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having excess chest fat can make you
feel very uncomfortable as a man
especially when you take your shirt off
around other people a lot of men will
quickly assume that if they have a lot
of chest fat they probably have a
condition known as gynecomastia and
gynecomastia is a term used to describe
the growth of a man's breast tissue
which is typically caused by a hormonal
imbalance such as having very high
estrogen levels and very low
testosterone levels however gyno is
usually not the actual cause of the
excess chest fat or man boobs instead if
you're a man struggling with chest fat
you most likely have something known as
pseudo gynecomastia which is simply
increased fat deposits around your chest
and most likely you also have some
excess body fat in other areas as well
since everybody has different genes our
bodies will preferentially store fat in
different places while women will
usually store more fat around their hips
and their thighs men usually store it
around their chest belly and love
handles and even though you may be
unlucky if you're more prone to storing
fat around your chest you're very lucky
that this is a totally fixable issue and
the very first step to fixing this issue
is to decrease your overall body fat
percentage unfortunately no matter what
anyone else tells you there isn't one
single exercise that can target your
chest fat there are exercises that can
help build muscle and improve the shape
and definition of your chest which I'll
get into in a second but there's no way
to spot reduce the fat that's sitting on
top of that chest muscle however even if
your body prefers to store fat around
your chest by burning enough overall
body fat you will burn off the chest fat
as well so most people will tell you to
just create a calorie deficit by simply
subtracting 500 calories per day however
even if you're eating less calories but
those calories are coming from sources
that are processed or high in fat and
sugar then you're more likely to create
insulin resistance which will physically
prevent fat loss and instead of burning
that extra 500 calories per day your
body will just slow down its metabolism
to make up for those missing calories so
instead of just tracking calories you'll
want to also know your macros and this
is very important you'll want to fill
those macros with fresh whole foods that
you'll find around the outside perimeter
of your grocery store these are foods
that don't come in a box and there you
we made out of just one ingredient like
salmon or rice or eggs to easily find
out your macros you can click the link
for the calculator below but keep in
mind as you lose weight and as your body
adapts the amount of calories that
you're taking in your metabolism will
slow down and you will have to readjust
to keep losing weight
but a great way to prevent your
metabolism from slowing down at least as
much is to cycle your calories one of
the best ways to do that is by dropping
your calories lower by let's say 30%
from maintenance for two weeks and then
you would bring your calories back up to
maintenance levels for two weeks
research shows that this two weeks on
two weeks off dieting approach leads to
more fat loss it's more sustainable and
it's less likely to result in metabolic
slowdown there are other ways that you
can cycle your calories as well such as
carb cycling where you would have high
carb days and low carb days and you can
also do something like an alternate day
fast or you would eat at maintenance one
day and then eat under 500 calories the
next day all of these will help delay
metabolic slowdown as you burn that
chest fat now underneath that fat I'm
sure you're hoping to find some nice
pecs but to make that happen you have to
follow step 2 which is to perform weight
training if you're breaking down your
muscles with weights your body is gonna
divert the calories and protein carbs
and fats that you're eating towards
rebuilding your muscles which will make
it much easier for you to lose body fat
and it'll also help you build muscle
size shape and strength specifically
around your chest this will make your
chest look tighter and more defined
again we can't target the fat sitting on
top of the muscle but we can target the
muscle itself and I'm going to give you
five of the best exercises that you can
start doing today to build pecs even if
you haven't burnt the fat off just yet
the first one is the bench press you can
do this flat at an incline or decline
the flat bench press is great to help
build chest strength as well as overall
chest size and shape meanwhile incline
will focus more specifically on the
upper chest and decline on the lower
chest you'll want to try to incorporate
all three into your routine over time to
perform the bench press you would
retract your shoulder blades by
squeezing them tight together then you
would lie under the bar with your feet
planted on the ground and grab the bar
with a medium grip width which will
about six to twelve inches wider than
your shoulder width next you'll want to
maintain the natural curve in your spine
and keep your core tight as you lower
the bar to the middle of your chest then
push your feet into the ground as you
drive the weight back up off your chest
and repeat for reps another great
exercise is the dumbbell press which is
very similar to the bench press but
since your hands are no longer connected
on one bar you can isolate each side
better and you can hit your chest in a
very different way again this is one
that you can do flat incline or decline
but the form remains very similar so
feet planted on the ground shoulder
blades back neutral curve in the spine
and then press the dumbbells up while
keeping about a 45 to 75 degree angle
between your elbows and your body by the
way you'll want to keep that same 45 to
75 degree angle for your bench press as
well another great exercise is the chest
fly this can be done on a flat incline
or decline and it can also be done on a
number of machines as well as the cable
cross but for a basic dumbbell fly
you'll want to retract your shoulder
blades and lay back on a bench with your
hands over the line of your shoulders
then you would bring your arms out to
your sides
in an arc like motion with a slight bend
in the elbows it should look like you're
about to hug a really wide tree make
sure you bring the dumbbells down no
lower than chest level and then raise
them back up for reps for a fourth
exercise we have chest dips this
exercise is performed like regular dips
where you would get up on two parallel
bars but you're going to be leaning
forward while performing the exercise so
after hopping up with your arms locked
out lean forward and lower your body
until your shoulders are even with or
slightly under your elbows and then
extend your elbows and return back up to
your starting position before repeating
four reps remember with dips if your
body weight is still too difficult right
now you can use an assisted pull-up
machine or a resistance band to help you
up but if you are strong enough to do
bodyweight dips try to strap weight onto
your body to make it more challenging
the last exercise that you can do
anywhere is the pushup I really like to
do it on two platforms if I'm trying to
target my chest because it allows for a
better stretch at the bottom but
regardless of whether you use the
platform's or not you'll want to plant
your
hands wider than shoulder-width apart
and you'll want to keep your heels your
butt and the back of your head in a
straight line don't allow your hips to
drop down to the ground and don't raise
them up in the air like you're about to
do mountain climbers instead you want to
keep your core tight as you lower
yourself to the ground while keeping
your elbows at that same 45 to 75 degree
angle as before then press yourself back
up off the ground and repeat for reps
you can also do this exercise with a
wider hand placement to focus more on
the chest now these are just a couple of
the exercises that you can do and if you
do three sets of a heavy weight of each
you'll get a great chest workout but
even if your goal is to improve your
chest you should still make sure that
you're working the rest of your body
every week with other exercises like
squats deadlifts and pull-ups just to
name a few
training all your muscles won't only
help you build more muscle which will
help increase your metabolism but it'll
also help you burn fat during the
workout and after the workout as you
recover and it'll help you develop a
proportional physique which goes
hand-in-hand with the last step improve
your posture now improving your posture
won't necessarily burn chest fat but it
will definitely improve the appearance
of your chest
big time since most of us spend most of
our days hunched over behind a computer
screen or a steering wheel we start to
develop a much tighter chest and a
weaker overstretch upper back this leaf
to a postural deviation known as
shoulder protraction and it's gonna make
your chest look much worse but luckily
we can fix any postural imbalance in
three steps by stretching out the tight
muscle groups strengthening the weak
over stretch muscle groups and then
practicing good posture so the first
thing you'll want to do is stretch out
those tight chest muscles one of the
best ways to do this is to stand in
front of a doorway with your arms bent
at 90 degree angles against the frame of
the door and then lean your body forward
through the doorway to increase the
intensity of the stretch
another great stretch for the chest
involves grabbing TRX straps and then
walking forward with your arms out to
the sides and your elbows slightly bent
until you feel that stretch in your
chest make sure you don't lean forward
instead you want to stand up straight
and walk forward
you feel the stretch the last of the
tight muscles that we want to stretch
are the lats you can stretch the lats by
simply hanging off of a pull-up bar you
can also just put your elbows on a bench
or a chair and lower your upper body
down to the ground until you feel the
stretch now keep in mind you'll want to
hold all of these stretches for 30
seconds each round and repeat for three
to four rounds try to get these
stretches in every day and you'll
definitely notice a big difference the
other thing that you'll want to do is
tighten up and strengthen all of your
upper back muscles especially the
rhomboids since they're overstretched
and weak you can do that with exercises
like barbell rows low rows and reverse
flies just to name a few and if you want
more detail on how to do those exercises
as well as others that will really help
I have a step-by-step back training
video that I'll link up below and it'll
show you exactly how to strengthen those
upper back muscles fast but the last
thing you want to do is practice having
good posture throughout the day even
though pulling your shoulders back and
thinking about standing up straight can
help something that helps me a lot more
is to concentrate on keeping my sternum
pointed straight towards the ceiling if
you imagine that your sternum is like a
glass of water and by keeping it
straight you prevent it from spilling
over you'll find it a lot easier to
maintain better posture
there are also posture correctors that
you can get on Amazon but most of them
will be doing all the work that's
required to hold your shoulders back for
you rather than your muscles doing the
work and getting stronger but there is
one that doesn't force your shoulders up
and instead it'll remind you every time
that you slouch allowing you to correct
it with your own muscles helping them
get stronger ultimately correcting your
posture it's called the upright go now
I'm not sponsored by them but I'll add
an Amazon link in the description for
you to be able to check it out that
about wraps it up I really hope you guys
enjoyed this video if you did make sure
you subscribe to the channel and hit
that Bell icon also if you don't feel
like going through the trial and error
that's usually required to figure out
exactly how to customize your own diet
and workout plan and you want to avoid
the plateaus that come with your
metabolism constantly slowing down check
out my six week challenge it lets you
skip all that guesswork since it comes
with a three phase diet plan that's BAE
on your body and that can be customized
to your dieting preferences we provide
intermittent fasting plans Kido plans
one meal a day plans and vegetarian
plans just to name a few
you'll also get a 42 day workout plan a
recipe book and an accountability coach
to help answer any questions you have
24/7 and the best part is as long as you
stick to the plan for the six weeks not
only will you lose a whole lot of chest
fat as well as overall body fat but
you'll also get the whole program for
free to find out more click the link
below in the description or visit my
website directly at gravity
transformation com see you guys soon
you
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