How to eliminate chest fat in men

Fat on the pectorals in men is an increasingly common problem. Excess chest fat makes the chest look flabby and weak.

The excellent news: eliminating chest fat is possible, and the combination of exercise and diet is essential to achieve it.

This article looks at five effective methods to lose chest fat in men.


Chest fat in men

Chest fat in men can occur from different causes. A hormonal imbalance caused by consuming certain foods is the most common of all.

Like other types of body fat, chest fat accumulates when there is excess sugar in the diet.

If you are one of those men with gynecomastia problems, the first thing you should do is eliminate simple carbohydrates from your diet. This type of food leads to excess fat in the body and causes a rise and fall of insulin, which causes a hormonal imbalance in the body.

Plus, you can be one of the unlucky men in genetics. However, it would help if you did not worry, keep reading to know methods to eliminate chest fat.

How to eliminate chest fat?

One of the main reasons men decide to start the gym is to eliminate chest fat. Although removing localized fat is not possible, the pectorals must be worked to tone and improve their appearance.

In addition, supplementing with proper nutrition is essential to achieve better results. Here are five methods to eliminate chest fat:

  1. Chest exercises

The best exercises to remove chest fat are the flat chest press, push-ups, and dips. An excellent strategy to work the lower part of the chest is to do push-ups on a platform.

The core of the pecs is worked with dumbbell flys or by doing narrow-grip lying chest presses.

push-up routine is a workout to shed chest fat. To eliminate chest fat, it is best to do a series with little weight and many repetitions.

Complementing a chest routine with workouts to lose body fat is ideal for achieving your goals.

  1. Low carbohydrate diet

Low-carb diets are a type of adequate power to eliminate chest fat. The basis of this method is that when the body has low blood sugar levels, fats can be used as energy sources.

If the goal is to eliminate chest fat, going on a low-carb diet such as the ketogenic diet on a cyclical basis is one of the methods with the best results.

  1. Intermittent fasting

Intermittent fasting is a nutritional system that refuses food for long periods. At no time is total caloric intake reduced.

The most classic method of intermittent fasting is to refuse food for 16 hours.

One of the additional benefits of intermittent fasting is total control of the urge to eat. As well as the ability to eliminate body fat – including the chest, without the need to reduce the amount of food consumed during the day.

  1. Liposuction

Liposuction is an effective method to remove chest fat. Through small incisions and a vacuum, it is possible to remove excess fat cells. However, like any operation, it has its contraindications.

We recommend laser and ultrasound-assisted liposuction if you decide on this method. This type of operation has the advantage of a shorter and less painful recovery time. If eating habits are not changed after the process, chest fat will likely accumulate again.

  1. HIIT, Tabata, and other high intensity workouts

High-intensity workouts such as HIIT and Tabata are among the best to eliminate chest fat. Because they stimulate the production of adrenaline and other hormones related to fat burning, they are one of the methods most chosen by coaches.

Most of these routines include functional exercises with little rest between sets. This not only allows you to eliminate fat but also to strengthen and tone the chest area.

Steroid use can be a cause of chest fat

Research suggests that anabolic steroids may be a cause of gynecomastia. Hormonal swings can lead to a long-term increase in estrogens, which translates into increased chest fat.

While the short-term effects of steroids can be an attractive solution to losing chest fat, they can cause disasters over the years.

If the objective is to eliminate chest fat, it is more effective to make a correct balance of macronutrients and train well than to abuse supplements.

In addition, a study suggests that the abuse of protein consumption could be a cause of excess body fat. This can lead to increased estrogen levels and a drop in testosterone. (3) To strengthen the pectorals with 1.5 – 2.0 g of protein per kilo of body mass is enough.

// Recommended: How to tone the body?


Eliminating chest fat in men is possible.

Combining chest exercises and a low-carbohydrate diet or intermittent fasting is one of the most effective methods for shedding chest fat.

Surgical methods can be attractive, but they do not give good long-term results if they are not combined with a correct diet.

The use of steroids is not recommended; in fact, it can cause gynecomastia.

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