How to Eliminate Chest Fat Quickly

Targeted exercises can help reduce fat.

Targeted exercises can help reduce fat.

Although it's one thing to have an ample, full bosom, it's another to have excess flab peeking over and under your bra line and creating rolls on your back. Rather than giving up on wearing fashionable tight tops and bikinis, why not combat the excess fat? Although you can't lose fat from one targeted area of your body, you can lose fat from your entire body. Once this happens, the excess fat in your chest area will also reduce. With some simple tricks you can speed up fat loss, and before you know it, your frown will turn upside down.

Set a weight-loss goal of 2 pounds per week. MayoClinic.com states that weight loss at this rate is healthy and sustainable. It becomes a way of life and doesn't require you to starve yourself to reach your goal. To achieve this, create a caloric deficit of 1,000 calories per day through diet and exercise.

Skip desserts, eat smaller portions and choose nutritious, low-calorie foods over tempting, low-nutrient, high-calorie foods. Little baby steps like these can help cut calories without making you feel deprived. Additionally, focus on eating a healthy diet that includes fruit, low-fat dairy, whole grains, vegetables and lean protein.

Work up a sweat and burn calories with one hour of cardiovascular exercise on five days of the week. Go jogging, ride a bike, take an aerobics class or use an elliptical or rowing machine. Avoid overexerting yourself -- you should still be able to chitchat with an exercise buddy.

Incorporate high-intensity interval training into two or three of your weekly cardiovascular workout sessions. Due to the intensity of the training, you burn fat for 24 hours after finishing your workout. While you're jogging, riding a bike or using an exercise machine, speed up for one minute and go as fast as you can. Then go back to a comfortable, maintainable pace for two minutes to recover. Switch back and forth between intensities for 15 minutes.

Work out with weights on at least two days of the week to build, increase and maintain muscle tissue. Conquer your fear of the weight room in the gym, because muscle tissue increases your metabolism and burns more calories than fat. Lift enough weight so after a set of eight or 12 repetitions you can't do another rep. Perform two or three sets of each exercise and target all major muscle groups.

Target your pectoral muscles that are located underneath your breasts with strengthening exercises, such as pushups on your knees, barbell bench presses and dumbbell flyes. To do barbell bench presses, lie face-up on a bench and hold a barbell with a slightly wider-than-shoulder-width grip above your chest. Extend and bend your elbows to raise and lower the barbell. To do flyes, lie in a similar position and hold a set of dumbbells in your hands with your arms extended above your chest and your palms facing each other. Separate your arms and lower the dumbbells to your sides until you feel a stretch in your chest. Then return to the starting point.

Tip

  • If you're new to exercise, consider hiring a certified personal trainer to show you the ropes.

Warning

  • Consult a doctor before starting a new diet or exercise routine, especially if you have a medical condition or injury.
 

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