How To Get Rid Of Chest Fat

How To Get Rid Of Chest Fat

With man tiddies, claiming your alpha male position is difficult. So it's understandable that you'd like to get rid of that chest fat as soon as possible. We're the kings of appearing buff, and we've devised a flawless approach to get you started. Continue reading to learn how to make those perky pecs pop...

Can you burn chest fat?

We'll have to be honest with you, brother. You won't be able to burn chest fat specifically. But don't get too worked up over it because it doesn't matter.

Burning fat, in general, is something you can do. Rather than focusing on a certain place, you can lose fluff all over your body. When you think about it, this is a lot better, isn't it? Why lose it in one place but not in others?

This is because excess body fat is used as a source of energy. When times are tough, such as when we were starving cavemen, our bodies would turn to fat for fuel. We broke down our body fat to keep us alive rather than trying to metabolize non-existent food. Don't act as if that isn't acceptable.

Some brothers are more prone to gaining weight than others. Your genetics will most likely decide how thin you are, but your lifestyle will also play a significant role. It's also possible that it has something to do with how well your hormones are balanced.

Fortunately, there is something you can do to solve these difficulties. Continue reading to learn how to get from fluff to buff brother.

How to get buff

First and foremost, you must understand what is creating the chest fat in the first place. Take a look at this list of common causes of chest fat:

- Are you eating processed foods that are high in calories but not exercising?

- Are you a natural ectomorph (pear-shaped, broad shoulders, natural higher levels of body fat, heavy boned & ‘stocky’)?

- Do you drink alcohol regularly?

- Is low testosterone an issue?

If you can check any of the boxes above, we've probably figured out what's causing the problem. If that's not the case, keep reading since our strategy will work for anyone.

By addressing the concerns listed above, you'll gain a bonus. You can crush those man tiddies for good by taking action against your lifestyle, genetic predispositions, or hormone imbalances.

Have you ever wondered how professional sportsmen and Hollywood stars got so bulked up? It's quite simple, bro. Simply address the three basic foundations for fat loss without sacrificing muscular mass. Anyone can do it if they put in enough effort and attention.

You'll need to go all out if you want to make the biggest difference in your chest fat. A three-pronged attack is the best way to go about it...

The three-pronged attack

It's a certain way to become skinny-fat' if you lose fat without keeping lean muscle. People who do this essentially become skinny and lack the firm muscle needed to be attractive. Rather than resembling a Greek statue carved from granite, they resemble something molded from butter.

How To Get Rid Of Chest Fat

A dude who makes sure to keep his muscle on point, on the other hand, is guaranteed to look buff. Imagine the layers of body fat peeling away to reveal a strong, powerful, and toned physique.

You'll need to use a three-shot combo to do this. It's like a jab-cross-hook to your chest fat's chin. Your night's knockout combination will be...

- Diet
- Resistance training
- Sleep

These three things, when combined, can aid in the repair or reversal of any damage. They operate together to facilitate optimal fat loss while maintaining and sculpting lean muscle mass when done correctly.

Oh, and they’ll give your testosterone a serious boost too. Winning!

Testosterone and gynecomastia

Low testosterone is one of the primary causes of chest fat, which can contribute to man boobs.' Excess chest fat in the shape of man boobs,' also known as gynecomastia, is caused by a hormonal imbalance between the male sex hormone testosterone and estrogen.

When testosterone levels are low, estrogen levels rise, causing breast tissue to develop. While not all cases of chest fat are due to gynecomastia, those caused by high estrogen levels can be treated. What's the solution? Bro, raise your T.


Only by going on a calorie-restricted diet will you be able to lose weight. If you eat fewer calories per day than you expend, fat stores will not be utilized.

This entails calculating how many calories you consume in 24 hours. You may have heard this figure referred to as your "total daily energy expenditure," or TDEE.

To begin, determine your basal metabolic rate (BMR). This is the number of calories you'd have to expend merely to stay alive for a day (imagine sleeping motionless in bed all day).

After that, you multiply your BMR by your activity level to get your TDEE, then subtract 10-20% to get into a safe calorie deficit.

Confused? Don’t be, bro. Just follow this formula:

Men: BMR = 66.5 + ( 13.75 × weight in kg ) + ( 5.003 × height in cm ) – ( 6.755 × age in years )

Got your BMR? Cool. Now it’s time to multiply it by your activity level…

- Sedentary or light activity – Office worker getting little or no exercise = 1.53

- Active or moderately active – Construction worker or person running one hour daily = 1.76

- Vigorously active – Agricultural worker (non-mechanized) or person swimming two hours daily = 2.25

Now, take your TDEE and take away 10-20% to find a safe calorie deficit.

What to eat and when

To keep your metabolism going, we recommend dividing these calories into six meals throughout the day. This will also help you avoid hunger pangs and cravings.

Protein is king when it comes to fat loss. Protein not only helps to maintain and sometimes enhance lean muscle mass while in a calorie deficit [1], but it also increases satiety. You won't be surprised to learn that studies have shown that a high-protein diet is effective for fat loss.

Carbs should be saved for training sessions because unused sugars are likely to be converted to fat. Throughout the day, try to stick to complex carbs and save simple sweets for exercise.

Finally, don't get rid of your fats! Healthy fats are necessary for the production of testosterone in the body, as well as for men's overall health and muscle growth.


Forget about plodding on a treadmill for hours. That sh*t is old and will just serve to grind your knees to dust while all the savvy dudes get ripped. Aren't you clever? You are, without a doubt. That's why you'll be pushing weights alongside us!

Resistance training is effective in reducing body fat. Because they recruit so many muscle areas, heavy compound lifting destroys calories like nothing else. For a better understanding of how compound lifts can help you burn chest fat.

Another reason why resistance exercise and fat loss go hand in hand is hormones. Gripping and ripping a barbell elicited a primitive response in men, which has been found to boost testosterone levels. Studies have indicated that weight training, especially at high intensities, increases testosterone production.

6 Exercises to get rid of chest fat:

- Push-ups
- Plank to Push-Up
- Standing Cable Fly
- Bench Press
- Sprints
- Reverse Cable Pulls


Now that your diet and training are in order, we must address your lifestyle. After all, it doesn't matter how well you eat or exercise if your bedtime habits are messed up.

Lack of sleep, according to studies, is a certain method to suppress testosterone [5, while also leaving you fatigued and hungry during the day.

Lack of sleep has even been linked to (mo)obesity and a decrease of lean muscle mass, which is bad news if you're attempting to build a sculpted chest [6].

In the end, this leads to depleted hormones, uninspired workouts, and intense calorie cravings. That's right, there are three ways to undermine your fat-loss efforts.

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