<h2>COMPLETE GUIDE TO LOSING CHEST FAT, DIET PLAN INCLUDED.</h2>
Want the perfect chest you always desire?
Here are some tips and tricks to reduce the chest fat getting in your way!
Put in the work and stay disciplined and there’s no stopping you.
Losing fat from the chest area is not different from losing fat from the rest of the body.
There is no way to target the chest specifically, you have to focus on total body fat loss.
Now let us go over some statistics, shall we?
You need to burn 3,500 calories in order to lose 1 pound of fat. This can be attained by reducing calorie intake or exercising, or both combined.
Cutting out 500 calories a day will eventually add up to losing 1 pound of fat in a week’s time. In just 2 months you’ll have lost a total of 10 pounds!
Having consistency in following this is much better than following crash diets and starving yourself.
TARGETING MAN BOOBS
How do men’s breasts come about?
In men, breast enlargement to the female form can occur on one side as well as on both sides and can have a variety of causes. Gynecomastia most often develops in newborns, during puberty, and in old age due to hormonal changes.
In general, a distinction must be made between two forms of gynecomastia:
Lipomastia: In the fake variant, medically called “pseudo-gynecomastia”, the enlarged breast consists entirely of adipose tissue (lipomastia), which has developed as a result of being overweight.
Real gynecomastia: Real gynecomastia, on the other hand, is an enlargement of the glandular tissue, which is usually caused by hormonal disorders. Which form could be can only be clearly clarified by mammography or an ultrasound examination.
What are the common causes of gynecomastia?
In pseudo-gynecomastia, the fat breasts simply result from being overweight, which can come about, for example, from poor nutrition, lack of exercise, or a metabolic disorder. However, if increased breast tissue formation is to blame for breast growth, there is usually an overproduction of the female sex hormone estrogen and a lack of the male sex hormone testosterone. The hormone disorder can be caused, for example, by diseases or drugs containing estrogen, care products, doping agents for muscle building, and food. For example, a beer with excessive consumption can lead to the formation of a female breast, as there are plant substances in the hops that have a similar effect to estrogen in the body – so-called phytoestrogens.
Myth or fact: is it really possible to reduce men’s chest fat?
It depends on how much fat there is and how elastic the skin is. It may be that the men’s breasts really disappear completely after they have been removed. But it can also happen, for example, that excess skin remains after losing weight. Although there are surgical procedures where you can tighten the skin after extreme weight loss, you should be proud of yourself first of all! Losing weight is not easy. You need a pinch of dedication and a handful of commitment to yourself and your health. If you have excess skin, then surgery is definitely NOT a decision that you should make for yourself. It can only be Treated naturally.
If you are cutting calories, it is crucial to focus on the effect that they are having on your body. Make sure that the calories you are consuming are working in your favor.
Cutting out unhealthy fats and greasy foods and replacing them with fresh produce
must be your first step.
Switching to low-fat dairy products also helps significantly.
Consider the keto diet.
The Keto Diet can be a powerful resource in losing weight steadily.
Reduce your alcohol intake.
Drinking leads to weight gain as drinks usually are flooded with calories.
|Early Morning||Amla Juice|
Methi seeds water
|1 Table Spoon|
|Break Fast||Milk (Soy Milk, Almond milk, oats milk)|
Egg with Brown- Bread
2 Slice/ 1 egg
|After Breakfast||Fruit (Low GI)|
Fruit Smoothies with Flax seeds
Sabji/ Chicken/ Fish curry/ Kathol
Curd/ Butter Milk
1 bowl/ 150grm/ 100grm/ 1 bowl
1 Small plate
1 Bowl/ 1 glass
|After Lunch||Green Tea||1 Cup|
|Evening Snack||Boiled Chana Chat|
Lean Chicken Soup
Putting in dedicated exercise in combination with a proper diet will make it smooth sailing to your goal if followed consistently.
We are listing some exercises that you can try out
Push-ups and their variations are an efficient way of targeting chest fat without any fancy gym equipment.
is fun if done so! Try shaking a leg to Bollywood Zumba, dance workouts, or simply go for a run blasting your favorite music.
Free weights are excellent to engage more muscles and target areas.
Bench press and dumble press work great for targeting the chest.
Chest fly machines work wonders if used in the right intensity and followed up with consistency.
This can be done in the gym or with exercise bands at home. It targets the fat under the armpits and the chest.
HIIT Workouts are amazing to aid overall body fat loss and excellent for the chest as well.
You got this!
While there are no quick fixes, burning chest fat is a perfectly feasible goal, as long as you put in the effort and have realistic expectations.
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Get in touch with Health Coach Sagar Mantry here.
NUTRITIONIST, PSYCHOLOGIST, SPECIALISED IN WEIGHT LOSS AND DIABETES REVERSAL. EXPERIENCE OF MORE THAN 8 YEARS. SAGAR MANTRY IS ALSO NLP (NEURO-LINGUISTIC PROGRAMMING) PRACTITIONER AND A MEDITATION GURU.