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losing fat
The only way to lose fat is to consume a calorie deficit. This means you will need to burn more calories than you are consuming. As a result, your diet is the key in losing chest fat. Shoot for a 500 calorie deficit and a 1lb per week fat loss. If you are losing more than 1.5lbs there is a good chance you are also burning muscle.
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Stay Disciplined and be Patient
We all have areas of our bodies that carry fat more than others. These stubborn areas can be frustrating but it is important not to deviate from a tried and tested method of losing fat just to try and speed up the process. Simply maintain your calorie deficit burning 0.5-1.5lbs per week and watch as that stubborn chest fat slowly but surely peels away. |
Training
Even if you are losing weight you don’t want to change your training too much. You will want to continue to lift heavy so you minimize muscle loss during your diet. This is particularly true with your chest muscles as having good muscle mass there will help counteract the fat stores you have there. Cardio can also help create a calorie deficit but you will want to avoid doing too much of it otherwise it could lead to muscle loss, particularly if your new calorie deficit is too large. |
Very good advice. No point losing as much hard earned muscle as fat. That's a long term disaster. |
Strictly speaking you burn fat best when in ketosis/fat burning mode. Or at the very least burn just fat. The way to get into ketosis is to deplete the bodies stores of stored glucise. This takes between 6 and 8 hours after eating. So finish eating before 9pm and by the time you wake (in the morning) you should be burning fat. Increase the amount you burn by training before eating. It's possible to burn fat one day and build or at least retain muscle the next day by manipulating your carbs intake and your meal timing. Probably not ideal if you are mass building though. Add in the health benefits of intermittent fasting and it's the perfect solution to fat loss. |
cardio is key as well, cardio and a good diet will do wonders
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Totally agree. I've done more than my share of diet and cardio. And then I got old and it stopped working as well and that's when you start to look at the other ways to get the same results. |
I added super sets and basically doubled my workout, so my entire workout is pushing me, heart is racing and I'm sweating my butt off.
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