The Fastest Way to Lose Chest Fat (FROM ANY BODY FAT LEVEL!)

If you are looking for the fastest way to lose chest fat, from any body fat level, then you have come to the right place. In this video, I am going to show you the fastest way to lose chest fat, from any body fat level that you’re currently at and give you a step by step instruction so that you can not only lose that saggy chest, but keep it off forever.

Lose Chest Fat Here – https://athleanx.com
Subscribe to This Channel Here – http://bit.ly/2b0coMW

It starts with understanding that the process of losing chest fat comes down to two very important actions: nutrition and training. Now, if you were to worry about nutrition alone; yes, you might lose the weight, but you will never have a developed or muscular chest without the training. On the flip side, if you were to simply train and not dial in your nutrition, you might develop your pecs, but they will never stand out simply because your body fat levels will be hiding much of its definition.

There is one important caveat that I need to point out, however. There is a distinct difference between chest fat and something called gynecomastia which is the development of breast tissue in men due to a hormonal imbalance with estrogen. That’s not what we are talking about today and requires a whole different solution, often surgical in nature.

We have to figure out the caloric deficit that you need to be eating in. If you have no visible abs, multiply your bodyweight by 12 – this will give you a rough baseline of caloric maintenance. Eat the same way for 2 weeks and reassess. If you maintain or gain weight in those 2 weeks, then you need to adjust the number down by 10% and eat that way for 2 weeks to see if you start losing weight. If you have visible abs, simply adjust the equation by multiplying by 15 instead of 12.

We also need to prioritize protein. That comes in the form of 1-1.2 grams of protein per pound of bodyweight per day. For example, if you are 200 lbs, you would shoot for 200-240 grams of protein in a day, the higher end as you get leaner and start training more.

So, we start in the 40% body fat bracket. Here, you are going to make a pass at what you are eating and cut out the obvious offenders that are contributing to that high body fat accumulation. This includes things like excess alcohol, chips, cookies, desserts, and sweets. Removing these foods is the first step in losing chest fat. Here, you are also going to begin walking 30-45 mins a day 3-5x per week. Without joint aches and pains likely present from carrying so much excess weight, training with bands instead of free weights is going to be the best option when it comes to building muscle. However, I will introduce a bodyweight exercise, incline pushups, as they are easier to manage and you can progressively make them more difficult by standing your legs further back.

When it comes to body fat percentage in the 30’s, I want to introduce timed eating to schedule multiple meals through the day. This will prevent over eating in the form of grazing. This is also where we are going to make smart swaps when it comes to food; instead of chicken parm, eat a grilled citrus chicken. Fish and chips? Move to baked salmon. As for training, this is where we introduce machines and work our way towards dips to train the lower chest. We also want to incorporate upper chest training because a developed upper chest is going to make an underdeveloped lower chest look more appealing.

When you get in the 20% body fat bracket, we start utilizing the plate division method, continue with timed eating, make a second round of refinement on the food choices (trying to remove as many processed foods as possible), and here we introduce the concept of fast, cheap, and good. You have to decide between 2 of those 3 – fast, cheap, and good – because you can’t have all 3. For training, we continue hammering away at the upper chest, bring in the decline bench press, and work our way into assisted or regular dips to build the lower chest.

When you get into the high teens, this is where you get really detail oriented. With nutrition, we turn cheat days into cheat meals and aim for 80% perfection for all of our meals in the week. Protein, at this point, has to be 1-1.2g per lb of bodyweight in order to support the lean muscle we’ve built and the increased activity levels. Dips become weighted dips, continued progression of overload becomes paramount, and intensity techniques are introduced in every workout.

If you are looking for a complete workout routine and meal plan, be sure to head to athleanx.com and check out the program selector tool. It will take you just minutes to find the exact plan that fits your current goals and will help you to build ripped athletic muscle quickly.

For more muscle building and injury prevention and rehab, be sure to subscribe to our channel here on youtube via the link above and remember to turn on your notifications so you never miss a new video when it’s published.