Whether you are exercising for a perfectly toned body or just to maintain your fitness level, your chest is one area that you would definitely want to work upon. Flattening your chest takes a little time but if you adhere to a good workout regime, results will be evident very soon. Losing excess fat and tightening up your chest muscles demands a combination of cardiovascular exercises and weight training. Here are a few tips to lose your chest fat and tighten up the muscles.
Cardiovascular exercises are most effective in burning fat. Thus you should perform 30 to 45 minutes of cardiovascular exercises five days a week to burn off the excess fat. These can include running, bike riding, tread milling, push ups, swimming and even rowing. Even aerobic exercises are a good option.
Training your Pectoral Muscles
There are several exercises you can focus on to burn that extra fat including bench press, dumbbell flies and using a pectoral fly machine. Bench press is an exercise in which you lie on your back and lower a bar to and from your chest. It targets the chest muscles and triceps. Dumbbell flies is similar to bench press. In this you lift and lower the dumbbells in both hands parallel to the floor. In the pectoral fly machine you select your desired weight and while sitting on the machine pull the arms towards the front of your body. All these target the pectoral muscles and activate the top, middle and lower portion of the chest muscles. However one should keep in mind that attempting to lift too much weight can cause serious injury. Thus the idea is to use lighter amount of weights with more repetitions.
A personal trainer can guide you with these exercises. You can ask your personal trainer to design a workout regime that particularly suits your body type.
Total Body Training
It is difficult to lose fat from a particular body area. Thus, to lose chest fat you must lose fat all over your body. Decreasing your overall body fat content can make your chest look flatter. Therefore, the key is to include chest workouts in your total body strengthening program. Do one exercise for each muscle group like sit ups, lunges, bicep curls, squats and shoulder presses. Perform the exercises in sets and keep rotating.
Making Healthy Diet Choices
Your diet plays a very important role in your fitness. It is very essential to combine a good exercise regime with a balanced diet. Take in low fat food like vegetables, fruits, lean meat, egg white, low fat dairy products and whole grains. Avoid processed foods as these contain huge amount of preservatives, artificial sweeteners and refined sugars. Consume small portions five to six times a day. Eating every three to four hours prevents dips in blood sugar levels, which can stimulate hunger and over eating.
Thus, if your chest has excess fat accumulation, there is no need to feel dejected, as upper body fat is not permanent. All the above mentioned exercises coupled with a balanced diet can help you get a leaner chest.
If you'd like to lose weight efficiently, sign up for a Personal Trainer North Shore session, or to avail of a free trial with an expert Sydney Personal Training, visit Personal Trainers Sydney.
Dan Clay is a fitness specialist, personal trainer and owner of Dangerously Fit Personal Training. If you'd like to lose weight efficiently, sign up for a Personal Trainer North Shore session, or to avail of a free trial with an expert Sydney Personal Training, visit Personal Trainers Sydney. http://www.personaltrainersydney.com/index.php?page=personal-trainer-north-shore