Lose Fat Under The Pecs and Increase Your Bench Press
Today I answered the following natural bodybuilding question:
Natural Bodybuilding Question:
How can I lose fat underneath pecs and increase bench press?
Right now I am 18, weigh about 130 and can bench max 130. How could I increase this and also get rid of the fat underneath pec? Decline? Specific please
Natural Bodybuilding Answer:
In order to lose fat under the pecs you need to lose body fat all over your body. The way to do that is by combining proper weight training with the correct bodybuilding diet and some cardiovascular exercise.
NATURAL BODYBUILDING TRAINING
As far as weight training, short 45-60 minute sessions get the job done. DO NOT think that the longer you work out the more results you will get.
So with that said, I would split my body over 3 days:
Day 1: Chest/Back/Calves
Day 2: Shoulders/Biceps/Triceps
Day 3: Thighs/Hamstrings/Abs
You can rest on the 4th day and then start over.
For chest, try this routine for 4 weeks:
Flat Dumbbell Press 10 sets of 10 reps (rest 1 minute between sets)
Incline Bench Press 2 sets of 12-15 reps (rest 1 minute in between sets)
After 4 weeks do the following;
Flat Bench Press 5 sets of 5 reps (rest 2 min between sets)
Incline Bench Press 3 sets of 10,8, 6 reps (rest 90 seconds)
NATURAL BODYBUILDING DIET
In terms of your diet, you need a plan that will have you eating 6 times a day ideally. Have your breakfast, lunch and dinner with a protein shake in between those. In this manner you feed the muscle while at the same time you increase your metabolism. You will need to create a slight caloric deficit in order to lose fat so you need to watch what you eat. I included a sample diet so that you see what I mean:
Sample Natural Bodybuilding Diet For Men
Meal 1 (7 AM)
1 cup of dry oats mixed with water
1 cup of egg beaters
Meal 2 (9 AM)
Meal replacement packet mixed with water or a protein powder (with around 40 grams of protein) mixed with 40 grams of carbs from cream of rice, grits, or oatmeal.
1 Tablespoon of Flaxseed Oil (Spectrum brand is best)
Meal 3 (12 Noon)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish
Meal 4 (3 PM)
Same as Meal 2
Meal 5 (6 PM)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish
Meal 6 (8 PM)
Same as Meal 2
CARDIO
Since you are 18 and you seem to have a good metabolism I suggest that you just do 20 minutes of cardio on your off days. Could be anything…walking outside, stationary bike, elliptical machine. Keep your heart rate between 130-140 beats per minute and you are good to go.
Best of luck with your goals!
How can I lose fat underneath pecs and increase bench press?
Hi im 18 and want to start body building but need to lose some weight 1st what sort of diet would you recomend ??
Pat in (Ireland)
Being fat is not genetic. True, your entire family may be overweight but it doesn’t mean that you have to be. There are success stories all the time of people overcoming their “genetics” and possibly increasing your chances of rapid fat loss.
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