Excess fat on your body presents the risk of many health problems, including heart disease, diabetes and some forms of cancer. If one of your problem spots is your chest, combining a healthy mix of cardiovascular exercise, strength training and dietary changes can help you drop unwanted pounds and tone the muscles in the area. While you can't lose fat in the chest area only, the combination of overall weight loss and toning of the chest muscles will make you look and feel fitter and trimmer.
If you are new to an exercise regimen, consult a physician before adopting a workout plan.
Cut 500 to 1,000 calories from your daily meal plan. This allows you to lose 1 to 2 pounds in a week. In general, choose a variety of foods from each food group, including fruits, vegetables, whole grains, lean protein and low-fat dairy, foods that are low in calories, but satisfying. Avoid high-calorie fare such as fast food, frozen entrees, candy, chips, soda and packaged snacks, which hinder weight loss efforts.
Include at least two and a half hours of cardiovascular exercise each week. This guideline applies to people at a healthy weight, so you may need to increase your exercise time to as many as five hours a week for effective weight loss in your chest. Your physician can offer guidance. Swimming and organized sports are good options because they burn calories and work your chest at the same time. Walking, dancing and biking are other healthy options.
Do 12 bench presses, twice each week. This move targets primarily your chest muscles, making it a good option for slimming in the area. To do the move, lie on a bench press machine, grasp the barbell in your hands, palms facing outward and lower the bar to your chest. Push the bar up until your arms are straight and lower to the starting position to complete one repetition.
Do 12 pushups, twice per week. Pushups are an ideal exercise for creating definition in your chest muscles. To do a pushup, extend your feet behind you and line your hands up under your shoulders. Balance your body on your palms and toes, with your arms straight. Lower your body until your elbows reach a 90-degree angle, then push your body back to the starting position to complete one repetition.
Do 12 inchworms, twice each week. This move targets the chest as well as your arms and back. To do an inchworm, stand with your feet together and bend at your hips, reaching down until your hands reach the floor. Walk your hands forward until you are in a plank position and do one complete pushup. Walk your feet forward until you are in the starting position to complete one repetition.
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Writer Bio
Eliza Martinez has written for print and online publications. She covers a variety of topics, including parenting, nutrition, mental health, gardening, food and crafts. Martinez holds a master's degree in psychology.