How can men lose chest fat?

Many men often do not pay attention to exercise, and because they drink for a long time and do not pay attention to exercise, they will have too much fat on their chests and cause sagging breasts. For male compatriots, this will not only affect their appearance, but also make them look very embarrassing when wearing tight clothes. Chest fat can be improved by doing aerobic exercise. Aerobic exercise can not only burn fat quickly, but also has the effect of compressing and shaking the chest. You can exercise more and speed up the elimination of abdominal fat through running, jumping, breathing, and waist and abdomen exercises.

Methods/Steps

1. Maintain good living habits

Even if some fat people have achieved some success in losing weight all over their body, they will find that the fat in their chest is stubborn. Why do they have excess fat in their chest and it is difficult to lose it? This is because both men and women have mammary glands in their chests. Generally speaking, women's mammary glands are much more developed than men's because women's estrogen levels are much higher than men's. People with high estrogen levels tend to store water and fat. Similarly, in the human body, parts with higher estrogen levels are also prone to fat storage.

An unhealthy lifestyle may lead to high levels of estrogen in men. Most male breast diseases are related to abnormal liver function. Excessive drinking can damage the liver's metabolic function. The liver is responsible for breaking down and excreting estrogen in the male body. Frequent excessive drinking will eventually lead to the accumulation of estrogen in the male body, causing chest fat accumulation, breast development and even disease.

2. Active aerobic fat loss

Some people think that since there is fat in the lower chest, then do more exercises for the lower chest, such as dips and decline presses. These movements can indeed improve the shape of the lower chest and make it more developed. However, if the fat content is not reduced, there will still be so-called "fat" on both sides of the lower chest.

In fact, what you need to do is aerobic exercise to reduce fat. Simple machine training belongs to the category of anaerobic exercise and cannot effectively reduce fat. If the subcutaneous fat of the human body is reduced to a relatively low level, the excess fat on the chest will also be gradually eliminated. So generally speaking, after losing fat through certain aerobic exercise, there will be no "fat" on the chest. Common aerobic exercises include running, swimming, spinning, etc.

3. Combine high-rep light-weight strength training

The prerequisite is to ensure sufficient aerobic exercise every day, so that targeted high-repetition light-load equipment exercises for the chest can achieve more ideal results.

The first thing I recommend is push-ups, which are a regular training item for soldiers in the military. Most of them are based on quantity, so soldiers are often not muscular, but their muscle lines are very obvious, which is why they are effective in removing fat. It is recommended to do 100 times in 3-4 groups every day, regardless of the venue.

You can also use lighter weight barbells or dumbbells in the gym. Unlike training muscles and strength, you need to do more, more than 20 times per set, and it is recommended to do 8-10 sets each time.