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The Complete Guide To A Well Defined Chest

by surendra kumar September 25, 2020 8 min read

The Complete Guide To A Well Defined Chest

For many guys out there, the chest is problem area numero uno. Why? Because there’s nothing quite as embarrassing as a bro with a double D. So they ask themselves: how to lose chest fat?
 
And what do they do? They go to the gym and start doing random exercises that will help them lose some weight, thus burn chest fat and reduce those moobs. Sounds logical, right? Well, there’s more to it than that…
 
Exercising is important, of course, but it’s not enough. You gotta make sure you’re doing the right exercises. So how to get rid of chest fat? By following the guidelines you’ll find below. By the end of this, you too will have a flat chest.
 
Or well, not flat… A chest filled with rock-hard muscular pecs, of course!



What are the causes of man boobs?
 
Before we solve the problem, it’s good to know where the problem actually comes from in the first place. Why do men get flabby chests? And why is it worse for some than for others? Let’s have a look, shall we?
 
Cause number 1 – you’re fat
 
Sorry to be Captain Obvious here, but yeah, in most cases, your chest fat is caused by, well, you being fat.
 
As you gain weight, your body stores that new excess fat in many places all across your body. Your belly grows, your face gets more chubby, your thighs become humongous…
 
Obesity kicks in, and you are officially overweight. And what do chubby dudes generally have? Exactly, moobs…



Cause number 2 – your feminine side

Man boobs aren’t always just fat. Man, boobs can actually be, well, boobs.

It’s a medical condition called gynecomastia, sometimes spelled gynaecomastia, which is an endocrine system disorder in which a (noncancerous) increase in male breast tissue occurs.

Uuuh, say what now?



Basically, it means the hormonal balance in your body is a bit messed up. You either have a lot of female hormones, estrogens, or your body is low on the more manly hormones, androgens (which include testosterone).
 
The hormonal ratio being out of whack is the most common cause for gynecomastia, but it has also been linked to a few other causes, like certain cancers, medications, or chronic kidney disease.

 

Cause number 3 – worst of both worlds

The third cause is quite simple: it’s a combination between cause number 1 and number 2.
 
In that case, you’re double troubled. Your man boobs are growing with breast tissue from gynecomastia, and on top of that they’re getting even bigger because of the increasing fat tissue from, well, you are getting fat.
 
The worst thing is that they can start working together to create a boob-boosting downward spiral. You see, as your testosterone levels drop your hormonal balance will get distorted, causing gynaecomastia.
 
Simultaneously, dropping testosterone slows down the fat burning process in your body as well, meaning that your fat tissue will increase as well.
 
Furthermore, as those T levels drop you will have less energy to work out, meaning you have less energy and power to train away that fat. Before you know it, you’ve turned into a big and busty bro



Difference between gynecomastia and chest fat

It’s important that this is clear, because it makes all the difference in how you try to get rid of those saggy tits (pardon my French). So here’s a little overview of the two.

Chest Fat

Causes

Solution

All the “standard” causes of high body fat percentage, like an unhealthy diet and lack of exercise.

If either of these two things apply to your lifestyle, then your chest fat is probably just that, chest fat.

The same things you would always do to burn fat, such as eating a healthy diet and exercising more.

We’ll get deeper into specific solutions on how to lose chest fat in the rest of this article.




Gynecomastia

Causes

Solution

Gynecomastia comes from hormone imbalance, as a side effect of medications, or from having a certain chronic disease like specific types of cancer.

Unlike increased chest fat, gynecomastia – or increased breast tissue – is a medical condition.

From wearing compression shirts to exercising your chest muscles to something as drastic as hormone replacement therapy.

When you think it’s gynecomastia you’re dealing with, I would advise you to go see a doctor to talk things through and look at solutions…




How to lose chest fat

Now we cleared that up, it’s time to get down to business and get into the most important part of this post. How to reduce chest fat!

Luckily, there are a lot of ways you can burn chest fat fast and effectively. Sadly for you though, this will probably involve making some lifestyle changes and making an effort



That’s right, you’ll have to work for it son. There are basically two things you can do to get rid off those moobs, both of them will involve a bit of work.
  1. Change your diet
The first thing you should do is to change what you eat and drink. If you eat unhealthy, fatty foods, then that’s probably the reason why you have excess fat on your chest.
 
Makes it sound so obvious and simple, doesn’t it? Well, yes, but there’s more to it than just cutting french fries from your diet…
 
  1. Exercise more
Another one that’s not exactly a big shocker: get your lazy ass off the couch, go to the gym, and start exercising to shred that fat.
 
Again, obvious, but again, there’s more to it than that. There are some specific exercises you can do to burn your chest fat and get those pecs in perfect shape!
 
So let’s have a look at what those are, shall we?
 
How to burn chest fat and build muscle by exercising
 
Just exercising in general can already do wonders to help you go from fat to flat, so if you ask me the first advice would be to just hit the gym more often and get in shape.
 
Running, lifting, cycling, swimming; whatever you prefer, start working out more and you will see your overall fat levels decrease. As your body’s fat percentage decreases and your muscle percentage increases, you will see changes all across your body; including in the chest area.
 
Those pectoral muscles will gain in strength and the fat will start melting away like snow before the sun. At least, that’s what you hope, but I know it’s not always that easy bro.
 
Everybody’s bodily composition is different (we’re not build the same), and so where for some of us general workouts are already enough to get a flat chest, others need to give it some special attention.
 
To give you some ideas, we at team CrazyBulk lined up a few exercises that specifically target your pectoral muscles and that are especially effective to burn chest fat.



High-intensity interval training

First up, high-intensity interval training (HIIT), which is probably the best way for general fat burn. If you want to lose fat, you want to try HIIT. Even though this exercise is not specifically aimed at your chest, it’s a great place to start out.

This training method consists of short bursts of energy, followed by a short recovery period, followed again by a short blast of energy, and again by a time of recovery… And the training goes on and on like that.

High-intensity interval training has been proven to boost your metabolism and help you burn fat like crazy. In fact, studies have shown how HIIT can help people reduce their body fat percentage.

To get you started, here’s a video on how to do your own HIIT workout at home.

Dumbbell pullovers

Ok, let’s get to more chest-specific exercises. A great option is the dumbbell pullover. Many of you will have tried this before probably, but if you’re not sure I added a picture below that explains it.

As you can see, it’s no rocket science bro!



Incline dumbbell chest press
 
Next up is the incline dumbbell press, another great exercise to work those chest muscles and burn chest fat fast.
 
Incline means you’re slightly upwards: in other words, don’t go lying flat on your back for this one.
 
Again, here’s a picture to show you how it’s done, so you can’t screw it up.
 
Incline barbell bench press
 
This is basically more or less the same as the previous workout, just that this time you use a barbell instead of a dumbbell.
 
This is one of the top exercises to work your pecs and tighten up those muscles.
 
And the good thing is that you’re not just training your pecs, you’ll be feeling those triceps and delts just as well my friend!



Decline pushups
 
Talking about attacking triceps and delts as well: decline push-ups are great, and they will speed up the fat burning process on your chest as well!
 
How to do it? Simple, you just do normal pushups, but you make sure that your feet are (slightly) elevated.
 
The best thing about decline pushups? You can do this exercise wherever the f*ck you want; use the couch, use a medicine ball, use a low table… Hell, use your kid for all I care!
 
Still not sure? Here’s another picture, you’re welcome.
 
What to eat to reduce chest fat
 
Well, if I’m being honest, you will already know the answer to this one probably. At least, if you’re at all into being healthy, working out, bodybuilding…
 
You need a healthy diet to reduce fat. That’s how dieting works, and it’s the same if you want to lose chest fat.
 
Lay down the fatty foods, eat natural whole foods instead of processed junk, don’t drink too many brewskies with your buds every weekend.
 
It’s all common sense really… Still need a bit of help? Try to use a calorie calculator, like this one, to help you figure out your intake, and then make sure you burn more calories than you consume.
 
Sounds easy, right? It can be my friend! Just meal plan and be a bit sensible, that’s all there is to it.



Alternative solutions to speed up fat burning

Is the fat-burning process still not going fast enough for you?
First, make sure you’ve read up on how to change your lifestyle to promote fat burn. Just on our CrazyBulk blog alone, you will find loads of tips and tricks and suggestions to help you achieve your dream bod.
For example, here are some tips on how to lose body fat, or how about our quick and dirty tips on the optimum amount of meals per day for cutting?
Here at team CrazyBulk, we know our bodybuilding stuff and we do our best to help you get to where you want to be, basically by just dumping as much information on you as we can. So have a look around on the CrazyBulk blog and educate yourself my friend!
 
Not much of a reader, are you?
 
I hear you bro, so why not have a look at other solutions to burn your chest fat fast? Honestly, if you play your cards right, you could reduce chest fat in 10 days already!
 
That’s right. If you want visible results and you want them now, there are ways you can achieve this.
 
Now I’m not talking about anything drastic and crazy like lipo or one of those ridiculous crash diets you hear those way too skinny celebrities about…
 
I’m talking about choosing the right buddy to help you trim your body.
 
Anybody serious about bodybuilding, working out, exercising or dieting will know this: supplementation is key!
 
If you choose the right supplements for your goal, you can achieve so much more than you would by just trying to do it on your own. It’s just adding a little push to your efforts.
 
One example is Gynectrol by CrazyBulk, a 100% natural bodybuilding supplement that’s specifically designed to attack your chest fat and burn it FAST.
 
Curious? You can check it out here → CrazyBulk’s Gynectrol.



Conclusion

There you go bro, this is how you get rid of those lovely man titties you got going on your chest.

 

The key on how to lose chest fat starts with changing your lifestyle. A healthy, balanced diet where you cut out fat food should always be the first place to start. Secondly, you need to start exercising to burn overall fat mass.

 

No specific chest exercises needed yet, just working out and getting in shape. If this still doesn’t help you burn chest fat and reduce your moobs, you need to think of different solutions, but also think about possible causes.

 

For example, you might be having a testosterone deficiency, resulting in gynecomastia, meaning your man boobs are actually boobs, not fat.

 

Also not the problem? Then get your ass to the gym and start doing those chest exercises we discussed above, and maybe consider taking a supplement like Gynectrol to help you fix the problem. Good luck bro!

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