How to lose chest fat

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Getting fat off your chest

Posted by Siki

Hi! I'm overweight and have begun a routine to lose weight and build muscle. For example, I'm doing a basic routine type weightlifting routine and I'm doing aerobics 3-4 times a week for 30-45 minutes. I'm eating a high protein/low fat diet and I'm getting decent results. The problem is that I have fat on my chest (ugh!) that I can't get rid of. I'm currently doing Benches, Incline Benches, and flyes for my chest. I changed and did a routine of Inclines, Dumbell Inclines, and Incline Flyes. That helped a little but I felt I was better off sticking to the basics. Any tips? Thanks!

Re: Getting fat off your chest

Posted by Ken

we all have "problem areas" where the fat tends to come off last. the type of exercise you perform for your chest has nothing to do with the fact that you have remaining fat in the area. that being said I would continue to use the exercises that you feel work your chest muscles the best and be patient, as the fat continues to diminish the chest area will become more defined.

Re: Getting fat off your chest

Posted by Lifter

Ken's right. Spot reducing doesn't work but if you continue with the weights, cardio and diet you will eventually reach your goal. It takes years to accumulate fat and it will take time to lose it.

Rather than doing an incline routine for the chest, I would do regular bench, flies and even the pec dec. You didn't indicate how many reps and sets you are doing. Until you have reached your desirable weight, try doing 3 to 4 sets of 10-12 reps.

I hope that helps.

Re: Getting fat off your chest

Posted by TJ

Siki, Don`t forget to keep your carbs low.Get your carbs from "clean" sources such as oatmeal,brown rice,yams,and potatoes.These are good starchy carb sources.Eat as much salad, and veggies as you like, but watch out for the dressing.Use vinegar or lemon juice.There are a lot of good Fat-free dressings out there also, but beware of hidden sugars in them.Drink a lot of water also, at least a gallon a day, if not more.You might also consider doing two cardio sessions,30 minutes each time, placed far between each other, as you get the benefit of increasing your resting metabolic rate twice this way, as opposed to one hour long session.Eat the majority of your carbs early in the day so they will be used as fuel forbthe muscles.Also eat 6 smaller meals a day.All the exercise in the world won`t help if your diet is not spot on.All these things should help to reduce fat .Good luck, and welcome to the board.


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