If you stay struggling to shed that annoying chest fat (localized on the chest), despite diet and training, evidently something in your routine and eating habits is not working.
First of all, however, you must ascertain whether that presumably adipose accumulation in the chest is actually fat or glandular tissue, caused by genetic predisposition or hormonal imbalances.
Once it is determined that it is fat, the solution is there! Let's find out together!
Index
Causes of chest fat
THEFat accumulation in the male pectorals can be caused by a low testosterone level; this condition is known as gynecomastia and results in benign swelling of the breast tissues.
Gynecomastia it does not endanger health, but it certainly creates a great deal of discomfort in those who have it; some medications can cause this condition, including antibiotics, anxiolytics, steroids, antidepressants, cancer and ulcer medications.
In case of gynecomastia known, the only solution can be surgery, but if, on the other hand, as in most cases, the cause was not genetic or hormonal, diet, combined with physical exercise, will surely bring excellent results.
Diet
Il The first step in losing chest fat is to reevaluate your diet; regardless of where there is an accumulation of body fat, diet is the first step to be implemented!
This is because evidently you are taking in more calories than you are consuming and you are not, therefore, in a low-calorie state.
Contact a good nutritionist who will assess your condition and your needs and will be able to draw up a sustainable meal plan designed specifically for you and to achieve your goals.
Sport
La A targeted diet will not have the same effects if not combined with a good sports training program.
Eliminating only the fat located at the height of the pectorals is not exactly easy, since with physical activity you cannot decide exactly where to go to burn excess fat.
To try to eliminate localized fat pads, the ideal is to combine cardiovascular workouts and toning workouts, working on circuits and maintaining a high training intensity.
Pectoral targeted exercises
After starting the diet and sports and losing the excess kg, you can focus on some targeted exercise on the pectorals.
Those we feel we can recommend are:
- Chest presses: multiarticulatory exercise for the pectorals that stimulates the pectoralis major in the intermediate bundles, the anterior deltoid and the triceps;
- Cable crosses: exercise used to strengthen the pushing muscles of the upper body such as the deltoids, triceps and, of course, the pectorals;
- Push Ups: free body exercise that helps to increase one's strength force and works the chest muscles completely.
Always contact a good personal trainer who will surely be able to show you the best exercises for your condition and for the achievement of your goals.
And you, have you ever had problems with localized fat in the chest and pectorals? How did you solve? Let us know in the comments!
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