“How To Lose Chest Fat”

The first thing you have to understand is that chest fat is exactly that, fat. If you have an abundance of chest fat, than your going to have a certain amount of fat all over your body. The first thing you have to understand is that you need to alter your diet in order to start losing fat. You see, it’s physically impossible to lose chest fat without losing fat around your entire body. Your body is a complete package and what you do in one area of your dieting or exercising will have a total effect on your entire body. You simply can’t lose fat in your chest area alone.

However, there are cases where you’re not really fat at all but you simply have boobs in your nipple area. This is more than likely a case of gynecomastia. We’ll take a look a that shortly.

The second thing you have to understand is that you have to kick start your metabolism to get it in the right gear in order to start burning up that excess fat. The only way to do this is through exercise, particularly aerobic exercise.

The third thing you have to understand is that you need to build up your muscle base in order to tone up the muscles of your body, especially in the chest area. The only way to do this is through resistance exercise.

These three things are necessary to effectively get rid of chest fat. Ready to go forward? Alright let’s look into each point.

1) Nutrition

Now, I’m going to keep this very simple. In order to lose chest fat, you need to lose body fat, and the only way to do this is by adjusting your diet so that you are in a slight state of calorie deficiency. Basically you need to eat less than your body currently needs to maintain your current body weight. So, if you weight 240 pounds and you are currently eating about 4,000 calories, you need to cut that down by about 1,000 calories in order to start losing the weight you want. Simple right? Good because it’s as easy as that.

How do you cut down? This is the hard part. This requires a dietary change that most people aren’t willing to do. Habit is the true barrier to fat loss. If you can manage to cut down the amount of total calories you ingest on a daily basis in order to stimulate weight loss, you are on the right track.

How do you know if your efforts are working? Simple, you start to lose weight. Nothing fancy. If you are not losing any weight, than you’re not cutting enough calories. I’m telling you, it’s as simple as that.

Here’s what you need to do:

Take your body weight and multiply that by 12. So, if you weight 190 pounds, multiply that by 14 and you get 2,280. Therefore, your base calorie rate will be 2,280. There are some other fancy equations to determine your caloric intake but this one will do just fine. It’s simple yet fairly accurate.

This is where you will start and you will base your meals on this number. Now, the second thing you need to remember is that you will have to spread your meals apart every three hours. That is, you need to eat about six small meals throughout the day that equals your base starting point (see above example).

This point is very important and one that you need to work out. You need to sit down, get a pen and paper and find out what meals you will be eating for the next week. This is vitally important and can save you a lot of headaches and disappointments. Let me tell you why. By planning your meals ahead of time, you know exactly what you are putting into your mouth and ensuring success with your diet. I’ll be very honest with you. If you can plan your meals in advance and know what you’re putting into your body, you will be successful at cutting fat from your body.

If you don’t plan, you will end up flying by the seat of your pants and more often than not, start eating junk food. So, plan your meals to be successful at getting rid of that chest fat. Here’s what I do. I’ll sit down on Sunday morning and make out my diet for the following week. Now, my meals are pretty consistent so really, the only meal that changes is dinner and maybe the odd lunch. I always have the same thing for breakfast and snacks because I know they work.

Once I know what meals I want to make, I’ll take out my trusty calorie counter (a small book that lists most foods and there nutritional content) and figure out my calories and macro nutrient intake. You can easily get a calorie counter at your local bookstore. Once that is done, I get all the ingredients I need on a grocery list and I head out to the food store. I will get all of my ingredients that I need for the following week. Another great thing about this is you don’t spend a lot of money on unnecessary purchases.

So, now you know what you need to do to start cutting the body fat.

Now, as you progress you will need to take your weight and measurements on a bi-weekly basis to ensure you are on track. You should be losing about 1 to 3 pounds per week and no more. You also want to make sure you are keeping the muscle and not losing it, so take your body measurements and get them down on paper.

I highly recommend that you use a meal journal to keep track of what your eating on a daily basis. This way, you always know what your eating and will know at the end of the day that your keeping on track with your caloric requirements. I remember when someone first told me to keep track of my eating with a journal, I thought that was crazy. However, after giving it a try, it made all the difference in the world.

Now, I can go on all day here but I’m going to direct you to one of my pages here:

Burning Fat

This page will have all the information you need to start burning fat.

Now, there are some resources that are very specific for getting rid of man boobs and chest fat. One resource is called “Get This Off My Chest - How To Get Rid Of Man Boobs”. It goes for about $39 but it’s well worth it because all of the information is geared towards getting rid of man boobs. The book will show you:

• What to eat to get rid of your man boobs;
• How to rapidly shrink the size of your man boobs.

Check out the website here.

Alright, my second point at getting rid of chest is exercise.

2) Aerobic Exercise

No, I’m not talking about going to an aerobics class to do the Jane Fonda workout. I’m simply talking about doing a simple exercise such as riding a bike or anything else that will help get some oxygen into your body in order to stimulate fat loss.

What you need to do is figure out your workout which will include cardio. This type of exercise is absolutely necessary if you want to burn off excess fat. Sorry, there is no way of getting around this. Cardio will need to be performed on a regular basis.

You see, cardio exercise forces your body to use oxygen as a fuel source. And, in order to burn fat, oxygen has to be present. So, it only makes sense that the more oxygen you have in your system, the better it is to burn fat.

Here’s what I suggest, start out by doing cardio 3 to 4 times per week for about 5 to 10 minutes per session. Activities such as jogging, skipping rope, elliptical training, biking, hiking, exercise bike training, boxing, or anything else that gets your heart pumping will qualify. You will want to perform your cardio first thing in the morning.

That is, as soon as you get up, your going to put on your sweats, drink a glass of water and do your aerobic exercise. I will usually do my cardio work Mondays, Wednesdays, and Fridays - Always in the morning.

After about two to three weeks of steady aerobic exercise, increase your aerobic activity by 10 minutes. Eventually, you want to be doing your aerobic activity for about 30 minutes per session.

The reason I want you to start doing cardio is to get the fat burning process going. By doing the first point, which is cutting down on your calories, you’ll drastically improve your fat burning efforts by doing cardio. Have you ever heard of “doubling down” in black jack? Well, think of cardio as your double down.

I want you to check out a resource from Mike Geary called "The Truth About 6 Pack Abs". This book will show you how to structure the optimal exercise routine to burn off the fat and get you into the best shape of your life. Check it out here.

Alright, let’s move onto the last point, which is weight training.

3) Weight Training

No, I’m not talking about going to the gym to do the Arnold Schwarzenegger Mr Olympia workout. All you need to do here is stimulate muscle fibres - Particularly the chest area.

Why weight training to help lose the chest fat? Here’s how I like to look at it. Let’s say your body is naturally shaped like a pear. You also start a weight loss program to help lose some fat. What’s going to happen is at the end of your program, what you’ll end up with is a smaller shaped pear for your body. You haven’t stimulated your muscular system to grow.

Wouldn’t it be much better to tone up and actually bring up the muscle shape? Imagine getting rid of those man boobs and replacing it with a muscular chest? The only way to do this is through weight training.

Now, I’m not talking about high intensity body building or anything like that. All I’m talking about is doing weights 2 times per week for about 40 minutes per session. That’s it. If you can mange to do this, you’ll stimulate enough muscle growth in order to get some shape to your body.

Not sure what type of weight training to do? Well, all you need to do is set aside two, forty minute (if that) sessions during the week. Try maybe a Monday and Thursday at about 6:30 PM. Or maybe the A.M. The point is, try and make some time for weight training two times per week.

Here’s a sample routine:

Monday:

Leg Extensions
2 x 12 repetitions

Bench Press
2 x 12 repetitions
This is a chest specific exercise

Incline Dumbbell Press
2 x 12 repetitions
This is a chest specific exercise

Seated Dumbbell Shoulder Press
2 x 12 repetitions

Single Arm Dumbbell Row
2 x 12 repetitions

Barbell Curl
2 x 10 repetitions

Leg Curls
2 x 12 repetitions

Ab Crunches
2 x 20 repetitions

This is just a sample routine you can try. Now, you’re probably wondering why you have to do all of these exercises and not just chest exercises. Sorry, weight training doesn’t work like that. You need to hit all the major muscles in order to get the most from weight training. Trust me, simply doing push ups is not enough. If you can do the above mentioned workout 2 times per week, you’ll start to feel and look better after about 3 weeks.

There you have it. If you can combine all of the above elements, I’m almost certain you’ll greatly reduce the amount of chest fat you have on your body. However, there is still the issue of gynecomastia. Unfortunately, there’s not a whole lot you can do about this. There are drugs out there such as novaldex that can block estrogen build up but they can be a little dangerous if not taken under a doctor’s supervision. My suggestion is to strongly visit your doctor and let him/her know of your condition and see if there is a way to get a prescription for novaldex or similar drug. However, that will have to be between you and your doctor.

Surgery is the last resort but is a permanent solution to gynecomastia. The procedure is relatively simple but again, you need to talk to your doctor about this. Basically, a small incision is made just below the nipple area and the doctor removes the fatty tissue. I know a few body builders who have had this operation done in order to remove excess chest fat. The success rate for this type of surgery is quite high and once you've have the procedure done once, it's permanent.

Alright, this is about as much as I can do for your chest fat. Again, take a look at the following book called “Get This Off My Chest - How To Get Rid Of Man Boobs”. It goes for about $39 but it’s well worth it because all of the information is geared towards getting rid of man boobs. The book will show you:

• What to eat to get rid of your man boobs;
• How to rapidly shrink the size of your man boobs.

Check out the website here.

Good luck.