Is there honestly NO substitute to running/how to burn chest fat/1 more thing

[UW_Husky88]

Hi,

I'm trying to reduce my chest fat by basically reducing my overall body fat comp (through going on a stationary bike), push-ups, and other exercises that work the chest. When I told my coach that I'm on a bike for 30 minutes (on the random slopes setting as well), he said that he would rather see me run for 15 than do the bike for 30+. The thing is, I CAN'T STAND RUNNING. Running is just horrible for me, and I thought that since I'm doing the bike for a decent period of time, that should be helpful, but is it seriously THAT much worse than running? If it is a lot worse, how long should I bike for to make up for running somewhat? Is 30 good, or should I go to 45?

Also, what are some other ways of burning chest fat, and is the machine (it's called the "multipress" at my gym) that has clips when you're done "bench pressing" that doesn't make you balance the bar on your own a lot less effective than straight up benching? I don't use the normal bench press, because I seriously suck at balancing. When I go to bench, I can barely do the bar without my body wobbling all over the place, but when I use the other machine, I can go 145 lbs at 5 reps, and still have strength to go down in weight, but increase reps, and I hate being able to only bench the bar since it makes me feel really weak. So, I think I do have the strength to bench at least 135, but I can't balance, and my question is, would the machine I described be similar to bench pressing, or how much more weight would I need to add before I could say that I'm benching about X weight?

 

[Rickson]

Oh jeez, here we go again. You never could and never will be able to control where you lose fat. You can control where you gain muscle, but just because you gain muscle in the chest area, that doesn't mean you'll lose fat from there. Just burn more calories than you take in and hopefully some of that fat will come off your chest area. This is not an opinion, this is a fact! You can not control where you lose bodyfat!

 

[malakas]

yes please run a check first on previous posted threads before you post with your questions.

But when you say you can't stand running,you mean you can't or you dont' like.If you can't,I can suggest you a very easy programm to get you running fast for 30 mins straight.

 

[snoopy]

The above posters are correct. You can't target an area for weight loss.

If you hate running play more tennis or basketball or soccer or any activity that will keep you moving for long periods of time. Dancing for long periods is pretty good (but watch the drinking).

I loose more weight when I'm able to play tennis 2-3 times a week then I do when i run 15 miles a week.

The reason is, I enjoy playing tennis so i play for 2-3 hours without even noticing it. During that time I burn more calories than I do jogging.

So play lots of sports if you want to loose weight and hate running. Make sure there is a sufficient cardio component (eg don't go golfing or bowling). Play hard, have fun, and loose weight.

 

[scotus]

The "Rock" from WWE, in spite of all his workouts, could not get the fat off his chest and had to resort to liposuction.

 

[stormholloway]

If The Rock can't do it, I'm sorry to say your chances are slim.

But I suggest swimming. If you can't swim, stick to the bike. I hate running too.

 

[metamike]

...Have you ever seen The Rock run? I haven't. I've seen him waddle. If he ever ran I'm pretty sure he'd be ok.

 

[redsoxrock930]

try swimming, i bet you've never seen a fat swimmer. also don't do the bench press machine.

 

[metamike]

Depends on what you consider swimming. There's the overweight people that do 2 minute 25's by just breaststroking slowly. They do like 200 and then leave, thinking they got a good workout.

But yeah, such a thing as a fat swimmer I've never seen. Ever! it's best to do freestyle nonstop, pushing yourself harder with every single lap.

 

[richw76]

He may have the infamous "man boob" if that is the case it's a mix of fat and glandular tissue in there. No matter what you do it may not go away. The only solution would be surgical.

 

[fuzz nation]

If you're already playing a lot of tennis, I don't think your legs need an extra dose of pounding just to get you burning off the extra calories unless you were playing soccer or something that would benefit your speed on the court. Cycling and swimming are huge, plus they don't beat you up.

 

[MomentumGT]

I agree with fuzz on running adding more pounding to the knees if you're already playing a lot of tennis. There are other ways to get a great cardio work out than running, its just running is one of the most effective ways in burning calories, if not the best.

I say keep with the bench presses. It may not burn the target fat area but once you start gaining mass it will still give off the muscular look rather than the b*tche **** look, if that is what you're going for. Doing free weight bench presses will also help you develop your balance. From what you described you have a hard time just balancing the bar before you bench it, which leads me to believe your core muscles need work as well. To work on your balance while working out your upper body you will eventually move to doing dumbell presses on a big pilates ball. Doing dumbell presses with 65lbs each on the ball will definetely get you some coordination and balance. I've seen a lot of football and basketball players do these excecises to improve on balance on the court instead of being some overly strong lumbering athlete. This will also translate to better balance on your groundies and over all movement on the tennis court.

Keep working at it. I know having trouble just benching the bar at the gym is embarrassing, especially when you got a bunch of meat heads pumping iron right next to you snickering but you gotta start somewhere and eventually you'll be putting up some descent weight.

-Jon

 

[UW_Husky88]

I agree with fuzz on running adding more pounding to the knees if you're already playing a lot of tennis. There are other ways to get a great cardio work out than running, its just running is one of the most effective ways in burning calories, if not the best.

I say keep with the bench presses. It may not burn the target fat area but once you start gaining mass it will still give off the muscular look rather than the b*tche **** look, if that is what you're going for. Doing free weight bench presses will also help you develop your balance. From what you described you have a hard time just balancing the bar before you bench it, which leads me to believe your core muscles need work as well. To work on your balance while working out your upper body you will eventually move to doing dumbell presses on a big pilates ball. Doing dumbell presses with 65lbs each on the ball will definetely get you some coordination and balance. I've seen a lot of football and basketball players do these excecises to improve on balance on the court instead of being some overly strong lumbering athlete. This will also translate to better balance on your groundies and over all movement on the tennis court.

Keep working at it. I know having trouble just benching the bar at the gym is embarrassing, especially when you got a bunch of meat heads pumping iron right next to you snickering but you gotta start somewhere and eventually you'll be putting up some descent weight.

-Jon

Hey, thanks for the amazing advice. I was going to try the dumbbell presses like you said, but I wasn't able to pick up the 65 lb weights. The most I could do is 45, but do you think that starting at say 35 on the ball, as well as doing that benching machine that I'm talking about with heavy weight can be a good combo?

btw everyone else, I know I can't spot reduce. I'm just wondering if doing bench pressing, since it does target the chest area a bit more can help me out.

 

[CanadianChic]

Perhaps a nice chest massage would help to rub away the excess chest fat - especially if the masseuse is a little on the rough side. Ahh, this is the gift that keeps on giving R.

 

[Rickson]

Perhaps a nice chest massage would help to rub away the excess chest fat - especially if the masseuse is a little on the rough side. Ahh, this is the gift that keeps on giving R.

CC, I hate to burst your bubble, but a chest massage will not melt away chest fat. Thank goodness for that because my girlfriend's chest would be fat free by now.

 

[CanadianChic]

CC, I hate to burst your bubble, but a chest massage will not melt away chest fat. Thank goodness for that because my girlfriend's chest would be fat free by now.

No worries R, my bubble is still intact (IOW I know that rubbing won't get rid of fat). But I did want to say "ick", "gross", and toss in a little "ewwww". Thanks for the visual.

 

[Rickson]

No worries R, my bubble is still intact (IOW I know that rubbing won't get rid of fat). But I did want to say "ick", "gross", and toss in a little "ewwww". Thanks for the visual.

I see. How old are you, CC? I'm just wondering because of your colorful use of the English language.

 

[Phil]

Hey, thanks for the amazing advice. I was going to try the dumbbell presses like you said, but I wasn't able to pick up the 65 lb weights. The most I could do is 45, but do you think that starting at say 35 on the ball, as well as doing that benching machine that I'm talking about with heavy weight can be a good combo?

btw everyone else, I know I can't spot reduce. I'm just wondering if doing bench pressing, since it does target the chest area a bit more can help me out.

If you have gynocomastia ("man boobs"), then your only option is to get liposuction (like "The Rock" did). Or, you can continue to take those female hormones you used to take and make the committment to bringing your inner female out.

 

[UW_Husky88]

If you have gynocomastia ("man boobs"), then your only option is to get liposuction (like "The Rock" did). Or, you can continue to take those female hormones you used to take and make the committment to bringing your inner female out.

uhhh thanks? I'm not sure if that was out of jest or to be mean, so w/e.

 

[MomentumGT]

Hey, thanks for the amazing advice. I was going to try the dumbbell presses like you said, but I wasn't able to pick up the 65 lb weights. The most I could do is 45, but do you think that starting at say 35 on the ball, as well as doing that benching machine that I'm talking about with heavy weight can be a good combo?

btw everyone else, I know I can't spot reduce. I'm just wondering if doing bench pressing, since it does target the chest area a bit more can help me out.

Just doing excercise with the intent of progression is a good start, where ever it is. I personally don't like using machines because I feel a person can cheat to get more leverage on heavier weights but I also know weight machines that target specific areas work wonders as well. I say stick with free weights for compound lifts i.e. bench press, squats, lat pulls, etc... and use machines for specific targeted areas.

If you really want to reduce fat its cardio, cardio, cardio mixed in with weights. If you want to reduce fat and cut weight quick cut out sodium and carbs as much as possible. That means a lot of label reading. LOL. What I used to do to cut weight before a MMA competiton with great results. I walked around 198lbs a month before competition and was easily making 170lbs for weigh ins. Keep with the upper body work outs even tho' it doesn't reduce fat at the chest area. Once you start putting on mass it will give off the muscular chest look and chip away from the man boobs look.

Also lift weights that target your back and shoulders. This makes you look thicker, stronger, more athletic, and puffs your chest out wider making it look more muscular than it is. Not to mention a stronger back and shoulders helps a ton on the tennis court with serves and giviing you the ability to get a stronger trunk torque rotation on groundies. Returning high moon ball shots with weak pace and no court penetration will be a thing of the past. GL.

-Jon

 

[CanadianChic]

I see. How old are you, CC? I'm just wondering because of your colorful use of the English language.

Well, I am an adult Rickson. I try to keep my vocab clean due to the sensitive age factor on this forum though. Plus, I tend to keep to the smaller words when exchanging posts with the jocks.

 

[Ronaldo]

Used to run with handweights, 5# heavyhands, to increase my heartrate, work harder. Eventually found a belt with elastic straps attached that create more resistance for the upper body without the added weight, something like what Evander Holyfield used when training. Could run 45 minutes at a 165-170 bpm HR. Try running hard then cycling. Or even box stepping as an alternative.

 

[UW_Husky88]

OK, final thing, I know my chest fat is HORRIBLE. It makes me literally want to vomit everytime I look in the mirror, but I was thinking that by showing pics someone can advise me on what I should do the most.

Warning: If you have a bad stomach, do not click the links. My chest is seriously really bad:

http://i138.photobucket.com/albums/q256/jordanchitown23/DSCN0455.jpg

http://i138.photobucket.com/albums/q256/jordanchitown23/DSCN0456.jpg

 

[malakas]

lol with all the warning I was expecting something dramatic!!!:mrgreen:

first of all RELAX!!it is NOT that bad.

 

[Rickson]

OK, final thing, I know my chest fat is HORRIBLE. It makes me literally want to vomit everytime I look in the mirror, but I was thinking that by showing pics someone can advise me on what I should do the most.

Warning: If you have a bad stomach, do not click the links. My chest is seriously really bad:

http://i138.photobucket.com/albums/q256/jordanchitown23/DSCN0455.jpg

http://i138.photobucket.com/albums/q256/jordanchitown23/DSCN0456.jpg

Well, maybe you should stop playing with your nipples. J/K

 

[chess9]

OK, final thing, I know my chest fat is HORRIBLE. It makes me literally want to vomit everytime I look in the mirror, but I was thinking that by showing pics someone can advise me on what I should do the most.

Warning: If you have a bad stomach, do not click the links. My chest is seriously really bad:

http://i138.photobucket.com/albums/q256/jordanchitown23/DSCN0455.jpg

http://i138.photobucket.com/albums/q256/jordanchitown23/DSCN0456.jpg

That's not bad at all. Your arms are really terrible. LOL! You need to pump some iron for a few months. Use a whole body workout 3-4 days per week and you'll be looking decent in 12-16 weeks. In 6 months you could be an entirely new man. Er, well, you would be a man then. j/k

-Robert

 

[CanadianChic]

OK, final thing, I know my chest fat is HORRIBLE. It makes me literally want to vomit everytime I look in the mirror, but I was thinking that by showing pics someone can advise me on what I should do the most.

Warning: If you have a bad stomach, do not click the links. My chest is seriously really bad:

http://i138.photobucket.com/albums/q256/jordanchitown23/DSCN0455.jpg

http://i138.photobucket.com/albums/q256/jordanchitown23/DSCN0456.jpg

You need to stop beating yourself up here Husky. I never saw anything that made my stomach turn. No one is perfect and if you are uncomfortable you can fix this with a little hard work.

 

[stormholloway]

Well go burn fat until you see your six pack. Then if you see your six pack and there's still the pec fat, we'll talk.

It's not as if you're perfectly cut except for the chest fat.

 

[UW_Husky88]

Well go burn fat until you see your six pack. Then if you see your six pack and there's still the pec fat, we'll talk.

It's not as if you're perfectly cut except for the chest fat.

First of all, I need to get a six pack, I don't really have one. Secondly, is it really not that bad? I dunno, because this is why I don't go swimming in public anymore. No one said anything, but its really embarrassing.

 

[stormholloway]

It's not that bad really. But if you want to remove fat from that area you need to burn fat. It would be different if you had 3% body fat and it all accumulated there, but you clearly have fat elsewhere. Just change your diet and burn the fat.

 

[0range]

Others are right, you need to lower your bodyfat first... when your bodyfat is at single digit your chest fat should be gone, or very minimally visable.

My suggestion:

- Keep doing the weight training... but don't just work your chest, work your whole body... especially if you do a lot of bench press you need to work your back muscle too.

- I hate jogging too... especially on treadmill (so mind numbingly boring!). But if you are not able to do a lot of cardio then you must change your diet. Eat less fat and fewer calories.

I think playing tennis should be a really good way for you to loose fat. There was a week in the summer where I play tennis almost every single day. I only play like an hour each day, but by the end of the week I loss 8 lbs... I'm not exactly chubby to begin with so 8 lbs is a lot for me. Although unlike many other players, I generally try to get to every single shots... that means hell lot of sprinting/running.

 

[Ronaldo]

If you can work your arms while running, your heartrate increases. Used to use heavyhand weights, now use a belt with elastic bands. Should increase fat loss.

 

[TW CSR]

All good advice so far. I was in a similar situation as you about a year and a half ago and I can definitely say you don't look that bad. I found a combination of a solid lifting routine as well as cardio directly following my workout produced the best results. There is absolutely no way to spot reduce but you will surely lose fat in your chest when you decrease your overall body fat %. I started with a 4 day split that looks like this
1. Chest and tris
2. Back and Bis
3. Shoulders/abs
4. Legs
I usually run for 3 miles after lifting at a pretty fast pace 8-10 on the tred. You will notice I barely have any ab exercises mostly because I get most of my ab workout from olympic lifts (squat/dead/clean and press).

As far as doing your benchpress on the smith machine I would highly suggest to drop it from your routine and replace it with the normal bench press using free weights. Like you I also started benching on the smith machine, unfortunately not much of the progress you make doing benches on the smith will transfer over to any other lifts. Once I moved over to the regular bench I found my other lifts go up as well. The bench press will also work your stabilizing muscles (tris/shoulders/forearms) which is why you feel like the bar is swinging all over the place. Just start with very low weight and work your way up.

Make sure you diet is about 40/40/20 (protein/carbs/fat) and try to stay under 2500 calories to start although you can probably go down to about 2000 or less safely when cutting. Cut sugars from your diet completely if you want really fast results. Make sure to stay consistant and you will see results!!!

 

[onehandbh]

Hi,

I'm trying to reduce my chest fat by basically reducing my overall body fat comp (through going on a stationary bike), push-ups, and other exercises that work the chest. When I told my coach that I'm on a bike for 30 minutes...

If they get too big and penduluous then you might consider
wearing a man bra (a.k.a. bro).

http://walking.about.com/od/sportsbras/a/sensmensbra.htm

You might want to make sure that people won't see it under your
clothing when you sweat...

 

[koopa_troopa]

OK, final thing, I know my chest fat is HORRIBLE. It makes me literally want to vomit everytime I look in the mirror, but I was thinking that by showing pics someone can advise me on what I should do the most.

Warning: If you have a bad stomach, do not click the links. My chest is seriously really bad:

http://i138.photobucket.com/albums/q256/jordanchitown23/DSCN0455.jpg

http://i138.photobucket.com/albums/q256/jordanchitown23/DSCN0456.jpg

Just from reading your posts, I honestly think you are oversensitive and a little insecure (you said you want to vomit when you look in the mirror..).You have to accept yourself. Relax, you aren't obese. You don't NEED a six pack, however if you want one you can work towards it through proper fat burning exercises and ab workouts. Good luck.