Chest fat can be very uncomfortable for men, especially when they want to take off their shirt around others.
If you’re a man and are struggling with chest fat, odds are, you have a condition called Pseudogynecomastia.
It’s when there are increased fat deposits around your chest.
Most often than not, people who have this also have excess body fat in other areas.
Women usually store more fats around their thighs and hips, whereas men have around their chest belly and love handles.
Luckily, this is a totally fixable issue.
Today, we have here a video on how you can quickly lose your chest fat through 3 steps.
These include knowing your macros, which we will be discussing more next so continue watching.
Step 1: Decrease your overall body fat percentage
Unfortunately, targeting your chest fat with just one exercise isn’t possible.
However, some exercises build your muscles and improve your chest’s shape and definition.
Spot reducing, on the other hand, just can’t be.
What you can do is to burn enough overall body fat so your chest fat gets reduced as well.
To do this, you must first know your macros.
Filling those macros with fresh whole foods is the key here.
Fortunately, you can find such foods easily in any grocery store.
You can also consider cycling your calories.
For example, drop your calories lower by 30% from maintenance for 2 weeks then bring your calories up to maintenance levels for 2 weeks.
Step 2: Do weight training
Next is to break down your muscles with weights.
Doing so will divert all you’ve eaten towards rebuilding your muscles, so it’s easier for you to lose body fat.
Eventually, this will also help you build muscle size, shape, and strength, specifically around your chest.
Again, you can’t target the fat on top of your chest muscle.
However, you can target the muscle itself.
To do this, perform these five exercises that will help reduce your chest fat: bench press, dumbbell press, chest fly, chest dips, and push up.
Ideally, complete 3 sets of a heavyweight of each for best results.
Even if your goal is to improve your chest, working the rest of your body with other exercises like squats and pullups are important.
Training all your muscles will boost your metabolism, promote fat-burning during and after the workout, and help you create a proportional physique.
Step 3: Work on your posture
Although improving your posture won’t directly reduce chest fat, it can significantly improve the appearance of your chest.
Many of us spend most of our time hunched over in front of a computer or a steering wheel, leading to a tighter chest and a weaker overstretch upper back.
This then results in a postural deviation called shoulder protraction, making your chest look worse.
Fortunately, you can fix this postural imbalance.
First off, stretch your tight muscles by hanging off of a pull bar.
If not, then simply place your elbows on a bench and lower your upper body to the floor until you feel the stretch.
Next, strengthen your back muscles through barbell rows and low rows.
Then lastly, practice good posture throughout the day.
What do you think about this video? Share your comments or questions below.