How to lose chest fat

As mind-boggling as it may sound, more than 60% of the adult male population suffers from some degree of gynecomastia or has visible fat around the chest area. And while these statistics may not paint the complete picture, that’s half the adult male population feeling jitters before taking their shirt off at the beach or even in front of their partners. Next, you know confidence takes a dive, and it starts seeping into other areas of life. So on that note, in this blog, you’ll discover the nuts and bolts of how to lose chest fat. But before diving deeper into that, it is essential to understand what drives the human body to store fat in the chest.

Why does the human body starts storing fat in chest?

Many researchers believe that the male body starts storing fat in the chest area due to hormonal changes. It’s for the same reason why many teenagers start developing gynecomastia when they hit puberty. That said, it’s important to keep in mind that these hormonal changes are propelled by many factors such as aging, genetics, excess calories, and certain medication.

How to lose chest fat


The science behind losing fat

The science behind losing fat is complex but can be understood with a few key principles. Many factors are at play here, but the most decisive is creating a calorie deficit. In other words, you should burn more calories than you intake. You can do that by restricting your diet, spending more energy by exercising, or doing a combination of both.

Secondly, hormones also contribute to burning fat. Two of the most important ones are glucagon and insulin. Both these hormones are inversely proportional. High glucagon levels help increase your metabolism during exercise and reduce body fat stores, while insulin helps signal to the body when fat should be used for energy or stored for later use.

Lastly, genetics and body type also play an important role. There’s always that “one” guy who can eat the whole restaurant yet won’t gain fat, and then there’s a guy who’d gain weight just by looking at a bag of chips. That is because there are 3 body types. One, where it’s hard to gain or lose fat and muscle and, therefore, easy to maintain weight. Another is where it’s easy to gain fat and muscle and hard to maintain a healthy weight. And the last, which is a middle ground of both. So depending on your body type, your body will react to what you eat differently.

How to lose chest fat

How to lose chest fat?

The #1 most important thing you can do to lose chest fat or get rid of gynecomastia is to cut down on processed foods. Most processed foods contribute to the production of estrogen, which is pivotal in developing mammary glands and breast tissue in the human body. So even when you’re in a calorie deficit, processed foods can still contribute to growing breast tissue. Besides, having less processed foods is guaranteed to make maintaining a healthy weight much easier.

The next best thing you can do to lose chest fat is to do cardio – lots of it! Engage in cardiovascular activities such as running or jogging and strength training exercises like push-ups and bench presses. To get more granular with strength-training activities, engage in exercises targeting your lower chest muscles. Push-ups with your hands adjacent to your navel area can go a long way. Also, declined bench press is another great exercise. You’d be surprised by how many gym rats have gynecomastia, but due to the sheer amount of muscle mass, it goes unnoticed.

Therefore, regardless of what someone tells you, don’t stop doing these exercises if you’re already doing them, and add them to your routine if you’re not doing them. Remember, the goal is to have a tapered midsection with no visible fat or loose skin. Plus, having broad shoulders and a slim waist will also help improve the aesthetics and conceal excess chest fat.

Now that you know how to lose chest fat, let’s take a closer look at how to lose chest fat at home.

How to lose chest fat

How to lose chest fat at home?

You must’ve heard abs aren’t made in the gym. They’re made in the kitchen. The same is the case with having a perfectly chiseled chest. As discussed above, diet plays a crucial role in burning fat, and fortunately, that’s something that can be controlled from the comfort of your home. Secondly, you can also try natural remedies like green tea or apple cider vinegar drinks to boost metabolism and naturally burn excess body fat. Just make sure you don’t overdo it. Lastly, if you’re strapped for time and can’t drop by the gym regularly, try doing HIIT exercises. It’s one of the most effective ways to achieve your fitness goals.

How to lose chest fat fast?

If you’re wondering how to lose chest fat freaky fast, you might want to check out supplements that will give you the best of both losing fat and building muscles without converting into estrogen. One such supplement is Methylstenbolone. It turns into testosterone but does not convert to an estrogenic metabolite. Thus, estrogen-mediated side effects should be virtually non-existent. You can snag get Methylstenbolone from SD Matrix. It comes with an ironclad money-back guarantee.

How to lose chest fat


Is it possible to make fat disappear from chest first?

The short answer to this is no. Most research shows it’s not possible to target certain areas for fat loss. Fat loss occurs all over the body and cannot be concentrated only in certain areas. Of course, there are cases where sometimes you’ll lose fat faster in a certain area of your body but that’s not dependent on factors you can control ie diet and exercise.

Conclusion: how to lose chest fat

Conclusively, the easiest way to get rid of chest fat is by cutting down on processed foods and engaging in exercises that build chest muscles. As discussed above, exercises like declined bench press can completely transform the look of your chest. Also, don’t fall for shortcuts or 10-day challenges. You might get results faster but such results often aren’t sustainable and come at the back of your health.  

Hopefully, this blog answered all your itching questions about how to lose chest fat. That said, feel free to reach out if you have any questions regarding supplements, gym routines, or even how to lose chest fat. We’ll try our best to help you.