Strategy to Burn Chest Fat

Burning chest fat is not an easy task. However with meticulous diet plan & targeted workout, in a time bound manner, you can be sure of burning that stubborn fat accumulated on your chest. There is no single way to burn fat from chest since when you follow a particular strategy for weight loss, it burns fat from different parts of the body.  It is generally said for burning one pound of fat you have to burn 3,500 calories per day through diet &/or exercise. Average daily calorie intake for most of the individuals is 1800 to 2800 calories. So you should target to maintain small deficit by burning 20% more calories than you consume(around 500 calories) through exercise.

At 500 calorie deficit each day, you should be able to burn 1 pound a week. The idea is to follow a healthy eating & lifestyle rather than following crash diet.

So how do you create calories deficiency ?

There are two ways to create calorie deficit. One is to consume less of protein, carbohydrate & fat than the normal body requirement. However, this is not sustainable in the long run since if your body does not get the required nutrients , it starts eating up muscles & organs which is not considered a good sign.

You can use apps or notebook to track your average daily calorie intake. Such apps or websites also guide on how many calories are there in different kinds of food.

Another way is to create deficit by burning fat in gym through a blend of cardio & weight training. Ideally you could burn upto 500 calories by intensive workout.

Exercises to burn chest fat

The following exercise will help you eliminate/reduce that stubborn fat accumulated on your chest

1) Pushups

Pushups is a classic way of targeting chest & upper body. They work on triceps, pectoral muscles, and shoulders. Incorporating pushups as a part of daily routine & do at 20 to 30 minute intervals for 30 to 60 seconds in an effective fat burning workout. Another variation to push ups is decline pushups. It is a great exercise for reducing chest fat. While doing decline pushups, make sure that your back is flat and hands are at length wider than the shoulders. Do 3 sets of 10 to 12 repetitions of decline pushups atleast twice a week

2) Bench Press

Bench Press is a compound moment that impacts several muscles at once. Your triceps, pectoral muscles, deltoids & even lats gets awesome workout. Bench Press when done as part of routine chest workout is a great weight loss stimulator

3) Cable cross

The cable-cross exercise helps tone the muscles around your chest area and underneath your arms. Start by setting the pulleys above your head. Standing with your back to the machine with your hips square, slowly draw both pulleys toward you. If you can, bring them all the way forward until your arms cross into an X shape.

4) Dumbell Pullover

    This exercises works not only chests & rib cage it also works on triceps & lats. Further it improves the flexibility & range of motion in chest & shoulder region. DO 3 sets of 10 to 12 reps each

5) HIIT

    Do intense cardio with no/small breaks in one circuit. You circuit can include mountain climb, jumping jack, spot running, push to planks, alternate jumping lunges & burpees. Take 45 to 60 seconds interval after each circuit which will help in boosting intensity of workout.

Still wondering how to burn chest fat? Get a free consult from our expert nutritionist and set-up your fitness goals with a proper diet and workout plan curated by them.