Chest fat has it's way of creeping on you after a long period of time. This can be the result of a long layoff from exercise, or perhaps from never exercising in the first place. Either way you look it, chest fat can not only be stopped from accumulating, but it can also get disintegrated. To pull this off, you must take an approach that creates weight loss, and allows for muscle gain.
- Skill level:
Eliminate junk food. The first thing you need to do is start with the diet. Eliminate deep fried foods, processed foods, refined foods and anything that is high in fat and low in nutrients. Also eliminate excessive amounts of alcohol.
Eat the right foods. Now bring in the right foods. You are going to need the proper nutrition to aid in weight loss and to help fuel your workouts. Eat foods like fruits, vegetables, seeds, nuts, low fat dairy, lean sources of meat, tofu, beans and legumes.
Perform push-ups. Push-ups are one of the best and most convenient exercises there is for the chest. Do a set of push-ups every 30 minutes all day long from the time you get up until the time you go to bed. Do these on Monday, Wednesday and Friday. Aim for 10 to 15 reps.
Add weight training. Do weight training on Tuesday, Thursday and Saturday. This will help you build muscle on your whole body which will increase your metabolism and also keep your body more proportionate. Work the shoulders, back, triceps, biceps, legs and abs, in that order. Working all of these muscles will also help you perform more push-ups.
Schedule cardio exercise. Do cardiovascular exercise on Monday, Wednesday and Friday for 45 to 60 minutes at a moderate intensity. Notice these are the same days as the push-ups. That's OK. Just do a set of push-ups right before you go and right after. Choose an exercise that you enjoy doing. Some examples are running, biking, rope jumping, swimming, elliptical and stair stepping.
Drink a lot of water. Water will help in a number of ways. It can flush impurities from your body, aid in fat metabolism, help lubricate your joints, and most of all, keep you hydrated. Make sure to especially drink water before, during and right after your workouts.
Tips and warnings
- If you have never done push-ups before, start out doing them on you knees or you can do them with your hands on a chair. Either way, as you get stronger, you will be able to do them on the floor. If you do them on your knees, make sure you have good padding to reduce pressure on the knee caps.
- Perform your weight training in a circuit. For example, do one exercise per muscle group for 12 to 15 reps, then go on to the next muscle and continue all the way through. Then repeat the whole circuit 3 to 4 times.
- If you have never exercised before, make sure to get consent from your doctor before engaging in any physical activity.