The chest is a very pronounced part of the body, for both men and women. When fat happens to accumulate there, it can become quite frustrating to deal with. But that doesn't mean you have to accept it. There are some ways to get that fat off your chest over the course of time. Patience is paramount. You must also be willing to make a few sacrifices and employ the services of an assistant.
Instructions
Chisel It Up
1. Clean up the diet. Eliminate deep-fried foods, refined foods, processed foods and high amounts of saturated fats. Don't drink a lot of high-calorie beverages or alcohol. Eat foods that are nutrient-dense, like fruits, vegetables, lean meats, fish, whole grains and soy products.
2. Drink plenty of water. Water helps flush impurities from the body and aids in fat metabolism. The Institute of Medicine recommends that women drink 2.7 liters a day and men 3.7 liters.
3. Do some cardio exercise. Aerobic training 3 or 4 days a week for 45 to 60 minutes will increase your caloric expenditure and add to your fat loss. Jogging, biking, rope jumping, swimming, spinning and elliptical training are all good choices.
4. Do Swiss ball pushups. Place your hands on the ball about shoulder width apart. Slowly lower yourself down until your lower chest lightly touches the ball. Now push back up and repeat. Keep a straight line from your shoulders all the way down to your heels throughout the exercise.
5. Lift some dumbbells. Sit on a Swiss ball with two dumbbells in your hands. Roll down the ball until you are in an incline position. Now lift the dumbbells straight up in the air with your palms facing forward. Slowly lower them until your elbows touch the ball, then repeat.
6. Throw a medicine ball. Stand about 6 to 8 feet away from a partner. Grab a heavy medicine ball with both hands and tuck it in to your chest. Now throw the ball as hard as you can back and forth. Be sure to pass it using the chest muscles.
Tags: ball with, medicine ball, Slowly lower, Swiss ball, until your
