In many men, fat is deposited in the abdomen or pectoral area instead of on the legs or hips. The accumulation of fat on the pectorals can favor the development of the breasts. However, by maintaining a healthy lifestyle, exercising and eating properly, it is possible to get rid of the problem and gain muscle mass!
Steps
Part 1 of 3: Starting with the Basics
Step 1. Run at least 30 minutes every other day
Start by walking for 2 minutes, then run for another 2 minutes at a sustainable speed. You can train this way for as long as you like, as long as you walk and run equally. Repeat the exercise for 30 minutes to allow time to increase and regulate your heart rate.
Walk on an incline and then run or jog downhill
Step 2. Practice bodyweight exercises
Start with 3 sets of 10 push-ups. To warm up, do the first push-up with your knees on the ground if you can't get your toes on the ground. Try other exercises including abs, dips (involving the muscles of the upper body, especially pectoral, deltoid, and triceps), bike crunches, and the plank. As you intensify your workout, you will burn the fat located on your pectorals and abdomen.
Start gradually by doing a few exercises a day and add more as you get used to it
Step 3. Eat healthy foods
The best way to slim the abdomen is to eat lean meats and more vegetables by spreading them out over small, frequent meals. Include fish, beans, and nuts in your diet to maintain protein intake and consume a small portion of fruit or vegetables with each meal.
- Eliminate carbonated and sugary drinks by replacing them with water.
- Track your calorie intake. You need to burn more than you eat if you want to lose weight.
Step 4. Start with chest muscle exercises, such as bench presses
Start with a load that you can lift easily. Ask someone to assist you if the weight is excessive. Grab the bar by placing your hands slightly wider than shoulder width apart and lift it until your arms are fully extended. Bring it to your chest and repeat the exercise 10 times.
- Again, ask someone to assist you in case the weight becomes excessive.
- After mastering this exercise, do squats and deadlifts as well.
Step 5. Don't give up
If you have the impression that training is difficult or even impossible, realize that it is because of the fat. As you continue to train and lose weight, it will be as easy as 1-2-3!
Part 2 of 3: Improving Diet and Nutrition
Step 1. Multiply your body weight by 15 to determine your daily calorie requirement
Simply put, calories give you energy and you can store them through the food you eat, but what affects your weight is the amount you manage to burn off. If you take in too many calories, your body will turn the remaining energy into fat. If you eat too little, you don't develop lean mass. So try to meet your daily calorie needs to lose weight as you improve your muscles.
For example, if you weigh 180 pounds (82 kg), multiply 180 by 15 and you get 2700 calories. If you use kilograms, you need to convert weight into pounds
Advise:
if you want to lose weight quickly and safely, find your daily calorie intake and cut it by 500-1000 calories. By doing so, you will speed up the weight loss process without putting your health at risk.
Step 2. Get 20-30% of your calories from lean protein sources
Fish, chicken, turkey, tofu, and eggs are great choices. Also consider beans, grains, and vegetables, so don't assume you'll have to eat meat with every meal. The body needs protein to repair muscles, promote blood circulation, and produce important enzymes that help build muscle structure.
- A great protein meal could be chicken breast with some broccoli or baked sole with quinoa.
- On days you work out, you are allowed to slightly increase your protein intake. Protein is used by the body to build lean mass by offering it a significant amount of energy while lifting weights.
Step 3. Choose healthy carbohydrates and make sure they make up 45-65% of your diet
Carbohydrates are the main source of energy for the body and help regulate brain, heart and muscle function. However, not all carbohydrates are good for you, and starchy ones, such as white bread and pasta and potatoes, should only make up 30% of your overall intake of these nutrients. So, opt for healthier carbohydrate sources, including beans, grains, sweet potatoes, and whole grain bread.
- Include healthy carbohydrates with every meal to keep energy levels consistent throughout the day.
- Other healthful sources include squash, brown rice, quinoa, peppers, kiwis, bananas, and avocados. Carbohydrates are contained in practically all vegetables.
Step 4. Choose healthy fats and make sure they don't exceed 10% of your diet
Healthy fats are really essential: they help the body assimilate vitamins, produce energy and protect the heart. However, don't overdo it. Opt for unsaturated ones and keep them below 5-10% of your diet. Avoid saturated fats contained in junk foods and red meat to not regain the lost pounds.
- Excellent sources of healthy fats are olive oil, avocado, tree nuts, and bean sprouts. Cheese is also fine as long as you don't overdo it.
- If you have a sweet tooth, dark chocolate is an excellent snack, high in healthy fats and low in refined sugars. Buy a quality product and don't eat more than one piece.
Step 5. Limit your consumption of canned foods to avoid synthetic estrogen intake
A high intake of synthetic estrogen can hinder weight loss in the chest area. Some canned foods are packaged in containers made with bisphenol A, usually abbreviated to BPA. It is an epoxy resin which, when ingested by accident, acts like estrogen. To avoid this risk, limit your consumption of canned foods.
If you reuse plastic bottles, BPA can also be released into the water you fill them with. Get a water bottle if you want to take a drink to the gym
Step 6. Avoid endocrine disruptors by eliminating shrimp, tilapia and salmon
Some seafood products are raised with dyes and pesticides that interfere with the human body's hormonal regulation. These are chemicals called endocrine disruptors. They are typically found in tilapia, salmon, eel, and pre-cooked shrimp. By limiting their consumption, you can maintain normal hormone levels and avoid gaining weight in the chest area.
Don't worry if you buy wild caught seafood, marked as "organic". Typically, the problem is associated with poor quality foods
Step 7. Reduce alcohol consumption to limit calorie intake and increase testosterone
Alcohol abuse is associated with decreased testosterone levels. If the concentration of this hormone is really low, you could experience drops in energy and sexual desire, but also gain weight. In order not to overdo it, try to consume fewer than 1-2 drinks per night and only 1-2 times per week.
If you drink, stick to wine or unsweetened cocktails. Beer is high in calories
Part 3 of 3: Targeted Muscle Training
Step 1. Train 2-3 times a week for 30-45 minutes to make it a habit
There is no need to exercise every day to get the benefits. Also, you need to take some breaks to give your muscle tissues time to repair. In order for training to become a habit, choose 2-3 days of the week to go to the gym and always allow yourself a day of break between one entrance and another. In the beginning, avoid working more than an hour so as not to strain or get hurt.
If you work out in the morning, you may feel more energetic throughout the day
Advise:
the best exercises to lose weight in the chest area are push-ups and bench presses. To get the job done, you may want to specifically train a few muscle groups to get the definition and look you want. Diversify your workout and perform a set of exercises that suit your needs.
Step 2. Tone your upper chest with some incline bench press dumbbells
At the gym, take up an incline bench and grab a pair of dumbbells weighing 10-18kg, depending on how much you can lift. Lie on the bench and spread your feet apart. Flex your elbows and hold the dumbbells to your chest. Then, slowly lift them while exhaling. Complete one repetition by lowering them towards your chest and inhaling.
- To start, do 2 sets of 5-10 reps each. Gradually increase the load.
- For best results, keep your back straight as you perform this exercise.
Step 3. Make cable crosses to define the shoulders and chest
Locate the pulley machine in the gym. To begin, select the weight by inserting the appropriate loading pins on each side of the machine to set it to 9-14 kg. Grab the handles by sticking your head out of the car and taking a step forward. With your palms facing out, slowly bring the handles in front of you. Lower them back towards your hips to complete one rep.
- Start by doing 2 sets of 10 reps. You can also use a lower weight and do 20 reps per set if you prefer to do resistance training.
- Also try the low cable crosses.
Step 4. Opt for pullovers (slick floors) to train your abs and lower chest
You can do this exercise at home. Take a soft towel and fold it into a 60x60cm square. Get on all fours on a tiled floor or parquet, as long as it's smooth, and rest your knees on the towel. Bend them 90 degrees and use your hands to push your body back until your arms are fully extended. Then, bring your body back to the starting position to complete one rep.
- It's a great workout to supplement with push-ups, pull-ups, or other home exercises on days you can't go to the gym.
- There are two different approaches. You can do 10-20 repetitions alternating with other exercises or keep going until you are tired enough to stop.
Step 5. Use the rowing machine to tone your back, shoulders and chest
It is perfect if you want to train the whole body. Locate this machine at the gym and take a seat on it. Place your feet on the footrest and grab the handles. Push yourself back with your feet and pull the handles back. Keep them parallel to the floor and stop when your hands reach just below your chest. Slowly slide forward to complete one rep.
It's a great warm-up or cool-down exercise because it doesn't put too much strain on your muscles. Do 20-40 reps every time you train
Advice
It takes time to lose weight and gain muscle mass. Don't worry if you don't notice the results right away. Just hold on and you'll see progress over time
Warnings
- If you exercise regularly and eat well for 2-3 months, but don't notice any improvement in your chest, see your doctor. You may be suffering from gynecomastia, a hypertrophy of the male breast gland tissue that results in abnormal breast development. It can also be cured with pharmacological treatments.
- Stay away from dietary supplements and crash diets. You may be tempted to resort to these tricks if you are trying to lose weight quickly, but they are not very safe and over time you risk regaining the lost pounds.
