As we gain weight, results of fat are seen on chest and all over our body. Due to genetics, following an unhealthy lifestyle and infrequent exercise creates fat cells all over the body and mainly if the fat sits on the chest it becomes more noticeable.
To get rid of the chest fat we have to do exercises like push-ups, bench press, cable cross, and cardio exercises like stair stepper, elliptical, running outside a moderate space, jumping rope and bike can be done. You can also create a calorie deficiency chart to check how many calories you have consumed.
How to lose chest fat in a week?
It would be better if you get yourself physically examined. You should have an idea about the fat percentage of your body and also in your chest.
There are some requirements of fats in the body. It should be fulfilled and you should not run after losing weight and removing fats.
You should get your whole body examined and then you have to prepare the strategy for removing the fat from the body if it is needed as per the examined report.
You should not go after days, there are many websites that claim to reduce the body chest fat, but many of them hide the fact that you should get your whole body examined before working out for removing the chest fat.
It has been greatly said that you become what you eat. The point that I am trying to make you understand is you should have great dietary control and must have a good and healthy diet that is suitable for your body.
You should consume foods that have less fat in them if you have a fat storing problem in your body. Although diet plays a main role you should work out to lose fat and gain strength.
You should look into doing power reps. Power Reps are achieved by overexerting your muscles, which would go like this.
Power Set 1:
(1): Bench Press as much as you can do (8 reps until you can’t do anymore)
(2): Lower weight, (as many reps as possible)
(3): Lower weight, (as many reps as possible)
(4): Switch to Push-Ups, (as many reps as possible)
Rest for 2 minutes…
Power Set 2: Repeat
Power Set 3: Repeat
Power Set 4: Repeat
Power Set 5: Repeat
You should work according to the body’s needs and do not exert much pressure that would cause excruciating pain to your body.
If you feel that some problems have occurred you should consult the doctor and it would be better if you do all these reps under the guidance of any fitness trainer.
One out of every third man is facing this problem of chest fat that means you are not alone facing this problem there are many like you. Understand that it takes some time and your regular care to deal with this problem. It would be better if you do not go for a straitjacket solution and do what is good and will suit your body.
You should go for a good and healthy diet, proteins can help a lot. Fat is also caused for various reasons; you should get the reason why the fat is accumulated in your body.
Also Read: How To Reduce Cholesterol In 30 Days Naturally?
Physicians can help you to understand this better. You have to understand that you cannot reduce the fat of any particular part of the body. It would create disharmony in the body. Your exercise should be like that it reduces the body fat and you should try to put the body fat below 10%
Chest Fat Burning Exercises Without Equipment
Fat burning can be done without equipment, one with the giving direction to your diet and food habits. Some quick tips to reduce body fat, you should include this exercise in your daily routine:
- Incline cable fly
- Dumbbell incline press
- Bench press
- Cable Crossover
Ways to reduce chest fat naturally
Naturally, you can cure anything by having control over your diet. Keep control of your tongue and say no to an unhealthy diet.
You have to include those foods into your diet that provides health benefits to you and remove the fats. Know what not to include in your diet. You should not include the following things on your diet:
- White Rice
- White bread
- White pasta
- Sugar Syrups
Method to reduce chest fat by yoga
Practicing yoga regularly and on daily basis can help to reduce body fat. As said the fat can be lost all over the body and not in just a particular part of the body.
A word of caution: You have to consult the doctor if you feel pain while doing the exercise and yoga. All these yoga practices must be done by any fitness trainer or expert.
How to burn chest fat?
To burn chest fat we can do exercises regularly and maintain a proper diet by creating a deficiency chart.
How to create a calorie deficiency?
Calorie deficiency helps in reducing the intake of carbohydrates and fats. Along with this people undergo weight training with high-intensity workouts to reduce chest fat. You can track the calories that you consume by noting them down in a notebook and there are also some apps available that calculate how many calories you have consumed.
To know how much weight you lose, once you start to diet, do it continuously for three days. On the third day you can check the calories that you consumed just by dividing it by the number of days you have consumed the calories.
Working out in a gym also helps in losing chest fat as it burns calories. Try doing more high-intensity workouts and cardio workouts as it helps in losing almost a pound.
Exercises to lose chest fat
By doing exercises you can tone and firm the area of the chest.
Push-ups mainly focus on the upper and lower parts of the body. Doing push-ups helps in burning calories, improves your flexibility, improves your balance and protects your shoulders and lower back from injuries. Push-ups also help in toning the chest as this exercise works the pectoral muscles in the chest and triceps, that is the muscles and upper arms.
To do push-ups lie your belly, arms and legs on the floor, and position your hands slightly wider than your shoulders. Try not to lock the elbows and bend them slightly. Extend your legs as you get a balance on your hand and toes.
Take your belly with the arms and ties out and in. Inhale when you take your belly with the arms when you go inwards and exhale when you pull it back outwards. Try to keep your body straight from head to toe.
2. Bench Press
Bench press helps in building up the chest, arms and shoulder muscles. It also helps in working out with the pectoral, major and minor triceps, anterior deltoids and core muscles. Use a piece of lower equipment to start the bench press exercise and make sure that someone stands behind you as if you drop the bar, it doesn’t injure you.
Lie on the bench with your back flat and hold the bar above eye level. Pull your shoulders together with the bar as your back lies down on the bench. Do this too and fro. Keep your elbows at a 45degree angle as the bar comes low. Once the bar touches the belly, lift it back and slowly.
3. Cable cross
Cable cross helps in the reduction of the chest as it starts with pecs and hits the outer part muscles. Set the pulleys above your head. Set the weight resistance as low and do this exercise as many times as you can.
Stand in the middle of the pulleys, keep your straight, stag your feet and put your palm into the pulleys and pull it towards your chest. Inhale when you pull it inwards and exhale when you pull it outwards. Do it slowly.
4. Dumbbell pullover
A dumbbell pullover helps in building the muscles from the upper to lower back. It gives strength to the upper body. Lie flat on a workout bench, and hold a dumbbell. Inhale as you lower the weight behind your head in an arching position until your chest feels an armed position. Bring it back to the starting position and do this repeatedly.
Use lightweight dumbbells in the starting and let someone stand beside you, in case you lose the grip they can help you by avoiding any injury.
5. Cardio exercises
Cardio exercises are a combination of many exercises like stair stepper, elliptical, running outside a moderate space, jumping rope and bike. All these exercises help in reducing chest fat and toning the body. Try to do these exercises for at least 20 to 40 minutes four times a week.
Chest fat burning exercises without equipment
To reduce chest fat without equipment you do exercises like pushups, stair climbing, cycling, and speed running which help tone the chest and reduce the lower parts of the body. You can also follow a diet where you can intake leafy vegetables and fruits, avoid eating highly processed food, carbonated beverages, alcohol and smoking and keep a note of how many calories you take.
Frequently Answered Questions
1. How can I lose chest fat?
Chest fat can be lost by exercising regularly and creating a calorie deficiency chart. Exercises like push-ups, cable crosses, dumbbell pullovers and bench press can be done.
2. How can I lose chest fat in a week?
You can lose fat by creating a calorie deficiency chart that is noting on how many calories you are consuming. Consumption of fruits and vegetables and exercising regularly which includes high-intensity workouts and cardio work helps in reducing chest fat.
3. Is chest fat easy to lose?
You can lose chest fat if you follow a healthy lifestyle. Some people lose one pound per week as they do exercise and diet regularly.
4. How can I reduce chest fat at home?
You can reduce chest fat by having a planned meal and doing cardio workouts. Cardio workouts include stair climbing, push-ups, running, speed walking etc. Along with these exercises, you can take lukewarm water with honey and lemon in the morning.