Fatty deposits in any part of your body aren't exactly ideal, but a buildup of fat under your breasts can make it challenging to find the right outfit for your figure. Don't look for results with slimming undergarments -- instead, hit the gym and start exercising to burn your fat. It's not possible to solely burn the fat under your breasts, but dedication to a regular workout routine will result in the loss of fat throughout your body.
Increase your weekly aerobics workout to reach 300 minutes of moderate-paced exercise or 150 minutes of vigorous-paced exercise. Aerobic exercise can help you burn enough calories to create the calorie deficit needed to begin to lose the fat under your breasts. Walking, step aerobics, jogging, swimming, biking and jumping rope are all effective exercises for getting rid of fat, according to the Cleveland Clinic.
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Lift weights or perform body-weight exercises at least twice a week to strengthen your muscles, improve overall health and raise your metabolism. Don't solely focus on your chest or torso muscles as you attempt to burn the fat under your breasts; always strengthen your major muscle groups equally. An effective strategy is to target certain muscles during one workout, and other muscles during a subsequent workout, notes ExRx.net.
To perform a chest press with a lever machine, for example, set your desired weight and sit in the seat with your back pressed against the rest. Grab the handles with an overhand grip and, while exhaling, straighten your arms and push the handles away from you. Inhale and return the handles to their starting position. Complete three sets of 10 reps of this exercise. To execute a lunge, stand straight, bend your arms and link your fingers behind your neck. Take a large step forward with your left foot, landing on your heel first. Bend at the knees and hips to lower your body until your right knee nearly touches the floor. Straighten your left leg to return your body to the starting position, and then repeat the exercise by stepping the right foot forward. Perform three sets of 10 reps of this exercise with each leg.
Eat fewer calories to lower your daily calorie intake. Diet and exercise often go hand-in-hand when you have a fat-loss goal. The exact number of calories by which to reduce your diet vary according to multiple factors, but making healthy choices can help you burn fat. These choices include limiting your consumption of soda, trans fats and alcohol, while increasing your intake of vegetables, whole grains and low-fat proteins, reports the American Council on Exercise.
Be patient as you work toward your goal of losing the fat under your breasts. Fat loss isn't immediate; given that a reasonable fat-loss goal is one to two pounds per week, it might take you a number of weeks to notice a reduction in the amount of fat under your breasts.
Speak to your doctor before you make significant changes to your exercise or diet.
- American Council on Exercise: Why is the Concept of Spot Reduction Considered a Myth?
- ExRx.net: Fat Loss & Weight Training Myths
- Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need?
- Cleveland Clinic: Aerobic Exercise
- ExRx.net: Weight Training Guidelines
- American Council on Exercise: Trimming Off the Fat
- National Heart, Lung, and Blood Institute: Key Recommendations
- ExRx.net: Lever Chest Press
- ExRx.net: Lunge
- Centers for Disease Control and Prevention: Balancing Calories