Hey guys, so today we are gonna be talking about how to lose chest fat. You can feel a lot more uncomfortable as a man if you have too much fat on your chest, especially when you take off your shirt in front of people.
Many men quickly realize that if they have a lot of fat in their boobs, they are in a condition known as gynecomastia.
Gynecomastia is a term used to describe the growth of breast tissue in men and is usually due to hormonal imbalance such as high estrogen levels and very low testosterone levels.
However, gynecomastia is not a actual reason of excess breast fat or men’s chest.
Instead, if you are struggling with a chest fat, you probably have something called pseudo gynecomastia that simply increases fat deposits around your chest and probably also has some extra body fat in other areas.
Since everyone has different genes, our bodies store fat in different parts of our body like Chest, Belly, Neck, hips and etc.
Women’s specially accumulates fat in their waist and belly, and most of the cases men’s accumulates fat in their chest, belly and love handles.
You may be unlucky if fat has accumulated in your chest and you are very lucky that this is a completely fixable issue.
So, If you want to know how to get rid of gynecomastia permanently then read this complete article till the end.
Causes of Chest Fat
The real reason for chest fats is that many people do not know why chest fat is increasing day by day.
Chest fat does not occur for just one cause, there are many causes of man boobs, but one of them is genetics, but genetics is very rare causes of chest fat.
However, the most popular cause of breast fat is hormonal imbalance. When a person’s estrogen level goes high and testosterone level goes down, your chest fat also increases and doctors call it gynecomastia.
There are many other causes of fat boobs such as infancy, over alcohol consumption, using tea tree oil, puberty (teenagers due to changing hormone levels) and when the age is between 50 to 80 and these are the 5 essential secrets growing male breasts.
There are even many medications that can cause gynecomastia. Those are :-
- Anti-anxiety medications.
- Steroids, antidepressants.
- Ulcer medication.
- Cancer treatments.
- Anabolic steroids.
However, there is no health risk of chest fat, just makes you a little uncomfortable.
How To Get Rid Of Chest Fat
Fat loss isn’t site specific, but if you follow these 4 steps I’m trying to share right now, you’ll definitely get a better and more confident version of yourself.
The simple fact is that men’s breasts are caused by a high percentage of body fat. When you reduce your percentage of your body fat, the rest of your body fat disappears along with the male breasts.
So, Here you can see these amazing 4 steps that will help you to know about how to remove chest fat.
1. Energy Balance
Some people claim that they can burn their boob weight by using some special chest fat burning exercises and supplement diet plan but this is not true at all.
According to studies the only way to reach significant fat lose is to eat less and then you will burn fat. Yes, calories out Vs calories in very important.
You can eat less when you eat daily and your body burns fat when you run out of food energy.
Visually, these green areas represent lipogenesis, the metabolic formation of fat that occurs in response to a meal.
The blue areas represent lipolysis the breakdown of fat that occurs in response to fasting between meals and sleep.
Now, you are giving your body less calories than you need, and once you maintain a calorie deficiency long enough, your body is forced to burn substantial amount of stored body fat to satisfy its energy demands.
Also, if you want to get rid of chest fat as soon as possible, you need to make sure that you are often very stubborn and not a fairly large but reckless calorie deficiency.
2. Eat Enough Protein
If you don’t eat protein, you’ll have a hard time losing weight, especially fat not muscle. Studies have shown that 0.8-1.2 grams of protein is best at a pound of body weight. And it is one of the best way to burn chest fat.
3. Resistance Training
Training is the driving force to body recomposition. Meaning it’s easy to lose fat using the diet alone but nearly impossible to build muscle without weight training.
Weight training is paramount to building muscle and improving body composition and I like to divide the pecs into three parts according to it’s origin.
- Pars Clavicular is which contains descending fibres the upper part.
- Pars Terni Costal is the lasso fibres the middle part.
- And finally parse abdominal as the ascending fibres the lower part while there are no upper and lower chest muscles.
It’s a physio mechanical matter of course that different exercises and working angles will stress ascending descending and natural fibres to a different degree.
So while it may be impossible to isolate certain strands it is possible to shift the main workload from one strand to the other by selecting appropriate exercise.
You need to do a minimum of 20 to 30 minutes of cardio daily before your workout and cardio is one of the fastest way to lose chest fat.
You can do high intensity cardio exercises like jumping jacks, burpees, jump rope, running the stairs and many more.
When you do these cardio exercises on daily basis, you not only burn your chest fat you also burn fat from your whole body like hips, belly, neck, chest and many more. You will notice some changes in your body in a while.
So when it comes to reducing chest fat, cardio plays a very important role.
Best exercise to lose chest fat
The simplest exercise you can do at your home or any where is push-ups. It is target chest muscles, pectoral muscles, triceps and also shoulders.
And you know the most important thing is what ? the most important thing is that you can do all these chest fat burning exercises without equipment at your home.
They harden the area of your chest, but there are many types of push-ups. You can choose the one that best suits your overall body shape and endurance, or you can alternate between workout.
Now, here you can see some fat burning chest workout that will help you to loose weight in breasts.
1. Standard Push-Ups
Fully extend your arms (shoulders, elbows, hands inline), keep your feet within 12 inches, and place them in the correct position on your toes.
Then bend your elbows, inhale and lower your chest just below your bent elbows. Exhale and push back to the initial position. It’s 1 reputation.
If you are a fitness beginner do 3 sets of 10 to 15 reps and work your way up to 20 to 25 reps.
2. Wide Hands Push-Ups
All you have to do is almost the same as the standard. The only difference is the position of your hand. Spread your hands wider than your shoulders and spread them to both sides.
The farther distance your hands are, the harder and more effective this exercise will be. Choose a distance that is comfortable for you and proceed slowly and further.
3. Arrow Push-Ups
This type especially enhances pecs. To do that, you will be in a standard push-up position, push your elbows about 45 degrees and shape your body into an arrow.
Then continue do a standard push-up.
4. Clap Push-Ups
Start lowering your chest from the push-ups position. When your chest is slightly below your bent elbows, push your hands up off the floor with enough force to clap under your chest.
After clapping, gently land, bend your elbows and go straight into another one. After practicing this type for a while, you can try out more difficult variations.
Do the same exercise this time, but clap your hands behind your back. Don’t forget to warm your shoulders before doing it.
5. Chest Tap Push-Up
This also requires sufficient warm-up. Lower your body from the standard push-up position, explode in the air and tap your chest to make your hands X-shaped.
Immediately then place your hand on the floor and lower it for your next push-up. If you really want to ignite your pectoral muscles, try to double pat your chest.
6. Staggered Arm Push-Ups
Get off in the standard push-ups position, but with one hand higher than the other and slightly wider than your shoulders.
Start lowering the torso as close to the ground as possible. Stretch your arms and push them up, and reversing your hands for the next push-up.
Remember to keep your body straight with your head, torso and hips aligned.
7. Decline Push-Ups
This requires a raised surface like a bench, a medicine ball, sturdy box or (for the first timer) curbs and steps are sufficient. The higher the surface, the more intense the exercise.
You are now in the standard push-up position, but place your foot at the height of your choice. Keep your elbows at 45 degrees and continue, just like a normal push-up.
Remember to keep your back and neck aligned. Use the gluteal muscles and core to keep your spine straight.
8. Dumbbell Pullovers
Dumbbell Pullovers are one of the most effective exercise for side chest fat exercise.
Place the torso on the bench with only the shoulders facing up. Your hips should not touch the bench and your feet should be firmly on the floor and bent.
Then grab the dumbbells with both hands and extend your arms across your chest. This is the first position.
Instead of bending your arms, lower the weight slowly in an arc behind your head. When you feel your pectoral muscles stretched, put the dumbbells back in first position.
Do 3-5 sets of 8-12 reps.
9. Incline Dumbbell Press
Lying down on a incline bench set at 45 degrees. Hold the dumbbells in both hands and place your feet firmly on the ground.
Support the core and lift both dumbbells over your chest to fully extend your arms. Arms should be perpendicular to the floor.
The weights should be in close contact with each other at the top of the movement. Then put them back on the top of your chest.
Do not bend your back or tilt your wrists back while holding the dumbbells during exercising.
Do 3-5 sets of 10 reps.
10. Incline Barbell Bench Press
Before you start, load the bar to the proper weight. When you try this exercise for the first time, do not try to lift it to the maximum.
Less or more, so choose a weight that is comfortable for you. Place yourself on a incline bench set at 45 degrees.
Then grab the bar together with your palms facing away from you and take away it from the rack. Stretch your arms, lift the weights above your chest, and slowly lower them to chest level.
Do 3 sets of 10-15 reps.
11. Chest Fly
Lying on the ground, bend your knees and keep your feet flat on the floor. Then take two small dumbbells and left them straight on your chest.
Then bend your elbows slightly and open your arms wide to the side. Then bring the dumbbells back together at the highest, squeezing chest.
This exercise can also be done on the weight bench. This allows you to go one or two inches further down and take on even bigger challenges.
Do 3-5 sets of 10-15 reps.
12. Wall Ball Shots
Hold a medicine ball in both hands and stand on the wall at arm length. Push your hips back, bend your knees and crouch the maximum amount as you’ll.
From this position throw the medicine ball at the wall as high as possible and come back. Then catch the ball as you descend for the next squat.
Do this exercise for 60 seconds.
13. Decline cable Fly
Place the pulleys within the highest position and set the desired resistance. Stand within the middle of the cable stand, grab the pulleys and bend your knees slightly and place one foot in front of the other.
Pull your arms diagonally down to meet in front of your body and bend your elbows slightly.
Then return the arm to its original position until the upper arms are directly in line with the side of the body.
Do 3-5 sets of 10-20 reps.
Q & A
Q. How to reduce chest fat in 10 days ?
Ans. If you want to lose chest fat in 10 days, then you have to follow discipline first, without discipline you will never be able to reach your goals in 10 days.
After that you have to follow your diet which means calorie deficit and after that you have to exercise twice daily with proper 8 hours rest.
Q. How to lose chest fat for teenage guys ?
Ans. If you are a teenager and if you have chest fat and you are thinking how to reduce chest fat then there is nothing to worry about.
Now I am going to name some exercises that you can do to lose side chest fat very easily.
These are Decline cable Fly, Incline Dumbbell Press, Decline Push-Ups, Clap Push-Ups, Standard Push-Ups and Many More.
Q. How to lose chest fat for female ?
Ans. If you are a female and if you want to lose chest fat fast then the first thing you need to do is to cut out salt, sugar and oil from your diet, it will be the same not only for females but also for males because oil Contains a lot of calories.
After that you need to do chest cutting workout once a day, such as Chest Fly, Incline Barbell Bench Press, Dumbbell Pullovers, Wide Hands Push-Ups and Many More.