Many of those who start out with their training, intend to lose chest fat and define. To do this, it is convenient to follow a series of rules within our training, to specifically attack this part of the body.
Changing your diet, choosing certain types of training and working hard in the designated areas will help you have a chest like a rock in no time. Remember that in training you should not think about a specific area, and forget the others. This would lead to dangerous imbalances in our physical form. Next we are going to give you some keys to burn chest fat and define, in addition to determining the appropriate level of strength that allows you to see the development of the thorax (thoracic mass).
So you can burn chest fat and define muscles
Do you want to lose chest fat and define this part of your body? Train your chest with enough intensity and volume to induce great definition with the following 6 tips.
1. Less calories
For starters, when you want to lose chest fat and volume and define your shape, you have to burn more calories than you consume. The trick is no other and it is very simple. Cut calories by eating several meals, up to six a day. These intakes should be of healthier foods, such as strawberries, pistachios, etc.
All this, together with good sessions in the gym, will help you reduce the accumulated fat in the pectorals once and for all.
2. Change your diet
For the previous point to be fulfilled, surely you should take a good look at your diet, and it will not cost you to find several points to improve. So that at least three or four days a week you can go sweat and exercise in the gym, you must have good gasoline and follow a good diet to burn fat and define progressively.
Make a diet plan with at least two days of legumes, a couple of pasta, a couple of rice and another of eggs, grilled chicken and fish with vegetables for dinner, and super foods such as strawberries and pistachios, skimmed yogurts between meals . Do not forget to consult with your doctor or nutritionist any questions you have in this regard.
3. Interval training
To burn calories and reduce fat, high intensity interval training is best. It is about inducing your body, efforts that cause stress, high peaks of performance.
This is key to maximizing both the effectiveness of your training and the time you spend on it. Cardio interval training sessions are one of the most effective ways.
4. Upper body
The press-bank is a highly recommended workout to lose chest fat and define. Lie on your back on a bench with your arms extended and hold a bar with a grip slightly wider than your shoulders above your chest.
Then bend your elbows outward, lower the bar to about 1 inch above your chest, and slowly push it up. Perform eight to twelve reps and two to three sets.
5. Take it easy
If you are new to this exercise, use minimal weight, or simply the barbell, to develop proper technique. Once you are comfortable, you slowly increase the weight. Try to come up with a resistance that is difficult for you to reach the last two reps.
It is advisable to have the supervision of a qualified personal trainer or monitor so that they can indicate the steps you must follow to perform this exercise.
6. Use the dumbbells
Dumbbells will also help you perform specific exercises for your shoulders, chest, and biceps. Consult your coach for advice on the best sessions and exercises to work the chest and define this area in the best way.
Follow these tips to lose chest fat and define your upper body muscles.
