How To Lose Weight In The Upper Body

The main type of female figure is a pear. And it is so conceived by nature that the main reserves of fat in women are located in the hips and waist. Due to the prevalence of the problem, there are many ways to solve it. But there are women whose figure in shape does not resemble a pear, but an apple. Full shoulders and arms deliver a lot of grief to their owners. But they also want to wear a dress with open shoulders. Location: Location:

First of all, determine what the imbalances in your figure are related to. There are many reasons, but there are still two main ones: an individual peculiarity of the structure of the bone skeleton and physiological problems.

From the point of view of metabolism and hormonal levels, the deposition of fat in the female figure in the area of the shoulders, back of the arms, chest and back is associated with impaired venous and capillary circulation or with an increased level of cortisol. Before you start getting rid of excess adipose tissue, make an appointment with a nutritionist or endocrinologist to rule out problems with hormones.

If you inherited this type of figure in which the shoulders are wider than the hips, do not lose heart. In the end, any problem can be solved. Losing weight will occur in several directions at the same time.

Reduce Total Calories You Eat

Your diet does not exclude any nutrient groups: protein, fat or carbohydrates. All of them, without exception, you need. Your task is to exclude high-calorie foods from your diet, such as fatty sausages and ham, sardines and tuna in oil, smoked fish, pastries, fatty and sweet desserts, cakes and pastries. Choose low-fat types of food, make sure that the maximum amount of fat does not exceed 30-40 grams per day.

Please note that even with a very large weight, you cannot reduce the daily diet by 700 or more kilocalories. In this case, the body dramatically slows down the metabolism and weight loss will stop. Take your time and do not get carried away with miraculous diets, the faster you lose weight, the more likely it will come back to you. It is enough to reduce your daily calorie intake by 10-15%.

Outline the waist

In this useful business, your best helpers are abdominal and hoop exercises. By marking the waist, you visually distract attention from your shoulders. Do your abs daily for 15-20 minutes. Don't expect your waist to appear within a week.

Dry Your Shoulder Muscles

In order to reduce the volume of the muscles of the upper body, you will have to do long and tedious endurance exercises. Include an upper stretch along with your abdominal exercises. Stretching lengthens muscle fibers, making them more elastic. Visually, your arms and shoulders will look more graceful. High intensity and interval training will be very good. They help to tighten muscles, but do not increase muscle mass. Try tennis, badminton, squash, or martial arts. Any movement of the body in different directions will be useful, especially hand swings.

Build muscle mass in the hips and buttocks

This technique will make you look more proportional. In order to shape your hips and buttocks, you will need to do heavy strength exercises. Do 5-8 approaches with such a weight, at which you will perform the last repetition "through strength". These can be squats, lunges, bridges, leg raises. Use dumbbells or a small barbell as a weight. If you plan to do weights at home, consult a fitness trainer. All exercises with weights must be performed absolutely correctly technically, because they carry a large load on the spine. Be sure to take one day off between strength training, as your muscles will only gain volume with proper rest. Do not overdo it, 15-20 minutes of strength training a day will be enough.