What to do if men have too much chest fat

For male friends, having strong and powerful muscles is something that everyone envies. However, many friends said that after stopping exercise or when exercising, the muscles of the whole body have achieved the desired effect, but only the chest has abnormal phenomena. Excessive chest fat makes the chest have a significant bulge, but due to the excessive fat, it also sags a little, which is really very unsightly in terms of appearance. So what should we do in this situation?

1.Good living habits

An unhealthy lifestyle may lead to high levels of estrogen in men. Most male breast diseases are related to abnormal liver function. Excessive drinking will damage the liver's metabolic function, and the liver is responsible for the decomposition and excretion of 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. And the main reason for almost all fat people to gain weight is due to bad living habits, such as late night snacks, late sleep, etc. In order to prevent the secretion of estrogen from sagging breasts, you must maintain a good lifestyle.

2. Aerobic exercise

Many people think that if you want to lose chest fat, you should do more exercises for the lower chest muscles, such as dips and decline presses. Although these exercises do help shape the lower chest, if the fat content is not reduced, fat will still accumulate and sag on both sides of the lower chest. So we have to talk about fat loss again. There is really no shortcut to fat loss. There is no super-fast effect similar to liposuction. In the final analysis, it is to keep doing aerobic exercise. Common aerobic exercises include running, swimming, spinning, etc.

3. High-rep, light-weight strength training

After we have ensured a sufficient amount of aerobic exercise every day, it is possible to achieve a more ideal effect by doing high-repetition light-load equipment training on the chest. For high-repetition light-weight training, you can try the push-up with bare hands, which is a good way to remove fat. It is recommended to do 100 to 200 times in 3-4 groups every day, regardless of the venue. You can also use lighter weight barbell push-ups or dumbbell push-ups in the gym. Unlike muscle and strength training, you should do as many times as possible each time, more than 20 times per group, and it is recommended to do 8-10 groups each time.

If you want to successfully reduce chest fat through exercise, it is recommended that you also eat more high-protein foods, otherwise your chest will become shriveled and cannot be completely restored to a smooth state. The exercise methods introduced in the article are all good for reducing chest fat, but they require long-term persistence.