Every person has a unique genetic distribution of fat on their body, and it is not possible to selectively target a single area for fat reduction. Therefore, to lose fat on your chest, engage in chest strength training exercises, but also implement a total body weight-loss program. Make sure to get your doctor's approval prior to beginning any exercise and diet program, especially if you've been inactive for a while.
Step 1
Design a weight-lifting program that suits your goals and physical fitness level. Include exercises that target your upper pectoral muscles, such as the inclined bench press and inclined dumbbell flyes. Create multiple workouts that have four or more different chest exercises. Add in some light weight training for the rest of your body as well.
Step 2
Perform your chest exercises with a moderate amount of weight for three or four sets of eight to 12 repetitions per exercise. Use one workout once or twice a week for two weeks before switching to a different chest training routine. This keeps your muscles stimulated and makes your chest appear more muscular than fatty.
Step 3
Exercise with a moderately-paced aerobic workout for 30 to 60 minutes, five days a week. Use whatever equipment is available to you, whether a treadmill, elliptical trainer, bicycle or simply walking at a 4 mph pace. Add 30- to 60-second intervals of high-intensity exercise throughout the workout to increase your calorie burn.
Step 4
Reduce your caloric intake by about 500 calories a day. Get roughly 60 percent of your calories from carbohydrates, as they will give you the energy to keep with your workout. Split the remainder of your daily calories between protein and healthy fats like those found in nuts and avocados.
Step 5
Write down your progress after every workout. Record the amount of weight you lifted for each exercise, as well as the time and distance of your cardiovascular exercise. Keep track of your calories and weight loss.
Things You'll Need
- Free weights or gym equipment
- Cardiovascular exercise equipment
- Workout charts
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