Fat in the upper body can be removed in various ways. You need to do aerobics to burn fat. If you want to build muscle and lose back fat, work out your chest, arms, and back muscles. Make sure your hard work while exercising at the gym (fitness center) is not in vain by eating healthy foods.
Step
Method 1 of 4: Practice Aerobics to Burn Fat
Step 1. Set aside time for exercise with run if you can't train in the gym.
For those of you who want to exercise, but don't have time to practice using a stationary bike or rowing machine at the gym, one way to practice aerobics is to run. Get used to running for 20-30 minutes 3 times a week. Don't focus on how fast you run as long as you can move faster than walking.
Running is a high-impact aerobic exercise. If you have problems with your feet or knees, choose another sport
Step 2. Do light impact sports by cycling
This exercise provides the same benefits as running, but with less impact on the legs. You can train on a stationary bike or cycling outside for 30-45 minutes 3 times a week.
If the bike feels very light when pedaling, increase the resistance by adjusting the bike or stationary bike you are using
Step 3. Set aside time for swimming to fully train your body
Swimming is beneficial for exercising muscles throughout the body and burning a lot of calories. You may swim freestyle or other styles, such as the butterfly, breaststroke, or backstroke alternately. Adjust the duration of the exercise according to your physical condition, but start exercising by swimming for 20-30 minutes 3 days a week.
Step 4. Do light impact sports on foot
If you have an injury or are unable to exercise for long enough, walking is a great way to get into aerobics. Get used to walking for 20-45 minutes 2-3 times a week. You can walk in the park, use the treadmill, or on the track while working out at the gym.
Step 5. Choose 1-2 aerobic exercises that you like and do regularly
Take the time to practice aerobics for 20-30 minutes a day 2-3 times a week. You can do the same exercise every time or alternate every day.
For example, if you want to do aerobics every Monday and Wednesday, both days can be filled with walking or every Monday you walk and then swim every Wednesday
Method 2 of 4: Train Your Chest and Arms
Step 1. Bench press using dumbbells to work the pectoral muscles
Lie on your back on a bench for weight training or on the floor. Hold dumbbells above your chest, 1 dumbbell with 1 hand. Spread your palms shoulder-width apart and face each other. Turn your palms facing forward so that your forearms and upper arms form a 90° angle. While exhaling, lift the dumbbells using the strength of your chest muscles. Straighten your elbows as the dumbbells reach their highest position and then take a few deep breaths. Lower the dumbbells slowly while inhaling.
- Do this movement 3 sets of 8-10 times each.
- To determine the most appropriate weight, find out what the maximum weight you can lift when practicing 1 set and then use a weight that is 60-70% of the maximum weight during routine training. For example, if the maximum weight you can lift in 1 set is 5 kg, use 3 kg when you train regularly.
- If the load used feels very light, calculate the required weight again by doing a test and then adjust the weight of the load used.
Step 2. Perform a shoulder press with one hand to enlarge the triceps
Stand with your feet almost shoulder-width apart. Hold dumbbells at your sides, 1 dumbbell with 1 hand. Raise your right hand to shoulder height with your palm facing forward. This is the starting position for practicing. While exhaling, lift the dumbbells while straightening your right arm up. Take a break and then slowly lower the dumbbells. Do this movement 3 sets of 8-10 times each then straighten your left hand up to train the other side of the body.
Step 3. Do an upright row to tighten your back muscles
Hold dumbbells, 1 dumbbell with 1 hand while directing both palms to the thighs. Straighten your back and slightly bend your elbows. While exhaling, raise the dumbbells to shoulder height and keep them as close to your sides as possible. Make sure your elbows are higher than your palms and lift the dumbbells as close to your chin as possible. Hold the dumbbells for a moment and then slowly lower them while inhaling.
Do this movement 3 sets of 10-12 times each
Step 4. Do push ups with your feet higher than your back
Stand in front of a bench or on an elevated floor. Place your palms on a bench or on the floor with your palms shoulder-width apart. Extend your legs back to straighten your body and make sure your arms are perpendicular to the floor. While still straightening your body, lower your chest to the floor or onto a bench and then lift it up again until your arms are straight again.
Do this movement 3 sets of 8-15 times each
Step 5. Perform triceps extension
Lie on your back on a bench or on the floor. Hold dumbbells in front of your chest while bending your elbows 90° and making sure your upper arms are perpendicular to the bench and your body. Try to pull your elbows to your sides with your palms facing each other. As you inhale, bend your elbows and bring the dumbbells close to your ears without moving your upper arms. When the dumbbells are next to your ears, use your triceps to lift the dumbbells up while exhaling.
Do this movement 3 sets of 6-8 times each
Step 6. Choose 2 or 3 moves to practice
You don't need to do all of the above. Perform 2-3 movements each time you exercise to train your chest and arm muscles.
Method 3 of 4: Tighten Back Muscles
Step 1. Do chin-ups
Hold the bar to practice a chin-up while spreading your palms slightly wider than your shoulders and pointing your palms forward. Make sure your arms are straight up and your back is straight. While exhaling, raise your body until your head is at the same level as your palms and then hold on for a moment while slightly activating your biceps. While exhaling, lower your body slowly to the starting position.
- If you are not strong enough to do this exercise on your own, have a friend hold your leg.
- Do this movement 5 sets of 2-3 times each.
Step 2. Do dumbbell rows to work your back and arm muscles
Place your right knee on the bench while bending forward at the hip so that your body is parallel to the floor. Use your left arm to pick up the dumbbells from the floor and bring the dumbbells close to your chest. Make sure your right arm and back are straight. As you exhale, bend your left elbow to lift the dumbbells and bring your forearms closer to your chest. Contract your back muscles while the dumbbells are in front of your chest. While inhaling, lower the dumbbells slowly to the floor.
Do this move 3 sets of 8-10 times on each side
Step 3. Work your back deltoid muscles while bending forward
Sit on the end of a bench with your feet together and place 2 dumbbells on the floor behind your heels. Hold dumbbells while leaning forward with your back straight and palms facing each other. Bend your elbows slightly and lift the dumbbells to the sides while exhaling until your arms are parallel to the floor. Hold the dumbbells for a moment then slowly lower them back to the floor while inhaling.
Do this movement 3 sets of 6-8 times each
Step 4. Choose 2-3 moves for your practice routine
To tone your back muscles and lose back fat, practice doing a variety of movements. Do 2-3 movements while working your back muscles to get the desired result.
Method 4 of 4: Adopting a Healthy Diet
Step 1. Get used to eating a balanced menu 3 times a day to lose belly fat
Eating a balanced menu 3 times a day is beneficial for slimming the body. The menu you eat should consist of whole grains, fruits, vegetables, and lean protein.
For example, a balanced dinner menu might include grilled chicken breast, steamed vegetables, and brown rice
Step 2. Don't drink soda
Fizzy drinks for diet also make fat accumulate in the stomach. Instead of drinking soda for dieting or regular soda, drink water. If you feel something is missing from not drinking soda, drink carbonated water.
Do not drink energy drinks because they contain a lot of sugar or choose one that does not contain sugar. Check the nutritional content listed on the packaging to make sure there is no sugar in the drink
Step 3. Eat fiber foods to lose back fat
Fiber foods make you feel full longer, thereby reducing the desire to eat nutrient-dense foods that are not calorie-dense. These foods cause fat to accumulate on the back. You can reduce back fat by eating fiber foods. Replace bread and pasta with whole grain foods and increase consumption of legumes or beans.
For example, substitute whole wheat pasta for whole wheat pasta so you can still enjoy your favorite pasta
Step 4. Don't eat sugar
When you consume too much sugar, your body will increase insulin production and store more fat. Avoid sweets and fast food that contains a lot of sugar. Check the nutritional content of your favorite foods. Even though it is labeled low in sugar, the sugar content may still be quite high. Limit sugar consumption to a maximum of 2 grams at each meal.
If you have trouble reducing sugar consumption, start by replacing a menu that contains a lot of sugar with one that is low in sugar. For example, replace the sugar with Truvia or Stevia when brewing coffee. Eat your favorite snacks that don't contain sugar
Step 5. Adjust the size of the food portion
If you don't pay attention to how much food you eat at each meal, what you eat doesn't really matter. Control food portions by using small plates, limiting snack consumption, and using measuring cups to measure food portions.
- If you're eating on a small plate, make sure it's half full of vegetables.
- Use small packaging to store snacks. For example, if you're buying a large bag of low-calorie popcorn, divide it into smaller bags so you don't finish the popcorn all at once!
- Use measuring cups to measure food portions. If you are cooking 1 serving of 240 ml of food, measure it using a 240 ml measuring cup so you know how much is called 1 serving.
Step 6. Don't eat again after dinner
If you eat just before bed, your body doesn't have time to burn enough calories to prevent fat storage. After dinner, don't eat anything all night. If you feel hungry, drink water or tea.
