Are you looking for information on how to lose chest fat?
If you are, then we’ll probably be able to help you.
Having lipid fat cells accumulate in the pectoral region of the body is not anything new. In fact it has a lot to do with a lack of exercise and eating the wrong foods. It also has to do with being exposed to chemicals and toxins in our environment, not to mention a poorly functioning thyroid gland and hormone levels.
It truly takes a holistic whole body/mind approach to losing this type of visceral body fat.
Chest fat can often be a problem. In some cases, you wouldn’t want to take your shirt off in public just because you have man boobs. Now wouldn’t it look funny if all the guys at the beach had their tops off and you’re the only one wearing a shirt? It would straight up be awkward.
But wouldn’t you like to have that confidence?
I’m sure it’s something that you can’t even fathom right now. It’s one thing to have the confidence to take your shirt off in public but it’s quite another taking it off, knowing that you look good and your upper torso area will turn heads.
People will think you’re sexy as you walk by.
Now THAT is where we want to be. We want rockin bodies that turn heads!
Fortunately for you, there are things you can do in order to get rid of chest fat and create a strong upper body.
Get Into The Habit Of Running
In order to target your chest fat, you’ll have to engage in cardiovascular exercises. The most famous activity you can get into, and also the cheapest, is running. With a good pair of shoes, you can start burning chest fat right away.
Running helps to improve your metabolism and fat burning hormones. Cardiovascular and aerobic training is going to be a huge component of your entire strategy to build a better body.
Remember, you build it. You don’t wake up with it one morning. You reap what you sow. You get what you put in. If you work at it, you’ll achieve it.
So as not to put the pressure on you, go at a pace where you can still speak clearly. This also happens to be the fat burning zone. You shouldn’t be exercising too hard but not too lightly either. Being able to speak clearly without gasping for air is the indication that you’re in the fat burning zone.
Keep a steady pace so you can run for at least 26 minutes. After that your body begins to produce lactic acid which can be a contributing factor for some types of cancers. It lowers your immune system and on top of that, after 26 minutes of cardiovascular exercise there are no more benefits.
Area Specific Exercises
If you want to lose fat in the chest area, then you’ll also have to target the chest area when you exercise. Doing so does not mean that spot reduction works. It does however target the muscles which you expect will be burning for energy. You may want to perform chest weight lifting exercises to develop those areas.
Sometimes this is called isolation training. You’ll want to focus on compound routines like bench presses and push ups. This will help to tear down pectoral muscle fibers and cause them to repair, rebuild and regrow.
This way you’re actually building muscles in your chest. Don’t forget to give your chest as many days off as you need so that you’re not sore the next time you go into the gym.
If you feel the muscles as being tight the next time you go into the gym for a chest workout, then you haven’t rested enough. It’s the rest time where you’re actually rebuilding the muscles.
Also note that each time you go into the gym, you should be stronger than last time. Increase the weight or reps each time you go into the gym. Keep a workout log book if you need to.
By building muscles in the chest area, your chest muscles will be requiring more energy in order to function properly.
Create A Calorie Deficit
In order for your body to burn off excess fat, specifically those around your chest area, you’ll have to create a deficit in energy. There are two ways of doing this, either you burn more calories, or you limit your intake. This goes without saying that you need to know how much energy you’ll need on a daily basis. That way, you’ll know how much you should be consuming in order to create a calorie deficit.
What gets tracked, gets managed. Remember you have to write things down. Keep a workout journal and a daily diet log book writing down everything you ate that day. You can track from what times you ate certain foods, to portion size to the foods themselves. This way you can be on top of your entire life changing program.
Remember you only need to be crazy about this during the time when you’re developing your habits. Once you start achieving your goals and settle into it more as a lifestyle, then you can let go of the notebooks and writing everything down.
This is only for the transition period where you’re training you body and mind to be a different type of human.
The general rule of thumb is that you lose a pound of fat each time you create a deficit of 3500 calories. So by simply creating a deficit of 500 calories a day, you’ll be able to lose 1lb of pure fat by the end of the week. This may be taking it slow, but it’s guaranteed to work.
I would recommend the entire program called Turbulence Training. I like it because they’re simple easy body weight exercises anybody can do, but challenging enough for a guy like me who’s been working out religiously since 1997.
You don’t need a gym membership or any workout equipment if you don’t have the funds for them.