Kemar asked in HealthDiet & Fitness · 9 years ago

What exercises can I do to lose weight in the upper body?

I know that you cannot lose weight in specific spots but I wanted to know how I could accelerate the weight loss in my upper body (abs, chest, back, arms, etc.) I am comfortable with my lower body (butt and legs) and I don't want to lose those. Anyway I can ensure that I have a nice round butt when I lose weight? I also heard that fat in the abs are the first to burn. Is that true?

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  • ny
    Lv 7
    9 years ago
    Favorite Answer

    Pyramid Upper Body Workout

    This upper workout following workout offers an intense upper body

    challenge by using the pyramid method of training: Increasing your

    weight and reducing your reps for each set of your exercises. With

    this type of training, you start with 12 reps, choosing a weight that

    you can ONLY lift 12 times (the last rep should be very difficult, but

    not impossible). For each set, you'll increase your weight and reduce

    your reps, ending with the heaviest weight you can lift for 8 reps.

    It may take time to determine the right weight for each set, so keep a

    journal to track your weights each week.

    Precautions

    See your doctor before trying this workout if you have any injuries,

    illnesses or other conditions.

    Equipment Needed

    An exercise ball, a bench or step, a barbell with various weighted

    plates and various weighted dumbbells.

    How To•Warm up with light cardio or warm up sets of the exercises

    •For each exercise, choose a light, medium and heavy weight and

    perform each set in the following format:

    Set 1 - 12 reps, light weight

    Set 2 - 10 reps, medium weight

    Set 3 - 8 reps, heavy weight

    •If you're advanced or want more intensity, you can do triangle

    pyramids, which involve both ascending and descending pyramids:

    Set 1 - 12 reps, light weight

    Set 2 - 10 reps, medium weight

    Set 3 - 8 reps, heavy weight

    Set 4 - 10 reps, medium weight

    Set 5 - 12 reps, light weight

    •For each set, choose enough weight that you can ONLY complete the

    assigned number of reps

    •Rest for 30-60 seconds between sets and exercises

    Exercises.

    1. Incline Chest Press

    Set 1 - 12 reps, 15 lbs

    Set 2 - 10 reps, 20 lbs

    Set 3 - 8 reps, 25 lbs

    2. Chest Fly

    Set 1 - 12 reps, 12 lbs

    Set 2 - 10 reps, 15 lbs

    Set 3 - 8 reps, 20 lbs

    3. One-Armed Row

    Set 1 - 12 reps, 15 lbs

    Set 2 - 10 reps, 20 lbs

    Set 3 - 8 reps, 25 lbs

    4. Dumbbell Pullover

    Set 1 - 12 reps, 15 lbs

    Set 2 - 10 reps, 20 lbs

    Set 3 - 8 reps, 25 lbs

    5. Bent-Arm Lateral Raise

    Set 1 - 12 reps, 8 lbs

    Set 2 - 10 reps, 10 lbs

    Set 3 - 8 reps, 12 lbs

    6. Alternating Overhead Press

    Set 1 - 12 reps, 8 lbs

    Set 2 - 10 reps, 10 lbs

    Set 3 - 8 reps, 12 lbs

    7. Barbell Curls

    Set 1 - 12 reps, 20 lbs

    Set 2 - 10 reps, 25 lbs

    Set 3 - 8 reps, 30 lbs

    8. Alternating Bicep Curls

    Set 1 - 12 reps, 12 lbs

    Set 2 - 10 reps, 15 lbs

    Set 3 - 8 reps, 20 lbs

    9. Close Grip Bench Presses

    Set 1 - 12 reps, 20 lbs

    Set 2 - 10 reps, 25 lbs

    Set 3 - 8 reps, 30 lbs

    10. Tricep Extensions

    Set 1 - 14 reps, 5 lbs

    Set 2 - 12 reps, 8 lbs

    Set 3 - 10 reps, 10 lbs

  • botti
    Lv 4
    4 years ago

    Hi elsa, As the above feedback state, you are not able to particularly shed pounds in a single detailed subject with out wasting weight in a different subject as good. Thus, when you embark on a weighloss travel-you are going to shed pounds in all places. However, in announcing that, it sounds such as you bring extra weight on your belly and higher frame neighborhood than the shrink part of your frame. Because of this asymmetric weight distribution, your frame will undoutedly burn the way over energy saved on your higher frame fats. Your frame will burn the higher frame fats finally. My notion? Interval coaching. Get a soar rope, and pass rope for 5 mins, then perform a little belly muscle physical games for 5 mintues, after which do the skipping once more for 5..and many others..for no less than thirty mins. Vary this sculpting hobbies with a fats burning hobbies. A gradual two times every week for thirty mins will burn fats.

  • Anonymous
    9 years ago

    you can't target fat in your body. it can only be lost all over generally.

    if you wish to add muscle and tone up which is a better option and eat healthy at the same time is the way to go

    if to tone easy

    chest - bench presses 10 -12 reps

    shoulders presses dumb bell or barbell 8-10 reps

    back one arm rows 8-10 rows

    lat pull downs 10-12 reps

    arms barbell curls 8-10 reps

    concentration curls 8-10reps

    eat healthy, smaller meals , lean meats vegies and fruit. not close to bed time .

    you will see results

    cheers

  • 4 years ago

    switch out your beef patty for a veggie burger

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  • 4 years ago

    walk before dinner and you ll cut calories and your appetite

  • Mario
    Lv 5
    4 years ago

    enroll in an active art class such as sculpture or ceramics

  • 4 years ago

    get off the bus two stops sooner walk the rest of the way

  • Brenda
    Lv 5
    4 years ago

    take each family members laundry upstairs separately

  • 9 years ago

    Crunches

  • Burton
    Lv 5
    4 years ago

    not only will you get in some exercise you re less likely to choose something unhealthy after a little movement

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