How to lose upper body fat

How to lose upper body fat? This is the question we will start with. The answer is by setting a new challenge for you. This will be demanding for you more likely if you didn’t have the chance to train for some time.

But don’t worry, we said challenging, not hard or impossible.

plank lady

There are two main disadvantages of upper body fat. The main disadvantage of upper body fat is that the fat is accumulating mainly around your hips, but also on your chest, back and arms.

Your main goal for losing upper body fat should be your general health. An article from Harvard Health is showing that the visceral fat (the one that’s stored within the abdominal cavity)  has been linked to cardiovascular disease and diabetes. For women it’s even worse: it was associated with breast cancer.

We are not here to scare you but having some overweight can lead to serious health issues. 

Enough about general health. Let’s get to the second goal you should have: your physical appearance. We know that you don’t want to see “bat wings” when looking into the mirror.  

As we said, this situation can be solved. But for doing this we need to start working on it. But for doing this we need to tackle it from different angles. Let’s see what the best ways are to lose upper body fat.

Start Lifting Weights


If you are doing mostly light exercises you must start to use dumbbells and barbells. Lifting weights can help kick-start upper body fat burning.

For example, another study showed that a weight training program performed two days a week for 12 weeks can decrease body fat and increase fat-free mass in women aged 19 to 44 years.

There are a lot of workouts that you can perform, but these workouts must include dumbbells and barbells. That is why we want to share a trick with you.


To lift weights, it means to exercise with a weight that you are not feeling comfortable with. 

If you feel comfortable with a dumbbell of 5lbs and ok with a one of 8lbs, you must train with a dumbbell of 10lbs.

You don’t need to spend a fortune on dumbbells, these basic ones will do the trick. They must be simple, not slippery, and durable. Yes, and to be cheap 🙂



The second answer to the question, how to lose upper body fat, adds some flavors to it. Let’s check it out!  

The weight training is not enough to lose upper body fat. You must do a combination of both: weight training and cardio. By doing cardio you will target the muscle fibers that are not worked by the lifting weights training. 

The type of cardio training that you need to incorporate is High-Intensity Interval Training (HIIT). You may ask, what is HIIT? HIIT workouts consist of short bursts of intense exercise alternated with low-intensity recovery periods.

 You can find a lot of HIIT workouts to choose from, but our advice is to incorporate a rowing machine in your workout plan. This is because a rowing machine is perfect to work your entire body in a HIIT manner. 

The calories that are burned by the rowing machine are much more than any other fitness equipment. If by running on a treadmill for an hour, you’ll burn ~400 calories, a rowing machine will burn more than 600 calories.

When talking about rowing machines, we have a recommendation for you:

ProForm 550R air resistanceProform 550R rower is one of the best budget rowing machines. You can read our review below or you can see here the benefits of training with a rowing machine. 

We chose this rower because it incorporates all the features that a rowing machine needs to have. It’s sturdy, as the frame is made out of steel, it’s easy to operate and assemble. And more importantly, it’s doing what a rower should do – making you sweat!

What do you eat?

You need to start cutting calories to create a negative energy balance. Creating a caloric deficit is not hard. A caloric requirement, per day, for an average woman, is ~2500 calories. 

So, if you reduce your daily consumption by 200-250 calories will not be that hard to create a caloric deficit. In a couple of weeks, you may start to lose some pounds.

Another factor that needs to be taken into consideration is to eat good calories. The good calories are given by the veggies, fruits, nuts, seeds.

 Because it’s not enough only to create a caloric deficit, you also need to start eating better. And it’s easy to do it. Just search for low calorie easy recipes. You will get a lot of returns.

Go for a walk


We daily struggle with the stress from our workplace, the situations that we are facing, and the bad news in the media. There are a lot of stress generators and these are increasing your cortisol level.

Cortisol is the stress hormone and the one that interferes with your appetite, making you feel hungry more often. We all heard about stress eating.

A walk in the parkThat’s why you need to go to the park and just walk for 20-30 minutes at least one time a week. There is no need to go to the park. You can have a walk in your neighborhood. Or if you want to visit a friend that lives somehow close, try to walk to his place.

A walk can reduce stress, shift your brain into a calmer state. There are lots of studies that demonstrate that an outdoor walk relieves stress, and also improves memory and attention.

Have a good sleep


Going for a walk will not be enough. You need to have a good night’s sleep too. This is because weight gain is linked to poor sleep. The studies show that poor sleep affects the hormone that regulates appetite.

It’s the cortisol hormone that decreases insulin sensitivity and increases the hunger feeling. That is why you need to take at least 6-7 hours of sleep to be up and ready for the next day. 

Besides the health issues, a night of good sleep will help you with your workouts. The sleep will give time to your muscles to repair and you’ll have plenty of energy for your training. Having the energy to train, you will have the motivation to finish it!

Now it’s time to ask yourself if you get enough sleep. If not, start working on this.

The Secret

The Secret

Now we will reveal the secret! The secret is that you can’t lose weight targeting only one area of your body. Also, the idea of “spot-treating” areas is a myth.

So, the answer to the question “How to lose upper body fat?” is pretty simple. After you’ll start working out, go through all the sections we talked about so far and you’ll see that the results will appear. Overall fat loss is the one that makes you healthier. 

To lose upper body fat is not a tough job. You need to create a schedule, start working out mixing HIIT workouts with weight lifts training. 

Start to reduce your daily calories and go for a walk!

All the things that we presented here are linked between them. If you sleep enough, but your diet is based on fast food, you will not get results. You should try to work on each aspect to improve the overall health. 

But here is a tip for you. Set a goal for the first three weeks and at the end of them, check the results. You will be surprised!

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