Removing excess chest fat is a two-step process of fat-burning and muscle-toning. It is not possible to target weight loss to one area of the body; fat-burning requires whole-body workouts. However, there are body-specific toning exercises that can be used to tighten particular problem areas. Though there are surgical procedures that remove body fat from the chest, the only way to achieve this naturally is by using a combination of cardiovascular exercises and muscle strengthening exercises along with a healthy diet.
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Engage in a cardiovascular fitness routine that suits your fitness level. If you are not used to exercising, begin with riding a bike or swimming, as these activities put less pressure on your joints. If you are able to, follow a running routine that gets your heart rate up and boosts your metabolism. According to Better-Chest-Workouts.com, sprinting exercises work well for fat burning. Regardless of your specific routine, engage in at least one hour of cardiovascular activity that raises your heart rate per week.
Eat a healthy diet that is balanced in proteins, grains, fruits and vegetables. Consult a nutritionist to find out the amount of calories you should consume per day, and try to stick to that number. Healthy eating must be paired with your fitness routine to achieve your desired results of losing chest fat.
Perform muscle-toning and weightlifting exercises that specifically work your chest muscles. The pectoral muscles located in the chest can be engaged using a barbell bench press, specific weight machines and with free weights.
One free-weight exercise that can be used begins with both arms bent at the elbow at a 90-degree angle and up in the air at shoulder height. With a weight in each hand, pull the arms in front of your body so that your hands are almost touching.
Doing push-ups will also strengthen your chest muscles and helps get rid of chest fat.
Tips and warnings
- Drink plenty of water to keep you hydrated and give you energy for exercising.
- Only engage in this fitness routine if you are physically fit and able to. If you think you might be at risk for complications, consult a physician and ask to receive a sports physical.
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