4 Best Exercises To To Lose Chest Fat FAST
Overview
Targeting chest fat can be challenging. But with targeted exercise, a
diet plan, and a little bit of patience, it’s possible to get rid of
stubborn fat deposits on your chest.
How to get rid of chest fat
The first step to getting rid of excess chest fat is to understand how
fat loss works overall. There’s no way to target chest fat without
dropping fat from the rest of your body.
The “Forbes equation” states that for you to lose one pound of fat, you
need to burn 3,500 caloriesTrusted Source through exercise or dietary
restriction.
Since most people consume between 1,800 and 3,000 calories per day, the
goal should be to operate at a small calorie deficit each day. For
example, you should try using between 500 to 800 more calories per day
than you consume.
At a 500-calorie deficit each day, you would be able to theoretically
lose one pound per week. If you kept it up, you could lose 10 pounds in 10
weeks. People with the most success at losing weight and keeping it off
lose weight slowly but steadily, and adopt a healthy lifestyle instead of
using crash diets.
How to create a caloric deficiency
Reducing your intake of fat and carbohydrates is one practical wayTrusted
Source to create a caloric deficit. Weight training in combination with
high-intensity cardio is another.
Weight-burning exercises for chest
These exercises on their own won’t get rid of chest fat, but they can
tone and firm the area of your chest.
1-Pushups
The classic pushup is a great way to start targeting your chest and upper
body.
Start in a plank position, with your arms outstretched underneath the
rest of your body and your feet shoulder-width apart.
Slowly lower yourself to the ground, keeping your arms as close to your
body as possible as you near the floor.
Press upward to raise your body back to your starting position. Repeat as
many times as you can and try to increase the number of pushups you do in
each set each time you practice this exercise.
2-Bench press
When you first start bench pressing weight, start at a lower weight and
have someone spot you to make sure you don’t drop the bar and injure
yourself.
Start by lying with your back flat on the bench and the bar at eye level
above you. Grab the bar at shoulder width. Pull your shoulder blades
together and arch your back before you try lifting the bar.
Lift the bar gently off the rack. Take a deep breath before you lower the
bar down to your chest, keeping your elbows at a 45-degree angle as the
bar comes down.
Once the bar touches your body, slowly lift it back up.
3-Cable-cross
The cable-cross exercise helps tone the muscle around your chest area and
underneath your arms.
Start by setting the pulleys above your head. Set the weight resistance
low at first and aim to do as many reps as you can.
Standing with your back to the machine with your hips square, slowly draw
both pulleys toward you. If you can, bring them all the way forward until
your arms cross into an X shape. Repeat as many times as you can,
gradually increasing the amount of weight as you grow more
comfortable.
4-Dumbbell pull over
This exercise is done while lying flat on a workout bench. Holding a
dumbbell so that one of the sides of the weight faces you, hold it
straight over your chest at arms’ length. It’s best to hold it by the
opposite side of the weight, with your thumbs wrapped around the bar, to
keep the weight from falling on top of you.
Slowly lower the dumbbell back over your head and toward the floor. Try
to keep your arms straight the entire time you’re lowering the
dumbbell.
When you first attempt this exercise, make sure to use a low-weight
dumbbell so that you can get a feel for what you’re doing. Ideally, have
someone spot you while you do this exercise to make sure that the dumbbell
is being held securely and correctly.
Cardio
Regular cardio exercise will help your burn calories and blast fat
throughout your body. Cardio for weight loss options include:
● stair-stepper
● elliptical
● running outside at a moderate pace
● jumping rope
● biking
For best results, try to fit in 20 to 40 minutes of cardio per day, at
least 4 times per week.
What causes chest fat in males (man boobs)
Excess fat deposits on your chest can be caused by simple genetics:
everyone’s body is shaped differently, and we all carry fat in different
parts of our body.
That being said, sometimes excess chest fat in males is caused by low
testosterone levels (called gynecomastia). This results in a benign
swelling of your breast tissue. It doesn’t put your health at any risk,
even though it can feel uncomfortable.
One study estimated that 30 percent of men will experience gynecomastia
in their lifetime. The most common points of life to experience
gynecomastia are infancy, puberty, and between the ages of 50 and
80.
Certain medications can cause gynecomastia as a side effect. These
include:
● antibiotics
● anti-anxiety medications
● steroids, antidepressants
● ulcer medication
● cancer treatments
How to lose chest fat for females
For females trying to lose chest fat, many of the same rules still apply.
Losing fat in one area of your body without losing fat overall is not
possible.
Targeting your chest through the toning exercises mentioned above, while
also avoiding fats and carbohydrates, can work to reduce fat in a healthy
way.
Takeaway
Losing fat from your chest area can seem daunting, but the right
combination of diet, activity, and exercise can make it possible.
If you’re concerned about your weight, or if your appearance makes you
self-conscious, speak to a doctor. They can give you advice tailored to
your stage of life.
