Welcome to the 3-Week Upper Body Lift & Tone Program! This beginner-friendly plan is designed to help you:
✅ Lift and firm sagging breasts by strengthening the chest and back muscles ✅ Tone your arms and shoulders for a sculpted, lean look ✅ Lose upper body fat by combining strength training with fat-burning movement ✅ Improve posture to enhance the natural shape of your upper body
Duration: 25 days
Location: At Home
Workouts per day: 30 - 60 min.
You`ll need: Yoga mat
Focus: complete upper body
Level: Beginner - Intermediate
Cardio: Low
This program is perfect for complete beginners—no complicated exercises, no extreme diets, just simple, effective workouts and a balanced eating plan to help you get results in just 21 days!
Nutrition Plan for Fat Loss & Toning
To burn upper body fat and build firm, toned muscles, your diet should:
✔ Prioritize Protein – Helps build muscle and keep you full (chicken, fish, eggs, tofu) ✔ Healthy Fats for Skin & Hormones – Avocados, olive oil, nuts, seeds ✔ Fiber & Hydration for Fat Loss – Vegetables, fruits, whole grains, 2-3L of water daily ✔ Reduce Sugars & Processed Foods – To prevent excess fat storage
Sample Meal Plan
Day 1
🍳 Breakfast: Scrambled eggs with avocado & whole grain toast 🥗 Lunch: Grilled chicken salad with olive oil dressing 🥜 Snack: Almonds + dark chocolate 🍣 Dinner: Salmon with quinoa and roasted veggies
Day 2
🥣 Breakfast: Greek yogurt with berries & flaxseeds 🥑 Lunch: Tuna and avocado wrap in a whole wheat tortilla 🍏 Snack: Apple with peanut butter 🍲 Dinner: Lentil soup with whole grain bread
Day 3
🥞 Breakfast: Oatmeal with cinnamon, walnuts, and honey 🍛 Lunch: Grilled shrimp with brown rice and steamed greens 🍌 Snack: Banana + handful of cashews 🥩 Dinner: Lean beef stir-fry with vegetables
Lifestyle Tips for Best Results
💤 Sleep 7-9 hours – Lack of sleep can cause fat storage and slow muscle recovery 💧 Hydrate! – Water keeps skin firm and helps flush out toxins 🚶 Stay Active Daily – Even a short 15-minute walk can boost metabolism 🪑 Fix Your Posture – A straight back naturally lifts the chest
Let’s Get Started!
This 3-week program is designed to be simple, effective, and beginner-friendly. Stick to the plan, follow the nutrition guide, and watch your upper body transform! 💪✨
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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 ❤
