How To Reduce Chest Fat in 10 Days For Male? Tips And Exercises Included

Wondering how to reduce chest fat in 10 days for male? The fat that accumulates in the male pectorals almost to form a breast, gives shape to what in medical terms is called gynecomastia, defined by the National Institute of Health as the benign growth of mammary glandular tissue due to an increase in estrogen and a decrease in testosterone or the use of certain medicines. This problem can affect males of all ages.

We will talk about another type of “male breast”, which is termed as pseudo gynecomastia and is caused by an accumulation of fat. This problem is very common in overweight or obese men. Nothing to worry about but in these cases, whether there is a hormonal imbalance or you are overweight, it is best to consult a doctor.

Here are some tips to replace fat with muscle and thus have toned pectorals, decrease overall body fat, and minimize male breasts.

How To Reduce Chest Fat in 10 Days For Male?

4 TIPS FOR A TONED CHEST

1. GET A DOCTOR’S CHECKUP

It is the first piece of advice we give because we are sure that being seen by a doctor is the right thing to do before taking any action if you want to change your diet or exercise.

Tip: specifically ask for a hormone check.

2. REVIEW YOUR EATING HABITS

An important role in weight loss is to have a balanced diet and a calorie deficit play The first thing to do is set a goal and start recording your meals in a food diary to keep track of what you eat and drink.

Tip: Before you get used to recording meals it may take a week or two but after that, it will be much easier and you will also get used to serving without using the scale.

3. TRAIN EVEN AT HOME WITHOUT TOOLS

Bodyweight training, i.e. done using only your body and no tools, includes many exercises that involve a lot of muscles and burn a lot of calories, for example, push-ups, which are not only perfect for the chest but also work arms, shoulders, back, core and also require the activation of the buttocks and legs.

Tip: The further apart your hands are while doing the push-up, the more your chest muscles work. It is not necessary to do them quickly because it burns a lot even if they are done slowly.

4. STRENGTH TRAINING WITH WEIGHTS

If the goal is to build muscle and not just burn fat with cardio then you need to supplement with weights. Furthermore, the more muscles you have, the more calories you burn even after your workout. Some exercises performed with the chest press and cable chest flies are great examples of exercises that aim at muscle growth in the pectorals.

Tip: Don’t just focus on chest exercises. It is better to perform total-body exercises to lose more weight. In addition, exercise increases testosterone levels in men, which helps build and maintain muscle.

MYTH OR REALITY: CAN BREAST FAT BE COMPLETELY ELIMINATED?

This depends on how much fat has accumulated and the elasticity of the skin. It can happen that after removing all the fat, the male breasts disappear completely. But it can also happen that after removing the fat, there are residues of skin that can be removed with a surgical operation. But the mere fact of having eliminated the fat is a great achievement, one to be proud of.

In case you suffer from pseudo-gynecomastia the main things to do are: train more, review your eating habits, and eliminate body fat.

Exercises to eliminate the fat on the pectorals

The exercises to eliminate the fat on the pectorals that we will expose shortly can be performed 2 or 3 times a week. We recommend as we have done other times, to do 3 sets of 12 repetitions. However, you can always add more if they don’t seem enough.

To perform some of these exercises, you may need a ball or dumbbells. If you don’t have them available, you can always opt for bags full of sand or bottles of water.

1. Pull over on the bench

To perform this exercise to eliminate chest fat, you will need a pair of dumbbells.

1. Lie on a flat surface (the floor or a bench), with your face up and your legs flat on the floor. The legs should not be extended, but bent.
2. Extend your arms towards each other while holding the dumbbells.
3. With your arms fully extended, bring them back, passing over your head.
4. Return to the starting position.

2. Ball in your hands

For this exercise,we will use a ball. It doesn’t matter if it’s big or small. The important thing is that you can hold it with both hands at chest height.

Stand with your legs slightly apart. You can also do the exercise sitting on a chair if you prefer.

1. Take the ball and squeeze it with the palms of both hands, as if you would like to crush it.
2. The hands must remain open, that is, the ball must be held only with the palms.
3. Apply pressure for at least 10 seconds.

3. Pushups

Push-ups are a complete exercise, useful for the arms. the back and, of course, the chest. They are essential to strengthen the pectoral muscles and thus eliminate fat.

1. Lie face down and place your hands on the floor at shoulder height.
2. Maintain a position parallel to the ground, in a straight line, as you move your body down, flexing your arms until your chest touches the floor and then back up.

4. Openings with dumbbells to eliminate fat on the pectorals

This last exercise to eliminate pectoral fat also requires a pair of dumbbells.

To perform it, the idea is to have a bench available as a support. If you don’t have it, you can still lie down on the floor.

1. Take a dumbbell in each hand.
2. Open your arms and extend them to the sides.
3. Raise your straight arms along with the dumbbells until they touch and lower them again in a controlled motion.

Aerobic exercise is also important

While the proposed pectoral fat loss exercises are essential, aerobic exercise is also an essential element. Although it does not reduce localized fat, it still helps eliminate generalized fat. It will therefore allow us to obtain valid results.

It is also important to remember that, especially for the chest area, fat loss will be a slow and progressive process. In addition to aerobic exercise, it will be equally essential to follow a healthy diet.

If your desire is to have more defined pectorals or if you want to reduce your breasts, all the exercises just proposed will be for you.

How To Reduce Chest Fat in 10 Days For Male? by Jack Michael