As anna says, no spot reduction of fat. The key is to get strong and build muscle. Muscle burns more calories than fat, it is denser than fat, and the energy burned during a workout also burns fat. So as you lose fat, you will look better.
The major compounds to work your upper body are:
Bench press
Military press
(Youtube for demonstrations)
These two major exercises work the chest, shoulders, triceps, biceps (chest and shoulders being the major muscle groups to focus on)
If you are at home without weights, focusing on pushups and variations of that (standard pushups, 45 or 30 degree pushups if you cannot do a full one, diamond pushups, tricep pushups, burpees). Consider investing in home weights or kettlebells.
Thighs are the same. Focus on major compound lifts: the squat, the deadlift. At home, squats, lunges, plyo jumps, etc.
|