If it’s not your hips, butt, thighs or belly, you’ll be hard pressed to find information about “alternative” trouble spots. For example, many people wonder how to burn chest fat. While it is known that diet is half of the equation when it comes to losing weight, exercise is necessary for more fat burning and toning. Several exercises aid in your quest to burn stubborn chest fat.
1. Cardio, Cardio, Cardio!
It should be noted that there is no such thing as “spot training.” While strength training does help to tone and define muscles, cardiovascular exercise scorches calories, which in turn burns fat all over your body. Strength training also burns calories, contributing to fat loss. However, if you really want to show off that hard earned muscle, cardio is a must.
2. Push Ups
One of the best benefits of using push ups to shape and tone the chest muscles is that they can be done anywhere–no gyms or special equipment necessary. Push ups apply direct, intense stress to the muscles of the chest, toning them over time. Since this exercise is so challenging, your body will burn more calories, contributing to fat loss.
Place your hands on the floor with your arms slightly more than shoulder-width apart, and eep your back and knees straight. Slowly lower your body so that your nose almost touches the floor, then push yourself back up to the start position. If you have trouble with a regular push up, tried the modified push up with your knees on the floor.
3. Bench Press
The bench press is another exercise that targets the pectoral muscles. With the bench press, form is very important, so focus less on how much weight you’re putting up and more on your execution of the movement. Lying flat on a bench, slowly push each dumbbell upward at the same time. When pressing the weights up, do so with force. When lowering the weights, do so in a controlled, slow manner. Repeat this motion until you reach muscle failure.
4. Bench Fly
Lying flat on a bench with dumbbells in hand, stretch your arms out wide to your sides. Make sure your elbows are slightly bent and the palms of your hands are facing inward. Raise the dumbbells while maintaining your form. At the peak of the exercise, contract your pectoral muscles for a count of one. When lowering the weights, do so in a slow, controlled manner. Again, repeat until failure.
Again, while strength training exercises are necessary to shape, tone, and build muscle, burning fat still comes down to the tried and true calculation of calories in and calories out. Aerobic exercise is vital to burning fat, as is diet. Without a healthy, balanced diet, a calorie deficit cannot be attained, and your goals will seem that much farther away. Incorporate plenty of lean meats, fruits, whole grains and vegetables into your diet.
Armed with the correct knowledge and a determined will, you can say goodbye to any trouble area with a little hard work.