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Can a Guy Turn Chest Fat Into Muscle?

author image Anna Waldrop
Anna Waldrop began working as a freelance writer in 2008. Her work appears is the Saint Paul "Pioneer Press" as well as "The Oracle." She worked as a personal trainer and holds a certification from the American College of Sports Medicine. She received her B.S. in nursing from the University of Minnesota in 2004.
Can a Guy Turn Chest Fat Into Muscle?
Training properly can result in a toned chest. Photo Credit: Maridav/iStock/Getty Images

Men do not have the large fat percentage in their chest area, as women do, but this area can still sag if they have too much body fat. Like any other fat-loss program, men must engage in pectoral strengthening exercises, along with cardio to burn the fat. A rigorous training regimen must also be used in conjunction with solid dietary habits that include low-calorie foods that contain essential vitamins and minerals.

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Step 1

Push ups work all major chest muscles.
Push ups work all major chest muscles. Photo Credit: Ievgen Chepil/iStock/Getty Images

Do pushups to work all your major chest muscles. Begin on all fours, with your palms shoulder-width apart and face down on the floor. Push your body weight on to your hands and toes, and keep your head in line with your spine. Gently lower your chest toward the floor, pause at the bottom, then push up to starting position. Do five sets of 10 reps.

Step 2

Swimming is good cardio.
Swimming is good cardio. Photo Credit: YanLev/iStock/Getty Images

Add cardiovascular workouts to your training regimen. You can strength train to build muscle mass, but the excess fat covering those muscles must be shed through cardio. Try running, swimming, elliptical training or cross-country skiing to help build pectoral definition and burn fat. Each session should be at least 30 to 45 minutes long, five days a week.

Step 3

Alternate activity with cardio.
Alternate activity with cardio. Photo Credit: TongRo Images/TongRo Images/Getty Images

Burn fat quickly with interval training. If you want to shed fat faster and build muscle as quickly as possible, incorporate high levels of intensity with low levels of intensity, several times. You can try running on a treadmill for two minutes and then walking for two minutes, or you can swim four laps and then rest two minutes. Continue alternating the low- and high-intensity cardio for 30 minutes and build up to 45 to 60 minutes per day. The quick elevation of your heart rate helps your body burn the excess energy stored as fat.

Step 4

Eliminate sugary foods like doughnuts.
Eliminate sugary foods like doughnuts. Photo Credit: Medioimages/Photodisc/Photodisc/Getty Images

Alter your eating habits. Reduce or eliminate intake of empty calories like cakes, doughuts, pastries and potato chips. Also, foods that contain a lot of sodium like crackers, hot dogs, and canned meats and vegetables can cause water retention. Choose leaner foods like chicken breasts, fish, beans, skim milk, low-fat yogurt, fruits and vegetables to reduce your calorie intake and help you lose the stored fat.

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