Hello guys
The first step to getting rid of excess chest fat is to understand how fat loss works overall. There’s no way to target chest fat without dropping fat from the rest of your body. The “Forbes equation” states that for you to lose one pound of fat, you need to burn 3500 calories through exercise or dietary restriction. Since most people consume between 1,800 and 3,000 calories per day, the goal should be to operate at a small calorie deficit each day. For example, you should try using between 500 to 800 more calories per day than you consume. At a 500-calorie deficit each day, you would be able to theoretically lose one pound per week. If you kept it up, you could lose 10 pounds in 10 weeks. People with the most success at losing weight and keeping it off lose weight slowly but steadily and adopt a healthy lifestyle instead of using crash diets.
In chest work out you should focus on weight, repetition, and on cardio.
So here we go.
- Pushups 5set (as much as you can do but try to do more pushups because pushups increase the blood flow in your chest)
- Bench press 4*15(in fat loss you should take lite weight and do more repetitions)
- Cable cross 4*15.
- Pull over4*15/12/10/8.
At last do cardio
- stair-stepper
- running outside at a moderate pace
- jumping rope
- biking
| 6:30 AM | Cucumber Detox Water(1 glass) |
| 8:00 AM | Oats Porridge in Skimmed Milk(1 bowl) Mixed Nuts(25 grams) |
| 12:00 PM | Skimmed Milk Paneer (100 grams) |
| 2:00 PM | Mixed Vegetable Salad(1 bowl) |
| 2:10 PM | Peas(1 bowl) vegetable (1 bowl) Roti (1 roti/chapati) |
| 4:00 PM | Cut Fruits(1 cup)Buttermilk(1 glass) |
| 5:30 PM | Tea with Less Sugar and Milk(1 teacup) |
| 8:50 PM | Mixed Vegetable Salad(1 katori) |
| 9:00 PM | Peas (1 bowl) gourd vege(1 bowl) 1chapati |
All vegetables are good in health so per your choice you can select vegetable and Peas
Follow this diet plan and workout plan for 4 weeks.
Thank you
The fitness Buzz 