6 tips to lose chest fat and define
Many of those who begin with their training, have the pretense of losing fat in the chest and limiting. For this, it is convenient to continue a series of rules in our training, to particularly attack this a part of the body.
Changing your diet, choosing certain types of training and working hard on the areas indicated will help you to have a chest like a rock in a short time. Remember, that in training you should not meditate on a particular area, and forget the rest. This would lead to dangerous imbalances in our physical form. Now we are going to give you some clues to burn fat in the chest and delimit, as well as determine the appropriate level of strength that lets you see the development of the chest (thoracic mass).
So you can burn fat in your chest and limit the musculature.
Do you want to lose chest fat and delimit this part of your body? Train your chest with enough intensity and volume to induce a huge definition with the next six tips.
1. Fewer calories
To start, when you want to lose fat and volume in the chest and limit its shape, you have to burn more calories than you consume. The trick is no other and it’s very easy. Reduce calories by eating multiple meals, up to 6 a day. These intakes should be of healthier foods such as strawberries, pistachios, etc.
All this, together with good sessions in the gym will help you reduce the fat piled up in the pectorals once and for all.
2. Change your diet
In order for the previous point to be fulfilled, you will probably have to take a good look at your diet, and it won’t be difficult to locate multiple points to progress. So that at least 3 or 4 days a week you can go sweating and exercise in the gym, you must have good gasoline and continue a good diet to burn fat and delimit progressively.
Elaborate a diet plan with at least two days of legumes, two pasta, two rice and another one of eggs, chicken and grilled fish with vegetables for dinner, and superfoods such as strawberries and pistachios, skimmed iogur between hours. Do not forget to consult your doctor or dietician if you have any doubt in this regard.
3. Interval training
To burn calories and reduce fat, training at high intensity intervals is the most convenient. It’s about inducing your body, sacrifices that cause it to be overwhelmed, high performance peaks.
This is key to maximizing both the efficiency of your training and the time you dedicate to it. Interval cardio training sessions are one of the most effective ways.
4. Upper train
The press-bank is a highly recommended workout for losing chest fat and defining. Lie on your back on a bench with your arms outstretched and hold a bar with a handle subtly wider than your shoulders on your chest.
Then bend your elbows face out, lower the bar about 1 inch above your chest, and slowly push it face up. It performs 8 to 12 repetitions and 2 or 3 series.
5. Take it easy.
If you are new to this exercise, use a minimum weight, or simply the weight bar, to develop the proper technique. The moment you’re comfortable, you see the weight increase little by little. Try to find a resistance with which you will have a hard time reaching the last 2 repetitions.
It is advisable to have the supervision of a personal trainer or qualified monitor so that they can write down the steps you must follow to perform this exercise.
6. Use the dumbbells
The dumbbells will also help you perform specific exercises for your shoulders, chest and biceps. Consult your trainer to recommend the best sessions and exercises to work the chest and delimit this area in the best way.
Follow these tips to lose fat in the chest and limit your musculature in the upper body.