There are not many worse places for a man to become flabby than in the chest area. When you’re at the beach or pool party and all the other guys tightens perfectly toned pecs it can be a horrible awkward moment when you remove your own top and revealing. . Well let’s calk just a little more “feminine” appearance. But if that sounds like you, never fear. Chest fat is stubborn, but it CAN be treated if you take the steps outlined below
Get on. . wagon. Yep, it can be painful, but it’s absolutely necessary, that nightly six pack of beer that you like so much must be put aside for a while, at least until you have lost the flab you set out to lose. Alcohol lowers the amount of testosterone in the body and reduces your ability to burn off fat. On top of that, the spirits (and beer in particular) dumps an extra calorie load on your system that you can definitely do without. Let’s lose the man b ** bs first, then you can celebrate with a cold one, okay?
Stick to low G. I foods. If you do not know what that is, do a little research on the glycemic index and remove from your diet some foods that have a high GI rating. This includes most things with high sugar and certain carbohydrates like white bread and potatoes. High GI foods leads to increased insulin production and if you remember anything from your high school biology class will know that insulin lowers the rate at which our bodies burn fat. This is obviously not good for us, because we want to burn fat faster!
Do strengthening exercises. But do not take any notice of any inaccurate advice out there, and start focusing on doing push ups or other exercise that works the pectoral muscles exclusively. This will not help you burn your chest fat faster, and is a poor use of your workout time. Instead incorporate thoie exercises as a small part of a full strength routine that works all the different muscle groups in your body. This approach will have a far more stimulating effect on your metabolism and get your body to burn fat faster.
Do HIIT. To lose the chest fat you need to get your heart rate up and make heart workouts a regular part of your daily routine. But do 15-20 minute sessions of high-intensity interval training three or four times a week is a far better approach than spending hours and hours plodding along the same boring speed on the treadmill. Why? Because it burns fat faster and longer than traditional cardio training. The added bonus is that you get it done in half the time!
Create a workout schedule and stick to it. But do not overdo it, you must give your body enough time to recover. Always take a day off between interval training for example. If you exercise consistently and combine it with the dietary changes as described in Step 2 you should start to see a noticeable reduction of breast fat in a matter of weeks, and depending on how much fat it was to lose, you can expect to see massive reductions in 3 or 4 months.
Tips and Warnings
If you have not worked out in a long time, or have any existing health concerns always consult your doctor before embarking on a new exercise regime.