answersLogoWhite

0

How do you lose belly and chest fat?

Updated: 2/3/2022
User Avatar

Wiki User

11y ago

Best Answer

I'm writing this based on my personal experience

First thing first, are you mentally prepared for this ? as it would take some time (min 2 months assuming consistent training and dieting) and patience to notice some results. If YES then let's start with this.

Preparing your diet plan: If you've never followed the strict diet, it's time to start now and see how it goes. I will not write about how much calories you have to consume as it requires more metadata about each individual. Instead I will list the approach that I've been following over years.

Include foods which you like and are easily available. Having said that it should have quality macros(proteins,carbs,fat).

Don't starve yourself as most of us believe eating less will increase weight loss rapidly. Although it works for some but have serious side effects too. for ex: your metabolism will significantly decrease which in turn reduces the rate of fat loss.

Always prefer unprocessed food. I have maintained a shredded physique keeping these facts in mind and expenses in track. Sharing some breakfast meals:

Eggs with sweet potatoes and almonds.

Boiled beans with nuts and egg whites.

Spinach with scrambled eggs and beans.

Boiled veggies with flaxseeds.

Workout routine: Once you have sorted your diet then it becomes relatively easy to make a good progress. I'll highlight the workout routine :

Weight lifting and cardio will give a solid foundation to reduce fat rapidly. If you are working 5 days a week then you should include cardio at least 3 days after you finish weight lifting .

Always prefer compound exercises as it will hit more than one muscle group which in turn forces to burn more calories . Squats,Overhead press, Deadlift, Thrusters, are some of great examples. You can read my other answers for full routine as mentioning here will unnecessarily duplicate the content.

Preworkout meal - Eat some carbs and protein 1 hour prior to workout . If you don't have time then a protein shake with banana is ideal.

Postworkout meal- Again similar to your preworkout ,you have to consume proteins and carbs within 1 hour atleast after you finish workout. It's not super necessary to gut down protein shake as you finish your last set.

To finish this I will suggest to keep things simple and not over complicate things with many variations in diet or exercise.Let me know if you have more queries.

Edit: Addressing few comments and DM's regarding home workout plan given current situation(lockdown).

Before sharing I would like to highlight few adjustments :

Mind shift is necessary to adapt new change and don't compare weight lifting in gym with home workout.

I am working on abs daily compared to 3 days a week earlier .

Diet remains same with reduced carbs.

Day-1, Day-3,

100 push-ups (widegrip)5sets of 20 reps.

Front squats.5*20

Stiff legged deadlift.5*20

Lunges. 5*20

Calf Raise.

Day-2, Day-4

100 push-ups.(wide grip)

Bent Over Rows 5*20

Millitary press 5*20

Side Lateral Raise 5*20

Front Lateral Raise 5*20

Day-5

Close hand(diamond) pushups

Biceps Curl

Hammer Curl

Overhead Triceps extension.

Skull crusher's.(laydown on ground instead of bench.)

Note: I'm only using dumbell above . If it's convenient for you then get a pair of dumbbell else you can find an alternate ( just Google DIY dumbbells). Make sure the weight of dumbbell is not too light. I'm using 10 kg:

you cannot manage to get then stick with bodyweight exercises like Pushups,Burpees, Bodyweight squats, Jumping Jack etc

CLICK SPECIAL LINK IN MY PROFILE BIO TO LEARN ABOUT WEIGHT PRODUCT HELPING MEN & WOMEN TO LOSE BELLY FAT EASIER AND FASTER

User Avatar

WeightlossSecret

Lvl 4
2y ago
This answer is:
User Avatar
More answers
User Avatar

Wiki User

11y ago

workout.

This answer is:
User Avatar

Add your answer:

Earn +20 pts
Q: How do you lose belly and chest fat?
Write your answer...
Submit
Still have questions?
magnify glass
imp
Related questions

Is it true that blueberries help you to lose belly fat?

No, going to the gym and eating healthy will make you lose belly fat.


What dances can you do to lose belly fat?

zumba


Is walnut oil used to treat belly fat?

how do you use walnut oil to lose belly fat?


If you shake your belly will you lose belly fat?

Shaking belly fat to lose weight is useless.All good weight loss methods are healthy and sustainable. Don't think there is a "weird" way to lose weight, it's just futile and a waste of time. There is a Daily Weight Loss Guide: The way to lose belly fat: Link: stfly.me/N1r792 stfly.me/sx23 stfly.me/GEKyic2 How To Diet To Lose Fat FOR GOOD (4 Phases) Link: stfly.me/juuJklcp The way to lose weight for men: 1.Exercises To Lose Belly Fat | Exercises To Lose Weight Link: stfly.me/DFz4YUIn 2.Workouts To Slim Down Belly Fat Link: stfly.me/hpP0ANbo The way to lose weight for women: 1.10 Min Cardio workout to burn Fat Link: stfly.me/3tU0b9U 2.7-Day Challenge: Reduce Belly Fat and Arm Fat Link: stfly.me/GZjfF


Can you lose your fat chest by running?

it depends on how much fat is on your chest. my answer would be to run everyday as much as you can.


How do you lose belly fat by the next day?

That is not possible.


Does Jasmine tea help to lose belly fat?

No. Nothing you put in your mouth will help you lose belly fat. But Jasmine tea, preferably unsweetened, will not make you fatter.


How do you lose belly fat less than a month in your home?

You can lose belly fat by eating the right foods and exercising daily. This can be done right in your own home.


How do kids safely lose belly fat?

Kids lose fat by running real fast and try to exercise.


Are there any diets to strictly lose belly fat?

There are no diets that can specifically target belly fat, however, belly fat is the first type of fat to be lost on any diet because of its metabolic properties.


Were online can I find information on how to loss fat from my chest?

The internet is full of sites that will show you detailed chest workout that will help you not only lose fat but will also help you turn that fat into muscle. For example both Men's Health and Men's Fitness magazine has a page devoted to helping you lose that fat on your chest. Also on You tube if you search for chest workouts you will find hundreds of videos that will help you lose that chest fat.


What food might help you to lose some fat from your belly?

oatmeal can really help you lose the belly fat but inly get the plain one and then add berries or other fruits in it