If you want to lose breast fat, you will have to change your diet and exercise routine. If you have extra fat in one area or another, the only way to get rid of it is to lose weight overall. There are no miracle diets or exercises that will make your breasts smaller. What you can do is burn away the fat in your whole body, which includes your breast fat. Here are some simple ways to reduce the fat in your breasts, and your overall body.
Get your heart pumping. Moderate workouts might help if you are making a lifestyle change from a sedentary lifestyle to one that involves regular activity. If you are already moderately active, you need to take it up a notch. You heart rate needs to go up for about 30 minutes during a workout in order to your metabolism to rise and keep working at a higher pace throughout the rest of the day. Running or dancing are fun and effective ways to get your heart pumping. If you are new to intense workouts, start with 10 minutes, and gradually work your way up. You might find that your workouts will become even longer than 30 minutes. When your heart pumps faster and your metabolism goes up, you will burn breast fat.
Cut back on the carbohydrates. White bread products can add unwanted stored energy to your body. Which to a whole grain bread, and avoid pastries and other white bread products. Eat whole wheat bagels instead of plain ones, and skip the extra serving of pasta. If you cut back on the simple carbs and stick to whole grain varieties, you will burn more breast fat and store less breast fat. Whole grain bread products also contain good amounts of fiber. Fiber will help your body resist the temptation to store breast fat. You will also feel full faster and for a longer period of time that you did when you used white bread. That will help you cut back on feeling hungry and snacking!
Cut back on the saturated fats. Eat less red meat and switch to low fat dairy products. It will make a huge difference in your fat intake and help you to lose more weight faster. You don't have to eliminate meats and dairy, just have a bit less in lower fat varieties. Avoid "choice" meats because they contain more fat, and go for lean meats. Ground turkey is a nice alternative to ground beef. Search online for some low fat recipes. Switch to extra virgin olive oil if you use vegetable oil to fry. Also, use half the margarine or mayonnaise that you usually do, and switch to low fat varieties.
Tone your chest. Push-ups will tone your chest. It might seem that your chest if fuller when you start to tone your pectoral muscles, but they are actually the same size or smaller. Combined with a lower calorie diet and exercise that gets your heart pumping, you will lose the fat in your breasts. You can also do bench presses to tone your chest muscles. You can also do chest curls to burn breast fat. Lie on your back with your knees bent. Your arms should be extended at either side of your body, with dumbbells in your hands. Using your chest muscles, lift the weights as if you are putting your arms around someone. Lower them back to the starting position.
Your chest fat will be proportionate to the rest of the fat on your body. The less overall fat you have, the les breast fat you will have.
Chest exercises women workout
- Incline Bench Press
Set the bench to approximately a 50 degree incline. Using a barbell (long bar) with some weight lower the bar down to about 1 inch (2.5 cms) off your upper chest and push back up, that is one rep. Remember to lower the bar slowly, it should take around 3 seconds to lower and 1 sec to lift.
Do 4 sets of 8
Incine Barbell Bench Press
4 x 8 @ 20kgs(40lbs) 2 minutes rest between sets
- Incline Dumbell Chest Flys
3 x 8
1 x 10 cable crossovers (or pec deck)
2 minutes rest between sets (except after the last set, go straight to a set of 10 cable crossovers or 10 pec deck without rest.) Repeat every 5 days for 4 weeks, then 1 week rest.
- Flat Dumbell Bench Press
4 x 10 2 mins rest except after last set straight to 1 x 12 Dumbell Pullover
3 x 8 cable crossovers or pec deck 1 minute rest between sets.
The Incline Barbell press is building muscular size in the upper chest area. This will help lift the bust. The Incline Chest Flys target the same area with a little more emphasis on seperation down the middle, helping with to defnie the shape. Flat Bench Press develops the mid portion of the pecs The cable crossover mostly targets the middle helping define the seperation.
That is 9 weeks total. You will now feel a difference, but this is just the begining......
If you do not have weights, try the bodyweight routine for your chest exercises women
Be sure to repeat the following workout 3 times per week for 6 weeks. Every 2nd day.
Push ups, (don't you hate that) make sure your technique is correct. You can do ladies pushups by keeping your knees on the ground. Ideally you want to do your push ups on your feet, (regular push up) work your way up to it.
Make sure your whole body is aligned, i.e. knees, hips, shoulders all in a straight line. Make sure hands are wide enough apart so that your arms are vertical not angled. Do 4 sets until failure (failure means until you can't do anymore) rest for 2 minutes between sets. If this is difficult put both your hands on a step. As you get stronger, you can leave them on the ground.
The next type of pushup will help give you more of a stretch. Everything as above, but put one hand on a step and the other hand on the ground. Do 2 sets on each side. So right hand on step, left hand on ground, then left hand on step and right hand on ground.
The last chest exercises women will require a couple of small towels under each hand. Again in a push up position, but this time keep your hands close together beneath you, elbows bent, and slide them out sideways, until your chest is nearly touching the ground, then slide them back in again. Do 2 sets of 10 reps.
So the chest exercises women body weight routine looks like this
- Push ups (normal) 4 x F (f = failure) (2 mins rest between sets)
- Push ups (one hand on step other on floor) 2 x F (right hand on step) (1 minute rest between sets) 2 x F (left hand on step)
- Push ups - slide out and ins (2 mins rest between sets) 2 x 10
You now have a starting base, I will be adding a newsletter and more chest exercises women to this site soon, so keep checking. You can email your questions to me below.
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Denise Austin: Best Bun & Leg Shapers (2009)