Skip to main content

How To Remove Body Fat / Best Exercises to Get Rid of Chest Fat

How To Remove Body Fat / Best Exercises to Get Rid of Chest Fat : 

 Okay, your favorite shirt feels a bit tight. Maybe you haven't been very active. Or maybe you’ve had a few hearty, late-night snacks recently. Whatever the reason, now you have to deal with extra fat on your chest. Face it, it’s time to hit the gym and try out these chests exercises! There might be an underlying reason for excess fat in the chest area, but I’ll get into that later. So, the easiest exercise that you can perform at home is push-ups. They target not only your chest muscles, or pecs, but also triceps and shoulders. And they’ll firm up your chest area.

 But there are many types of push-ups. You can choose the best ones depending on your overall physical shape and endurance, or just alternate them for each workout. 1. Standard push-ups. Get in a rigid plank position on your toes, with your arms fully extended (shoulders, elbows, and hands inline) and your feet no more than 12 inches apart. Now bend your elbows, breathing in, and lower your chest to just a bit below your bent elbows. 

Breathe out, pushing back up to the initial position. That's 1 rep. If you're a fitness beginner, do 3 sets of10-15 reps and work your way up to 20-25 reps (we're gonna use the same number of sets and reps for all types of push-ups). 2. Wide hands push-ups. All you have to do here is pretty much the same as the standard. The only difference is the position of your hands. Place your hands farther out to each side, wider than shoulder-width. The bigger the distance between your hands, the more grueling and effective this exercise will be. 

Choose a distance that’s comfortable for you and slowly work your way out farther. Hey, when was the last time you did push-ups? Tell me in the comments below! 3. Arrow push-ups. This type especially enhances the pecs. To perform it, get in a standard push-up position and tuck your elbows in about 45 degrees to get your body into an arrow shape. Now continue by doing standard push-ups. 4. Clap push-ups. From the push-up position, start lowering your chest. After your chest gets slightly below your bent elbows, push upward with enough force for your hands to leave the floor and clap them below your chest.

 After the clap, land softly (good luck with that), bending your elbows and going straight into another one. After practicing this type for some time, you can try to use a more difficult variation. This time you’ll do the same exercise but clap your hands behind your back. Don’t forget to warm up your shoulders before doing it. 5. Chest tap push-ups. This one requires a good warm-up as well. From a standard push-up position, lower your body and then explode up in the air to tap your chest, placing your hands in an X shape. After that, quickly put your hands on the floor to lower down into the next push-up. If you really want to set your pecs on fire, try to double pat your chest. 6. Staggered arm push-ups. 

Get down in a standard push-up position, but place one hand higher than the other and a bit wider than shoulder-width. Start lowering your torso as close to the ground as you can. Extend your arms to push upward and reverse your hand position for the next push-up. Don’t forget to keep your body straight with your head, torso, and hips in line. 7. Decline push-ups. (that would be my first option: Push-ups? No thanks, I’ll just watch from here…not really) For this one, you’ll need a raised surface like a bench, medicine ball, sturdy box, or (if you’re a first-timer) a curb or step will do. The higher the surface, the more strenuous the exercise will be.

 Now get in a standard push-up position but, place your feet on the elevation you’ve chosen. Keep your elbows at 45° and continue, just like with regular push-ups. Don’t forget about keeping your back and neck aligned the whole time. Use your glutes and core to help your spine stay straight. The first three types of push-ups are perfect for beginners. When you master all of them, you can start doing the rest. But, of course, push-ups aren’t the only way to rid yourself of chest fat. Here are some other great gym exercises to speed up fat loss and give you a toned upper body. Dumbbell pullovers. Lay down your torso on the bench with only your shoulders on the surface. Your hips shouldn’t touch the bench, and your legs should be bent with your feet firmly on the floor. Now grasp the dumbbell with both hands and extend your arms fully over your chest. This is your initial position. Without bending your arms, lower the weight slowly in an arc behind your head. When you feel a stretch in your pecs, bring the dumbbell back to the initial position. Do 3-5 sets of 8-12 reps. Incline dumbbell pressure down on an incline bench set to 45 degrees. Hold a dumbbell in each hand and place your feet firmly on the ground. Brace your core and lift both dumbbells over your chest, fully extending your arms. 

Your arms should be perpendicular to the floor. The weights should almost touch each otherat the top of the movement. Then lower them back to the top of your chest. Don’t arch your back or cock your wrists backward while holding the dumbbells during the exercise. Do 3-5 sets of 10 reps. Incline barbell bench press loads the bar to an appropriate weight before starting. Don’t try to lift the maximum you can the first time you try this exercise. Less is more, so choose the weights that are comfortable for you. Position yourself on an incline bench set to 45 degrees. 

Now grab the bar with your palms facing away from you and remove it from the rack. Lift the weights above your chest with extended arms, and then lower them slowly to chest level. Do 3 sets of 10-15 reps. Chest fly lines down on the ground and bend your knees, keeping your feet flat on the floor. Now take two small dumbbells and lift them straight over your chest. Then slightly bend your elbows and open your arms wide, out to the side. After that, bring the dumbbells back together at the top, squeezing your chest. This exercise can also be done on a weight bench, which will allow you to go down just another inch or two for a greater challenge.

 Do 3-5 sets of 10-15 reps. Wallball shots stand against the wall at arm's length holding a medicine ball in both hands. Push your hips back, bending your knees, and squat as much as you can. From this position, come back up while throwing the medicine ball as high as you can against the wall. Then catch the ball as you lower for the next squat. Do this exercise for 60 seconds. Decline Cable fly. (Yeah, I’m not going to do that either…ha)For this one, you’ll need a high pulley machine. Place the pulleys in the highest position and set the desired resistance. Standing in the middle of the cable stand, grab the pulleys and set one foot in front of the other with your knees slightly bent. Pull your arms down at an angle to meet in front of your body, slightly bending your elbows.

 After that, bring your arms back to the initial position until your upper arms are directly in line with the sides of your body. Do 3-5 sets of 10-20 reps. Dips. You’ll need two dip bars for this exercise. Make sure they’re parallel, fixed, and stable. Grab the bars and jump up. Balance yourself on extended arms. Now bend your arms, lowering yourself and slightly leaning your torso forward. Stop lowering when your shoulders are below your elbows at the bottom. Then lift your body back up. While doing this exercise make sure your wrists and forearms are in line with the bars to prevent any pain or injury. And while your body moves up and down, keep your forearms vertical. Do 2-3 sets of 10-15 reps. Doing a workout that consists of all these exercises, plus any type of push-ups 3 times a week will make a noticeable difference. However, keep in mind that you can’t just get rid of the fat in your chest without dropping fat from the rest of your body. 

So, to blast fat throughout your body faster and boost your metabolism, you should include cardio training as well, such as jumping rope, running at a moderate pace, using a stair-stepper machine, or an elliptical trainer. Sometimes an enlarged chest on a man has nothing to do with not being active or poor diet choices. And what you believe to be fat might turn out to be an excessive amount of breast tissue. This could be a sign of a hormonal imbalance when a man’s body produces too much estrogen. So before starting the workout, make sure to visit a doc to rule out any health conditions. Hey, if you learned something new today, give this article a like and share it with a friend! And here are some more articles I think you'll enjoy. Just click to the left or right, and stay on the Bright Side of life! 

Lose Weight | Exercises To Lose Belly Fat | Exercises To Lose Weight :

 Welcome to episode two of how to lose weight and belly fat with the help of science part 1 we were looking at dietary advice part 2 we're looking at simple exercises that everyone can do at home to help shrink those waistlines and if we do merge the two together what the result should be pretty incredible now whether you come from the first episode of how to lose weight or you've just searched for exercises and you clicked on this article I'm really happy that you're here because you've decided that you want to make a change you've decided that you want to be healthier and.

 you have decided that you want the health benefits and as I explained in mylast article you see fat it's not just the inch that we can pinch you seethat's known as subcutaneous fat but the real dangerous fat is a fat around ourabdomen and internal fat the fat around our organs known as visceral fat now weknow that high amounts of visceral fat puts us at risk of heart diseaseit puts us at risk of type 2 diabetes and in women it's even being found to putyou at higher risk of breast cancer so that's the intro done next up let'slearn the six exercises from the study done in Oxford you need to aim to dothem four times a week on alternating days they're very easy to do they don'ttake too long that anyone can do them at home if you do them properly you canexpect to lose about two centimeters from your waistline in just six weeksand this is without any diet change so let's learn the exercises and afterwardswe're gonna look at the science behind them and how it all works so let's beginwith the single forearm plank place.

 your forearms on the ground with the elbows aligned below the shoulders and arms parallel to the body and hold this for20 to 30 seconds now if this is a little difficult you can do a knee plank instead by resting the knees on the ground and placing your hands directly under your shoulder as if you're about to do a press uphold this for 20 to 30seconds the first exercise is now done let's move on to the second one in the study which is the basic sit-up so sit on the floor bend your knees keep them together and keep your hands on your chest or on your temples while doing the setups please avoid putting your hands behind your head while doing the sit-up and for all exercises in the study the participants did three sets of ten claim to do this or build your way up to it we're already halfway there so next up we have the knee-high crunches so lay on theor bend your knees and.

 keep your legs raised and aim to touch the knees with your elbows keep your hands by the side of your head and squeeze the stomach when your elbows touch the knees you're doing great find the next exercise a little easier so it's kind of like a rest exercise and it's the basic crunch so lay on the floor bend your knees and place your hands by the side of your head now slowly contract your abs bringing your shoulder blades off the floor you need to make sure you're lifting your shoulders off the floor for this exercise to be effective if you want to add a bit more resistance this exercise you can do the leg high crunches instead or alternate however this is optional the only difference is that you keep your legs straight in the air and touch the toes once again you need to make sure you're lifting your shoulder off the floor for this exercise to be effective next up we have the sit-up and twist so it's the same movement as a sit-up we did earlier.

but at the top rotate the body as shown make sure to alternate sides each time to ensure you work out both sides if you struggle with this or the situps anchoring the feet will help to begin with and finally it's time for the dorsal raises also known as the Superman the aim of this exercise is to work the lower back muscles after completing the abdominal exercises lay facedown on the floor stretch your arms and legs and slowly raise your chest and legs off the floor while squeezing the lower back then slowly lower them back to the floor again and to do this for 3 sets of 10 so that's the exercises done and please remember if you do them correctly you can expect to lose at least 2 centimeters off your waistline in six weeks which is great.

but there was also definitely not as good as the diet control group which we spoke about in episode one who lost not 0.5 to 1kilogram every single week and after six weeks they lost 5 centimeters in their waistline and this is because the participants who only did the abdominal exercise so they did no diet change were really just improving their muscle tone now you might be thinking yourself whatever how what do you mean by that by improving the muscle tone their body is able to hold the fat in better so what that means is you're not actually lose fat but your body is holding the fat in butter so it's improving the appearance of the waistline hence the two-centimeter reduction which is why it's super important that you're not just fixated on doing abdominal crunches to lose weight or belly fat yes we know that from the study after six weeks doing those abdominal crunches did work there was a two centimeter reduction but for maximum impact you need to be making those dietary changes that I explained in episode one.

 and I will leave a linkup here and in the description below for you if you haven't seen that article andremember if you do do the diet correctly you can expect to lose 0.5 to1kg every single week which is amazing right but here's some evenbetter news the study also showed after six weeks the individuals reduce theirvisceral fat remember visceral fat we spoke about it right at the start thedangerous fat that increases your risk of many different health conditionswell the individuals had a reduction in their visceral fat of about 14% which isamazing they also had a reduction in their cholesterol they also have thereduction in their blood pressure and after six weeks their waistline reducedby five centimeters which again incredible now just for one secondimagine if you do the diet changes from episode 1 and mix them with theexercises that we've learnt today those results they should be pretty incredibleand also please don't forget as adults we need to be exercising regularly sowhat does this mean well we need to be doing 150 minutes of moderate intensityexercise per week or 75 minutes of vigorous intensity exercise per weekthat's what more information about this.

 I will leave more info in the description below for you and also your abdominal exercises will contribute to this as well depending on its level of intensity and then what we're getting any diet it's always a good idea to check your weight status first because you might already be at a healthy weight so you might not need to lose any weight now the easiest way to check this is to use a BMI calculator I'll leave a link to one in the description below for you all you do is enter your height your weight and your gender and it calculates it and tells your weight status easy as that please also remember I know that unlicensed diet pills can seem like a quick-fix solution but please remember this the contents are unknown unproven and untested and because of this two and three people have reported serious side effects so please stay safe stay away from them if you'd like more information on it.

 I did make an article for the MHRA not long ago and I will leave a link up here and in the description below for you so please check out I really hope my tips helped you in this week's article please let us know how you get on by leaving a comment below and if you have any of your own tips any of your own advice please leave a comment below too because I'd love to read it and I'm sure everyone watching this article would look to read it tooalways remember you're awesome and I'll see you next week to lose two centimetersin waist sign and this waist sign sometimes the click doesn't work it's likestarting a motor there see sometimes the moisture content just isn't right inthe fingers to get that nice click sound yeah first world problems guys I'mgonna tell you right now I've been having a really bad film day todayI've been saying everything wrong I can't remember my lines and it wasreally difficult to be honest and this coffee that Alex has made me have broughtme back to life.

 I just did the most amazing scene honestly this scene I just did about merging the exercise and the diet and the facts about the diet and as I explained in my last article you see fat it's not just the pinch that we can inch (laughter) the pinch that we can inch the inch that we can pinch okay it was incredible it was some real positivity and emotional stuff was flying about so tell me what you thought of that scene Nadia maybe put a timestamp or something like that so the viewers can scroll back to it and tell us what they thought and this is any like big-time directors you know Scorsese if you watch YouTube hit me up love to work with you and have an agent Ian Plummer you can do all the dealings hey guys thanks for watching this week's article make sure to click that like follow or subscribe button now to stay up to date with new weekly articles 

The Best Way to Lose 5 LBS of Body Fat (AND FASTEST!)

 What's up, guys? Jeff Cavaliere, ATHLEANX.com. Today we're talking about the best way to lose 5lbs of fat. The fastest way to lose 5lbs of fat. Guess who we're bringing in to demonstrate? I never thought I'd say this, but Jessie, Mr. "I lost 5lbs of fat" now. You're probably thinking "Jessie needed to lose fat?" Well, if you remember what Jessie looked like just a little while ago right here, Jessie was actually what we call "skinny fat". 

. While I'm talking, you demonstrate burpees. Show everybody how you can burn- JESSIE: Just keep going? JEFF: Keep going. So go ahead. You can start now. You can start now. Make sure – let me get a timer going for you. Okay. Go ahead. That's it. Attack the ground like you actually want to do a burpee. There you go. So now Jessie is going to do his burpees. So some of you might be thinking "That's the best one? I thought that was battle ropes. Have you ever used battle ropes, Jeff?" I have. You can see me using them here. This is definitely one of the better calorie-burning exercises out there. Someone might say "I read the split squat jump is one of the harder exercises that you can burn the most calories doing." And that's this exercise here. The other people say "Jeff, you've talked about the king of conditioning exercises being jump rope

, and how that's your favorite for the number of calories that you can burn per minute." But let's stop and do some math. Not you. You keep going. The math of it is what's actually sobering here. If we took the jump rope, we'll start at the end, you could burn, doing 100 jumps per minute, 15 calories every minute. Now, that's a lot. But when you extract that out, if you were to do 10 straight minutes of the jump rope that's 150 calories burned. Now Jessie here, doing his burpees, burns about 12 calories per minute. Maybe 11 because of the rate that he's doing them, but you burn between 12 calories a minute and maybe up to 14, or 15 if you're really, really attacking it. But as you can see here, his effort is starting to wane a little bit. How long could he actually do this for? So even if he's burning 12 calories a minute, how many minutes is he doing this for? 

We can extrapolate that out again with the split squat jump where you're burning about 11 calories a minute, and we can wrap it all up here with our battle ropes and that's about 13 to 14 calories per minute. So they're all – okay, you can stop, Jessie. You pretty much have. You can pretty much burn, with these higher intensity exercises, in between 10 and 15 calories at best, averaged out, depending on the weight of the person that's doing them. Is that the most effective way to burn fat? More importantly, to lose 5lbs? Well, if Jessie did this for 12 calories a minute, at 10 minutes is 120 calories. If he did it every day for 10 days, that's1200 calories. For 20 days it's 2400 calories. For 30 days it's 3600 calories. Now that whole 3500 calorie deficit to create a 1lb fat loss, that's actually been debunked a little bit. It's a little higher than that. So let's say we're right on track. Every day, what you just did – not what you actually did, 

but actually getting all the way through 10 minutes – for 30 days straight it would have created a 1lb fat loss. He would have needed to do that for 5 months to do that. Could there have been a better way? I'm going to tell you right now. Absolutely. Because Jessie didn't actually start doing what he's doing here by just doing burpees, or by just doing split squat jumps. Even though he's doing all of those things in our ATHLEANX program. What he did do was, he cleaned up his nutrition. You will never, ever, ever, ever be able to out-train a bad diet. I don’t care how many changes you make to the secret exercises that you start doing, and how many of them you think you're doing. None of them will ever equate to being able to overcome a bad nutrition plan. Jessie gets rewarded here. You, my friend, I'm surprised you. I wouldn't make him do that for no reward. He gets his gummy bears. So here you go. You got it. No, no, no. Some gummy bears. Only what you burned. So you were going for, what? Two minutes? JESSIE: A minute. JEFF: A minute? No, probably about two minutes. I'll give you two minutes. 24 calories. Do you know how many calories are in one gummy bear? About eight. So you get – let me do my math. You get three gummy bears. Here you go. Three. JESSIE: You're making these not fun anymore! JEFF:

 So Jessie normally eats a bag of gummy bears. So you see, he goes and does his two minutes of burpees, or three minutes of burpees – two minutes, or whatever – he earns three gummy bears. That's all he can eat. If he goes, and he crushes this, he's far exceeded any of the work that he's done here and he's completely wasted his effort. I don’t want to see you guys make the same mistake. Number one, two, three, four, five, six, seven, eight, nine, and ten on apriority list for losing fat, and losing 5lbs the fastest is always going to be in the approach that you take to your nutrition. If you are clean that up, if you get better at eliminating the garbage that you know you shouldn't be eating, if you do that, you'll be amazed at how fast the weight will come off. But also,

 you need to support that with the total picture. He has been training, he has been building lean muscle, he's been getting better able to increase his basal metabolic rate because of the muscle that he's adding. Keep in mind this, too: every day you keep doing your burpees you're going to become better at them, and more efficient at them. Meaning, you're not going to burn the same amount of calories you were burning in the beginning. So that effect that we had here, extrapolated over a month is actually going to be less than that. So you're probably going to have to go five weeks to be able to get the same effect for burning the calories. 

So remember, guys; conditioning plays an important role in the overall picture. It helps to increase your cardiovascular health. It gets your heart stronger. It gives you the ability to increase your work capacity. Your stamina is going to improve. Your endurance will improve. Your power endurance – because of an exercise like this – will make you more explosive, and it will make you more athletic. But at the end of the day, those are just attributed to a total picture. Your nutrition is where it's going to begin and end. If you're looking for a nutrition plan that puts it all out there for you, step by step, makes it easy – Jessie hasn't had to really make a lot of hard changes, right?

 JESSIE: No. JEFF: It's been easy. Once he had the awareness it's been prettydamned easy, and he's starting to look a hell of a lot better. You can do the same thing. We include a nutrition plan in every one of our programs. You can find out which program is specifically right for you by using our program selector with the link below this article. In the meantime, I have to confess. I like to test Jessie, okay? I always say "It's not what you do when people are watching. It's what you do when you think people aren't watching you." So I actually put Jessie through the test for the last few weeks. I'm going to wrap up this article with that.

 You guys can see just how strong and dedicated he's actually been. All right, guys. I'll see you soon. If you liked the article leave your comments and thumbs up and let me know what you want to see here in a future article. See ya. JESSIE: I and Jeff currently have a wager going on, whether or not I'm going to eat gummy bears anymore. He's been trying so hard to get me to crack for weeks now. This just seems counterproductive. How do you get in my car, dude? You gotta be kidding me, man. 

Comments

Popular posts from this blog

How to lose weight in 15 day?

How to lose Weight in 15 day ?
Being overweight or obese has become a big problem these days.
Baby women at home find it very difficult to lose weight.Due to which obese people lose a lot of their lives, they refrain from enjoying the precious time of life.All these people are not able to do what they need at the right time due to lack of time. Below I will tell you about some of your daily activities that will reduce your weight 100% and make you healthier.



Avoid sugar drink :       Sugar drinks such as Mountain Dew, Pepsi, Coca-Cola, Mug Root Beer, Minute Maid.

Foods that contain a lot of calories are stored in the body. When we enter the body with more calories than we need, the extra calories accumulate in the body in the form of fat which helps in weight gain.HARVARD T.H. CHAN (School of Public Health) Department of Bio-statistics student counseling center proves that drinking sugary beverages contributes to being overweight and obese. Drink Green tea: Maastricht university is Dr. Marg…

How to gain weight in 30 days?

How to gain weight in 30 days?

  Thinning has become a huge problem in the society now.When a person is thin, he is called thin and even his personality looks very bad. I will tell you how you can gain weight easily through this article. If you follow the rules given by me, you can easily get rid of this problem. Ingredients of banana/introduction to banana for weight gain:Like other foods, bananas are rich in minerals, vitamins, carbohydrates, etc.Like other foods,
bananas are rich in minerals, vitamins, carbohydrates, etc. Today I will tell you in detail about the different ingredients of banana which will help you to gain weight very fast. Let's discuss in detail. Each 100 grams of banana contains 361 grams of energy (69 kcal), 12.23 grams of sugar, 1.09 grams of protein, 0.33 grams of fat and 22.84 grams of carbohydrates. There are even different types of vitamins such as vitamin C, vitamin b6, thiamine B1, etc. There are also a variety of minerals such as iron, zinc, sodium, …

How To Control Diabetes Without Medicines

How To Control Diabetes Without Medicines :  Diabetes cure found doctors discover shocking new trick cure diabetes in three weeks with this all-natural-insulin method diabetes is often termed as an irreversible condition most doctors view as a death sentence thereby causing permanent harm to the body organs there is a simple all-natural method that you can use to not only stop diabetes from causing more damage but also reverse the symptoms in fact that'sone specific blood sugar level directly linked to heart disease kidney failure nerve damage blindness gangrene stroke.

and other terrible degenerations and it's not even measured by most medical tests the most important thing you can do to avoid such complications is through this method using this natural metabolism-boosting pancreas jumpstart technique that helped at tens of thousands of people with diabetes now the bad sugar level is below hundred and patients who suffered from temporal neuropathy no longer feel any tingling…