How to Lose Chest Fat for men[7 Easy Steps]

It is very easy for fat to accumulate in the pectoral area, which can create some kind of complexity and at the same time, it is difficult to lose chest fat but not impossible. There are methods and exercises that will help you eliminate fat from the pectorals more quickly. The dream of many men is to have a firm and muscular chest and for this, they perform intense exercises in the gym, however, you have to know what type of exercises to perform in order to have the desired effect. In addition, you have to follow some rules such as consuming fewer calories and having a diet rich in protein.

However, it is not just for men, women can also have their pecs toned. it is necessary to understand that the flabby chest can have two basic causes the first one is the excess of fat in the chest this is due to an accumulation of fat in the part of the pectoral that makes them combine and acquire an appearance.

The second one, caused by gynecomastia, is due to an excess of breast tissue in our chest due to a hormonal imbalance where our body increases the production of estrogens. Something that must be taken into account is that gynecomastia is also produced in the stage of puberty and can also occur in men when they reach an age greater than 40 years old when the body begins to decrease the levels of testosterone significantly.

So be patient because if you are a teenager you may be going through a hormonal change, So to determine what your reason is, a flabby chest should be examined a little bit if it is excess fat, it feels soft to the touch, just like when you feel an excess of fat in any other part of your body if you are overweight also is a great sign that the problem is excess fat.

In case of gynecomastia things will look and feel different when you touch it’s not soft but Harder and firmer besides being concentrated in the area of the nipple and has an appearance more swollen unfortunately for this type of circumstance surgery is the best option, but do not be afraid as in 92% of cases gynecomastia is not the cause of flabby chest but the excess, accumulated fat in our the pectoral muscles. In this article, I’ll tell you how to get rid of chest fat quickly.

Steps to reduce the chest fat for male

Lose Chest Fat : Reduce calorie intake

Whenever you want to burn fat, it is important to reduce your calorie intake. To do this, follow a nutritious diet that is hypocaloric. It does not mean that you should follow a strict diet and starve as this would also cause the opposite effect. Stopping eating will only cause the body to store fat to use for energy and it will all accumulate in adipose tissue, slowing down the metabolism.

Try to eat six meals a day and small amounts between meals. Fruits and vegetables, low-fat dairy products, or whole grains are very good for this type of diet. Some foods that you can eat are cauliflower, oatmeal, skimmed yogurt or skim milk, strawberries, and bananas. These food will help you feel full and provide the necessary nutrients without adding too many calories. On the other hand, avoid products rich in sugar and not very nutritious, such as industrial pastries or junk food. Thus, even if the insulin you produce continues to have high peaks throughout the day, if your caloric intake is lower, you will burn more fat.

Protein diet to eliminate fat from the Chest

The diet must be low in calories, but it must also be a diet rich in protein . Proteins are more difficult to digest and, therefore, as they take longer in this process, they stay longer in the stomach, which makes you eat less. Studies have shown that high-protein diets help burn fat. In addition, with a hypocaloric diet, less carbohydrates are consumed to prevent them from being transformed into fat, but as you continue doing physical activity and exercise, you will need more protein to regenerate your muscles.

Foods rich in protein are meats that do not have much fat such as chicken and turkey and blue fish such as salmon and tuna. Egg whites contain albumin, a beneficial protein for the body, in addition to many others, so they are very rich in protein and ideal in this diet. However, avoid frying the egg and cook it or steam it or another of its healthier versions. Pasta has proteins but also carbohydrates, so don’t overdo it.

Drink plenty of water

Water is always essential, but even more so when you want to burn fat. Most of the tissues in the body are composed of water and if you retain water you swell. since you will have liquid retention, which we want to avoid. Therefore, it is better to drink a lot of water to go to the bathroom more often and cleanse your body and avoid swelling.

Anyway, it is also not ideal to overdo it because the opposite effect can occur, and thus retain more fluids and see us more swollen. Therefore, follow the recommended amount of 8 glasses of water daily.

Aerobic exercise to reduce Chest Fat

Aerobic exercise is ideal for removing fat from the chest. Running, brisk walking, or cycling for at least 30 to 45 minutes a day will help you achieve this. To do this, establish a routine 3 days a week doing at least half an hour of aerobic exercise. You can vary the activity, since this type of exercise can be done perfectly both at home, in a gym or on the street. Aerobics can be helpful in losing belly fat as well as butt fat. Choose the one you like best and you will notice that, in a short time, you begin to reduce accumulated fat.

Exercises to burn fat from the chest quickly

To reduce fat in the pectoral area, it is essential to work the upper part of the body. If you go to a gym, perform specific exercises, for example, lifting weights. This can also be done from home if you know how to do it correctly on your own. I tell you some exercises you can do to burn fat from the pecs quickly:

Youtube video – 7 Steps to lose chest fat at home.

Dumbbell Chest Workout

Dumbbell excercise to lose chest fat

Perform an open-arm dumbbell routine. To do this, sit with your back straight and with some dumbbells, open your arms with your palms out and bend them at a 90 degree angle with your elbow. Now open and close your arms trying to bring the dumbbells together but without touching. You can also contract your pectoral muscles.

Bench press

bench press to reduce chest fat pixels

The second exercise will be weights on the gym bench. For this exercise you do need to go to the gym. Use an appropriate weight and if you don’t know which one to choose, ask the coach for help. Hold the weights or dumbbells close to your pecs and lift your arms away from your body. Do this movement by stretching and bending your arms for three sets of eight repetitions. This exercise is best repeated every other day, every other day, but not days in a row.


The third exercise that we propose is some push-ups. It is the best known and most common exercise but it really works. To do this, lie face down with your arms stretched out and the palms of your hands flat on the floor. The legs have to be straight. Now stretch your arms until your body lifts off the ground but flexes them again before they are fully stretched. Do three sets of twelve reps

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