Chest fat does not bring with it as much of a health risk as stomach fat, but it still does little for self confidence. To lose this fat quickly, you have to focus on weight loss throughout your entire body because weight cannot be lost in one particular area. You also have to work your chest muscles with various exercises. This can help build metabolically active muscle and it can create definition.
Step 1
Eat foods that are low in fat and high in nutrients. Lean meats, fish, low-fat dairy products, fruits, vegetables, beans and whole grains are all examples of these. Watch your portion sizes and avoid anything that is greasy, high in sugar content or smothered with cheese and butter.
Step 2
Perform any type of cardio that will cause you to sweat and burn calories. Running, elliptical training, rowing, indoor cycling, kick boxing and jumping rope are examples. Aim for 45 to 60 minutes and work out three times a week on nonconsecutive days.
Step 3
Lift a barbell to do bench presses. Lie on the bench and grab the bar with a wide grip. Push it off the supports and hold it above you with fully extended arms. Slowly lower the bar until it lightly touches your chest, and push it back up until your arms are almost locked out. Repeat for a set of reps.
Step 4
Execute a set of incline presses. Lie on an incline bench and hold dumbbells above your body with your palms facing forward. Slowly lower the weights down by bending your elbows. Stop when your upper arms are parallel to the ground, and push them back up until they are 1 inch apart from each other.
Step 5
Hook your lower legs under the pad on a decline bench. Lie on the bench and hold dumbbells above you with your palms facing forward and the weights 1 inch apart. Lower the dumbbells by bending your elbows, and stop when they are level with your stomach. Push them back to the starting point and repeat.
Step 6
Perform a set of wide-grip push-ups with your body weight. Lie on your stomach with your hands about 6 inches wider than shoulder-width apart. Come onto your toes and push your body up until your arms are fully extended. Tighten your core to straighten your back and slowly lower your body down toward the ground. Stop when your chest is the width of your fist away, and push yourself back up.
Tips and Warnings
- Do 12 to 15 reps and three to four sets of your chest exercises with moderate weights. Work out on three alternating days of your cardio. To keep your heart rate elevated, take rest periods that are 45 seconds or less in between each set.
Things You'll Need
- Barbell
- Bench
- Incline bench
- Decline bench
- Dumbbells
Member Comments