How To Lose Upper Body Fat: 15 Exercises, Diet Tips And More

Welcome to my tips on how to lose upper body fat. 

Are you concerned about your health and struggling to shed extra weight from the waist up in particular?

High blood pressure, heart disease, and diabetes are just a few health complications associated with carrying additional fat around the midsection.

As a personal trainer for over a decade, these are the real, alarming concerns faced by many of my clients.

Fortunately, they’re also challenges I help them overcome.

So today, I will discuss how to lose upper body fat and reduce the risk of serious health conditions.

Keep reading to get 15 exercises, diet tips, and a training program to help you eliminate your upper body fat and improve your quality of life.

Let’s begin. 

What causes upper body fat?

Related: 32 Foods That Burn Belly Fat Fast

Here is a list of the main causes of upper body fat. 

Genetics

Genetics plays a large role in upper body fat. Research illustrates that roughly 50% of childhood obesity carries into adulthood. 

For the years 2017-2018, a staggering one in three adult Americans was considered obese, including 19.3% of children.

Epidemiologists project this will reach 20% by the year 2030.

While research is still being conducted into how genetics affect obesity, it is identified that hereditary and environmental factors are the key targets for further investigation. 

Poor Nutrition

When we think of how to lose upper body fat, our minds will likely think of dieting. Indeed, poor nutrition is one of the leading causes of upper body fat and obesity.

Specifically, eating a calorie surplus that consists of processed food is a leading cause of upper body fat.  Processed foods contain high saturated, and trans fats.

Studies link these to weight gain and coronary heart disease.

The saying goes, “You can’t out-train a bad diet.”

Lack of Exercise

Lack of exercise is another major factor affecting the amount of upper body fat we carry.

When we eat a greater number of calories than we expend, our body will store the excess as fat. 

Our body has a basal metabolic rate (BMR) which is the amount of energy we expend while at rest. 

If our energy (calorie) intake exceeds this over an extended period of time, we will likely put on weight, especially if we aren’t exercising.  

Here is an example table showing BMR for both sedentary males and females.

Gender	Age	Height	Weight	Calories
Male	25	5’10	180 lbs	2,169
Female	25	5’6	150 lbs	1,731

Source: Calculator.net

To find out your own BMR, try out this BMR calculator.

Add your age, gender, height, and weight, and the calculator will provide you with a range of BMR based on your activity level.  

Stress

Your stress level can have a considerable effect on your upper body fat levels.

Research indicates that stress increases cortisol, and this affects the distribution of adipose tissue (fat tissue) around the abdominal region.

It’s also linked to an increase in appetite for comfort food.

Chronic stress and poor sleep make for a lethal combination when it comes to storing upper body fat. 

Excessive Alcohol Consumption

Excessive alcohol consumption has been linked to upper body fat storage.

Studies have identified that heavy drinking is linked to increased fat tissue stores.

Heavy drinkers typically have higher BMI (body mass index), WHR (waist to hip ratio), and waist circumference.

Further articles suggest that the frequency of alcohol consumption is not the problem but rather the amount. Smaller amounts consumed in moderation are an optimal pattern of consumption.    

Imbalanced Hormones

Imbalances in hormones are also another cause of upper body fat. The imbalance can be a result of poor diet, lack of exercise, stress, and poor sleeping habits.

Research outlines how the hunger hormone ghrelin may increase with increased stress and poor sleep.

Fortunately for us, correct nutrition, regular exercise, and getting enough sleep can go a long way to reducing stress, burning calories, and controlling appetite.  

What are the health risks that come with higher body fat?

Higher body fat percentage can be fatal as it often sits around our vital organs. 

Research shows that a poor diet high in fat can result in diseases such as type 2 diabetes, heart disease, and high blood pressure.

Further studies go on to illustrate the dangers of poor diet and the increased risk of cancer.  

Below are a number of health risks that come with higher levels of body fat.

• Type 2 Diabetes
• High Blood Pressure
• High Cholesterol
• Coronary Artery Disease
• Kidney Disease
• Liver Disease
• Stroke
• Hormone Imbalances
• Cancer
• Sleep Apnea

Best Ways To Lose Upper Body Fat

Related: 25 Protein Boosters To Increase Your Protein

Now that we know why, let’s do something about it. Here’s a list of healthy ways to lose upper body fat.

Calorie Deficit

Being in a calorie deficit is the most effective way to lose body fat.

As previously mentioned, our bodies have a basal metabolic rate (BMR), which is the amount of energy we burn while resting.

To ensure that we are losing weight, we need to be under this number.

With an aforementioned calorie intake of a sedentary male listed at 2,169 and a female at 1,731, we would need to have a daily calorie intake of less than this.

If we are below these BMRs, then we would be losing weight and upper body fat while resting. 

And if you choose to exercise, whether walking, running, or resistance training, you will be increasing energy expenditure. That equals greater weight loss. 

Protein Intake

Increasing your protein intake is a great way to lose upper body weight.

Research recommends that you should consume 1.6-2.2g of protein per kilogram of body weight.

Many people I have trained over the years believed they were well over their recommended protein intake. But when we audited their diet, they realized they were well under.

Protein does more than build lean muscle, it helps us recover and keep us full.

Once my clients increase their protein intake, they don’t feel as much of a need to snack between meals.

Overall, it goes a long way in helping them make better food choices. 

Resistance Training

Resistance training is a great way to lose upper body fat, as it requires a great deal of energy expenditure during and after sessions. 

Studies suggest that resistance training not only burns energy while training but for 24 hours following exercise.

Also it increases the potential for greater fat oxidation (burning of fatty acid).

Exercise is also a great way to decrease stress and improve sleep. This will help regulate ghrelin, our hunger hormone, and cortisol, our stress hormone.

Sleep

Getting enough sleep is critical when it comes to losing upper body fat. 

When we sleep poorly it can increase ghrelin levels, which makes us hungrier and less full. This will have you searching for poor food choices throughout the day. 

To ensure you are getting enough sleep, set a bedtime and stick to it every night. This will help you get into a routine.

Consider leaving your phone in another room, or across the room, and reduce time on screen by at least 30 minutes before bed.

Sleep routines, clean rooms, and removing distractions can go a long way to improving sleep. 

Cardio

Cardio is a great tool for losing upper body fat as either the main source of your calorie expenditure or to supplement your weight training.

Research suggests that performing aerobic training is optimal for losing fat mass and body mass.

Cardio is also a great stress reliever, which can help reduce cortisol levels, help improve food choices, and improve sleep. 

While we may not all be up for long runs and hikes, a short walk of just 30 minutes is all you may need.

This will help you get your muscles and joints moving and get you out of your head and into your body. 

Exercise for Losing Upper Body Fat – By Body Part

Related: Love Handle Workout

Coming up, I’ll be sharing specific instructions for 15 of my favorite exercises for losing upper body fat. If you already train or know how to perform most exercises, here’s a breakdown of exercises by body part.

Chest

• Bench Press
• Incline Bench Press
• Push-Ups
• Cable Flys
• Machine Chest Press
• Dumbbell Chest Press

Back

• Pull-Ups
• Dumbbell Row
• Lat Pulldown
• Deadlift
• Seated Row
• Barbell Row
• T-Bar Row

Shoulders

• Shoulder Press
• Machine Shoulder Press
• Push Press
• Lateral Raises
• Dumbbell Front Raises
• Cable Shoulder Press

Arms (Biceps and Triceps)

• Cable Tricep Extension
• Dumbbell Tricep Kickbacks
• Barbell Skull Crushers
• Barbell Curl
• Dumbbell Bicep Curls
• Dumbbell Hammer Curls
• Dips

Abs (Waist)

• Crunches
• Side Planks
• Russian Twist
• Bicycle Crunches
• Plank
• Plank Rotation
• Side Plank

15 of the MOST EFFECTIVE EXERCISES To Lose Upper Body Fat

Related: How To Get A Thicker Neck

Next, here is my list of the most effective exercises to lose upper body fat. 

1. Pull-Ups

Pull-ups are one of the best exercises for building muscle and increasing strength through the upper body. 

Equipment Requirements

• Pull-Up Bar

How To Perform Pull-Up

• Standing directly beneath the pull-up bar, reach your arms directly overhead and grab the bar with an overhand grip.
• Begin by engaging the shoulder blades back and down, and pull yourself up toward the bar.
• Pull up until your collarbone is in line with the bar.
• Slowly lower back down to the starting position. Repeat. 

Benefits

• Builds mass
• Increases strength

Pro Tip

• Pull-ups can be difficult for beginners. We recommended trying the assisted chin-up machine or the lat pulldown to build up your strength.
• When performing the pull-up, focus on pulling your elbows down to the floor. This will increase the contraction of your lats. 

2. Lat Pulldown

The lat pulldown is designed to target the back and biceps and is a great tool for building muscle and improving your physique. 

Equipment Requirements

• Lat Pulldown Machine

How To Perform Lat Pulldown

• Sit down on the lat pulldown and position your knees under the knee pads.
• Reach overhead with an overhand grip and grasp the bar.
• Begin by pulling the shoulder blades back and down, then pull the bar down.
• Pull the bar down until it is in line with your collarbone.
• The release bar is back to the starting position. Repeat. 

Benefits

• Builds mass
• Increases strength

Pro Tip

• Lean back in the seated position. This will allow the bar to pass the face and chin.
• Focus on pulling elbows back. This will help you target the middle back.

3. Seated Row

The seated row is a great exercise for all experience levels, giving the lifter the ability to target the muscles of the back.

Equipment Requirements

• Seated Row

How To Perform Seated Row

• Sit down on the seated row, position your feet on the platform, and grab the handles.
• Push yourself back with your legs until your knees are slightly bent and your torso is upright.
• Start the movement by pulling your shoulder blades together and the bar toward your belly button.
• Row until your elbows are bent at 90 degrees, then release back to the starting position. Repeat.  

Benefits

• Builds mass
• Increases strength

Pro Tip

• Initiate the row by pulling shoulder blades back. This will help draw focus on your back muscles and increase muscle contraction.
• Focus on pulling your elbows back, as this will improve back muscle contraction. 

4. T-Bar Row

The T-bar row is a very effective exercise for targeting all the muscles of the back. 

Equipment Requirements

• T-Bar Row

How To Perform T-Bar Row

• Set up by stepping over the T-bar, placing one foot on either side.
• Lean forward at the hips and grab the handles.
• With your back straight, lift up at the hips until your torso is at 70-degree angle.
• Begin by pulling your shoulder blades together and pulling the bar toward your body.
• Row until your elbows are bent at 90 degrees.
• Once this is complete, lower back to the starting position. Repeat.

Benefits

• Strengthens back
• Builds lean muscle mass

Pro Tip

• For beginners, start light as holding the bent-over position against resistance can be difficult.
• Focus on breathing, inhaling as you lower the bar, and exhaling as you row. 

5. Bench Press

The bench press is considered the king of all upper body movements. 

The ability to load up the bar to target the chest shoulder and triceps is fantastic for building strength and lean muscle.

Equipment Requirements 

• Bench Press
• Barbell
• Weight Plates

How To Perform Bench Press

• Lie back on the bench press and position yourself so that your eyes are in line with the barbells.
• Grasp the barbell just wider than shoulder-width apart.
• Plant feet firmly on the floor.
• Begin by pushing the barbell up to unrack and position directly over your chest.
• Lower the barbell down toward your chest until your elbows are bent at 90 degrees.
• Once you reach this position, push the barbell back up to the starting position. Repeat.

Benefits

• Builds mass
• Increases strength

Pro Tip

• For beginners, start with a lighter weight to familiarize yourself with the movement. Also consider having a spotter, as pushing the barbell up may be daunting. 
• Focus on breathing, inhaling as you lower the barbell and exhaling when you push it back up. 

6. Dumbbell Chest Press

The dumbbell chest press is a great exercise for increasing muscle mass through the chest, shoulder, and triceps.

Equipment Requirements

• Dumbbells
• Bench

How To Perform Dumbbell Chest Press

• Holding a pair of dumbbells, sit down on the end of a bench.
• Lie back on the bench and press the dumbbells straight up into the air. 
• To begin, bend your elbows and lower the dumbbells outward at your sides.
• Lower until your elbows are bent at 90 degrees.
• Then press them back up to the beginning position. Repeat. 

Benefits

• Builds mass for chest, shoulders, and triceps
• Increases strength

Pro Tip

• Place feet firmly on the ground and focus on breathing. Inhale when lowering the dumbbells and exhale when you press.
• When pressing, do so with control, slowly lowering and pressing to get the most out of each rep.

7. Cable Chest Fly

The cable chest fly is a brilliant exercise for targeting the chest muscles, as the cable can be adjusted to suit your needs to get the perfect contraction. 

Equipment Requirements

• Cable Machine

How To Perform Cable Chest Fly

• Adjust the cables to just above shoulder height.
• Standing in the middle of the cable machine, grab a handle in each hand.
• Set yourself up in a split stance with two-thirds of your body weight on the front foot.
• Holding the handles in a neutral grip, press the cables out in front of the body in front of the chest.
• With slightly bent elbows, gradually release the cables out toward your sides.
• Release until your upper arm is in line with your body.
• Once in this position, pull the handles back to the front of the body. Repeat. 

Benefits

• Builds chest muscles
• Great chest contraction

Pro Tip

• Start with a light weight and focus on squeezing your chest muscles. This will give you a greater chest contraction.
• Concentrate on your breathing, and engage your core. Exhale as you release the cables and inhale as you pull them back to the starting position. 

8. Dumbbell Shoulder Press

The dumbbell shoulder press helps to build overhead strength and function and your upper body physique. 

Equipment Requirements

• Dumbbells
• Bench

How To Perform Dumbbell Shoulder Press

• Holding a pair of dumbbells, sit down on a bench. 
• Press the dumbbells directly up overhead at the midline of the body.
• Start by bending your elbows and lowering the dumbbells out to the sides of the body.
• Lower until your elbows are bent 90 degrees.   
• Once at the bottom of the movement, push the dumbbells back up to the starting position. Repeat. 

Benefits

• Builds shoulders
• Improves overhead strength

Pro Tip

• If you are finding it difficult to keep your elbows out to your sides, angle your elbow inward at a 45-degree angle. This will decrease pressure in the shoulder and improve the range of motion.
• Maintain an upright position with a proud chest for the duration of the set. This will allow your shoulders to move freely through the entire range of motion. 

9. Dumbbell Lateral Raises

The dumbbell lateral raise targets the fibers of the outer shoulders, helping you to build a stronger and more athletic look.  

Equipment Requirements

• Dumbbells

How To Perform Dumbbell Lateral Raises

• Stand with a dumbbell in each hand resting at your sides.
• With unhinged elbows, lift the dumbbells out toward your sides.
• Raise the dumbbells up until they are parallel to the floor.
• Then lower them back to the starting position. Repeat. 

Benefits

• Builds lateral shoulder
• Improves physique

Pro Tip

• For the best contraction, focus on your elbows and lifting with your shoulders. This will improve your ability to target your outer shoulders.
• Focus on breathing and engaging the core, exhaling as you lift the and inhaling as you lower.  

10. Chest Dips

The dip is one of the best upper body exercises to do in the gym. 

While it targets the chest, shoulders, and triceps, it requires the entire body to engage and stabilize while you perform the movement. 

Equipment Requirements

• Dip Bars

How To Perform Dips

• Using a step, grab a dip bar in each hand and hoist yourself up in between.
• Start by bending your elbows and lowering yourself down to the floor.
• Lower until your elbows are bent at 90 degrees. 
• Once at the bottom, push yourself back up to the starting position. Repeat.

Benefits

• Builds chest, shoulder, and triceps.
• Increases upper body strength

Pro Tip

• When setting up for the dip, lean forward slightly. This will allow you to target the chest and relieve pressure on the shoulders.
• Dips can be difficult for beginners to perform. Consider doing bench dips, or using the assisted dips to build up strength as you work your way up to a full body weight dip.

11. Cable Tricep Extension

The cable tricep extension is a safe, gentle, and effective exercise that can really get those triceps burning for more toned arms. 

Equipment Requirements

• Cable Machine
• Bar Handle

How To Perform Cable Tricep Extension

• Adjust the cable to the highest point and attach a bar handle. 
• Grab the bar using an overhand grip.
• Pull down, and tuck your elbows to your sides.
• With elbows tucked to your sides, push the bar down toward the floor.
• Push until your arms are straight, then release back up to the starting position. Repeat.

Benefits

• Builds triceps
• Improves tricep definition 

Pro Tip

• When performing the tricep pushdown, lock elbows to your sides. This will help isolate the triceps.
• At the bottom of each rep, hold for one second and focus on squeezing the triceps. This will improve muscle contraction and build mind-muscle connection. 

12. Dumbbell Bicep Curls

The dumbbell bicep curl is a brilliant exercise for both beginner and advanced lifters. 

It’s great for building mass through the arms and maintaining fat-burning muscle.

Equipment Requirements

• Dumbbells

How To Perform Dumbbell Bicep Curls

• Stand holding a pair of dumbbells in the underhand position. 
• With elbows tucked to your sides, curl the dumbbell up toward your shoulder. 
• Curl until the dumbbell reaches full flexion.
• Slowly release back to the starting position. Repeat. 

Benefits

• Builds arm muscle mass
• Improves physique

Pro Tip

• Engage core and focus on breathing with each rep. This helps stabilize your body and improve your ability to isolate the biceps.
• When curling the dumbbells, focus on squeezing the bicep muscle. This will improve muscle contraction and results.

13. Dumbbell Hammer Curls

Dumbbell hammer curls are an excellent exercise for increasing your upper and lower arm muscle mass. 

Equipment Requirements

• Dumbbells

How To Perform Dumbbell Hammer Curls

• Stand holding a pair of dumbbells in a neutral grip. 
• Tuck your elbows to your sides.
• Curl the dumbbell up toward the shoulder.
• Curl until your elbow can no longer flex without leaving the hip. 
• Once at the top, gradually lower back to the starting position. Repeat.

Benefits

• Builds biceps and forearms
• Improves physique

Pro Tip

• When performing the curl, focus on squeezing the bicep. This will improve your contraction.
• Focus on exhaling and engage your core when you lift. This will help stabilize your body and your ability to isolate the bicep.

14. Leg Raises

Leg raises target the abs and are performed in a comfortable lying position. This is a great way to introduce ab exercises without putting too much pressure on the back. 

Equipment Requirements

• Mat

How To Perform Leg Raises

• Place a mat on the floor and lie down on your back.
• Position your hands underneath your hips.
• Lift your legs up straight into the air so they are directly over your hips.
• With straight legs, lower them down to the floor.
• Lower until they are 30 degrees from the floor.
• Lift them back up to the starting position. Repeat.

Benefits

• Increase abdominal strength
• Build abdominal muscles

Pro Tip

• If you are a beginner, lower slowly and gradually test your range of motion. The lower your feet get to the floor, the more difficult the exercise becomes.
• Focus on your breathing, and engage your core. Exhale as you lower your legs and inhale as you lift them back up. 

15. Plank Rotation

The plank rotation is a great exercise for targeting the abs and obliques. It requires nothing more than some floor space, meaning it can be done anywhere. 

Equipment Requirements

• Floor Space
• Mat

How To Perform Plank Rotation

• Position yourself face down on the mat.
• Set yourself in the plank position, with the weight resting on your forearms and toes. 
• Begin by holding the plank position.
• Gently rotate your hips side to side 20-30 degrees. Repeat. 

Benefits

• Improves core strength
• Targets abdominals and obliques

Pro Tip

• For beginners, start with a wider stance and smaller degrees of rotation. This will make it easy to perform.
• Once you get the hand of the movement, narrow your stance and increase the degree of rotation to increase the challenge.

Upper Body Fat Loss Workout Program

Related: 100 Squats A Day Challenge

Below is a workout to help you lose upper body fat.

There are two programs, one for beginners and another for advanced. Each comes with a weekly schedule to help you stick to a routine and maximize your results. 

Beginner Upper-Body Fat Loss Program

This program is based on a full-body training program with a cardio component at the end of each session.

In between your gym days are programmed cardio days to get the body moving and burn some more calories.

These can be a form of cardio of your choosing, however, we will list them as walking.

This will aid in recovery, and help you manage your training load.  

Beginner Weekly Schedule

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Full-Body	Walk	Full-Body	Walk	Full-Body	Walk	Rest

Upper

Exercise	Sets	Reps	Rest
Dumbbell Chest Press	3	15-20	45-60 secs
Cable Flys	3	15	30-45 secs
Lat Pulldown	3	12	30-45 secs
Seated Row	3	10-15	30-45 secs
Dumbbell Shoulder Press	3	12	30-45 secs
Cable Tricep Extension	3	12	30-45 secs
Dumbbell Bicep Curl	3	12	30-45 secs
Lying Leg Raise	3	10-12	30-45 secs
Cardio: Treadmill/Rower/Cross Trainer		15 mins	–

Advanced Upper-Body Fat Loss Program

Related: 12 Best Ab Wheel Exercises

The advanced upper-body fat loss program will be based on a push, pull, and legs split. 

This will allow you to hit the gym on back-to-back days while still recovering.

Losing body fat comes from total energy expenditure, and not from training certain areas of the body. By training more muscle groups, with the larger movement we will increase the amount of energy we are using.

This should result in greater upper-body fat loss. 

At the end of each session and one of your rest days, we recommend that you head out for a walk.

This will help reduce stress, aid in recovery, and burn some extra calories.  

Advanced Weekly Schedule

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Push	Pull	Legs	Walk	Upper	Lower	Rest

Push

Exercise	Sets	Reps	Rest
Bench Press	3	8-12	45-60 secs
Dumbbell Press	3	8-12	30-45 secs
Back Squat	3	8-12	30-45 secs
Goblet Squat	3	10	30-45 secs
Leg Press	3	10	30-45 secs
Barbell Overhead Press	3	8-10	30-45 secs
Dips	3	8	30-45 secs
Cardio: Treadmill/Rower/Cross Trainer		15 mins	–

Pull

Exercise	Sets	Reps	Rest
Deadlifts	3	10	45-60 secs
Pull-Ups	3	8-10	30-45 secs
Wide Grip Lat Pulldown	3	8-12	30-45 secs
T-Bar Row	3	10	30-45 secs
Seated Row	4	8	30-45 secs
Dumbbell Single-Arm Row	3	10	30-45 secs
Dumbbell Bicep Curls	3	8	30-45 secs
Lying Leg Raises	3	10-15	30-45 secs
Cardio: Treadmill/Rower/Cross Trainer		15 mins	–

Legs

Exercise	Sets	Reps	Rest
Back Squat	4	8	45-60 secs
Goblet Squats	3	12	30-45 secs
Dumbbell Walking Lunges	3	8-10	30-45 secs
Dumbbell Romanian Deadlifts	3	10-12	30-45 secs
Leg Extensions	3	10-12	30-45 secs
Standing Calf Raises	4	20	30-45 secs
Seated Calf Raises	4	20	30-45 secs
Plank Twist	3	10-20	30-45 secs
Cardio: Treadmill/Rower/Cross Trainer		15 mins	–

Pro Tips for Losing Upper Body Fat

Related: How To Lose A Pound A Day

Want the best possible results? Here is a list of pro tips to help you get the most out of your training.

Calorie Deficit   

Maintaining a calorie deficit is key to losing upper body fat.

This may be difficult when you start. However, once you get into a routine and begin to understand the food you need to be putting into your body, things start to become clear.

Now, this does not mean that you will need to starve yourself. Rather, you’re mindful of what you eat.

Even being under your BMR by as much as 100 calories will help you lose weight, especially once you include a workout that will also burn some more energy. 

Being under by a small margin will also make it more manageable, encouraging consistency for better results. 

Increase Protein Intake

Increasing your protein intake is a must when training for upper body fat loss.

Protein is used to help build lean muscle, assist in recovery, and will keep you fuller for longer.

By increasing your protein intake, you can dramatically decrease the need to pick at poor food choices throughout the day.

The recommended protein intake for the day is 1.6g-2.2g of protein per kilogram of body weight. 

To increase your protein intake, consider eating lean meats, nuts, and seeds. If you still feel like you need more, try protein supplements in the form of shakes and bars.

These are a great snack that can eliminate hunger and help hit your protein targets. 

Track Progress

Tracking your progress is great as a tool that can give you the motivation to keep pushing toward your upper body fat loss goal.

When we set out on big goals it can be easy to feel like things are moving slowly making us want to give up.

By tracking your progress using a scale, photos, fitness goals, and measurements, we can accurately look back and see how far we have come.

This gives that little boost to keep us going. 

Prioritize Recovery

Prioritizing recovery is a crucial, yet underestimated, part of exercise and weight loss.

When we set out to lose weight, we can be blinded by the task at hand and forget to take care of our body and give it the time it needs to recover. 

However, when we begin hitting the gym regularly, whether as beginners or someone who has had a large break, it can take its toll on our bodies.

Consider booking a remedial massage, going for a relaxing walk, or doing some recreational exercise.

This will help get your body moving, help your muscles and joints, and allow you to perform better when it’s time to train. 

Train With a Friend

Training with a friend is an incredible way to help you stick to your training goals.

When we set out to lose upper body fat, it can be a daunting task. Without someone by our side for motivation and encouragement, it can even feel lonely at times.

Getting a friend for the whole journey or even just a part of it such as the walks or the weight sessions can help give you that additional motivation on the days you aren’t feeling so hot. 

Training with a friend will make it feel more like YOU time, rather than a chore.

Allowing you to see it as a time to catch up with a friend while it helps you stick to your plan and achieve those upper-body fat loss goals.  

A Healthy Diet Plan To Help Lose Body Fat

The aim of this diet plan will be to lose upper body fat while building lean muscle. To lose upper body fat, we will need to be in a calorie deficit.

Then, we increase our protein intake to build and maintain muscle mass and aid in recovery.

Find out the exact calorie intake for your age, gender, height, weight and activity level using this calorie calculator.

As an example, this is a seven-day diet plan, complete with calorie and macronutrient breakdown, and a cheat meal scheduled on a Saturday evening every week. It can be changed to any day during the week to suit your calendar. 

For assistance tracking your calories and macros, consider using a fitness app like MyFitnessPal. This will allow you to set your calorie targets and macro ratios.

If you decide to increase or decrease calories, you can simply input the new calorie target into the app and it will adjust accordingly. 

The key to maintaining a calorie deficit is to be prepared.

Having a healthy snack, or supplement like a protein shake, protein bar, or fruit is a great way to stop those cravings before they start.

This is combined with avoiding processed, high-fat foods, and snacks that contain refined sugars.

While these taste great, they do little for your appetite, leave you with an energy crash, and leave you wanting more. 

7-Day Sample Meal Plan

Monday

Meal	Cal (M/F)	Food	Carb (M/F)	Pro (M/F)	Fat (M/F)
Meal 1	500/425	Omelette, Short Cut Bacon, Whole Wheat Bread	68.5/54.7	31.2/25	11.2/9
Meal 2	500/425	Chicken Salad Wrap	68.5/54.7	31.2/25	11.2/9
Snack	500/425	Protein Smoothie (Banana, Berries)	68.5/54.7	31.2/25	11.2/9
Meal 3	500/425	Grilled Salmon, Stir-Fried Vegetables, Sweet Potato	68.5/54.7	31.2/25	11.2/9

Tuesday

Meal	Cal (M/F)	Food	Carb (M/F)	Pro (M/F)	Fat (M/F)
Meal 1	500/425	Porridge, 1x Scoop Protein Berries, Yogurt	68.5/54.7	31.2/25	11.2/9
Meal 2	500/425	Grilled Chicken Salad	68.5/54.7	31.2/25	11.2/9
Snack	500/425	Protein Smoothie (Banana, Berries)	68.5/54.7	31.2/25	11.2/9
Meal 3	500/425	Lean Beef Stir Fry, Brown Rice	68.5/54.7	31.2/25	11.2/9

Wednesday

Meal	Cal (M/F)	Food	Carb (M/F)	Pro (M/F)	Fat (M/F)
Meal 1	500/425	Protein Pancakes	68.5/54.7	31.2/25	11.2/9
Meal 2	500/425	Chicken Salad Wrap	68.5/54.7	31.2/25	11.2/9
Snack	500/425	Protein Bar, Can of Tuna, Fruit	68.5/54.7	31.2/25	11.2/9
Meal 3	500/425	Baked Chicken, Salad, Sweet Potato	68.5/54.7	31.2/25	11.2/9

Thursday

Meal	Cal (M/F)	Food	Carb (M/F)	Pro (M/F)	Fat (M/F)
Meal 1	500/425	Scrambled eggs, Short Cut Bacon	68.5/54.7	31.2/25	11.2/9
Meal 2	500/425	Grilled Beef Salad	68.5/54.7	31.2/25	11.2/9
Snack	500/425	Protein Smoothie (Banana, Berries)	68.5/54.7	31.2/25	11.2/9
Meal 3	500/425	Grilled Chicken Wrap w/ Sweet Potato Fries	68.5/54.7	31.2/25	11.2/9

Friday

Meal	Cal (M/F)	Food	Carb (M/F)	Pro (M/F)	Fat (M/F)
Meal 1	500/425	Omelette, Short Cut Bacon, Whole Wheat Bread	68.5/54.7	31.2/25	11.2/9
Meal 2	500/425	Chicken Salad Wrap	68.5/54.7	31.2/25	11.2/9
Snack	500/425	Protein Smoothie (Banana, Berries)	68.5/54.7	31.2/25	11.2/9
Meal 3	500/425	Homemade Pizza, (HIgh Protein Base)	68.5/54.7	31.2/25	11.2/9

Saturday

Meal	Cal (M/F)	Food	Carb (M/F)	Pro (M/F)	Fat (M/F)
Meal 1	500/425	Porridge, 1x Scoop Protein Powder, Berries, Low Cal Syrup	68.5/54.7	31.2/25	11.2/9
Meal 2	500/425	Chicken Salad Wrap	68.5/54.7	31.2/25	11.2/9
Snack	500/425	Protein Bar, Can of Tuna, Fruit	68.5/54.7	31.2/25	11.2/9
Meal 3		CHEAT MEAL

Sunday

Meal	Cal (M/F)	Food	Carb (M/F)	Pro (M/F)	Fat (M/F)
Meal 1	500/425	Poached Eggs and Bacon, Whole Wheat Bread	68.5/54.7	31.2/25	11.2/9
Meal 2	500/425	Chicken Salad	68.5/54.7	31.2/25	11.2/9
Snack	500/425	Protein Smoothie (Banana, Berries)	68.5/54.7	31.2/25	11.2/9
Meal 3	500/425	Roast Beef and Vegetables	68.5/54.7	31.2/25	11.2/9

Final Thoughts

That wraps up my best exercises and tips on how to lose upper body fat. 

Losing upper body fat can be a difficult task. However, with the rise of obesity and life-threatening health risks, it is well worth the journey.

By setting out to lose those extra pounds you will not only look great and feel better, but can dramatically increase your life expectancy.

Just remember to create a plan, track your progress, stick to your calorie deficit, and increase your protein. By doing these four things you will be well on your way to a healthier you.

If you have a favorite upper-body exercise, share it with everyone in the comments. And don’t forget to share this article with someone who could use the tips.