whats the best way to reduce chest fat?

[iceman39]

im 5' 5 @ 130 pounds. Im not overweight I can bench press well over my weight using machines (not so much on the free weights) my arms are quite nicely defined (cuts), i started weight training about 5-6 months ago. I can feel my chest muscles are getting more worked now but it took a while yet i feel there is a long way to go. I am wondering what is the best way to get rid of chest fat. Are there genetic issues? is it possible to completely get rid of it?
please give me as much details as possible even before weight training my arm muscles were so much more better defined and visible than my chest almost felt that there was no muscle there....

[swanso5]

this is a hard one...u say ur not overwt and ur only 130pds so u probably aren't and you have "cuts" on ur arms but ur chest is flabby? bit hard to prescribe without seing but i wood try firming them up...someone posted this same problem a while back and i posted a program for it...haven't got it with me at the moment so have a search through here...i thuink it had flabby chest in the title so u should be able to find it easy enough

[swanso5]

found it...here's wat i posted

"...Your bodyfat may be a little high which may be the result of this or maybe you just put on fat easilt in that area. This fat also is the last to go. You prbably need to "harden" up that area and build density within the muscle. Your diet may need to be looked at but it's hard to tell without specifics. For hardness try doing 1 x 80% going 1 rep short of failure rest / pausing long enough for another 2 – 3 reps and repeat for 1minute. Start with 1 set and increase 1 each week.

Rest / Pause Sample
- do 1 x 9 with a wt you could've done 10 reps by yourself and no more, rest about 5 seconds and do 1 x 2-3, rest about 5 seconds again and continue for 1 minute. You'll need to extend rest / pauses as the minute goes on to get 2 - 3 reps. You shouldn't rest not long enough so you only get singles with 30 seconds to go or you won't make it..."

let me know if u don't understand it

[iceman39]

im guessing its gotta be my exercise routine...its not like anything u guys are postin....i used to be overweight and it was more fat than muscles except in my arms...i lost a quite a bit of weight just by regular cardio and limiting the amount of food and went down to 125...after that i hit the gym and added roughly about 5 pounds of muscle. My workout was pretty much cardio and bench / bicep curls. So i need to know what a good workout routine would be...if you cant post that it would definitely help me out and more than anything i wanna get my chest to at least where my arms are....its kinda stupid that i look skinny but i still have flab and under developed muscles...

[swanso5]

as u've only done benches and curls scrap that plan i gave u before...u will need to go to the rich-fit linj below and read program prescription which will give you an idea od what you need to do...after reading, post your further questions over there as that's where i'm based...then we can set something for you to follow and get you staerted...if you read it tonight/today (where ever u are, it's midnight here in oz) then i can have something for you tomorow probably if you respond...the articles is in the articles section too...just to make sure ur food stuff is good read the clear cut nutrition series too just to make sure