How Can Men Lose Chest Fat?


Quick Answer

Targeted fat loss, such as losing fat specifically on the chest, is not possible, according to Yale Scientific. To eliminate fat around the chest, focus on an all-around weight loss regime with a combination of strength training, cardiovascular exercises and proper diet is required.

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Full Answer

  1. Engage in cardiovascular exercise

    To lose weight, the Centers for Disease Control and Prevention recommends performing a minimum of 150 minutes of moderately intense cardiovascular training or 75 minutes of vigorously intense training per week. While these are minimum recommendations, the CDC suggests increasing workout durations to promote weight loss.

  2. Build muscle mass through strength training

    As fat loss occurs, strength training the chest muscles promotes a leaner appearance. Engage in upper body weight training routines at least two times per week. Make sure to rest for 24 to 48 hours between training sessions to prevent accidental injury. Discuss strength training methods and techniques with a physician or personal trainer to prevent accidental injury or over-exertion.

  3. Consume fewer calories

    The Centers for Disease Control and Prevention states that in order to lose one to two pounds per week, you must reduce daily caloric consumption by 500 to 1,000 calories. Avoid highly processed foods and meals high in fats, calories and sugars. Consume whole grains, vegetables, lean meats and nuts.

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