If you've got a small layer of fat covering your oectoral muscles, it should be a breeze to lose it over a reasonable period of time. If you've got a great deal of excess fat, your goal will require more patience and concentration. If you suffer from a medical condition which causes the development of male breast fat, you may have to take an unorthodox approach to solving your problem.
Step 1
If your chest fat is concentrated under the nipple, consult a doctor. It's possible that you have a medical condition called gynocomastia, which causes men to develop breast tissue. If your doctor agrees that you have gynecomastia, he may refer you to a specialist; this condition generally requires surgery to fix.
Step 2
Adjust your diet to create a caloric deficit. Start by finding your basal metabolic rate using a free basal metabolic rate calculator. Input your age, gender, height and weight to receive an approximate value for the number of daily calories necessary to sustain your current body mass without exercise. Depending on the amount of fat you have to lose, and the speed with which you intend to lose it, design a diet consisting of between 500 and 1,000 fewer calories than your basal metabolic rate. This will allow you to lose between one and two pounds of fat per week through caloric deficit alone. In order to do this, cut simple carbohydrates such as sweets, pastries and soft drinks out of your diet. If necessary, proceed by reducing the sizes of your regular meals.
Step 3
Do cardiovascular exercise several times per week. Select any activity that raises your heart rate consistently, including jogging, biking, swimming and even fast paced organized sports such as squash. As per the American College of Sports Medicine guidelines, complete either three weekly sessions of 20 minutes of high intensity activity, or five weekly sessions of 30 minutes of moderate intensity activity.
Step 4
Train your chest muscles directly at least twice per week. This will develop the chest muscles, decreasing the relative profile of any remaining layer of fat. At each training session, choose approximately five chest exercises, and perform each exercise for three to four sets of 12 to 15 repetitions, resting for approximately 90 seconds between sets. Great chest exercises for this purpose include bench press, incline press, dumbbell chest press, dumbbell fly and cable crossover.
Things You'll Need
- Cardiovascular exercise equipment
- Resistance training facilities
Member Comments