How Can Men Lose Upper Body Fat?

Controlled exercise and diet can help you lose body fat.
Controlled exercise and diet can help you lose body fat. (Image: Weight Lifter 2 image by Infs from

Getting rid of that stubborn upper body fat can be a challenge, but the health benefits are well worth the effort. Excessive body fat can place men at risk of developing serious health problems, such as heart disease and diabetes. Body fat concentrates in the stomach for men. The surest route to losing body fat is to set goals and develop an exercise regimen. You must be willing to change your lifestyle if you are serious about eliminating body fat.

Buy a membership at a gym. Develop a workout regimen that emphasizes cardiovascular and muscle building exercises. Visit the gym at least four times throughout the week, working out for at least one hour in each session. Decide what three days you will be able to visit the gym.

Focus on exercises that are going to work your stomach, arms, chest and back muscles, such as bench-pressing, arm curls, crunches and pushups. Developing muscle mass increases the metabolism, which will increase the rate that your body burns calories.

Devote two days of exercising to cardio routines. Running, walking and jogging are all effective ways to shed fat. Perform the exercises for at least one hour straight. Tailor your routine to your physical capabilities and limitations. For example, if you have knee issues, you might want to jog lightly or walk.

Eat foods that are unprocessed and low in fats, sugar and oils 90 percent of the time. Purchase foods that are high in proteins and fiber, such as fish, poultry, vegetables, fruits, nuts and olive oil.

Decrease the size of your meal portions. Eat a large breakfast so that you stay full throughout the day. Divide your meals up into about six small meals throughout the day. Eat your meals every three hours after you have breakfast. Drink at least one 8 oz. glass of water with each meal. Rotate between beverages such as green tea and squeezed lemon.

Fix your meals in advance, so that you do not exceed the amount of food that you set out to eat. Take your meals with you if you intend to be away from home for a while.

Restrict yourself to the same types of food everyday. This will allow you to perceive food for merely energy and fuel.

Tips & Warnings

  • You might gain weight in the initial process of exercising, but do not fret because it is likely due to developing muscle mass.

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