It is very easy for fat to accumulate in the pectoral area, which can create some kind of complex and, at the same time, it is difficult to eliminate it but not impossible. There are methods and exercises that will help you eliminate fat from the pectorals more quickly, such as the professional press therapy machines from SIZEN, of which we will talk to you later. The dream of many men is to have firm and muscular pectorals and for this they carry out intense exercises in the gym, however, you have to know what type of exercises to do to have the desired effect. In addition, you have to follow some premises such as consuming fewer calories and having a diet rich in protein. However, it is not just for men, women can also have their pecs toned. In this article we tell you how to get rid of pectoral fat quickly.
Reduce calorie intake
Whenever you want to burn fat, it is important to reduce your calorie intake. To do this, follow a nutritious diet that is hypocaloric. It does not mean that you should follow a strict diet and starve as this would also cause the opposite effect. Stopping eating will only cause the body to store fat to use for energy and it will all accumulate in the adipose tissue, slowing down the metabolism. Try to eat six meals a day and small amounts between meals.
Fruits and vegetables, low-fat dairy products, or whole grains are very good for this type of diet. Some foods that you can eat are cauliflower, oatmeal, skimmed yogurt or skim milk, strawberries, and bananas, among others. They are foods that will help you feel full and provide the necessary nutrients without adding too many calories.
On the other hand, avoid products rich in sugar and not very nutritious, such as industrial pastries or junk food. Thus, even if the insulin you produce continues to have high peaks throughout the day, if your caloric intake is lower, you will burn more fat.
Protein diet to eliminate fat from the pectorals
The diet must be low in calories, but it must also be a diet rich in protein. Proteins are more difficult to digest and, therefore, as they take longer in this process, they stay longer in the stomach, which makes you eat less.
Studies have shown that high-protein diets help burn fat. In addition, with a hypocaloric diet, less carbohydrates are consumed to prevent them from being transformed into fat, but as you continue doing physical activity and exercise, you will need more protein to regenerate your muscles.
Are foods rich in protein meats not have much fat as chicken and turkey and blue fish, such as salmon and tuna. Egg whites contain albumin, a beneficial protein for the body, as well as many others, which is why they are very rich in protein and ideal in this diet. However, avoid frying the egg and cook it or steam it or in another of its healthier versions. Pasta has protein but also carbohydrates, so don’t overdo it.
Drink a lot of water
Water is always essential, but even more so when you want to burn fat. Most of the body’s tissues are made up of water and if you retain water you swell, since you will have fluid retention, which we want to avoid. Therefore, it is better to drink a lot of water to go to the bathroom more often and cleanse the body and avoid bloating.
In any case, it is not advisable to overdo it since the opposite effect can occur, and thus retain more fluids and see ourselves more swollen. Therefore, follow the recommended amount of 8 glasses of water daily.
Aerobic exercise and pressure therapy, the best allies
The aerobic exercise is ideal for removing fat from the chest. Running, brisk walking, or cycling for at least 30 to 45 minutes a day will help you achieve this. To do this, establish a routine 3 days a week doing at least half an hour of aerobic exercise.
You can vary the activity, since this type of exercise can be done perfectly both at home, in a gym or on the street. Choose the one you like the most and you will notice that, in a short time, you begin to reduce accumulated fat.
And for more defined results, you can combine aerobic exercises with press therapy. It is a non-invasive natural treatment that is considered one of the most effective for losing fat. We recommend SIZEN press therapy machines, which allow you to lose weight from the comfort of your home. For the pectorals, nothing better than the SIZEN Girdle and Abdominal Girdle Extender. Used by elite athletes! In addition, they now have a 20% discount on all their products. Do not miss it!
Exercises to burn fat from the pecs quickly
To reduce fat in the pectoral area, it is essential to work the upper part of the body. If you go to a gym, perform specific exercises, for example, lifting weights. You can also do this from home if you know how to do it correctly on your own.
We tell you some exercises you can do to burn fat from the pecs quickly:
Dumbbell pectoral exercise
Perform an open-arm dumbbell routine. To do this, sit with your back straight and with some dumbbells, open your arms with your palms out and bend them at a 90-degree angle with your elbow. Now open and close your arms trying to bring the dumbbells together but without them touching. You can also contract your pectoral muscles.
The second exercise will be weights on the gym bench. For this exercise you do need to go to the gym. Use an appropriate weight and if you do not know which one to choose, ask the coach for help. Hold the weights or dumbbells close to your pecs and lift your arms away from your body. Do this movement by stretching and bending your arms for three sets of eight repetitions. This exercise is best repeated every other day, every other day, but not days in a row.
The third exercise that we propose is some push-ups. It is the best known and most common exercise but it really works. To do this, lie face down with your arms outstretched and the palms of your hands flat on the floor. The legs have to be straight. Now stretch your arms until your body is lifted off the ground but flex them again before they are fully stretched. Do three sets of twelve reps.