The Best Guide How To Lose Chest Fat
Excessive fat in the chest has always been a complex topic because of its variation in males and females. Both genders equally suffer from this. Females can hide it, or it’s like their part of the body. But in males, it is more problematic. The appearance of the body due to fat in the chest is different from each other. Sometimes it is due to hormonal imbalance and sometimes because of inactivity and diet. But don’t worry what the reason is; you can still burn chest fat quickly; it doesn’t matter if you are a female or male. But dedication is the first thing you have to adopt in this case because fat loss journeys need your consistency, dedication, and patience.
Suppose you think that it is possible to lose fat only in one specific area of the body. That is not the case. If you are here to check about losing chest fat, finding its causes can help you. When you know the problem, finding a solution becomes easy for you. The answer which you find yourself is more satisfying than the one you copy from others. Because it’s common sense that you have your genetic makeup, body type, height, weight, and requirements, suppose you do the same as others to try and lose chest fat. I’m sorry, then you will never get desired results. It would be best to do what feels comfortable for you and your lifestyle as long as you get results.
To get those desired results, research each minor detail to help you in your fat loss journey. In this way, you’ll get sustained weight loss.
People usually work out to lose weight from their bodies to look good and feel good about themselves. Assure that you’re making all of these efforts to make yourself happy, not to clear judgments of others about your looks and personality. Being excessively fat-free and slim is a blessing and very rare. When your body does not have extra fat or skin, you automatically become a new person again—holding all the positive vibes, good health, refreshment, and gorgeous body appearance. No one fantasizes about being fat nor degrade themselves for being overweight. Because in both cases, you’re destroying your mental health. Bringing positivity around you and within you is also a step to lose fat in the chest.
Weight-Burning Exercises For The Chest Fat
1. Push ups
Push-ups. The classic push-up is a great way to start targeting your chest and upper body. Hold your hands near your shoulder areas and get down onto the floor. Straighten and extend your arms, legs, and back outward as much as possible until your body is parallel to the floor and you are supporting yourself steadily. Lower yourself to the point when your chest is a few inches above the floor. Extend your arms pushing your body back up after a little pause. Then repeat. The standard push-up has been a staple for decades.
2. Bench press
Bench press. When you start bench pressing weight, start at a lower weight and have someone spot you to avoid dropping the bar and injuring yourself. Keep your elbows and wrists straight as you are raising the bar or dumbbells over your chin or upper chest (avoid placing the weights directly above or near your head). Breath steadily as you lower the bar or dumbbells until they are lowered near your chest level. Extend your elbows outwardly as you lower the weights. Then raise the bar or dumbbells upwards with your wrists held straight repeating the exercise. Keep your back laying flat as possible on the bench.
3. Cable cross
Cable cross: Cable crossovers target pectoralis major muscles’ sternal head found in the lower section of your chest muscles as well as working the muscles in your shoulders and back. Pulling both handles slightly up and pull in towards the front of your chest. Your elbows should be slightly bent until your palms are brought near the front of your chest. Flex your chest muscles for a couple of seconds, then slowly bring your hands behind you while maintaining control of the exercise.
4. Dumbbell pull over
Dumbbell pull over: Take a deep breath and carefully lower the weight back over your head until your upper arms are level to the ground and in line with your chest, as the weight is lowered toward the floor in a slow steady downward motion. The lowered weight moves in an oval motion downwards toward the floor. Then when you lift up the weights blow out exhaling and pulling the dumbbell back up over your chest, remember to also flex your chest muscles.
To achieve long-lasting results in the case of losing fat in the chest, give yourself time. Keep in mind that persistent and steady progress wins the race. Making smaller efforts and modifications each day in your routine life will be giving you sustainable results. There are a lot of drawbacks to rapid fat loss. And the most dangerous one is crash dieting. But if you do everything for a long time interval in a smaller amount, it will have no drawbacks.
Why And How Does Fat Accumulate On The Chest?
When the human body starts consuming more calories than the body needs, those calories accumulate in fat in every corner of the body. But in some people, fat appears specifically in particular areas. For example, the belly is one of the most susceptible so is the chest. This is because the body shape of each person is different from the other. There are three primary reasons behind the accumulation of fat on your chest, genetics, improper diet, and lack of physical activity. But in most cases, chest fat is due to genetic changes and hormonal imbalances in both males and females.
The ratio of extra chest fat is more in males. And it’s the most uncomfortable and bad-looking thing. While in females, chest growth is a common body factor. So females mostly don’t bother to make an effort to lose it. But in males, it’s possible to reduce chest fat in days. The only condition is to exercise hard and never stop. The significant difference between losing chest fat in males and females is that males have to do high-intensity training, which women cannot do. Other diet plans and daily activities are almost the same to burn chest fat.
More Exercises To Burn Chest Fat
1. Parallel Bar Dip
Not just for triceps, the parallel bar dip is an awesome exercise for quick chest results. This exercise targets your chest, triceps, shoulders, and all of the muscles in your arms.
2. Scapula push-ups
Shoulder mobility is improved through scapular push-ups. The scapula muscles are in charge of shoulder and shoulder blade movement. This muscle group should be exercised to keep your shoulders strong and fit.
3. Plyometric push-up
The chest, triceps, abdomen, and shoulders are all worked out in this complex exercise. To make the exercise more rigorous and forceful, a leaping motion is incorporated with this sort of push-up. This workout is suitable for individuals who have strong upper-body muscles.
4. TRX Trainer
The TRX chest press is a great way to develop and stabilize your upper body. The chest and shoulder muscles are the key muscles engaged in this workout. Your shoulders also help to increase, aid in the development of upper-body strength and stability. Make sure you keep your core engaged the entire time. So keeping your body straight as your arms press down, make sure you engage your pectorals.
Unavailability of equipment and gym is only an excuse which most of you have been making for years. But it’s just an excuse. All you need to burn chest fat is dedication and consistency. If you want to know how to lose chest fat, then these below-mentioned exercises can help you a lot regardless of gender. But if you are a male who has an uncomfortable amount of fat in your chest, you have to follow some extra exercises, which we will discuss later in the article.
Push-up is not an exercise only; it’s a blessing for everyone who wants to lose weight and get a defined, shaped body. The reason behind being the best exercise to lose weight is that push-ups involve muscles of the whole body. This means when you are doing this, and no other activities are needed. If you want to burn chest fat fast, find some exercises that involve bigger muscles or overall muscles of the body. The push-up is one of those exercises. It is effective for both males and females equally. To perform this exercise, place your hands under your shoulder and feet width apart. Keep your arms tight when you’re moving up and down; it will stretch your muscles which means you’re going to burn fat from there. Do 10 to 15 repetitions in a single set. And try to add one repetition each day.
You can do cable cross exercise at home or the gym with specific machines. To perform this at home, use exercise bands. While using the bands, the cross point should be in the middle of your chest. And if you’re doing cable cross to burn chest fat in the gym, then set weight according to the body’s requirements. For example, if you are a man, you may be able to carry more weight. But it is recommended to increase repetitions of cable cross instead of growing significance in machines. If you want more stretching in your arms, pull strings from both sides, making an X in the center. This exercise solely works to burn chest fat fastly.
This exercise also involves muscles from your arms and chest. It would help if you had two dumbbells and a bench to perform this exercise. Lay your back on the bench, so other body parts don’t move, and your complete focus on the targeted muscles. Hold both dumbbells keeping your arms straight in the direction of the chest. Start moving down your hands towards the floor away from the side of your head. Be cautious when doing this exercise and make a tight grip on dumbbells to make sure they don’t fall on your head or chest.
This exercise helps you to build arm muscles and burn chest fat rapidly. To perform this exercise, you’d need a bench and weights. Things are available at gyms and your home. Start by lifting smaller weights. Then gradually start increasing the weights. This strategy works a lot to lose chest fat. Lay down on a straight bench while holding a bar against your chest. Keep the chest distance between both arms. Males can carry more weight because of doing this work for them. Keep increasing the weights each day to increase your capability to do workouts.
Muscles worked with chest dip
1. Pectoralis Major
2. Synergists: Anterior Deltoid,
3. Rhomboids Levator
4. Stabilizers: Trapezius (lower)
5. Targeted Muscles: Triceps Brachii, Pectoralis Minors
You can perform this exercise without any heavy equipment involved in any gym. But as it is a high-intensity activity, you have to research it first. To do this exercise, suspend your body on a dip stand and make your feet crossed behind your back. You will feel your chest muscles stretch if you do this activity properly. It not only burns fat in the chest but also involves triceps and back muscles.
No matter which area of the body you want to lose weight or fat, cardio exercises are constant. Without them, you can’t do anything because when we focus on one area, we perform activities that mainly affect those areas, and the whole body doesn’t get involved. Cardio involves entire body muscles and helps you to burn chest fat. There is a wide variety of cardio exercises. You can opt for any of them of your choice, or the one which suits your health and body. Some cardio exercises include cycling, swimming, stair climbing, and jumping rope.
Before performing these exercises, make a schedule of them. Keep 2 to 3 cardio workouts and 2 to 3 HIIT in your daily routine. Perform these area-specific activities thrice a week to burn fat in the chest.
How To Lose Chest Fat Through Diet
Diet is the second important factor to lose extra weight and fat from the body. First of all, clear your misconception about diet. Depending on your diet means you have to skip your meals. But I suppose you might be wrong here. Skipping meals will make you more fat than before because crash dieting is the worst thing that happens with the people who try to lose fat fast.
Fat in our chest is the same as all fat in other parts of the body. So when we try to reduce it internally by proper diet, then diet is the same.
Try to follow the guidelines given below if you want to know how to lose chest fat:
Reduce Calorie Intake
It is the best strategy one can adopt in their fat loss journey. For this purpose, you will have to do some mathematics. To reduce intake of calories, measure the calories of food which you consume in 24 hours. If you cut off 500 calories a day, you can lose 1 pound weight in a week. A healthy person needs to consume 2000 to 2500 calories a day. If you are taking more than that, then it will be the reason behind excessive fat. If you want to lose fat in your chest, make a calorie deficit to reduce this average of 2000 to 2500. When there are no available calories to burn, your body will use already preserved calories to carry on your body’s metabolism. Make a calorie deficit. The best method is intermittent fasting, which almost all nutritionists worldwide recommend. But remember that if you are already facing any health issues, then don’t adopt this strategy.
Eat foods that contain more vegetables and less meat because vegetables contain fiber and protein, which affect weight and fat loss. Vegetables also have a whole proportion of every nutrient which our body needs to survive.
Processed food has the worst effect on your health. Not only health but also it makes your body store more calories. It is resulting in the production of excessive fat.
Sugar is also an essential element that our body needs but in a minimal amount. When we consume added sugar, it adds no benefits. Only extra calories that our body does not need.
Carbohydrates, proteins, fats, and vitamins are essential elements for our body in a fixed proportion. Any increase or decrease in the amount of these elements can cause severe problems. Some of these elements like fiber and protein help in fat loss by decreasing our appetite.
Alcohol consumption is also harmful to our health in many ways, but increasing fat in the body is tremendous, so avoid consuming alcohol as much as you can.
Make a personal journal to track your weight loss journey. It will help you track which food will suit you in reducing fat to continue consuming it and which food lets you gain weight. By doing this, you can also have a record of calories. There are many apps available that can help you make food journals and track your calories intake. These food journals will help you stay focused and motivated.
Positive Inspirational Quotes:
Every dawn, we are reborn. What matters most is what we do today.
–– Jasmine E. Madison
Article: How To Lose Fat In The Chest 1