Ways to Reduce Chest Fat

While some people aren’t looking to build their chest muscles, working out your chest will not only reduce chest fat, it will also burn calories throughout your entire body. This is because the muscle mass you build in your chest helps your body continue burning calories. By combining cardio activity, strength training and a healthy diet you will help reduce your chest fat so you have a toned upper body.

Strength Training

Even when you are resting, your body’s muscle mass is silently burning calories in your body. By increasing your muscle mass, your body will burn more calories, reducing fat throughout your chest and the rest of your body. Free weights and resistance machines provide various exercises for toning your chest and reducing fat. To tone your body and turn your chest fat into muscle, try performing more repetitions with lighter weight. For example, perform two sets of 10 to 12 repetitions of chest presses at a lower weight to tone down rather than bulk up.

Interval Training

Interval training involves alternating short bursts of activity with intense bursts of activity. It utilizes the aerobic and anaerobic energy systems in the body, and uses oxygen to convert carbohydrates into energy, drawing energy from carbohydrates stored in the muscle, making it perfect for reducing chest fat. The great thing about interval training is that you can choose your intensity level. The more fat you want to burn in your chest, the harder your intensity level should be. For example, you can walk your usual two miles per day in 30 minutes; however, to add a bit of interval training, try picking up the pace and running every few minutes to increase the intensity, then return back to the original speed. This type of training allows you to enjoy the benefits of anaerobic exercise without having to put up with burning muscles.

Eat the Right Fats

If you are trying to reduce your chest fat, you want to make sure you’re not putting all sorts of bad fats into your body. Eat foods such as olives, peanuts and canola oils to get monosaturated fat, a “good” type of fat that can reduce your bad (LDL) cholesterol levels. Monosaturated fat can also be found in almonds, pecans and pistachios, providing a good source of protein and fiber, as well as in fatty fruits like avocados. Another “good” fat is polyunsaturated fat, which can help reduce bad (LDL) cholesterol levels in our bodies. Fatty fish such as salmon and mackerel have this type of fat, along with flaxseed, walnuts and corn oil. Stay away from foods that contain saturated fats such as meat, dairy foods and butter, as these can clog your arteries. Trans fats such as those in fried foods and processed baked goods are also particularly unhealthy, turning liquid oils into solids in your body and clogging your arteries.

About this Author

Christina McDonald-Legg has written about health, wellness and travel since 1999. Her articles have appeared in “Colures Magazine,” (London) “The Sunday Times,” (Dublin) “The Connacht Tribune” (Galway) and “The Seattle Post Intelligencer.” Her articles have featured on websites for the U.K.\’s Department of Health and Expedia.co.uk. McDonald-Legg has a Master of Arts in journalism from the National University of Ireland.