How to Get Rid of Chest Fat

Excess body fat can have a negative impact on almost all areas of your life. Affecting your health and depleting self-esteem, chest fat can keep you from being intimate, participating in sports and wearing attractive clothes. Getting rid of chest fat and improving the appearance of your chest involves losing overall body fat and building the underlying chest muscles to create definition. It can be challenging and involve major lifestyle changes. Results will not be instantaneous and will require patience and commitment.

Things You'll Need

• Determination

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Instructions

• 1

  Remove junk foods from your diet. Eliminate harmful trans-fats, and keep your overall intake of other fats to a moderate level. Also eliminate refined "white" carbohydrate foods, such as pastries, potatoes, snack crackers, cookies and most breads. Limit sweets as well. Always read food labels, and ask about the trans fat content of menu items when you eat out.

• 2

  Add foods such as vegetables and lean meats to your diet. Eating a wholesome, balanced diet -- including vegetables, fruits, dairy, seafood, legumes, nuts and whole grains -- will help you keep healthy while reaching your desired body weight.

• 3

  Do at least 30 minutes of aerobic exercises -- such as cycling, swimming or running -- five times per week. This will improve cardiovascular health while burning fat and boosting your metabolism.

• 4

  Incorporate 20 minutes of High Intensity Interval Training, or HIIT, into your workouts. HIIT has been shown to trigger release of human growth hormone, or HGH, a natural fat-burning hormone. Regular HIIT sessions can help you achieve fitness faster and speed the fat-burning process.

• 5

  Build upper-body muscles with strength training. Like HIIT, strength training helps trigger the release of HGH. Building the pectoral muscle, the largest muscle on the chest, will make your chest look firmer and more defined. Some exercises for this area include chest presses, push-ups and chest flies. Depending on your level of fitness, you may want to start by doing one set of 10 reps for each exercises. As you build your strength, increase the number of sets and the number of reps.