Male Upper Body Weight Loss

Overview

Males and females differ on where they put on weight. Men tend to gain weight in the upper body, commonly referred to as having an "apple body shape." 

Having this body style can lead to health risks but lifestyle changes can help you shed pounds from your upper body.

Significance

Belly fat increases your risk of stroke, heart disease, type 2 diabetes, some types of cancer, sleep apnea and high triglycerides, according to the Mayo Clinic's website. Excess weight in the abdominal area alone poses a major threat to your overall well being.

Calorie Cutting

Weight loss requires a strategy: eat fewer calories than you expend. Weight loss occurs throughout the body as a whole -- spot reduction does not exist. To lose 1 to 2 lbs. a week, you need to reduce your daily intake by 500 to 1,000 calories according to the Centers for Disease Control. To help find a starting point, utilize an online calorie counter like Calorie King. Track your calories for a day and reduce from this number. For example, if your current daily intake is 2,500 calories, your new intake will be 2,000 or 1,500 calories per day. If you have the discipline and you want to make faster progress, aim for the 1,000-calorie deficit.

Healthy Food Options

Even with a caloric restriction, choose low-fat foods with reduced sodium and sugar. Avoid deep fried foods, refined grain products and sweets; instead, choose lean meats, fish, fruits, vegetables, whole grains, beans and low-fat dairy products -- all high in nutrients and low in empty calories.

Cardio

Any form of cardio that you do will contribute to weight loss, but you can increase your progress by doing upper and lower body cardio. Elliptical training, kickboxing, rowing, versa climbing and cross-country skiing all burn calories while working your arms, chest, back and shoulders. The American College of Sports Medicine recommends 60 to 90 minutes of physical activity, performed five days a week. If you do not have time to do this in one workout, split it up into two or three workouts spread out through the day.

Weight Training

Weight training causes you to build muscle which naturally raises your resting metabolic rate. With a faster metabolism, you will burn calories around the clock at a more rapid pace and lose weight. Perform upper body exercises that involve multiple movements to gain a maximal amount of muscle. Do bench presses, upright rows, back rows, triceps dips, twisting biceps curls and bicycle crunches. Combine weight lifting with cardio to tone your upper body. Two or three sessions a week on nonconsecutive days is adequate.