Genetics can be exceptionally cruel, especially when it comes to body composition. If you’ve struggled with the embarrassment of man-boobs, you understand how frustrating it can be to get rid of them.
You need to use the synergy of diet, cardio, and resistance training to yield the specific results you’re looking for.
A firm, tighter chest.
Reducing Excessive Body Fat
Unfortunately, you won’t be able to spot reduce the fat on your chest. It’s a systemic process, that requires a whole body fat reduction plan. There are no fat burning short cuts to target your chest.
That’s the bad news.
The good news is you can influence the shape of your chest through specific exercise. (More on that later)
Everyone has a problem area. For some it’s their lower abdominals or their lower arms that accumulate excessive fat stores.
Genetics will determine your problem area, and genetics will also determine which fat stores are reduced first and last. If you’re having trouble with man-boobs, as many do, it likely means this will be one the last areas to see a reduction in body fat.
You can’t trick or manipulate your genetics. It essentially has a preferred list of fat stores to tap into, and chest fat is likely near the bottom of the list.
You’ll see a significant reduction in fat everywhere else first. Don’t get discouraged! It means you’re near the bottom of the fat burning list and the chest fat is next to see a significant reduction.
Reducing overall body fat is a cumulative process and takes a minimum of eight weeks for your body to adjust, and burn enough fat for it to be noticeable.
Stay diligent, and approach this like a marathon instead of a sprint. Your body doesn’t make split second changes. It’s like a huge ocean liner that needs a lot of time to make a significant change in course.
Reduce or eliminate these foods from your meals:
– White Rice
Related: Best way for men to lose belly fat
Restrict Your Calories
Start by reducing your calorie intake by 100 each week. This doesn’t seem like much, but it’s the cumulative effect over time that makes the difference. If you’re eating 2500 calories, will changing to 2400 be noticeable?
But six weeks from now you’ll be eating 1900 calories per day, and that will be a significant lifestyle change that alters your body composition.
You don’t need to spend every waking hour in a gym to lose body fat, but you do need to incorporate enough cardio exercise to get your heart pumping.
Twenty to thirty minutes, three times per week, is all you need to do. More is better, and will reduce your body fat faster but an overload of exercise will also increase your desire to quit.
I’ve made the mistake of telling myself I’m going to exercise an hour per day, six days a week only to realize how impractical that is. Choose a plan that gives you the greatest opportunity to succeed and achieve your goals.
Great Exercise (And Fun Too)
– Shadow Boxing (20 minutes is a huge calorie burn)
– P90X videos. (Challenging but fun)
Make Moobs Less Noticeable
One of the more awkward, frustrating and embarrassing aspects of having excessive chest fat is how your shirts feel and look on you.
You have these protruding slabs of puffy fat on your chest that encourages you to slump over to hide them, or you wear extremely baggy clothes to help mask the problem.
While you’re trying to reduce the actual fat stores on your chest through diet, you should also make an effort to contour your chest to reduce the appearance while wearing form fitting shirts.
So how do you do that?
A common mistake is to target the lower chest area. This is, after all, the main problem area where the fatty deposits accumulate.
Keep in mind you can’t transform fat into muscle. You either build muscle, or lose fat. You can’t change the fat deposits into something else, you have to lose them.
That means when you target the lower pectoral you build muscle underneath the fat tissue, making it protrude more. What you want to do is build your upper chest to even out your pecs, and make the lower fatty area stick out less.
Your shirts will hang and drape over a rounded upper chest, making your pectorals appear flatter relative to your fatty lower chest.
To build your upper chest you’ll want to start incorporating resistance training on an incline bench.
Here’s the best upper chest builders:
– Incline Barbell Bench Press
– Incline Dumbbell Bench Press
– Incline Dumbbell Flies
– Seated Barbell Shoulder Press (Indirect Chest Work)
– Seated Dumbbell Shoulder Press
You don’t need to do these everyday. You’re trying to build some bulk on your upper pecs, so you’ll only need to work on them once or twice per week with moderate to heavy weight.
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