Men do not have the large fat percentage in their chest area, as women do, but this area can still sag if they have too much body fat. Like any other fat-loss program, men must engage in pectoral strengthening exercises, along with cardio to burn the fat. A rigorous training regimen must also be used in conjunction with solid dietary habits that include low-calorie foods that contain essential vitamins and minerals.
Do pushups to work all your major chest muscles. Begin on all fours, with your palms shoulder-width apart and face down on the floor. Push your body weight on to your hands and toes, and keep your head in line with your spine. Gently lower your chest toward the floor, pause at the bottom, then push up to starting position. Do five sets of 10 reps.
Add cardiovascular workouts to your training regimen. You can strength train to build muscle mass, but the excess fat covering those muscles must be shed through cardio. Try running, swimming, elliptical training or cross-country skiing to help build pectoral definition and burn fat. Each session should be at least 30 to 45 minutes long, five days a week.
Burn fat quickly with interval training. If you want to shed fat faster and build muscle as quickly as possible, incorporate high levels of intensity with low levels of intensity, several times. You can try running on a treadmill for two minutes and then walking for two minutes, or you can swim four laps and then rest two minutes. Continue alternating the low- and high-intensity cardio for 30 minutes and build up to 45 to 60 minutes per day. The quick elevation of your heart rate helps your body burn the excess energy stored as fat.
Alter your eating habits. Reduce or eliminate intake of empty calories like cakes, doughuts, pastries and potato chips. Also, foods that contain a lot of sodium like crackers, hot dogs, and canned meats and vegetables can cause water retention. Choose leaner foods like chicken breasts, fish, beans, skim milk, low-fat yogurt, fruits and vegetables to reduce your calorie intake and help you lose the stored fat.
You can't turn fat into muscle; they're two completely different components of your body. Fat cells store energy; to lose fat you must increase your calories burned and reduce your calorie intake to produce a calorie deficit. One pound of fat is approximately 3,500 calories of stored energy.
Consult your doctor before embarking on any exercise program.