Spot reduction is a myth, according to the American Council on Exercise. The areas of the body where many Americans want to lose fat the most -- such as the stomach -- are generally the last parts of the body that lose weight. However, by watching what you eat and participating in at least 150 minutes of moderately intense exercise and strength training every week, you'll see a reduction in your stomach and chest fat.
How Fat Loss Works
According to the American Council on Exercise, a study conducted at the University of Massachusetts subjected 13 men to a 27-day intensive abdominal workout program. The results of the study showed that the subjects lost fat in all areas of their bodies, including the abdominal region. Although it appears that spot reduction works, the truth is that weight loss occurs all over the body and not just in one specific area. To burn chest and stomach fat, follow a consistent routine of cardio and strength-training workout routine. Add a healthy, low calorie diet to produce a daily calorie deficit of 500 to 1,000 calories to lose 1 to 2 pounds per week.
Cardio Workouts at the Gym
Cardiovascular workouts are not only good for your heart, they also help burn a lot of calories and fat. The Centers for Disease Control and Prevention recommends 150 minutes a week of moderately intense exercise. Gym exercises that provide the required cardio activities include aerobics classes, stationary bicycles, swimming laps, treadmills and elliptical machines. Find a few activities that you enjoy and switch it up if you start feeling bored with your cardio routine. Changing and increasing the intensity of your cardio workouts also helps prevent a weight-loss plateau.
As you burn off excess fat through diet and cardio exercise, strengthen your abdominal muscles for a tight and toned tummy. Squats and lunges strengthen your abdominal muscles as well as your glutes, quadriceps, hamstrings and calves. Strengthen your abdominals and your back muscles with the front plank exercise. Consider performing various exercises using a stability ball, such as knee tucks, dumbbell flyes, dumbbell overhead triceps extensions or crunches. Each of these exercises builds strong abs as well as strong arm and chest muscles.
To build strong chest muscles, there are a variety of exercise machines to choose from. Use a bench to perform barbell or dumbbell bench presses. Raise or lower the back of the bench in order to make the workout more challenging. Use the cable press or standing cable flys. Perform regular pushups or use a medicine ball as a support base for pushups. Use just one hand to make the exercise more challenging. Perform a lunge while chest passing the medicine ball to a workout partner.