When you want to reduce your chest fat, your main objective is to lose weight throughout your whole body while toning your pectoral muscles. By following this game plan, you will not only rid yourself of "man boobs," but you will also gain back self-confidence. Being that you want to do this in a month, prepare yourself to make lifestyle changes in diet and exercise.
Step 1
Decrease your intake of deep-fried, refined and processed foods. Eat nothing but nutrient-dense foods that are low in sugar, sodium and saturated fat, such as fresh fruits and vegetables, lean beef, chicken breasts, whole grains, beans and low-fat dairy products.
Step 2
Increase your meal intake to keep your appetite under control and to boost your energy levels. Eat meals every three hours that are balanced with complex carbs and protein. A bison burger on a whole wheat roll with lettuce and tomato is a meal example.
Step 3
Perform high-intensity interval training on an elliptical machine to burn fat fast. Start with a light five-minute warm-up, then exercise at a high intensity for 30 seconds. Exercise at a low intensity for 60 seconds and proceed to alternate back and forth for 60 minutes. An elliptical forces you to work your chest.
Step 4
Grab a set of dumbbells to do incline chest presses. Lie back on an incline bench while holding the dumbbells above your chest with your palms facing your knees. Lower the weights to your sides by bending your elbows and stop when your upper arms parallel the floor. Push the weights back up and repeat for 10 to 12 repetitions. Do not let the weights bang into each other when you raise them.
Step 5
Position your hands slightly wider than shoulder-width apart on the floor to do push-ups. Place your feet together behind you, straighten your legs and push yourself off the floor. Lift your hips to get your back straight and lower your body down until your chest is about four inches from the floor. Push yourself back up and repeat for 10 to 12 repetitions.
Step 6
Execute a set of decline presses with a decline bench. Anchor your lower legs under the padded supports on the bench, lie flat on your back and hold dumbbells straight above your chest with your palms facing your knees. Lower the weights down by your stomach by bending your elbows, push them back up and repeat 10 to 12 times.
Step 7
Lie on your back on a flat bench to do dumbbell pec flys. Hold the weights above your chest with your palms facing each other and elbows slightly bent. Keep the bend in your elbows as you slowly lower your arms to your sides. Stop when your arms parallel the floor, push the weights back up and repeat 10 to 12 times.
Tips and Warnings
- The weight training exercises work the upper, middle, lower and inner parts of the pectorals. By doing these while you lose weight, you will give your chest a fully developed look. Perform four or five sets of your chest exercises and work out three days a week, alternating with cardio exercise days.
Things You'll Need
- Dumbbells
- Incline bench
- Decline bench
- Flat bench
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