Chest fat is one of the most frustrating conditions that can have a negative impact on all aspects of your life. It can result in loss of self confidence and affect your health badly. Despite the reason behind the problem, you should feel relieved knowing that it is possible to lose your excess fat with a well planned diet and exercise program.
If you are looking for accurate information about how to get rid of chest fat, you will find plenty of good ideas below.
Understanding Your Body Fat Percentage
Overweight and obesity are the leading causes for accumulation of excess fat in your body. When your body fat percentage is well above the ideal range of 10 to 25 percent for optimum health, you might find it difficult to get rid of chest fat.
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So, the first thing you need to do before starting your exercise program is estimating your body fat percentage. This can be done by checking your weight as well as your skin-fold thickness at various sites of your body such as chest, abdomen, thighs, and triceps.
Know Your Chest Muscles
If you want to know how to get rid of chest fat, you should also have a clear understanding about the muscles in the area that needs to be toned. Pectoralis major and minor are the two chief muscles in your chest region.
Pectoralis major extends from your upper arm bones to your rib cage, while pectoralis minor connects your rib cage and shoulder blades. Both these muscles have an important role in helping you raise your arm forward away from your body. When you focus on this movement in your exercise program, it will become easier for you to reduce your chest fat.
#1. Bench Press
Bench press, the best exercise to tone your pectorals, can be performed using either barbells or dumbbells. Moreover, you can also train specific part of the muscle by changing the way you execute the movement. For example, if your grip is wider than the width of your shoulder, you can train your outer chest region. In order to tone your central chest, you should place your hands on the barbell as near as possible.
But, make sure you are comfortable with the grip. Also, if you lower the barbell or dumbbells to your chest instead of collar bone, you can stimulate your lower chest. Whenever you do bench presses, you should remember to do 10-15 repetitions using light weights to attain maximum effectiveness and improve the appearance of your chest.
#2. Push Ups
Push ups are one of the simplest exercises you can do to train your chest muscles. The best part is that you do not need any apparatus to perform it. And, you can also add variations to this exercise by using Swiss balls or frames.
#3. Aerobic Training
Apart from chest exercises, you must also focus on regular, well planned aerobic-fitness program in order to bring down your body fat percentage to the normal level. You should choose activities that are fun as well as challenge you physically. The options vary from – jogging, running, swimming, cycling, hiking, boxing, and so on.
Moderate exercise lasting 20 to 30 minutes four to six times per week will be enough to gain optimal health. A good knowledge about how to get rid of chest fat can assist you with the right choice of exercise and healthy food to lead a happier and healthier life