How to Reduce Chest Fat for Men

Updated April 17, 2017

Chest fat in men, also known as Gynecomastia (which means "womanlike breasts" in Greek) is an embarrassing condition that can lead to mild or severe depression, self-esteem issues and sometimes even suicide. "Man boobs" are possibly caused by hormone imbalances, ageing and by being overweight or obese. By reducing the fat in the chest area, you can reduce or get rid of them. To do this, you will have to make some lifestyle changes.

Undergo a medical check-up to make sure there is no underlying medical condition that needs to be addressed. Drugs, steroids, certain medications, liver and kidney disease can all cause increases of fat in the chest area.

Lose weight if you are overweight. According to the Shape Fit website, you should reduce your daily calorie intake by 15 to 20 per cent to lose weight at a healthy pace. Add up how many calories you consume daily to maintain your current weight and reduce by 15 to 20 per cent.

Incorporate cardiovascular exercise such as walking, running and swimming into your lifestyle to help you lose weight. According to the Recipe Directory website, testosterone is converted to oestrogen in fat cells. Oestrogen causes feminisation of the male body. So a reduction of fat cells will lead to less chest fat.

Lift weights three days of the week to promote fat loss, body toning and keep the metabolism active even when you are at rest. Skip a day in between workouts to allow your muscles to recover. Train a different set muscles each time you lift weights.

Incorporate barbell bench presses into your weight training routine. Lie on your back on a bench with your feet on the floor. Grab the barbell with your hands more than shoulder-width apart. Inhale and lower the bar towards your nipple line, allowing it to touch the chest before exhaling and pushing it back up in the air. Use an easy weight to start, increasing the weight as you get stronger. Start with two sets of six to eight repetitions and build it up from there.

Do push-ups to help tighten and shape the chest muscles that will show once the excess fat starts melting away. Lie on your stomach with your arms bent at the elbows, hands shoulder-width apart on the floor. Come up on your toes and keep your body tight as you push yourself up into a plank position. Exhale and lower yourself to hover close to the floor before pushing yourself back up again. Do as many repetitions or sets as your physical fitness allows.

Take a zinc supplement every day or eat foods high in zinc. Zinc promotes testosterone production and keeps testosterone from turning into oestrogen. Foods with zinc include poultry, salmon, cheese, brown rice, nuts and seeds.

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