Weight Training Questions - Exercises To Reduce
Weight Training Question:
would like to know how to reduce my chest fat with exercise rather
than resorting to surgery. I'm overweight but I see other chubby
guys at the gym that have less chest fat than me? What can I do
to get rid of this flabby fat from my chest?
Weight Training Answer:
You ask a very important question about reducing the fat surrounding
your chest wall and/or the fat within your breast tissue. The fat
surrounding the chest wall can be reduced when you lose weight.
However, the fat within the breast tissue is usually surgically
removed. You may have a condition called "gynecomastia"
which can occur in both boys and men. The condition is commonly
caused by an imbalance of the hormones estrogen and testosterone.
These hormonal changes can occur naturally, such as during puberty
or during a reduction in androgens as men become older. A change
in hormones can be triggered by medications that are used to treat
pain, arthritis and certain anti-inflammatory medications, as well
as during the consumption of drugs, or alcohol. In overweight and
obese men, gynecomastia is common.
Treatments for this condition vary, including liposuction of the
breast tissue to remove the fat. Other less invasive treatments
include weight reduction to achieve a normal BMI range. You stated
that you are overweight. It is important that you reach a BMI of
25 to 30, which categorizes you as overweight, or a BMI of 18.5
to 24.9 which is normal. Prior to your workout program, measure
your percentage of body fat. Concentrate on those exercises that
will help you lose 10% to 15% of body fat. Monitor your overall
percentage changes in body fat. Tracking
your body fat will allow you to see your progress and help keep
you motivated to continue.
Establish a regular exercise program that includes both cardiovascular
exercises and strength training exercises. Some cardiovascular exercises
may include using equipment such as the treadmill, elliptical machine,
stair stepper and the bicycle. Aerobic exercise should be done for
a minimum of 20 minutes which includes a 5 minute warm-up and a
5 minute cool down for a total of 30 minutes of cardiovascular exercises.
The cardiovascular exercises are important in helping your body
burn energy. These exercises will increase your metabolism and thereby
helping you to lose weight. Slowly increase the intensity and duration
of these exercises as you become more fit. Be sure to get a medical
release before you begin any exercise program.
major chest muscles to focus on are the pectorals major and the
pectorals minor. Some strength training exercises for this muscle
group may include training the upper chest, middle chest and lower
chest. Here are some exercises to include in our chest workout:
These strengthening exercises will help to improve your posture,
straighten your back, and give your chest a more defined appearance.
You may want to consult a personal trainer to help you establish
specific exercise goals to strengthen your chest.
Many studies suggest that a high fat diet is associated with a
higher percentage of body fat. In rat studies, groups that were
fed a high fat diet, gained more body weight, had more fat accumulation
and had higher blood lipid levels. Rats that were sedentary and
rats that were trained both gained weight. In human studies, involving
obese 8 to 11 year olds, the obese children had a higher fat intake
than the non-obese children. Limiting your fat intake is important
in achieving a reduction in your body fat.
The 2010 Dietary Guidelines recommend a total fat intake of no
more than 20-35% of your calories and they should come from oils
other fats. That means you should include lean beef, poultry, pork
and fish. You should limit your added fats such as oils and dressings
as well as your trans fatty acids. You should avoid fried foods
and commit to eating foods that are baked, broiled or grilled. You
should include more fruits and vegetables as well as nuts and seeds.
The fruits and vegetables are low in calories and high in fiber.
These high fiber foods will help provide energy to replenish your
glycogen stores pre and post workout. Avoid high sugary drinks and
foods. They are low in nutrients and high in calories. Water is
the best beverage to drink for hydration. Including nuts and seeds
is a good snack; however, large portions can lead to excessive calories.
The total amount of calories from protein should be approximately
20%. An adequate protein intake will assist in building muscle as
you lose fat. Your main energy source should consist of complex
carbohydrates. Approximately 50% of your diet should consist of
carbohydrates. Other sources include whole grains and cereals. Select
grains that contain the highest amount of fiber and the lowest amount
It is important to understand your daily calorie needs or your
TDEE (Total Daily Energy Expenditure). This number is derived from
your basal metabolic rate and multiplied by your activity level.
Your goal is to stay below your TDEE by 500 calories each day in
order to lose 1 pound of fat in 1 week. Consult with a registered
dietitian to help you establish a meal plan that will help reduce
your weight and your percent body fat.
If you follow a consistent exercise and meal plan, you can achieve
a normal BMI, reduce your percentage of body fat, increase your
lean muscle mass and strengthen your core. When you lose excess
body fat, you may also lose your breast fat. Just remember that
it is very important for you to be consistent with your workout
program and stay on track.
By Chandra Carty
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