Weight loss takes place throughout the entire body as a whole -- your bust included. This debunks the spot reduction theory that states you can lose weight in only one location. When you are trying to maintain your bust while losing weight, your best bet is to mix weight training exercises into your regimen. This will help keep your breasts lifted and perky..
Caloric Restriction
The most important component involved with weight loss is calories. When weight gain is the goal, you need to add calories to your diet. When weight loss is the goal, you need to reduce your calories. To lose about 1 lb. a week, you need to reduce your daily intake by 500 calories according to mayoclinic.com. To determine your starting point, track your intake for a day.
Cardiovascular Exercise
Cardiovascular exercise burns calories and further promotes weight loss. Any type of cardio is beneficial as long as you like it and work out long enough. According to the American College of Sports Medicine, you need to do 60 to 90 minutes of cardio to lose weight.
Push-Ups
Push-ups require you to use your body for resistance. These exercises particularly target the middle part of the pectorals which are under the breasts. To start, lie on your stomach with your hands slightly wider than shoulder-width apart and feet together. Keeping your core tight and back straight, push yourself off the floor until your arms are fully extended. Slowly lower yourself down by bending your elbows and stop when your chest is right above the floor. Push yourself back up and repeat for a set of repetitions. If these are too difficult, perform them on your knees.
Incline Presses
Incline presses require an incline bench and dumbbells, and they place the most emphasis on the upper pecs. To begin, lie back on the bench and hold the weights an inch apart straight above your head with your palms facing your thighs. Slowly 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 a set of repetitions.
Decline Presses
Decline presses work the lower part of the chest and they require a decline bench. Start by lying face-up on the bench with dumbbells in your hands and your lower legs braced under the padded supports. Your arms should be fully extended at this point and the weights should be an inch apart with your palms facing your knees. Slowly lower the weights by bending your elbows and stop when they are by your lower stomach. Push the weights back to the starting point and repeat.
Frequency of Training
In order to achieve positive results with weight loss and bust preservation, you need to work out on a regular basis. Perform cardio and your chest exercises three days a week each on alternating days of each other.
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