Diets for weight loss of the upper body. Diet for weight loss of the upper body

At each girl the body develops individually, therefore achievement of a beautiful figure also requires a personal approach. In some women, the physique makes it easy to lose weight from the hips and waist, but in the upper part of the kilogram they do not rush to leave at all. Here you need a special diet and training, where the muscles of the chest and shoulders are worked out.

Remember, there are no magic tablets and drinks! The first thing you need to do is activate fat burning. How to do it, . And then you can begin to deal with the improvement of your body more seriously. All weight loss is based on proper nutrition and exercise, the rest - fantastic and nonsense.

Determination of the causes of disproportion

Massive upper body - not an obstacle for an elegant figure, just such girls need an individual approach. The most common reason is the individual structure of the skeleton and heredity. Pay attention to the type of figure of women in your family, so you can determine whether such a constitution is genetically conditioned.

The cause of the wrong distribution of fat in women can also be hormonal problems, impaired blood circulation and metabolism. Because of health problems, excess weight is deposited on the chest, back, arms, shoulders. In such cases, weight loss should begin with the advice of an endocrinologist and nutritionist.

Correct exercise

With the disbalance of the body, it is important to choose the optimal system of physical exercises. Girls who have subcutaneous fat accumulating mainly in the upper part of the body, have one of the following types of figure:

• figure type "T" - excess weight concentrated in the chest, shoulders;
• figure type "O" - fat accumulates at the waist, abdomen.

Individual program for a figure of type T

The main priority for T-type girls is to lighten the shoulder girdle and work out the relief of the lower part of the body in order to balance the proportions. Strength exercises - the main part of physical exertion, which you need to give 60-90 minutes 3-4 times a week. For the upper part, exercises with dumbbells, mahi, bench press lying down, and for the lower part - squats, lunges, flies, exercises for the legs and buttocks on the simulators.

Aerobic training should also stimulate the main muscle groups, and they need to be given 50 minutes 3-4 times a week. Aerobic exercises supplement the way of life, motivating to be more active during the day. Women of this type are suitable for running, skiing, jumping rope, walking with weights.

Individual program for a figure of type O

The paramount task of girls with an O-type figure is to lose excess weight in the abdomen and waist region. The first 3-4 months should be given to aerobic training for at least 60 minutes 3-4 times a week. For effective fat burning, dances, cardio equipment, martial arts, and walking are suitable.

Only after the fourth month you can start training in the gym to pump up certain muscle groups. Strength training should be held at least 3-4 times a week for a minimum of 60 minutes. Suitable exercises - various attacks, squats, foot swings, exercises with hand dumbbells, classes on the horizontal bars, exercises for the press.

Change in eating habits

If you seriously consider the problem of how to lose weight in the upper body, it is important to understand: sports are important, but they are just the tip of the iceberg. To lose weight and make the proportions harmonious, you will have to change your lifestyle since nutrition.

The struggle for a thin waist begins with a diary of nutrition, where a woman 7-10 days in detail records the daily diet. After the first week of the diary, you need to calculate the number of calories and fat intake, the number of which should not exceed 30 grams.

To effectively lose weight, you need to understand the amount of calories in the diet. Even with a huge body weight, you can not eat less than 700 calories - the body will rebuild metabolism, storing fats. The optimal solution is to subtract 10-15% of the previously consumed calories, and continue to gradually reduce the calorie content of food every 10-15 days.

To change eating behavior tolerated comfortably, it is worth adhering to the recommendations of nutritionists:

• every morning on an empty stomach and half an hour before a meal you need to drink a glass of water;
• breakfast is the only meal when you can allow you to eat high-calorie foods;
• it is necessary to adhere to a fractional food - eat often, but in small portions;
• from the diet it is extremely important to exclude fast food, sweet, floury, fatty foods, replacing them with vegetables or fruits.

Fixing results with additional procedures

There are a number of useful procedures that enhance the effect of diets and sports.

The effect of the sauna

Regular visits to the sauna not only remove slag, but also accelerate the breakdown of subcutaneous fat. To stimulate the process, you can directly massage in a steam room with natural honey or salt.

Salon procedures

Wraps

Wraps can be carried out both at home and in beauty salons. The fight against hated kilograms is best helped by mud, honey, clay and algal wraps.

Clothes for slimming

It is necessary to choose special shorts, trousers, belts, not only for sports, but also for regular wear. Such clothing enhances blood circulation and activates skin metabolism.

Daily Care

Even at home, you can activate the metabolism and keep your skin beautiful. Daily need to rub the body with a brush during water procedures, using a scrub of coffee or honey, and then massage the problem areas with anti-cellulite cream with a thermal effect.

Lose weight in the upper part of the body is not more difficult than the usual weight loss, and a disproportionate figure is not a reason to put a cross on the dream of a slender waist. Perceive the characteristics of your figure as an incentive to keep yourself in shape - and become slimmer every day!

There are several types of female figures known, but the most common type is called "pear". Nature has so ordered that the main amount of fat is in the representatives of the beautiful half of humanity in the waist and hips, from this actually went the name of this type of figure. Actually, due to the fact that this problem has spread very seriously, many methods have been developed for its effective solution.

But, there is also a type of figure that does not look like a pear, but more an apple. Full hands and full shoulders to their proprietresses each day reach a lot of grief and even inconveniences in everyday life. They, just like others want to put on a luxurious dress with an open neckline and shoulders, but, with this type of figure, it's very rare when you can do it.

Before determining the most suitable for yourself system for losing weight, you need to understand what contributed to the appearance of such disproportions on your body, in particular, in its upper part. There are many reasons known, but the most common are the physiological problems and individual features in the structure of the skeleton.

If we consider such a problem from the point of hormonal problems or material exchange, then in such cases, the fat deposits in the figure, especially on the back, chest, hands and not only associated with impaired capillary and venous circulation or with a significant violation of the level of cortisol.

For weight loss with this type of figure, you must in the first place maximally reduce the intake of calories in the body, for which, respectively, eat less. There is no need to exclude whole food groups, but it is necessary to limit and even completely remove foods with high caloric content.

With such a caloric deficit, the body will begin to consume subcutaneous fat stores. Eliminate any flour products, fatty meats and sausages, as well as, fatty fish. You should switch to low-calorie foods, namely, cereals, fruits, vegetables, broths on vegetables, but without the addition of meat products. All listed foods should constitute a daily diet, which should be divided into four meals. You can stick to such a diet from seven to fourteen days.

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

From the point of view of metabolism and background, the deposition of fat in the female figure in the shoulder area, the back of the arms, chest and back is associated with a violation of venous and capillary blood circulation or with an elevated cortisol level. Before you start getting rid of excess fatty tissue, sign up for a consultation with a dietician or an endocrinologist to eliminate problems with hormones.

If by inheritance you got this type of figure, with the shoulders wider than the hips, do not despond. In the end, any problem can be solved. Weight loss will occur in several ways at the same time.

Reduce the total amount of calories consumed
Yours does not involve the exclusion of any groups of nutrients: proteins, fats or carbohydrates. All of them, without exception, are necessary for you. Your task is to exclude from the diet high-calorie, such as fatty sausages and ham, sardines and tuna in oil, smoked fish, buns, fatty and sweet desserts, cakes and pastries. Choose low-fat varieties of products, make sure that the maximum amount of fat does not exceed 30-40 grams per day.

Note that even with a very large weight, you can not reduce the diet by 700 or more kilocalories. In this case, the metabolism slows down sharply and the weight loss stops. Take your time and do not get carried away by miracle diets, the faster you lose weight, the more likely that he will return to you. It is enough to reduce the daily caloric intake by 10-15%.

Denote waistline
  In this useful matter, your best assistants are the exercises on the press and the hoop. Denoting the waist, you will visually distract attention from your shoulders. Do exercises for the press daily for 15-20 minutes. Do not expect a waistline to appear in you in a week.

Dry the muscles of the shoulder girdle
  In order to reduce the volume of the muscles of the upper body, you will have to do long and tedious endurance exercises. Include in your daily routine along with the exercises for the press stretching for the muscles of the upper section. Stretching lengthens the muscle fibers, making them more elastic. Visually, your arms and shoulders will be more elegant. Very good will be high-intensity and interval training. They help to pull up the muscles, but do not increase muscle mass. Try to engage in tennis, badminton, squash or martial arts. Any movements of the hull in different directions will be useful, especially hand swings.

To pump muscle mass on the hips and buttocks
This reception will allow you to look more proportionately. In order to make the hips and buttocks embossed, you will need to perform strength exercises with a heavy load. Do 5-8 approaches with such weight, at which the last repetition you will perform already "through force." This can be squats, lunges, bridges, legs lifts. As a burden, use a dumbbell or a small bar. If you plan to deal with weights at home, get advice from fitness trainers. All exercises with weight should be performed absolutely correctly technically, because they carry a heavy load on the spine. Be sure to arrange one day of rest between strength training, the muscles will be able to gain volume only with a full rest. Do not be zealous, 15-20 minutes of strength training per day will be enough.

Today on the portal about losing weight "We are losing weight without problems" we will talk about how to bring your figure closer to the ideal with the help of a diet. All women are individual, and each has his own ideas about the ideal figure, often not coinciding with the "world standards" and the opinions of the surrounding people .

Sometimes, in order to obtain perfect forms, it is enough to eliminate the shortcomings of just one or more zones of your figure. Diet for body parts is a set of individual recommendations, how to reduce, or increase the volume of some zones, excluding from the diet of some products, and adding others. Carefully and impartially consider your reflection in the mirror, identify your problem areas, which are hampered by excess volume. Then decide which diet for body parts is more preferable for you.

Beautiful thighs and buttocks

To make the thighs become elegant and flexible, first of all, it is necessary to exclude from the diet:

• food with a high fat content,
• alcohol,
• smoked and salted fish, which retains water in the body,
• spices and hot sauces, which increase appetite.

If you can not refuse any products, replace them with low-calorie analogs, low-fat kefir, boiled fish, white poultry meat. A buckwheat diet for body parts is an ideal option for your buttocks to become firm and taut. Your diet should include bread with bran, lean soup, mixed salads of fresh vegetables, beans, mushrooms, watermelon, green tea.

Thin waist and flat stomach

To the waist was thin and seductive, and the stomach - flat and elastic, go to a split meal: 5-7 meals a day in small portions until 19-00 pm. To exclude the accumulation of deposits in the abdomen, you need to give up white bread, cakes, biscuits, puddings, alcohol (especially beer). To return the ideal shape to the abdomen and waist, use a kefir diet or a vegetarian diet, replacing animal proteins with plant. In drinks, give preference to herbal teas, which improve digestion and metabolism.

Diet for hands, shoulders and chest

Breasts are a delicate part of the body, which, with a sharp weight loss, may hang and lose its attractiveness. Therefore, the diet for the upper body involves a gradual decrease in volume and recommends excluding from the sugar, confectionery, carbonated drinks and all semi-finished products. Boiled and fresh vegetables, grilled meat or baked, unsweetened fruits are the main products for improving the shape of the hands, shoulders and chest. Starting a breastfeeding diet, start exercising. To maintain a good shape of the hands and chest, the site is recommended to train the pectoral muscles with a simulator or dumbbells, and also do regular hand and chest massage.

Slender legs

To your legs become sturdy, moderately muscular, slender and seductive, reconsider your diet:

• replace fatty foods with fish or lean chicken,
• fried foods for baked or boiled,
• fat cheese for a low-calorie cheese product with a low amount of fat.

Bread with bran or wholemeal must firmly enter your diet, as the B vitamins are indispensable for the proper formation of leg muscular tissue. The ideal choice to improve the shape of the legs will be, assuming the rejection of coffee, sweet juices and carbonated drinks.

Any diet for body parts invariably involves reducing the calories of the entire diet. Therefore, when implementing recommendations to reduce the volume of one problem zone, you can not help improving the shape of the whole figure. In each case, it is better to combine a moderate diet with regular exercise. Imagine that your body is a natural material from which you, like a sculptor, want to fashion a beautiful statue, then all diets will bring joy day in and day out, not discouragement and disappointment.

Many girls want to lose weight only in some parts, for example, in the legs, abdomen or upper body. Fitness instructors and nutritionists say that if you lose weight, then the extra centimeters will go away from everywhere, and not just at one point. But to adjust only the hands, you need, in addition to nutrition, also to do special exercises, go to the gym and pump muscles.

Lose weight at the top of the body: is it a myth or reality? Let's look at the process of losing weight. Quite simply - due to calorie deficit, that is, you eat less than spend during the day, and so the difference that is necessary for normal activity, the body takes from fat deposits. As you understand, it is impossible to get fat from one hand only, because you will lose weight throughout the body.
And what do you do then, you ask? The solution is to give exactly to the part that should lose weight, more additional exercises. What are these exercises, you ask?

Run. Running allows you to give your body a good terrain. To do this, run five or six times a week (in the morning or in the evening, as you like), as well as experiment with interval running. It is advisable that you run at least 20-30 minutes.

Diet for slimming the upper body photo

Skipping rope. Helps to quickly remove fats. But remember that hands should not go up strongly during rope classes - they must always be in the same position from the bottom, because you practice with a rope with the help of a hand.

Dumbbells. Take small dumbbells and do not less than 30 minutes every day. With a deficit of calories, this is the only way you can put additional strain on the muscles of your hands, and they will lose weight. Only everything together will help you achieve the result.

Food is an important element. In any case, as we said, you will discard superfluous sentiments from everywhere. But what is the solution? There is a proven and correct method how to lose weight in the upper body, and even not reach the legs and stomach to "teenage" size. To do this, you must lose weight everywhere when you achieve the result in slimming hands, which suits you - go to the gym and shake the buttocks muscles, press and form the correct relief to the size of the pants that you like. And do not worry, the physiology of girls never in their life does not pump themselves such muscles as men.

Diet for slimming the upper body of the video

What to eat to lose weight in the upper body? You need to eat right and count up calories. This is an important element, because you must cause a calorie deficit in the body.

Eat three to five times a day (including two snacks). Abandon the sweet, smoked, fried and other varieties of harmful foods. Completely eliminate sugar from drinks, do not allow yourself to add it to dishes. Limit salt.

List of allowed products: porridge (eat in the morning and for lunch), fish and boiled chicken (lunch and dinner), salads without sauces and salt (lunch and dinner), dairy products with low fat content (no later than three hours before bedtime) , fruit (only until 16.00 and then not more than 200 grams). Share this list of foods as you like, and stick to this diet for two to three weeks. If you add sports to this menu, you will see the result very soon.