Welcome to your 21-day journey to a stronger, more toned upper body! This program is designed to help you reduce breast fat, lift sagging, and sculpt your chest, arms, shoulders, and back. While spot reduction (losing fat from one specific area) is not entirely possible, this program combines targeted strength training, cardio, and a balanced diet to help you achieve a leaner, more lifted appearance. By focusing on overall fat loss and building muscle tone, you’ll notice improved posture, firmer breasts, and a more defined upper body.
Duration: 21 days
Workouts per week: 3 - 4
You`ll need: Yoga mat, equipment is optional
Focus Upper abs, upper body, chest areas
Cardio: Moderate/High
Diet Guidance:
To reduce overall body fat and support muscle tone, your diet should include:
Lean Proteins: Chicken, turkey, fish, eggs, tofu, lentils, and Greek yogurt to repair and build muscle.
Healthy Fats: Avocados, nuts, seeds, olive oil, and fatty fish like salmon to support hormone balance and satiety.
Complex Carbs: Whole grains, sweet potatoes, quinoa, oats, and vegetables for sustained energy.
Fiber-Rich Foods: Fruits, vegetables, and legumes to aid digestion and keep you full.
Hydration: Drink at least 2-3 liters of water daily to support metabolism and skin elasticity.
Limit: Processed foods, sugary snacks, and excessive alcohol, which can contribute to fat storage.
Sample Meal Plan:
Day 1:
Breakfast: Greek yogurt with berries, chia seeds, and a drizzle of honey.
Snack: A small handful of almonds and an apple.
Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and olive oil dressing.
Snack: Carrot sticks with hummus.
Dinner: Baked salmon, quinoa, and steamed broccoli.
Day 2:
Breakfast: Oatmeal topped with almond butter and sliced bananas.
Snack: A boiled egg and a handful of walnuts.
Lunch: Turkey and avocado wrap with whole-grain tortilla and a side of mixed greens.
Snack: Cottage cheese with pineapple chunks.
Dinner: Stir-fried tofu with brown rice and mixed vegetables.
Day 3:
Breakfast: Smoothie with spinach, frozen berries, protein powder, and almond milk.
Snack: A small handful of trail mix (nuts and dried fruit).
Lunch: Quinoa bowl with black beans, corn, avocado, and salsa.
Snack: Celery sticks with peanut butter.
Dinner: Grilled shrimp with zucchini noodles and pesto sauce.
Lifestyle Tips:
Improve Posture: Stand and sit tall to naturally lift the chest area.
Wear a Supportive Bra: A well-fitted sports bra during workouts and daily wear can reduce sagging.
Sleep Well: Aim for 6-8 hours of quality sleep to support recovery and hormone balance.
Manage Stress: Practice yoga, meditation, or deep breathing to reduce cortisol levels, which can contribute to fat storage.
-------
IMPORTANT: Be recovered for your sessions, get enough sleep regularly and listen to your body. Begin with 1 video per day or do all as your strength levels/schedules. Rest 2 weeks before you start a new program
Hello Inshape sculptors! thank you for being patient to go through hard work till you see changes. Surround yourself with motivation, limit unhealthy food, take your Before photos and don’t forget to like, comment and watch the ads Inshapefam ❤
