Archive for October, 2012

How to get rid of Chest Fat

People consider chest fat as feminine and unsightly and are looking at ways of getting rid of their chest fat. They do regular chest exercises to get rid of the chest fat but they are unsuccessful because regular chest exercise alone cannot help them eliminate chest fat. You can get rid of chest fat by not only doing regular exercise chest exercises but also losing overall body fat. Here are some tips that will help in your losing body weight and getting rid of excess fat from the chest.

Reduce calorie intake

You must build a diet plan that will reduce your calorie intake. When building a diet plan you can use a metabolic rate calculator. The calculator will require you to enter your weight, height, gender and age and will help you determining the calories you must consume to reduce your weight. You must try building a diet plan that contains about 500 calories less than your metabolic rate which is determined using the basal calculator. If you can reduce your calorie intake by about 500 calories a day, you can lose up to 1 pound per week.

Cardiovascular Exercises

You must do cardiovascular exercises at least 4 times per week. When you do cardio vascular exercises, it will help in maintaining your metabolic rate even when you consume fewer calories. You can do any exercise that will improve your heart rate and try to do at least 15 minutes of exercise in the first week. You can increase the duration and the frequency of the sessions as your endurance and fitness improves.

Chest Exercises

You must do chest exercises at least 3 times a week. Even though these exercises will not help in weight loss, they help in developing your underlying chest muscles and will create an impression of improved leanness of chest muscles. Your training sessions must include at least 5 chest exercises that you are comfortable doing.

Best Chest Exercises

Bench Press

To do this exercise you will need a pair of dumbbells and a bench. You must take the dumbbells and lie down on the bench. Using smooth motion, use your triceps and chest to push the up until the arms are fully stretched. Make sure you don’t lock your elbows as it can damage them. You must return the arms to the starting position. Initially you can do 3 sets with 20, 15 and 10 repetitions. Once you are comfortable doing this exercise, you can increase the weight and the number of repetitions.

Push-ups

Doing push-ups at least thrice a week will help in toning your chest. To do this exercise, you must lie on the ground and place your palms down on the ground. The palms must be placed a little wider than the width of your shoulder. Keep your back straight and push your body up from the ground until the arms are fully extended. You can do 3 sets of push up with maximum repetition of 25 in each set. If you are unable to do regular push-ups, you get on the knees instead of getting on the toes.

Cable Flys

You can do this exercise using cross cable station. You can start by putting the handles on the cables and selecting the appropriate weight. Make sure you use the same weight in both sides. Grab the stand and the cables in the middle. Lean forward by putting one foot out in the front. Push the cable inwards and outwards using the triceps and chest. Your arms must be fully extended when you push the cables and you must avoid locking your elbows. You can do 3 sets of 15 repetitions each.