In this video and text, Jeff from Athlean X will teach you how to lose chest fat.
How to Lose Chest Fat
“If you struggle to lose chest fat and want something you can do at home, just do this. In this video, I’m going to give you a four step plan for how to lose chest fat at home. As always, it’s going to take some work from your part however when you know what to do, it makes it much easier and faster to reach your goals.”
“That said, we have to start by first asking the question of whether or not the saggy chest or flabby lower pecs that you are seeing in the mirror are actually due to an accumulation of chest fat. At times, the tissue can be more glandular in nature and accumulates as a result of a genetic disposition or hormonal imbalance in something called gynecomastia. Often, when this is the cause there is a focus of the additional tissue around the nipple.”
“A true chest fat issue however is something that is more dispersed throughout the chest. It can happen at any body fat issue but is it obviously worse as body fat levels get higher.”
“If gynecomastia is the root of your saggy chest then you are going to have to investigate surgical or medical solutions.”
“The good news is, only 2 out of 10 cases of man boobs are the result of this condition. Instead, we are dealing with simply an abundance of chest fat as the problem and this is something that you can do something about – starting today.”
“The first and most necessary step in your plan of action to lose chest fat fast is to address your diet. No matter how you are eating right now, you are going to have to make some improvements if you want to make a change here. Whenever body fat accumulation is the problem, it always comes down to the fact that you are simply taking in more calories than you are consuming and are not in a hypo caloric state.”
“Some additional good news, if you were to ask me how difficult a problem it is to solve chest fat problems, I would say it’s a 3 or 4 on a scale of zero to ten. This has a lot to do with how man store chest fat which I’ll describe in more detail in a second. Getting the vein that runs above the v-line and below a set of 8 pack abs is much more difficult to achieve comparatively.”
“The easiest way to accomplish this is to simply aim to decrease your caloric intake by about 20 percent. This often times will not require that you make vast changes to your diet. Instead, slightly smaller portion sizes or cutting out some of the obvious alcohol or junk food that you know doesn’t belong in a healthy eating plan is all that is needed.”
“Combine this with the fact that you will need to address the underlying pecs and chest muscle beneath if you really want to get a perfect chest. This can and is best handled via the adoption of an overall training plan. One that includes lots of compound lifts like squats, bench press, rows and deadlifts is going to help you to build as much lean muscle as possible which will help you to increase calorie burn even at rest.”
“That said, some targeted chest exercises for the lower chest can be helpful. These are all things that allow you to move your arm from a high to low position. This includes exercises like high to low crossovers, incline pushups with a plus, incline twisting pushups, the classic dip and the reverse side lateral raise shown.”
“All of these lower chest exercises are great for ensuring that you follow the fibers and develop the pec major in a way that can be shown off when the body fat levels are low enough from your improved diet plan.”
“Finally, improving your posture is an instant fix for a sagging chest. This is due to the fact that when you have rounded shoulders the pec musculature gets smaller in appearance. It almost hides in plain sight. If you were to simply stand up straight and broaden out your shoulders the chest would be able to stand at attention. A long term solution for rounded shoulders is linked at the end of the video.”
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