Are you struggling to lose stubborn chest fat? Chest muscles play a crucial role in activities like lifting and pushing. Excess fat in this area can be bothersome, often due to high overall body fat. Sometimes, medical conditions also contribute to this fat accumulation.
One such condition is sarcopenia, a muscle tissue loss linked to aging. It can cause your body to retain more fat, leading to a puffy chest. In women, hormonal changes may increase chest fat. Any sudden changes, such as lumps, need immediate medical consultation.
Men might experience increased chest fat from gynecomastia. This condition, often related to hormonal imbalances or obesity, enlarges breast gland tissue. It’s more noticeable in men due to their typically smaller breast glands.
Reducing chest fat requires knowledge and effort. Whether it’s general body fat or specific medical conditions, you’ll learn how to effectively tackle chest fat here.
Table of Contents
Get Rid Of Chest Fat With Bodybuilding
Fat in the chest area should not always be confused with gynecomastia, a medical condition characterised by the growth of excess breast tissue rather than fat tissue in men. Excess fat on your chest and other areas can only be removed through exercise and a healthy diet. You can follow these steps to get rid of chest fat:
- Begin dieting early. Even during the off-season, it’s a good idea to keep a close eye on what you eat, but if you have a competition coming up, start your diet at least 16 weeks before the contest date. Make sure it’s a well-balanced diet rich in protein and low in fat, with plenty of whole grains, fresh fruits and vegetables. Egg whites, oatmeal, fresh fruit, chicken or lean ground beef, whole-grain pasta, steamed fresh vegetables, cottage cheese, and whole-grain bread are all recommended as six meals per day. A protein shake should also be included in one or two of the six meals.
- Focus your chest training day on pec-specific exercises like bench press (flat and incline), Smith Machine incline presses, dumbbell flys, dumbbell decline presses, dips, cable crossovers, and a pec deck workout.
- Include cardio exercise in your workout routine. To help burn off excess fat from your pecs, perform cardio exercises such as running, rowing, stair-stepping, or elliptical training for 30 minutes up to four times per week.
- To incorporate cardio with your strength training, perform your resistance workout as a circuit. Circuit workouts, according to personal trainer and former bodybuilder Matt Siaperas, save time by allowing you to get fat-burning aerobic exercise while also working your muscles with resistance. Perform only one set of each exercise during your workout, moving from exercise to exercise with no rest in between.
Get Rid Of Chest Fat With Surgery
If you can’t get rid of chest fat despite initial treatment or observation, your doctor may recommend surgery.
There are two gynecomastia surgery options:
- Liposuction: This procedure removes breast fat but not breast gland tissue.
- Mastectomy: The breast gland tissue is removed during this type of surgery. Small incisions are frequently used in surgery. This less invasive type of surgery has a shorter recovery period.
Get Rid Of Chest Fat Naturally
Losing chest fat is no different than losing fat anywhere else on your body, and there is no way to lose fat from your chest alone. It is part of total-body fat loss. If you want to tone up your pecs, here’s how fat loss works.
To lose one pound of fat, you must burn 3,500 calories. It’s all math, specifically the Forbes equation. A caloric deficit can be achieved through diet, exercise, or both.
Most of us consume between 1,800 and 3,000 calories per day. You don’t have to make any drastic changes. Dropping 500 calories from your daily intake results in a weekly weight loss of one pound, and those pounds add up quickly. You’ll be down nearly 10 pounds after two months. The key to success is consistency: Making small changes on a daily basis always yields better, longer-lasting results than starving yourself or crash dieting.
The keto diet can be especially effective if you want to go all-in on low carb. A keto diet is essentially a very low carb diet in which carbs are limited to 50 grammes or less per day, with moderate protein and relatively high fat intake. While eating fat to lose fat may seem counterintuitive, fats and proteins can satisfy hunger, causing you to eat less overall. The goal of the keto diet is to get your body into ketosis, a state in which it burns fat for fuel instead of carbs — but only after it has used up any stored sugar in your liver and muscles. If you have trouble with moderation, it might be a good idea to track your calories. There’s an app for that, just like there’s an app for everything these days.
For this exercise, you’ll need weights and a bench. To avoid injury, start light and gradually increase your weight — don’t be a hero. In this description, we’ll use a barbell, but you can also do this exercise with dumbbells.
Lie on a workout bench with your back flat and the bar against your chest. Maintain a shoulder-width distance between your hands. Slowly press the bar up until your arms are straight but not locked. Keep your elbows at a 45-degree angle as you lower the bar back down. Allow the bar to brush against your body before pressing it back up.
The good old-fashioned push-up — no weights needed and extremely effective.
To perform a proper push-up, begin in a plank position with your hands under your shoulders and your feet shoulder-width apart. As you slowly lower to the floor, keep your arms tight to your body. Raise your body by pressing your palms into the floor. Repeat, attempting to increase the number of reps each time you exercise.
You’ll need a set of dumbbells and a bench for this exercise. Begin by lying completely flat on the bench. Hold the dumbbells straight up, over your chest — the dumbbells should be parallel to the floor. Keep your thumb tightly wrapped around the bar for your own safety. Nobody enjoys getting a dumbbell to the head. Slowly lower the weights over your head toward the floor, but don’t go past your ears. Then, return them to the starting position. Repeat. Remember to start with lighter weights and work your way up. There’s no shame in asking someone to spot you.
A cable cross can be performed on a machine at the gym or at home with exercise bands. The cable cross identifies the area of your chest beneath your arms, near your armpits. If you’re using a machine, adjust the weight to achieve the desired resistance. It’s best to do as many reps as you can with a lighter weight for tightening and firming. Begin by keeping your hips square and your back to the machine. Pull the handles towards you until they intersect and form an X.
It’s probably safe to say that no one enjoys cardio, but if you want to cut calories and burn fat, it’s in your best interest to kiss and make up. Aim for 20 to 40 minutes four times a week for best results. On the bright side, when it comes to cardio, the world is essentially your oyster. Among the best options are:
- jumping rope
- running at a medium pace (outside or on a treadmill)
Swimming can be a great way to lose excess chest fat and tone up the upper body. It is especially beneficial for women who want to lose breast fat. It works out the chest muscles quickly and effectively. If you can spend an hour a day in the pool without taking more than a 2-5 minute break, you can easily lose chest fat in a month.
Dhanurasana, also known as the Bow pose, can help women lose chest fat. To perform this asana, lie on your stomach on the floor and lift your legs upward and backwards, folding them from the knees. Move your upper body in an upward and backward motion. To complete the pose, hold your feet with your hands for at least 30 seconds.
Women can easily perform Balasana, or the resting child’s pose, to reap the benefits of reduced chest fat. Place your legs under your hips and sit on the floor. Your hips should be completely supported by your legs, and your body should be well balanced. Now, lower your head until it touches the ground. Take your hands back to hold your feet’s ankles once you’ve touched the ground. Hold the pose for 30-40 seconds before relaxing.
Ustrasana, or the camel pose, can also help women lose chest fat. On your knees, stand on the yoga mat. Your hip should not be supported by your legs. Maintain your torso erect at first, then slowly bend backwards and grasp the ankles of your legs with your hands as shown in the picture. Hold this position for 30 seconds before releasing.
Natarajasana, also known as the Lord of Dance Pose, is an advanced level yogasana that should not be attempted by beginners. To perform this pose, stand on one leg and then raise your other leg upwards and backwards, as shown in the image above, to hold it with your hands.
How To Get Rid Of Chest Fat Under Arms?
To tone your underarms try to do these exercises:
- Downward facing dog
- Triceps press
- Triceps extension
- Chest press
- Bicep curl
- Bench dip
- Triceps press-down
- Seated row
Get Rid Of Chest Fat Reddit
There has been a lot of discussion about how to get rid of chest fat on Reddit. Mainly it says that there is no such thing as spot fat reduction. You should work chest exercises (bench press, flys, etc.) to build a muscle foundation so that skin and fat fall in a more flattering manner. Also, work on your back and shoulders as well. It appears to tighten things up a little more. Losing weight will only make a minor difference. Most people lose a similar proportion of muscle and fat when they lose weight. As a result, your proportions will look very similar, albeit smaller. Lifting weights is the solution. Instead of losing muscle, you will gain muscle. You don’t want to just burn fat and muscle. You want to lose fat while building muscle. As a result, your muscle-to-fat ratio improves (more muscle, less fat).
This is the only way to get rid of chest fat. This would be extremely difficult to accomplish using cardio (running, swimming, sports, etc.) Diet is also extremely important. In fact, it is more important than physical activity. Consume fewer calories and eat healthier. You will lose both fat and muscle if you only do cardio. So you’ll be much smaller, with less fat in the stomach, but you’ll still have chest fat, even if the rest of your body is skinny. That is why it is critical that you exercise with weights. You can also do bodyweight exercises, such as push-ups. However, it must be resistance training rather than cardio. Cardio can be done in addition to resistance training. However, don’t make cardio your primary focus. Weights and diet are the main ways to get rid of chest fat.
How To Get Rid Of Chest Fat As Teenager?
If you want to lose chest fat, you must lose fat all over your body. Fat cannot be removed from a single location. Begin by eating fewer calories than your maintenance calories. Sleep for at least 7-8 hours. Incorporate compound movements into your workout as well. Leg days should never be skipped. You can speed up the fat-loss process by including cardio. Begin doing push-ups and pull-ups at home. If you are doing it for the first time, don’t be afraid to try it. Make a habit of doing push-ups every day; after a while, you will notice results, but don’t expect them to come quickly. It takes time, and you should also consider your diet. Perform a variety of exercises if possible. Liposuction is the only way to lose fat in a week. If you have the time, go to the gym and work out.
How To Get Rid Of Chest Fat For Females?
Look for a Calorie-Restricted Diet
When attempting to lose body fat, you must rely on a regular diet that provides fewer calories while keeping your stomach full. The best way to plan such a diet is to include more vegetables and fruits in your diet because fruits and vegetables are high in vitamins, minerals, and dietary fibres while being low in calories. The best thing about dietary fibres is that they keep you fuller for longer while adding a few calories to your diet. So, if you want to lose excess chest fat, include more of these foods in your daily diet.
Avoiding Fats and Junk Food
Foods high in fat and junk food are two of the primary causes of rising obesity rates in every society. Fats, particularly saturated fats, are the most dangerous enemy of a fit body. They raise cholesterol levels in the blood and are the primary cause of fat deposition. As a result, avoid all fatty foods, such as butter, cheese, ghee, and oils. Colas, even diet colas, chips, and other high-calorie foods should be avoided. Deep-fried foods should be avoided at all costs, at least for the time being. Make an effort to reduce your consumption of junk foods, which may be tasty but are harmful to your health.
How to Get Rid of Side Fat
Keep an eye on your sugar and carbohydrate intake. The amount of sugar and carbohydrate you consume on a daily basis has a direct impact on your body weight. Instead of being burned during metabolism, sugars and carbohydrates are easily stored in the body. So, take a look at how much sugar and carbohydrate you consume on a daily basis. Avoid giving in to your sweet tooth. If you have a strong desire for sweets, opt for fresh sweet fruits rather than a pastry or ice cream.
Reduce Your Alcohol Consumption
Alcohol is one of the primary causes of alcoholic fat in the body, which is notoriously difficult to burn off. If you drink and have excess chest fat, the first thing you should do for your health is to stop drinking. Apart from adhering to the aforementioned rules when deciding on a diet, keep the following guidelines in mind to ensure that what you eat is properly used in the body during metabolism rather than being stored.
Get Rid Of Chest Fat FAQs
Can you get rid of chest fat easily?
It takes time to get results from your exercise. However, it is definitely possible to see the results within a month or two.
What are some exercises I could do at home to get rid of chest fat?
You can try pushups and a couple of yoga positions like Dhanurasana and Ustrasana to get rid of chest fat.
Is it safe to get liposuction to get rid of chest fat?
Liposuction is an option to get rid of chest fat. However, you can try working out first.
Is Keto diet effective in getting rid of chest fat?
Yes, Keto diet is very effective. But, consult a nutritionist first.
How many calories do I need to burn every day to get rid of chest fat?
You need to burn about 3500 calories each day to get rid of chest fat.