Don’t worry if you have a flabby chest!
You can quickly lose chest fat by performing targeted exercises, following healthy diet plans, having some patience, and keeping practical goals.
Let’s move on to help you get started to trim down the chest fats and gain lean muscles to reveal that powerful and defined chest muscles.
Where are fat cells stored?
Fat cells, biologically known as adipocytes, store energy, which acts as fuel to our body to perform work.
High-calorie foods will build up new fat cells or expand existing fat cells to store extra energy.
It usually happens when you consume a high amount of calorie-rich diet and involve very less in physical activity.
Fat cells live in adipose tissue or fatty tissue and even in muscles and liver as glycogen.
How Fat Loss Works?
When a person begins to perform exercises and limits the calorie intake, the body automatically responds to it.
It starts using energy stored in fat cells to fuel up the body.
The accumulation rate of adipocytes decreases overtime.
As energy from the food that you consume won’t suffice the energy requirement of the body, the brain signals fat cells to release energy.
Thus, energy gets released as fatty acids into the bloodstream after which the lungs, heart, and muscles use the power to carry out the physical activities.
Energy release from fat cells renders them empty as a result of which fat cells ultimately die out.
Consequently, your basal metabolic rate becomes stable, and you become healthier and more disease-free.
This cycle repeats continuously if you create same deficit environment and overtime your body removes more and more fat cells making you lean and healthy.
Famous Forbes Equation for Fat Loss
1 lb (0.45 kg). Weight loss = 3500 calories deficit.
The simple way of creating a calorie deficit is by exercising and limiting the amount of high-calorie foods without affecting the macros required for the body.
Caloric deficit= Exercise and limiting calories
If you’re able to create a caloric deficit of 500 calories per day, then you are most likely to lose 1 pound of fat in a week and 7 pounds in a month. That’s pretty awesome, by the way.
500 Cal deficit per day = 1 lb. fat loss in a week = 4 lbs. in a month
Spot reduction of Fat – A Myth
Different people have different body types.
Fat loss occurs differently among people and even it differs on the same person concerning the areas of the body.
Metabolically active regions of our body will lose fat faster than those who are less active.
In the general population, abdomen fat is found to be metabolically active than other regions of the body. Thus, losing fat in the belly is easier and quicker than losing fat in the lower or upper areas of the body.
Exercise and diet plan induces the movement of fatty cells all around the body, which creates negative energy balance in the whole body.
Thus, fat loss occurs over the whole body and not a particular area.
Exercises and workout based on targeting a specific region of the body will not signal a release of fatty acids in that particular area. Instead, it induces fat loss over the entire body.
To cut the matter in short, it means spot reduction of fat does not work. Instead, you’ll lose fat from the rest of the body too.
Growing Muscle to Lose Fat – Does it Work?
What do you think about developing muscles around the area where you want to lose fat?
Well, it is not happening.
There’s been research where scientists conducted an experiment to determine a relationship between muscles growth and fat loss around a specific region when exposed to strength training.
The results showed that muscles growth and fat loss is not correlated.
Muscle growth will not induce fat loss. Thus, it showed no proof of spot reduction of fat.
Natural Approach to Keep Away “Man Boobs”
Chest fat is the result of low testosterone levels (Gynecomastia) in the body in which the breast tissue swells up.
Don’t worry! It has no health effects.
It is common in infants, young men in puberty, and men between the ages of 50 and 80.
As many people ask what foods cause man breasts, it is must to know that man breast is not due to improper nutrition or exercise, instead it is due to a side effect of different medications, about which you can learn here.
It is somewhat difficult to lose “man boobs” by doing just a bunch of chest exercises. There are specific strategies that you should follow in and out of the gym to lose chest fat.
Eat Fresh and Healthy Foods
Fat accumulation occurs slowly as you consume unhealthy foods or junk foods containing excessive calories over a long time.Everything starts and ends on a diet to lose chest and belly fat.
To shed that fat, focus on high protein and a low carbs diet.
Eat more chicken, fish, green vegetables and fresh fruits.
Consuming grains in a moderate amount is fine.
Thus, limit your intake of junk foods.
Invest a lot of time in physical activity
It’s never a bad idea to join a gym or play a sport.Focus on strength, gaining workout for your body. It adds up healthy muscles, and you can shape up your body.
You can burn even more calories when you work out.
Moreover, strength training encourages you to focus on healthy foods and enhances your diet.
Maintain Proper Posture
Sitting on the computer all day can loosen up your chest muscles and hunch your shoulders which significantly affects your posture.Moreover, it makes man boobs look worse.
Always keep in mind that you have to stand erect and keep your back straight while sitting.
Keep your shoulder back instead of slouching forward.
Also, Excessive sitting time is directly related to a more prominent looking belly. So, limit your sitting time and focus on engaging in one or other activities.
Chest Fat Burning Technique
The only way to lose chest fat so far is to maintain a caloric deficit in the body.
A straightforward way to do that is reducing your intake of fat and carbohydrates.
Reduce the intake of starchy foods and replace them with fruits, vegetables, and low-fat dairy products.
Getting involved in cardiovascular training and weight training is the next key.
Track your calories with an app and figure out your average daily calorie intake
There are many fitness apps and websites which can tell you how many calories you obtain from consuming a particular food. Use it to track your average intake of calories in a day.
Find out the data for three days and find the average by dividing the total number of calories in three days by three. You can now figure out how you can change your diet so you can lose weight.
You can hit the gym or get involved in fitness activities. There’s an estimation that one hour of high-intensity cardio and weight training can burn up to 400 calories.
On the same day, limiting your calorie intake to 600 calories below your average will make a total of 1000 calories deficit for the day.
And there you are almost one-third of the way to losing a pound of weight.
Best Exercises To Lose Chest Fat For Men
There have been a lot of studies to find out what exercises work best to lose chest fat.
It is found that chest workout which targets the upper chest specifically is the best one.
It is because targeting the upper chest pulls up the fats in the lower chest and nipple area and spreads it up. Eventually, it gets burned off.
Furthermore, it stretches the lower pecs and widens up the chest area giving you a more beautiful and more full chest with less fat and more muscles.
There are a lot of chest fat burning exercises without equipment. Pushups, dips, etc. are some of the best goto chest fat workouts.
You don’t need any kind of fancy equipment, slightly firm commitments, and determination will do all the work.
Some of the exercises that you can do to lose chest fat are:
Decline pushup targets your upper chest muscles and your shoulders. The decline pushup will give you the benefit to build strong chest muscles. Regular decline pushups will definitely increase your upper body strength.
- Start in a plank position with feet placed on a higher platform.
- Keep your hands wide enough to form a 90-degree angle on your elbow.
- Lower down your body slowly by bending your elbows outwards keeping your spine neutral.
- Raise up to the original position once your chest reaches just above the floor.
- Breathe in a while going down and breathe out while pushing yourself up.
There are other pushup variations too that can help you to lose chest fat at home.
The dumbbell pullover is a classic workout popularized by famous bodybuilders like Arnold Schwarzenegger, the greatest bodybuilder of all time.
Even now, he advocates for dumbbell pullovers as properly executed dumbbell pullovers hit every muscle from lower pecs to abs, lats, and triceps.
It is a high chest, fat burner workout.
- Hold a moderate weight dumbbell and lie down with your back on a flat bench or a stability ball.
- Keep your feet firmly planted on the ground and tighten up your core and keep your thigh and torso almost parallel to the floor.
- Extend both arms upholding a dumbbell by cupping it with your hands.
- Lower your arms overhead until your biceps reach your heads.
- Bring back the arms to the initial position.
- Make sure you visualize your chest squeezing when the dumbbell returns back to the initial position.
Incline Dumbbell Press
The incline dumbbell press is a great exercise that helps you to lose fat from your upper chest and gain muscles. It effectively targets the upper chest when executed properly.
- Hold the optimum weight dumbbell on both hands with a neutral grip and lie your back down on an incline bench.
- Plant your feet firm on the ground and keep your core tight.
- Press the dumbbells straight up over your chest ensuring your wrist straight.
- At the top position, gently make both dumbbells touch and reverse down the movement to the original location at a controlled pace.
- Exhale as you press up and vice versa.
Incline Barbell Bench Press
Unlike regular flat bench press, the incline barbell bench press is a more effective way to target your upper chest. Thus, with incline bench press you can lift up the sagging chest muscles and shape up your upper chest.
- Lie back on an incline bench and grab the barbell with palms facing away from you.
- Lift the barbell and lower it down at a slow pace until it touches the upper pecs.
- Breathe out as you press up and squeeze your chest at the final position before returning again to the starting position.
- If you have mobility issues, lower down the barbell just up to the point where your shoulder allows you to avoid injuries.
This exercise will help you tone up and define your chest muscles and also your arms.
Constant tension throughout the range of motion is the main feature of this workout that will enhance your upper body strength and muscles.
- Set the pulley of both sides at the highest level.
- Stand at the center of the machine with your feet shoulder-width apart.
- Grab the handle and pull out the to the sides.
- Slightly bend your body forwards and keep your spine neutral and back straight.
- Pull the handles down and across the body. Feel the squeeze in your chest muscles with or without making both handles touch.
- Slowly follow the reverse movement.
- You can keep one foot forward for stability purposes.
Cardio exercises and HIIT Workout
Cardio is not everyone’s favorite, but it surely is the best way to burn calories and lose fat.
Performing 30-45 minutes of cardiovascular workout for at least 4 times a week is a must for seeing optimal results in your fat loss journey.
Luckily, cardio is not limited to one activity. It has a variety of options, literally.
Some of them are:
- Running at a medium pace.
- Skipping (Jumping Rope)
Get engaged in any of the cardio activity and interval the training you like as they are the most effective way when it comes to burning enormous calories over a short period.
Even the best among the best ways to lose chest fat will not work until you have that drive and motivation inside you.
It’s definitely not something that happens overnight and also not something that does not occur.
Many people have set an example of transforming their body unrealistically.
Diet, exercise, and patience are the three keys to success when it comes to losing body fat.
One more thing, crash dieting is not favorable as it possesses potential demerits for your health, and it can also slow down your metabolism.
There’ll be a high risk of regaining the fat in the future.
Thus, keep your goals realistic and aim for slow and steady weight loss.