To show defined pecs, you need to make sure your body fat percentage is low enough. Check out how to lose chest fat in 3 simple steps.
First and foremost, it is important to understand that you cannot target fat loss in only a specific area of your body. However, there are ways you can accelerate losing body fat and if you want to show off a more shredded chest, check in with Dr Mike Diamonds.
Dr Mike Diamonds is a retired medical doctor who is now an online fitness coach and a YouTuber. He has close to a million subscribers on his channel and he usually uses his own body transformation as an example of how to help people become their better selves.
He talked about 3 simple steps to lose your man boobs. Find out how to lose chest fat now.
How to Lose Chest Fat
1. Energy Balance
The most important factor arguably to losing body fat overall is how many calories you consume versus how many you burn.
When you are in a caloric deficit for long enough, your body is forced to burn substantial amounts of stored body fat to meet its energy demands. With time, you need to learn how to adjust your caloric deficit to make sure you are burning more calories than consuming to continue losing body fat.
Related: What Is Caloric Deficit And How Much Is It Safe?
2. Protein Intake
Chest fat can be very stubborn and to make sure you are losing fat instead of muscle while being in a caloric deficit, you have to make sure you are eating enough protein. Protein is the building block of our muscle, so fuel your body properly.
How much protein? Around 0.8-1.2 grams per pound of body weight is optimal – usually 30-40% of your daily caloric intake.
Related: 10 Protein-Packed Foods You Had No Idea About
3. Resistance Training
You can lose fat only by doing the above two points, but if you want to create muscle and not look simply skinny, you need to add weight training to build muscle.
Dr Mike Diamonds reminds everyone that the chest muscle could be divided into three (upper, lower, middle) depending on the mechanical movements you perform.
Which exercises should you do to fully understand how to lose chest fat? Barbell bench press, incline dumbbell press, cable crossover, and dips or cable chest raises
If you want to know more about how to lose chest fat, check out Dr Mike Diamonds’ video below.
VIDEO – How to Lose Chest Fat in 3 Simple Steps
Read More: 5 Bench Press Chest Workouts to Build Strength and Muscular Endurance
- protein powder: Kelly Sikkema on Unsplash
- Chest fat: Karolina Grabowska / Pexels