Upper body workout for weight loss tips

EddieBrock

Hall of Fame
Lately I haven't been eating as well as I should and also got a slight leg injury that I'm resting. I can walk just fine and do push ups or stand to do dumbbell exercises, but running, jumping, lunges, etc I'm trying to avoid. So no burpees or even jumping jacks.

For the upper body I don't know what to do with a weight loss goal. I'm guessing a circuit training type workout where I jump between different muscle groups? So maybe do as many pullups as I can, then same with pushups, then using dumbbells for shoulder press, bicep curl, and finish with tricep extension or something like that? Or would I be better off with using my total gym to do the different workouts and maybe repeating them?

For building muscle I'd think that going heavier with dumbbells/total gym would work, but for weight loss how many reps?

Even when I'm playing tennis regularly I'm going to have to work to lose weight so I would like to come up with a good game plan. Of course I'm going to try to cut back on what I'm eating as well.
 

nyta2

Hall of Fame
i'm gonna presume you've fixed your diet (short of an olympic training regiment, typically you'll never outrun or out-pushup a bad diet).
i'd focus on hiit style routines, and maybe max strenght (eg. low reps)... shock your muscle into growing, which increases your metabolism, and grows your short term glucose storage (so excess cals don't go to long term fat stores)
 

EddieBrock

Hall of Fame
i'm gonna presume you've fixed your diet (short of an olympic training regiment, typically you'll never outrun or out-pushup a bad diet).
i'd focus on hiit style routines, and maybe max strenght (eg. low reps)... shock your muscle into growing, which increases your metabolism, and grows your short term glucose storage (so excess cals don't go to long term fat stores)

So I'm better off doing like 6 reps of a bench press (where I'm fatigued by the 6th rep) than 30 pushups (max I can do at once) for weight loss? Or maybe do both?

With hiit style workouts don't they usually involve the legs?
 

nyta2

Hall of Fame
So I'm better off doing like 6 reps of a bench press (where I'm fatigued by the 6th rep) than 30 pushups (max I can do at once) for weight loss? Or maybe do both?

With hiit style workouts don't they usually involve the legs?
according to the weight loss research i've been doing, resistance training (building muscle) is better for weight loss that cardio (calorie burning), in the long term
similarly hiit style workouts force the body into a high energy requirement scenarios

if you can't use legs, i am imaginnig hiit by doing as many pushups as ypu can do in 30-45s, rest, for 1-2m, then repeat. or pullups, if you're strong enough to do them hiit style. similr can also do planks (but where everything is tensed as much as possible, *not just a passive static hold* - google "pavel rkc plank")...
 

Harry_Wild

G.O.A.T.
$2 million dollar Hollywood superstar to the Hollywood A list trainers all say just diet to loose the weight! No exercise is need or can for! Eat only 2,000 calories a day and you will loose between a pound to 10 pounds a week depending on your current weight! It all math! You will burn 1,500 calories a day doing nothing at all! Just eat broccoli and boiled chicken and some brown rice! Fill you up twice a day! Drink lots of water too!
 

EddieBrock

Hall of Fame
$2 million dollar Hollywood superstar to the Hollywood A list trainers all say just diet to loose the weight! No exercise is need or can for! Eat only 2,000 calories a day and you will loose between a pound to 10 pounds a week depending on your current weight! It all math! You will burn 1,500 calories a day doing nothing at all! Just eat broccoli and boiled chicken and some brown rice! Fill you up twice a day! Drink lots of water too!

I don't think I can get by on just boiled chicken, brown rice and broccoli. As it is I'm struggling to limit snacks and desserts.
 

Bambooman

Hall of Fame
Unless you use a wheelchair or row with just your arms you're not going to be doing upper body work to lose weight.

Weight loss is more about putting down a fork.
 

Goof

Professional
You lose fat by diet primarily rather than exercise, by being at a caloric deficit. Lifting heavy-ish (6ish rep sets like you said above) and getting adequate daily protein (roughly 1.7g of protein per 1 kg of bodyweight) is the best way to preserve muscle while in a caloric deficit.
 

troyparsons

New User
If you can walk fine why not just walk at a brisk pace or even walk on a treadmill on a steep incline? This is my favorite cardio (outside of tennis)

lifting weights doesn’t burn hardly as many calories as people want to believe. You’d burn more calories walking at a decent pace than a hard weights session.
 

EddieBrock

Hall of Fame
If you can walk fine why not just walk at a brisk pace or even walk on a treadmill on a steep incline? This is my favorite cardio (outside of tennis)

lifting weights doesn’t burn hardly as many calories as people want to believe. You’d burn more calories walking at a decent pace than a hard weights session.

My leg is starting to feel much better and I did just that the other day. I also wore my fitbit while walking and with my weight workout today.

My walk was for 20 minutes and it says I burned 155 calories.

Today I did back and biceps and did pullups, dumbbell back, then 2 different bicep and repeated with different variations. That along with the warmup and cooldown and some use of my legs for jumping jacks and running in place for the warmup burned 450 calories is an hour and 10 minutes according to the fitbit. I had 1 break for like 2 minutes in the middle. Other that I tried to just shake my hands a bit and go as fast as possible between exercises. I think the pullups get my heart rate up. This is what I did, but with a pullup bar and not a lat machine.


Tomorrow I'm going to try tennis and see how it feels.

Also I'm trying really hard to cut back on how much I eat. I tried a salad with grilled salmon for lunch and felt like I was going to pass out by the afternoon so had a banana with peanut butter. Hopefully the combination of exercise and better diet will help.
 

troyparsons

New User
My leg is starting to feel much better and I did just that the other day. I also wore my fitbit while walking and with my weight workout today.

My walk was for 20 minutes and it says I burned 155 calories.

Today I did back and biceps and did pullups, dumbbell back, then 2 different bicep and repeated with different variations. That along with the warmup and cooldown and some use of my legs for jumping jacks and running in place for the warmup burned 450 calories is an hour and 10 minutes according to the fitbit. I had 1 break for like 2 minutes in the middle. Other that I tried to just shake my hands a bit and go as fast as possible between exercises. I think the pullups get my heart rate up. This is what I did, but with a pullup bar and not a lat machine.


Tomorrow I'm going to try tennis and see how it feels.

Also I'm trying really hard to cut back on how much I eat. I tried a salad with grilled salmon for lunch and felt like I was going to pass out by the afternoon so had a banana with peanut butter. Hopefully the combination of exercise and better diet will help.
Cool. What are your goals exactly? Build muscle? Lose fat?
 

EddieBrock

Hall of Fame
Cool. What are your goals exactly? Build muscle? Lose fat?

My primary goal is to lose fat. I was trying to get to 165 and actually went up to 173 from 170. So I'm trying to get that down. Along with that I need to get my cholesterol down. I don't want to have to go on anti cholesterol medicines and my doctor is saying if I can't get it down with diet and exercise he might put me on them. So those are my main ones.

Secondary I want to get in better shape so I can play singles without worrying about cramping and/or getting so tired I lose games and matches from fatigue.

Finally it would be great to get some more muscle so I look toned to get a body to help with my goal of finding someone to marry.
 

nyta2

Hall of Fame
My primary goal is to lose fat. I was trying to get to 165 and actually went up to 173 from 170. So I'm trying to get that down. Along with that I need to get my cholesterol down. I don't want to have to go on anti cholesterol medicines and my doctor is saying if I can't get it down with diet and exercise he might put me on them. So those are my main ones.
imo, exercise isn't gonna get your there... it's gonna be 100% diet adjustments that will get you there. since i began my weightloss journey (no extra exercise than tennis needed), i'm now also a big fan of fasting...
Secondary I want to get in better shape so I can play singles without worrying about cramping and/or getting so tired I lose games and matches from fatigue.
just dropping the weight has "increased" my cardio considerably... that said, now that i am lighter, i can do more rigorous training (eg. sprints)... but i intentionally didn't do that until i lost weight (to keep the load off my joints, and avoid injury)
Finally it would be great to get some more muscle so I look toned to get a body to help with my goal of finding someone to marry.
have you considered kettlebell training? personally i'm getting back into it... just bought a 24kg and 10lb mace :)
 

BillKid

Hall of Fame
$2 million dollar Hollywood superstar to the Hollywood A list trainers all say just diet to loose the weight! No exercise is need or can for! Eat only 2,000 calories a day and you will loose between a pound to 10 pounds a week depending on your current weight! It all math! You will burn 1,500 calories a day doing nothing at all! Just eat broccoli and boiled chicken and some brown rice! Fill you up twice a day! Drink lots of water too!
Well, actually loss weight is more about calories in/out. Exercice will help to spend a bit more calories, but apart from intense daily exercise, the amount of calories is not huge. There is still a difference between a sedentary person and an athlete.
 

EddieBrock

Hall of Fame
imo, exercise isn't gonna get your there... it's gonna be 100% diet adjustments that will get you there. since i began my weightloss journey (no extra exercise than tennis needed), i'm now also a big fan of fasting...

just dropping the weight has "increased" my cardio considerably... that said, now that i am lighter, i can do more rigorous training (eg. sprints)... but i intentionally didn't do that until i lost weight (to keep the load off my joints, and avoid injury)

have you considered kettlebell training? personally i'm getting back into it... just bought a 24kg and 10lb mace :)

My diet doesn't seem that bad aside from too many sweets and probably nuts. I have take out/fast food a few times a week but don't go crazy with it. Seems like it's always some holiday or event where there's dessert involved. I'm going to try and cut back on that and maybe not have any cheese for a few weeks and see if that helps.

Never tried kettlebell training. I have the original p90x as well as p90x plus, dumbbells and a total gym. I keep the paper worksheets and noticed I've gotten stronger with the dumbbels and can do more push ups/pullups. Just my cholesteral, weight and body fat % are still too high and I'm concerned about playing singles due to my conditioning.
 

PKorda

Professional
I wouldn't personally listen to people that say exercise doesn't help w/ weight loss, they're just rationalizing their laziness.
 

nyta2

Hall of Fame
I wouldn't personally listen to people that say exercise doesn't help w/ weight loss, they're just rationalizing their laziness.
and if you're saying exercising without eliminating bad eating habits is enough... you must be selling gym memberships... no thanks.
 

troyparsons

New User
My primary goal is to lose fat. I was trying to get to 165 and actually went up to 173 from 170. So I'm trying to get that down. Along with that I need to get my cholesterol down. I don't want to have to go on anti cholesterol medicines and my doctor is saying if I can't get it down with diet and exercise he might put me on them. So those are my main ones.

Secondary I want to get in better shape so I can play singles without worrying about cramping and/or getting so tired I lose games and matches from fatigue.

Finally it would be great to get some more muscle so I look toned to get a body to help with my goal of finding someone to marry.
Yeah buddy like I said…and some people would say this is controversial but if you’re really looking to lose fat it’s all about calories in and calories out and focusing on cardio.

like I said, going on a walk burns way more calories than even your most intense weight session.
 
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