When men consume more calories than Those that spend over time, unsightly fat deposits can accumulate inside the breast tissue. Shedding excess body fat and strengthening chest muscles solves this problem. To lose fat you need to burn many calories, and to maintain weight you need to strengthen the muscle. Strength training for your pectoral muscle group, which constitutes the chest, creates a flat, firm and muscularly defined chest when the fat melts.
To lose weight, you must burn more calories than you consume. More specifically, you need to burn an extra 3.500 calories to lose one pound of fat. Do cardiac exercise regularly to burn lots of calories. Running, jumping rope and exercising on an elliptical or a row machine are among the activities that burn more than 300 calories in just 30 minutes for a 155-pound person. Change the activities you do to work different muscle groups and continue to challenge your body.
While aerobic exercise improves heart and lung health, and endurance, it is not effective in strengthening the muscle. That can only be done by doing strength training exercises at least twice a week. According to the Centers for Disease Control and Prevention, regular strength training can increase metabolism by up to 15 percent. That's because muscles burn more calories than fat, so having muscles is crucial to long-term weight loss and to maintaining it.
The best exercises for the pectorals
Your pectorals are flat muscles that make up your chest. Strengthening pectoral muscle mass can improve the appearance of your chest. According to a 2012 study carried out at the University of Wisconsin, of nine of the most common chest exercises, banking pressure is the most effective. It was found to activate more muscle than the push-ups and dumbbell chest exercises. The covered machine of the CPE, also called the butterfly machine, was the closest to being as effective as the bench press. Make bench presses and butterflies in each strength training session, but also mix doing other exercises to challenge the pectorals in different ways.
Changes in diet
Doing cardio to burn calories is important, but you can also reduce the number of calories you consume in the first place. You do not have to starve yourself, just make some healthier choices that can reduce a couple of hundred calories a day. For example, switch from simple carbohydrates to whole grains and artificial fruit candies.When you are on strength training, it is also important to eat a lot of lean protein, such as beans, fish, poultry and non-fat dairy products.