Introduction
- Upper body fat not just looks unappealing but can cause various health issues as well.
- Some exercises help to lose fat.
- When it comes to weight loss,the upper body holds the most fat which is tough to lose.
- Talking about “fat” many people might think of the fat in the abdomen or belly fat. In fact , excessive fat doesn’t occur only in the abdomen but in different types of body and different behaviours.Here are the 6 different types of body fat and the causes of each type –
1.Full upper body fat: This type of body fat is caused by overeating and consumption of sugary food.
2.Lower abdomen fat : This type of fat is caused by stress,depression and anxiety .
3.Lower body fat : This type of fat is caused by excess gluten in your diet ,like bread or whole grain.
- Swollen stomach : This happens because of excessive alcohol consumption or it may be caused by difficulty breathing.
5.Lower body fat, including lower legs : This type of fat is usually caused by heredity or occurs during pregnancy.
- Large stomach with upper back fat : This type of fat is caused by inactivity.
Exercise for upper body fat :
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Running :
- Both running and jogging are forms of aerobic exercise and aerobic exercises are a perfect remedy for weight loss .
- The exercises not only reduce your fat , but also help increase your muscular endurance and burn calories .
- One has to run 3km – 4km daily to burn fat from the upper body.
2.Burpees :
- Burpees are the best exercise to get your body in shape by losing fat.
- But doing that few of them won’t work sp,practice it at least 20-25 times to see quick results.
- How to practice it :
- Set your feet shoulder – width apart on the ground.
- Crouch down and place your hands between your legs.
- Kick your legs behind your back to assume the push – up posture.
- Crunch by jumping and putting your feet close to your hands .
- Jump straight up into the air with your arms extended overhead.
- Jump straight up into the air with your arms extended overhead .
- Lower yourself into push ups,then push yourself up.
- Stand up after completing the repetition .
3. Deadlift :
Deadlift should be exercise when it comes to shaping your upper body .
It can target many large muscle groups at the same time .
- To touch your shins with the barbell ,place your midfoot under it while standing .
- Basically ,you want your foot to be inclined outward .
- You should stand with your heels hip-width apart and slowly bend your knees,but do not bend your waist.
- Straighten your elbows, but not too much .
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Your core should be engaged ,your spine should remain neutral and your arms must be vertical to one another.
4. Battle ropes :
- Exercise with battle ropes, also known as battling ropes,is excellent for improving your body’s balance,stamina and fat burning.
- Because it quickly increases heart rate,this workout is effective for burning fat.
5. Farmer’s Walk :
- This exercise should be performed with dumbbells in each hand to lose fat.
- Here’s how to perform :
- Maintain a solid and upright posture as you train your core and back.
- Take measured steps while maintaining appropriate posture.
- Hold a dumbbell or a weight of your choosing in each hand and place one on either side of your body.
Conclusion:
- To get rid of these types of fat, you are recommended to regularly exercise along with a controlled diet,especially the foods that contain carbohydrates and fats.
- Also recommended to limit alcohol consumption and avoid smoking
- Currently there is a safe and effective medical treatment for overweight and obesity which is called Gastric Balloon Insertion.
- Liposuction is also used to remove fat.
- Liraglutide pens will reduce the stomach movement in order to keep the food in your stomach longer ,so that you feel full for hours.
