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Want to learn how to burn chest fat? Looking for some secret little trick that's going to get rid of it right away? That'd be nice wouldn't it? Well, unfortunately, that's now exactly how it works. The strategies for burning chest fat are no different than the strategies for burning body fat in general.
How To Burn Chest Fat
First off, in order to burn chest fat - and body fat in general - you need to create a calorie deficit. Basically what that means is that you have to burn more calories than you take in. This is accomplished through working out (calorie output) and your eating habits (controlled calorie input).
It's quite a simple concept actually. When you ingest more calories than you burn, those extra calories get stored as body fat. If you burn more calories than you ingest, then your body starts using that stored body fat for energy. Basically, body fat = stored, unused energy.
Here's Where It Gets Complicated
Based on the facts stated above, people make the logical assumption that since body fat is simply stored energy (calories), they can basically stop eating and they'll lose weight. While this makes sense in theory, not eating is actually the worst thing you can do!
When you drastically restrict your calorie intake, your body goes into what's known as "starvation mode" and as a response to conserve nutrients, your metabolic rate (the rate at which you burn calories) slows down.
After a prolonged period of "starving" yourself, what do you think is going to happen when you return to your normal eating habits once you've lost the weight? Not only will you end up gaining the weight back but since your metabolic rate is at an all time low, you'll most likely end up getting even fatter than you originally were!
The solution to this is to eat frequent, yet small portions of nutrient dense foods. Doing so will keep your metabolic rate revved up (think of it like throwing wood onto a fire). Try to arm for a good macronutrient ratio of protein, unsaturated fats and carbohydrates that have a low-to-medium ranking on the glycemic index.
As For The Exercises
In terms of how to burn chest fat, the best exercises are the exercises that burn the most calories. This holds true will all your fat burning attempts. That being said, there are a number of great chest exercises that will not only add lean muscle tissue to your pectorals but also, they'll burn a lot of calories in the process.
My favourite exercise in the world - the bench press - just so happens to be a chest exercise. The bench press exercise is a great compound (multiple joint, multiple muscle) movement that's great for adding muscle to the chest, shoulders and the triceps (back of the arm).
You also have to keep in mind that the more lean tissue (muscle) you add to your frame - the faster your metabolic rate will be. Muscle requires calories to maintain itself. It's estimated that each pound of muscle you add to your frame will burn an additional 50-100 calories throughout the day. |
