Free weights are more effective than machines because they require your muscles to balance weight themselves.
You might think that isolating the chest in weight training will burn chest fat and convert it to muscle, but this isn't true. If you're generally overweight but particularly sensitive about your chest, you'll need to start an exercise and nutrition program that allows you to burn calories and get your whole body in shape. Your chest will catch up and tone up---but it will take time because you can't target fat loss in one body spot. Instead, you must decrease fat all over to lose it in your chest as well.
Instructions
1. Start a five- or six-day weekly workout program that includes cardiovascular exercise and weight training to improve your chest.
2. Devote different days to different muscle groups. Constantly exhausting the same muscle groups will do little good; your muscles need rest to repair themselves after exertion and grow.
3. Walk briskly, run, ride a bike, or play a sport for at least 30 minutes on your cardio days to lose fat all over and on your chest. If it's difficult to do any of these for 30 minutes straight, divide your exercise into segments.
4. Strength train, with free weights if possible, two to three days a week to lose fat on your chest. Weight training continues to burn fat hours after a workout, unlike cardio training which only burns fat during and immediately after exercise.
5. Add extra chest exercises such as push-ups or a bench press on upper-body weight-training days. Although spot-toning the chest won't show immediate results if you're generally overweight, you should see results over time.
6. Replace saturated fat intake---such as that found in fast food, butter and baked goods---with monounsaturated fat such as that found in avocados, olive and canola oil. Monounsaturated fat should comprise 30 percent of your daily intake of nutrients.
7. Eat five or six small meals a day rather than three large ones. This boosts your metabolism, which effectively burns fat---including the fat on your chest.
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