How to lose chest fat? Lets find out.
One of the most unattractive features in a man’s body especially when he is out of shape is the appearance of man boobs or “moobs”. Which is why many men are looking into how to lose chest fat. It is a universal problem that makes millions of men desperate for help. The good news is that man boobs can be banished forever. To reduce breast enlargement we will start off with the understanding and belief of two major concepts:
- There is no such thing as spot reduction in man boob reduction
- The road to weight loss is two-pronged. Lower calorie intake, higher calorie burn.
How to get rid of chest fat – rule 1
There is no other way to say it but spot reduction simply is not true. You cannot have a focused fat reduction “strategy” to specifically rid yourself of man boobs simply because that strategy does not exist. The truth is man boobs and the fat deposit that is causing it is proportional to the overall fat level in your body.
To better facilitate a man boob reduction program you must adopt a holistic weight loss approach which means you do not only workout your chest area but your whole body. The needed exercises you have to do will be discussed in length in the latter part of this article.
Weight loss is equal to lower calorie intake and higher calorie reduction
What does this actually mean? This simply means that there is no “best” exercise or exercises in the world that can act as a stand-alone solution to your weight problem. Losing weight is always fought on two fronts – the volume of the food you eat (also, the kind of food you eat) and how long you work it out in the streets or in the gym.
Exercise will not have the desired effect on your body if you keep on eating junk food and your dieting efforts will not amount to much if you do not engage in regular, intentional exercise regimen.
Chest reduction exercises
How to lose chest fat fast? To have faster results in your chest reduction efforts you must first start in developing the habit of burning most of the stored fats in your body. There is no other way but to start with cardio exercises. This can be as simple as walking your dog everyday for 30 minutes or brisk walking with a friend every morning and afternoon. The slow start is great for people who have serious weight issues. Obese men tend to be stressed easily with excessive physical movement.
By starting with light cardio exercises you do not only motivate yourself to slowly develop the habit, but also control the level of physical exertion so that it will cause as little stress as possible to your body. The dog walking can easily progress to slow jogging.
Jogging can burn up to more than 500 calories per hour. But this can go up (or down) depending on your speed and your weight. Obese people tend to lose more weight with cardio exercises because their bodies burn a lot more calories as they weigh more.
Jogging can lead to running, which burns around 100 calories per mile for men with average weight. Heavier men can burn a lot more. The good news here is that when you weigh more, you get a lot more from cardio exercises.
Check this article about proper weight lifting exercises for chest fat reduction.
Chest fat reduction diet
Because a sound chest fat reduction strategy is a two way approach, now that you have covered the exercise side of things, it is now time to cover the how to get rid of chest fat by correct diet. The first thing you need to do is to banish any unhealthy food or beverage you are used to consuming. Up in the list are high fat foods from fast food chains. Burgers and fries need to go, not completely but most of the time (a cheat day would be nice once in a while). Soda, a high volume of booze and other high sugar beverage also need to go.
What can you eat? Fruits and vegetables are a good bet. Leafy greens must be on top of the list. Eating berries, grapes, citrus fruits, apples, banana and other fruits known to have high levels of antioxidants and fibre are also a good choice. You might also want to consider eating rich sources of protein. Top on the list must be fish – the fatty ones are the best like tuna and salmon. These can provide the body with protein and a healthy kind of fat (Omega 3). Chicken and turkey is also a great protein source without the skin of course. How about meat? Meat is okay too just be sure to eat the lean part only.
Since you want to eat a balanced diet, you cannot leave carbohydrates for good. But instead of going for the white starchy source of carbohydrates, you might want to consider eating complex carbs in the form of whole grains and if you opt for rice, go for the brown rice. These makes the body work harder to process it for its starch thereby helping it regulate weight.
Diet is not just about eating the right food, it also means eating the right volume. Now binge eating happens when the body is deprived too long of food resulting to the high levels of cravings. Controlling the tendency to binge eat is easier said than done, even among men. Eating three meals a day in regular intervals allow the body to get used to the timing of the meals thereby regulating better one’s appetite. Two snacks, one in the morning and one in the afternoon can further help the body regulate appetite.
It is best to eat small meals all throughout the day than eat only once but consuming a lot more. Applying good and effective practices in consuming food and expending calories is how to speed up chest fat burn. Workouts to burn chest fat simply cannot do it alone. Now you know how to lose chest fat. It’s up to you to use this knowledge and start losing it. Good luck!
Want to accelerate your chest fat reduction process? Check this article to discover natural treatments that can enhance how fast you get rid of chest fat.