Although teenagers are thrilled when breasts begin to appear, virtually all men who develop fat in the chest are terrified to see what look like breasts growing. Fat in the chest is not necessarily part of the aging process, and with a regular diet and exercise, you can eliminate it.
Do cardiovascular exercise as part of your daily routine. This type of exercise burns more calories than exercises focused on one part of the body, so concentrate on exercises such as swimming, running, aerobics classes or swimming. The Center for Disease Control and Prevention of the United States recommends at least 150 minutes of moderate cardiovascular exercise or 75 minutes of intense cardiovascular exercise per week. The more exercise you do, the more fat you will burn.
Use your body weight to tone your chest. You can do exercises with the weight of your body anywhere and you do not need special skills to do them. Try push-ups, either on the floor or on an exercise ball. If you do not have enough strength to do push-ups, try holding your knees on the floor while you gradually develop your strength. Begin with five to ten repetitions, then increase to several series of 10 or more repetitions.
Lift weights to tone your chest even more. The American Council on Exercise conducted a 2012 study to find out which are the three most effective breast exercises. The barbell bench press, a standard in all gyms, proved to be the most effective. If you try this exercise, make sure you have someone who watches you the first few times and tries only one or two repetitions, until gradually you do more. The second on the list is the use of the machine "pec deck", a team with weights that forces you to use the pectorals to push two inverted plates, while you sit with your knees bent. The third most effective exercise is pulling a cross cable to the front (bent forward cable crossover). In this exercise, you must stand up and take two cables connected to some weights. When pulling the cables to the front, cross your hands over each other and lean forward, bending your knees.
Diet plays a key role in your ability to lose weight, and if you overeat or eat unnecessary calories, you will probably keep body fat in your chest.
If you suddenly develop chest fat or do not go away with exercise, talk to your doctor. I could diagnose a medical condition called gynecomastia.