Routines to Lose Chest & Abdominal Fat

Body-weight exercises help you lose chest and abdominal fat.

Body-weight exercises help you lose chest and abdominal fat.

Excessive chest fat may erode your self-confidence and restrict you to wearing frumpy clothes that are no fun at all. Abdominal fat is ugly and unsightly, and according to the Harvard Medical School, increases your risk of developing cardiovascular disease, Type 2 diabetes, breast cancer and gall bladder problems. Lose your chest and abdominal fat by combining fat-burning cardiovascular activities with strength-training exercises to tone and firm up your muscles.

Misconceptions

Contrary to the misinformation of various infomercials that peddle various gadgets, machines or magic potions that claim to help you lose chest or abdominal fat, you cannot spot reduce fat from specific parts of your body. The only way to lose chest and abdominal fat is by reducing fat all over your body by burning more calories than you consume.

Body-Weight Circuit

The advantage of a body-weight circuit is you don't need an expensive gym membership or special equipment. Doing as many repetitions as you can of each exercise, perform a circuit consisting of pushups, crunches, body-weight squats, vertical-leg crunches and mountain climbers. Pushups tone your chest muscles, while vertical-leg crunches and crunches tighten your abs. Keep your knees on the floor if you can't do full pushups. Rest for two minutes, then repeat the circuit three to five times to elevate your heart and breathing rate and burn fat.

Gym Circuit

Going to the gym can be fun and fulfilling, as it's time you set aside solely for yourself with no distractions. Do a circuit combining cardiovascular and resistance equipment to burn fat and tone your chest and abdominal muscles. Do a 10-minute run on the treadmill, then 15 reps each of the seated chest press, seated crunch, lat pulldown, leg press, pec dec fly and seated leg raise crunch. If you haven't got a seated leg raise crunch machine at your gym, lie on a mat and do reverse crunches. Rest for two minutes and, depending on your fitness level, repeat the circuit two to five times.

Other Activities

You stand a better chance of burning off that ugly fat tissue you're desperate to get rid of if you choose an exercise activity that you enjoy and persist with in the long term. Activities you do with your girlfriends are fun, and you can encourage each other on those days when your enthusiasm wanes. If you're new to exercise, brisk walking is an ideal activity to start with. According to Nutristrategy, if you weigh 180 pounds, walking at 3.5 miles per hour for an hour will burn 311 calories. Walking uphill will burn 490 calories. Other options include aerobics classes and swimming. An hour of low-impact aerobics burns 409 calories, and an hour of swimming leisurely burns 490 calories.

 

About the Author

Ollie Odebunmi's involvement in fitness as a trainer and gym owner dates back to 1983. He published his first book on teenage fitness in December 2012. Odebunmi is a black belt in taekwondo and holds a bachelor's degree in economics from Kingston University in the United Kingdom.

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