. Cross the band in front of you, with each hand holding one end. Keep your arms in a straight position as you could gradually pull your hands back to a meeting location at the center of your chest with your elbows pointed outward. After that, you could go back to the starting location slowly and carefully. You should finish 10 repetitions at the first stage and you could try more sets of 10 if you think you are stronger enough to do so.
4. To go for slimming and toning exercises.
Push-ups could be necessary to strengthen the upper arms and decrease fat on the back of the arms unsightly. So you must be clear that what you are doing is to tone the muscles underneath the fat rather than burning fat.
5. To add some cardiovascular exercise.
Whether you like to go for a walk, ride a bike, use a stationary bike or swim, you should have cardio workouts for one hour everyday and keep doing it three to four times each week. As your body burns fats, it would boost your metabolism as well. Therefore, regular exercise would be the better choice to increase your metabolism. Additionally, regular exercise would be much helpful for your body to burn calories even while resting. With the help of cardio exercises burning off fat, you would be glad to see a difference as your toned muscles appear more.
6. To drink plenty of water for flushing toxins from the body.
When you start with your fitness plan, you should be aware that drinking plenty of water is always an integral part of it. It is strongly recommended that you should drink 80 oz. of water each day so as to compensate what you have lost every day when doing such exercises.