Answers to common chest muscle problems (7): sagging chest fat
Yes Many people have a lot of fat on their chest muscles, especially the outer edges and below the nipples, which are full of fat. What's more, the chest sagging is more serious. For male compatriots, it greatly affects the appearance and makes them look less masculine. Especially in summer, a thin layer of T-shirt can't cover the ugly outline of the chest, let alone wearing only swimming trunks to go swimming.
In fact, most of these people have a common characteristic, that is I am overweight and have fat all over my body, including a high proportion of chest fat. Some of them reported to Junyu that no matter how hard they exercised their pectoralis major muscles in the gym, they felt that the pectoral muscles had become thicker and there were pectoral grooves, but the fat at the lower edge of the breasts remained unmoved. What should I do?
1. Maintain good living habits
Even after some fat people have achieved success in losing weight all over their body, they will find that chest fat is more stubborn. Why is there excess fat in the chest and it is difficult to lose weight? This is because both men and women have breasts in their chests. Generally speaking, women's breasts are much more developed than men's because women's estrogen levels are much higher than men's. People with high estrogen levels tend to store water and fat. In the same way, in the human body, areas with relatively high estrogen levels are also prone to fat storage.
Bad lifestyle may lead to high levels of estrogen in men. Most male breast diseases are related to abnormal liver function. Excessive drinking will damage the metabolic function of the liver, and the liver is responsible for the decomposition and excretion of estrogen in men. Frequent excessive drinking will eventually lead to the accumulation of estrogen in the male body, causing chest fat accumulation, breast development and even lesions.
2. Active aerobic fat loss
Some people think that since If there is fat on the lower chest, then do more exercises for the lower chest such as parallel bar dips and extensions, decline bench press, etc. These movements can indeed improve the shape of the lower chest and make it more developed. But if the fat content is not reduced, there will still be so-called "fat" on both sides of the lower chest.
In fact, what you need to do is aerobic exercise to reduce fat. Simple equipment training belongs to the anaerobic category and is not very effective in reducing fat. If the overall subcutaneous fat of the human body is reduced to a relatively low level, the excess fat on the chest will also be slowly eliminated. So generally speaking, after losing fat through certain aerobic exercise, there will be no "fat" on the chest. Commonly used aerobic exercises include running, swimming, spinning, etc.
3. Combined with high-rep light-weight strength training
The premise is to ensure enough exercise every day Only by doing aerobic exercise and doing high-rep, light-load equipment exercises for the chest in a targeted manner can you achieve more ideal results.
The first recommendation is bare-handed push-ups, which is a regular training program for army soldiers, and most of them are based on quantity. Therefore, soldiers are often not muscular, but their muscle lines are very obvious. This is the reason why the fat removal effect is good. . It is recommended to do 100 times in 3-4 groups every day, regardless of venue.
The gym can also use lighter weight barbell bench press or dumbbell bench press. Different from building muscle and strength, you need to do more, more than 20 times per group, and it is recommended to do 8-10 groups each time.
