Are you ready to figure out how to lose fat fast?
Without a doubt, the fact that you have fat in your chest and man’s breasts can destroy your self-esteem. Even if the fat in your chest was huge at one point, it can remain and become quite difficult to lose.
It can be felt that no matter what you do, they seem to stay there. Having this stubborn fat on your chest can be kind of annoying, to say the least.
But most people who try to lose fat from men’s breasts and breasts do everything wrong. They focus only on losing weight, but this will not get rid of breast fat.
If you’re ashamed to take off your shirt because of the fat in your chest and man’s breasts, then it’s time to end it. Here I will show you what really works and how to lose chest fat once and for all.
Now it can be easy to blame your genetics on the reason you have male breasts in the first place. And you’re not totally wrong. Your genetic makeup plays an important role in how and where your body distributes excess fat (1). The development of gynecomastia (man’s breast) is becoming more common, affecting 30% of men (2).
But this is just the tip of the iceberg. There are many other factors that influence why you have developed fat in a man’s chest and breasts. The biggest thing is to have too much body fat (3).
It is very rare to see someone who has been a lifelong athlete have chest fat. That’s because they’ve kept their body fat low. If you have had a higher percentage of body fat during adolescence, adolescence and even early adulthood, then you will be 10 times more likely to develop breast fat.
What foods cause fat in the chest?
One of the biggest reasons for the development of stubborn and excess fat is insulin resistance (4). Eating too many processed and refined carbohydrates with sugar can wreak havoc on your insulin levels (5). Years of rolling your body up and down a roller coaster of blood sugar and insulin spikes cause this stubborn fat to grow into men’s breasts (6).
Having insulin resistance will also lower your testosterone and increase your estrogen levels (7,8). If you’re a man, then that’s fine opposite of what you should want. Higher estrogen and low testosterone levels will bring men breasts and excess fat in the chest.
So, this means that I would start eliminating foods that increase your estrogen levels:
Then it’s time to start eating more testosterone-boosting foods, such as lean meat, fish, nuts, and leafy green and cruciferous vegetables. If you want to squeeze the fat out of your chest and lose your man’s breasts, then you need to throw away the cereal and the soda.
Soy contains phytoestrogens and is another common hormonal disruptor (9). It can cause men to have higher estrogen levels and develop gynecomastia (10). So change whatever you eat with soy into it with real natural meat. Other common hormonal disruptors that you need to avoid include plastic, BPA, and pesticides (11).
Ensuring you get enough sleep every night is another proven way to naturally increase your testosterone. And if you don’t get enough sleep every night, you can expect your testosterone levels to drop rapidly (12).
Why “Weight Loss” is not the answer
Most people make the mistake of trying to “lose weight” when they want to lose fat. But this is only a small part of the solution.
Of course, running all the time and reducing calories will lead to weight loss. But as your body loses weight, it’s not just from your fat deposits. You will also lose muscle. And the muscle is what you want to tone and tighten your chest so that it does not crumble or become fat (13).
This is why many people who lose a lot of weight end up showing “low fat”. Yes, you may have lost a little weight, but now your body is soft, loose, and there is no tone at all. In some ways, it can make a man’s breasts look worse!
So just doing endless cardio won’t lose your top. I know it can be amazing to lose a lot of weight, but it will also be very frustrating not to see your extra skin loss go away. If you run just to try to lose fat from your chest, then I hate to say that, but you run in a circle.
It’s not so much about losing weight as it is about losing fat. The trick to tightening your chest is to lower your body fat while using specific exercises to tone this area of stubborn fat.
Can’t reduce chest fat … or can you?
Too many people on the internet will tell you that reducing your spot is a myth. But that’s not the whole story …
Of course, you can’t make a few sets of biceps curls and expect only your fat arm to burn (14). But by adding exercises that target your chest, you will be able to loosen your chest even faster.
Your body will burn deep visceral fat before the stubborn fat on your body parts (15). This is one of the reasons why pear-shaped women lose weight in the upper body before the hips and thighs (16).
The first step will be to lose body fat. For men, body fat should be below 17%. The smaller you get, the more efficiently your body will burn fat from the chest (ideally, less than 13%). Check your body fat percentage with a personal trainer, or choose a smart scale that can measure your body composition. Do this not only by doing cardio exercises, such as running, but also by strength training (17).
I prefer to use HIIT and Metabolic Resistance Training (MRT). The combination of these two not only burns a ton of lean, but also helps to build up more lean muscle mass (18). Then add a few exercises that specifically target your chest and you’re ready to go.
In this way, you will melt from the body, adding muscle to the chest at the same time. This will lose the fat in your chest and tighten it.
But make sure your diet is right for you. Follow what I said earlier about giving up unwanted foods that make you high in body fat in the first place. Replace them with foods high in protein, vegetables and healthy fats. For a complete diet to get rid of stubborn skinny, consult me Flat belly formula time schedule.
List of exercises at home
Wide grip floats
Tilting press with dumbbells
Chest press with dumbbells
Sweaters with dumbbells
Flies with dumbbells
Plank to Push-ups
How To Lose Chest Fat At Home
Now that you know the best exercises you can do to remove fat from your chest and sculpt a chiseled chest, it’s time to put them together in a proper workout.
Below is an example of a workout that you can do that will burn your body fat while targeting your chest muscles. Implement HIIT and MRT style workouts while sprinkling chest targeting exercises.
- Jump rope x30 sec.
- Pushups x20
- Jumping Jacks x30 sec.
- Dips x20
- Jump Squats x20
- Chest press with dumbbells x15
- Burpees x8
- Chest flies with dumbbells x20
- Sprints on ladder x30 sec.
- Inclined floats x15
3 rounds in total
You will need a pair of dumbbells to do this workout and a rope to jump. But if you don’t have a skipping rope, you can only hope for a place without one. If you’re a man, I’d go with 20-pound dumbbells if you’re a beginner.
How can I lose belly and chest fat?
Having a stubborn skull in common places, such as the lower abdomen, arms, chest, hips, thighs, and arms, can be frustratingly difficult to get rid of. The reason you developed this stubborn fat, first of all, is that you have too much body fat.
So, the answer will be to lower your body fat through proper diet strategies, while toning your body with the right exercises. Make sure you eliminate bad foods that cause insulin resistance and increased estrogen. This is also of the utmost importance to get rid of belly and breast fat.
The last word
Anyone can have an impact on self-esteem due to embarrassing body fat. But for men who are overweight, they may feel worse. A man’s breasts can crush your self-esteem.
Unfortunately, most men lose their breasts completely wrong. They simply lose weight by going into a calorie deficit, but their bulky fat then turns into soft fat and soft skin. Weight loss should take place (especially in the chest area), but fat loss is even more critical.
The trick will be to lose body fat while toning and tightening your chest with specific exercises. I know it’s easier said than done, but if you follow a plan, it will be much easier than you think. Adding exercises like push-ups and bench press to work your chest muscles will get rid of that excess breast tissue.
Consistency and commitment will separate those who actually get results and those who never lose their breast fat. Trust the process and follow the plan. Whenever you feel like giving up, remember that the fat in your chest will disappear if you fail.
Josh holds a bachelor’s degree in exercise physiology and nutrition science. He is a certified specialist in strength and conditioning (CSCS) by the National Association of Strength and Conditioning. He worked as a strength and conditioning coach at the high school and college level. He has over 10 years of experience as a personal trainer and nutrition coach. He is also the author Flat belly formula. He hopes to be able to bring inspiration and results to people around the world to live a healthier life through diet and exercise.