How to Burn Chest Fat Fast

A man's excess chest fat is often referred to as man boobs or male breasts --- and though this might sound funny, fat is no laughing matter. Regardless of your gender, the path to lose this fat fast starts in your kitchen. Modify your diet and sacrifice foods that pack little nutrition but much fat. You must also exercise, including both fat-burning and muscle-building workouts. By building chest muscle while you lose weight, you will give your chest a leaner look.

Step 1

Change your eating habits. Give up the foods that are high in fat, sodium and sugar, such as crackers, cakes, cookies, hot dogs, canned soups, frozen dinners, spare ribs and chicken wings. Eat foods that are nutrient-dense instead, like lean beef, chicken breasts, fish, whole grains, beans, fruits, vegetables and low-fat dairy products.

Step 2

Step onto an elliptical trainer and glide back and forth to lose weight. Elliptical trainers work your chest muscles as you push the handles forward, and the cardiovascular exercise they provide also burns calories. Work out on the elliptical for 45 to 60 minutes on three alternating days a week. Alternate your intensity from high to low to promote a higher caloric expenditure.

Step 3

Perform incline presses to target your upper chest. Lie face-up on an incline bench and hold dumbbells an inch apart above you, with your palms facing your knees. Lower the weights to your sides slowly by bending your elbows, and stop when your upper arms parallel the floor. Push the weights back up and repeat 12 to 15 times.

Step 4

Lie on your stomach to do push-ups for your middle chest. Place your hands slightly wider than shoulder-width apart on the floor, extend your legs straight behind your body and place your feet together. Push yourself up, lift your hips and tighten your core to get your back straight. Lower yourself down until your upper arms are parallel to the floor, push yourself back up and repeat 12 to 15 times.

Step 5

Hook your lower legs under the padded support bars on a decline bench to do decline presses. Hold dumbbells straight above your chest with your palms facing your thighs. Lower the weights out to your sides by bending your elbows and stop when they are by your stomach. Push the weights back up and repeat 12 to 15 times.

Step 6

Execute a set of dumbbell flies to target your inner chest. Lie face-up on a flat bench and hold dumbbells an inch apart above you, with your palms facing each other. Bend your elbows slightly and keep this bend as you lower the weights to your sides. Stop when your upper arms parallel the floor, push back up and perform 12 to 15 repetitions.