hey, iv been doing push ups and dips, any more exercises to bulk up my chest and loose fat in the chest area. thanks
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Getting a Rip Chest
- Thread starter Sicka Flow
- Start date
Sicka:
First, you can not pick a spot on your body and target it for fat loss. How fat is stored on our bodies as well as how fat comes off of our bodies is based purely on genetics. What you are talking about is "spot reducing" and it is impossible.
Secondly, lifting weights is not how you rid fat from your body. In order to reduce overall body fat, it really comes down to primarily nutrition and cardio. With the nutrition, you must get on a meal plan where you consistently intake 5-7 small meals each day consisting of lean proteins, complex carbs, unsaturated fats, fruits, veggies and water. A good meal might be a lean chicken breast, brown rice, almonds, green beans, etc. On top of this, you should make sure you are in a caloric deficit, meaning, you are intaking less calories then you are burning each day. This way, your body will ideally tap into your fat stores for energy. This deficit should not be great however, maybe 20% of your maintenance level caloric intake.
Also, you should work at burning the fat off with cardio. HIIT is the most efficient way of burning fat with cardio. If you don't know what it is, do some searching on the forum for HIIT. I promise you will get many results. Depending on your goals and amount of fat loss, I recommend doing cardio at least 5 days per week.
Lastly, comes weight training. Weight training is important when you are trying to lose fat simply because it is very metabolically active, meaning the more of it you have, the faster your metabolism is. When you are trying to lose fat and start implementing things such as caloric deficits, you create an atmosphere where you can easily start to lose muscle, hence slow down your metabolism, unless you train properly with weights.
Once you get down to the desired body fat levels, then, you can focus on building more muscle, which is another post all in itself.
First, you can not pick a spot on your body and target it for fat loss. How fat is stored on our bodies as well as how fat comes off of our bodies is based purely on genetics. What you are talking about is "spot reducing" and it is impossible.
Secondly, lifting weights is not how you rid fat from your body. In order to reduce overall body fat, it really comes down to primarily nutrition and cardio. With the nutrition, you must get on a meal plan where you consistently intake 5-7 small meals each day consisting of lean proteins, complex carbs, unsaturated fats, fruits, veggies and water. A good meal might be a lean chicken breast, brown rice, almonds, green beans, etc. On top of this, you should make sure you are in a caloric deficit, meaning, you are intaking less calories then you are burning each day. This way, your body will ideally tap into your fat stores for energy. This deficit should not be great however, maybe 20% of your maintenance level caloric intake.
Also, you should work at burning the fat off with cardio. HIIT is the most efficient way of burning fat with cardio. If you don't know what it is, do some searching on the forum for HIIT. I promise you will get many results. Depending on your goals and amount of fat loss, I recommend doing cardio at least 5 days per week.
Lastly, comes weight training. Weight training is important when you are trying to lose fat simply because it is very metabolically active, meaning the more of it you have, the faster your metabolism is. When you are trying to lose fat and start implementing things such as caloric deficits, you create an atmosphere where you can easily start to lose muscle, hence slow down your metabolism, unless you train properly with weights.
Once you get down to the desired body fat levels, then, you can focus on building more muscle, which is another post all in itself.