Exercises to burn chest fat for men

Recommendations for men to burn fat on the pectoral muscles

We offer useful tips that will help you get rid of fat deposits on your torso and tighten your chest.

• Visit an endocrinologist. Sometimes the cause of breast enlargement in men is gynecomastia. This disease is characterized by the proliferation of mammary glands. Gynecomastia develops due to hormonal imbalance.
• Avoid fast food. Foods rich in carbohydrates can lead to obesity. But you don't need to give up carbohydrates completely. Reduce the content of “coals” in your diet to 45% and eat them before 14.00. Please note that these should be healthy cereals, not white bread.
• Move more. Those who lead a sedentary lifestyle have an increased risk of developing obesity. Do at least 3 moderate cardio workouts per week. This could be jogging, race walking, swimming or just walking in the park.
• Get rid of swelling. Excess weight, and with it “female breasts,” in some cases appear due to swelling. Only a doctor can determine the exact cause of swelling. But now you can reduce your salt intake, which will slightly reduce body swelling.

Real ways to burn fat

Excess weight and unaesthetic folds of fat on the chest are a problem that worries men more. Because of saggy “boobs,” a representative of the stronger sex does not feel courageous and attractive.

To restore the beauty and slimness of your body, you need to use all the methods that start the process of burning fat. The set of methods includes:

• proper nutrition, the energy value of which is less than daily calorie expenditure;
• additional consumption of foods and drinks with a fat-burning effect;
• performing exercises to work out the problem area;
• additional methods that accelerate weight loss: massage, the use of creams to improve skin tone and improve blood circulation in it and subcutaneous fat, swimming, sauna, etc.

Methods of losing weight with an emphasis on the chest area, used in combination, will help get rid of excess fat in this area.

Exercises for men and women

Physical exercises for the chest help both men and women get rid of excess fat deposits in this area. Women's exercises are characterized by the absence of excessive strength loads. To lose weight in the chest area, men need to perform a set of exercises to work the muscles of the chest, back and arms.

Approximate complex for women:

• exercises with dumbbells with a small weight of each (you need to make sure that the weight is not too heavy, but not too light);
• standard squeezing from the floor;
• wall push-ups.

Important! It is useful to alternate such physical activity with Pilates, swimming, and jumping rope.

For men, a complex consisting of the following exercises is suitable:

• pushups;
• exercises with dumbbells with sufficient, but not too much weight;
• exercises with an expander.

Daily jogging will help increase the effectiveness of your training.

You may also be interested in: Basic chest exercises

Nutrition correction

When developing a nutrition program to reduce fat deposits in problem areas of the body, you need to adjust the energy value of the diet. To lose weight, an adult should consume approximately 15-20% fewer calories than he or she consumes on average per day.

The optimal energy value of the daily menu for weight loss depends on a person’s individual anthropometric parameters (height, weight, etc.), the level of his daily physical activity, gender, and health status.

To quickly get rid of fat folds in the upper body, you need to make adjustments to the composition of your diet, eliminating:

• semi-finished products;
• pastries made from butter dough;
• confectionery;
• fried foods;
• smoked meats;
• foods with excess salt.

Protein foods will be beneficial for muscles: lean meat, nuts, chicken eggs, dairy products with moderate fat content, beans, seafood.

Diets

When choosing a diet for weight loss, you need to abandon nutritional methods that promise quick weight loss.

Rapid weight loss will cause the chest area to lose fat tissue too quickly, and this will inevitably lead to sagging skin and the formation of unattractive folds, wrinkles and stretch marks. To acquire the beauty and elasticity of the soft tissues of the chest, it is enough to follow the principles of proper nutrition.

Diet rules:

1. Simple carbohydrates are replaced with complex ones.
2. Avoid eating 3-4 hours before bedtime.
3. Preference is given to protein foods, since proteins are beneficial for all body tissues, but primarily for muscles.
4. Organize at least 5 meals per day, eating a small portion each time, which is enough to satisfy hunger, but not completely satiate with food. A feeling of fullness will occur 15-20 minutes after eating, when the food begins to be absorbed by the body.

When losing weight, drink 1.5 or more liters of water per day.

Fat burners

When choosing fat burners, you should give preference to products that are completely natural in origin. This will ensure a smooth and soft effect, thereby avoiding excessive stress on the nervous and cardiovascular system.

Products that accelerate metabolism and burn fat cells include:

• ginger;
• grapefruit;
• pineapples;
• berries;
• greenery;
• green tea.

Consuming them in moderation will also help you gain vigor and increase physical endurance.

You can also pay attention to industrially produced fat burners:

• lipotropics – block fat synthesis in the liver and promote the breakdown of adipose tissue into fatty acids;
• thermogenics – increase body temperature by 1-2 degrees, thereby accelerating metabolism and fat burning.

Attention! Before using fat burning supplements, you should consult your doctor.

Sample program

We offer a training plan that will help any guy remove fat from the pectoral muscles. Exercise 3 times a week, giving your chest muscles a rest for a day or two between sessions.

• Warm-up: cardio machine (7-10 min.) + warming up the hand joints.
• Bench press (3-4/8-12).
• Dumbbell flyes (3-4/8-12).
• Dips (3-4/12-15).
• Pullover with dumbbells (3-4/12-15).
• Push-ups (3 sets to failure).

3 more useful tips

It is extremely important to adhere to 3 more recommendations:

1. Mass growth. To do this, you need to gradually increase the weight of the dumbbells and the number of approaches. If you have a lot of extra pounds, you will have to spend more time training to burn fat more actively. Muscle growth will be more productive if you follow the recommendations for a balanced diet.
2. Warm up. Before you start exercising, do a warm-up, such as doing a series of wall push-ups at a fast pace. Jump rope to warm up your muscles and prepare them for strength training.
3. Selection of weights for training. If you haven’t exercised for a long time and are starting exercise for the first time, then you need to start with light weights. This is of great importance, since if you take on a lot of weight at once, you can injure your shoulder and back. Sports doctors recommend starting with several exercises from the proposed complex. Once you strengthen your muscles, you will be able to perform a set of weight-bearing exercises.

Strength exercises strengthen the pectoral muscles well, shaping a masculine figure silhouette. After a few months of regular training and following nutrition recommendations, you will be able to see excellent results that will be noticeable not only to you!

Training Tips

Exercising will help you remove fat from your pectoral muscles if you follow the basic principles. Let's list them:

• The optimal volume of training is when a man does 3-4 sets of 8-15 repetitions in each exercise.
• The weight should be selected so that the last repetitions of the set are performed with maximum effort.
• Rest between approaches - depending on how you feel (until your heartbeat calms down), but no more than 3 minutes.
• Cardio training should last at least 40 minutes. Otherwise, their effectiveness will be low.
• We recommend that obese men start with simple walking rather than running. This will protect your heart and knees.
• If the “cardio + strength” regimen is difficult, reduce the intensity or number of sessions, otherwise overtraining will occur.
• Add 1-2 chest exercises (for example, push-ups) to your morning exercises. This will help tighten your torso faster.

The myth about local weight loss

Excess fat in an overweight person spreads to the thighs, abdomen, limbs, buttocks and chest. And in women, it is also actively deposited in the breasts. Therefore, the statement that everyone can lose weight in a certain area of ​​the body is a myth.

By following a diet and adequate physical activity, excess weight disappears gradually, and at the same time a person loses weight in all parts of the body.

If the goal is to reduce the volume of the chest, then fat deposits will decrease not only in this area, but also on the rest of the body.

Expert opinion

Evgeniy Kislitsa

Practicing surgeon. Certified massage master. Two-time vice-champion and heavyweight champion of regional kettlebell lifting competitions.

For the body, adipose tissue is a universal source of nutrients and energy that it will use in stressful situations. For example, during fasting. Due to the physiology of the human body, reserve fat reserves are deposited by the body in special areas on the body - the so-called “fat depots”. It is here that adipose tissue is most developed, and it is these areas that are most difficult to lose weight. Natural areas of fat deposition include the hips, buttocks, abdomen, and in women, also the breast area (the fatty part of the mammary glands). Although in men, when they are overweight, fat is stored in reserve in the chest area, which leads to its formation according to the female type.

Be sure to check out:

View from the back: how to remove fat on the back under the shoulder blade Getting rid of unnecessary reserves, or how to remove subcutaneous fat How to remove fat from the arms and armpits: effective exercises and nutrition rules

Reasons why breasts become large

The cause of macromastia (large breasts) is the development of adipose and connective tissue, as a result of which the size and weight of the mammary glands increases. Bust enlargement occurs during puberty. But development and change in shape lasts throughout a woman’s life.

Factors influencing breast size:

• Hormonal background. The formation and growth of breasts depends on hormones: estrogen, progesterone, prolactin, thyroxine. Breast enlargement during puberty or pregnancy is an abnormal response of the body to normal hormone production. In this case, it will not be possible to get rid of the problem with the help of hormonal drugs, so in most cases the issue is resolved through surgical intervention. Also, breast enlargement can be a reaction to taking hormonal contraceptives;
• Xenoestrogens. These are harmful substances that penetrate the female body along with low-quality products, cosmetics and detergents. They accumulate, negatively affect the body and disrupt its functioning, as a result of which fat deposits appear in the abdomen and chest;
• Weight gain. For every extra kilogram you gain, your breast weight increases by 20 g. Accordingly, in order to enlarge your breasts by one size, you need to gain 10 kilograms;
• Heredity. If a woman has large breasts, there is a chance that her daughters will also have an impressive bust;
• Plastic surgery. A fairly common surgical procedure in which special implants made of safe material are inserted into the mammary glands.

How to reduce breast size at home

Women with a large bust size want to know how to reduce breast size without surgery. If this is not a consequence of problems with hormones, then it is quite possible to remove a couple of sizes at home. To do this, you need to completely change your lifestyle.

Nutrition

In order to shrink the mammary glands, a short-term diet will not be enough, since the size goes away quite slowly. A positive result will only occur if the diet is changed and the body receives the optimal amount of calories per day.

In order to optimize your diet, you need to eat foods from different food groups in the optimal ratio:

• Up to 50% of the diet should be proteins;
• Up to 20% fat;
• Up to 30% carbohydrates.