How To Reduce Chest Fat

Today’s Ask Lee question comes from Mark Schneider of Seattle Washington:

QUESTION: “Lee what’s the best way for me to get rid of the extra fat I have on my chest?”

Watch The Video To See Lee’s Answer


ANSWER: Mark, if you are struggling with unwanted body fat on your chest, those dreaded man boobs, chances are that you have body fat in other areas that you need to get rid of also. While there’s no such thing as spot reducing just one area of your body, the good news is that by combining weight training with cardio and a good nutrition program, you can burn off unwanted body fat, including that fat on your chest.

You can find an excellent weight training and cardio program that can help you get leaner in my book called the Lean Body Promise, which is available here.  You can also find my free exercise and nutrition videos on our YouTube channel.

The key points to remember are:

One, you want to stimulate your muscles by using weight training. The more muscle you have, the more calories you burn, even at rest. Muscle is a very metabolically intensive tissue.

Two, you want to eat a high-protein diet combined with just enough complex carbohydrates and good fats to provide fuel for your workouts and daily activity. It’s important to get into a slight caloric deficit, meaning that you’re eating less calories and your burning. This will cause your body to dip into it fast stores.

Three, you will want to do cardio, to supplement your weight training program and help you burn additional fat. This can take the form of an exercise bike, a rowing machine, a stairstepper, or any other form of uninterrupted low intensity exercise.

While this is a simplification of the process that goes into getting leaner and building muscle, if you will remember these critical three steps, then you will be on your way to getting leaner, including losing the fat on your chest.

For the specifics of an exercise and nutrition program that works, sure to check the resources that I mentioned earlier on

Okay, so we talked about how to get rid of the fat on your chest, and your body for that matter. And we agree that there’s no such thing as by reducing. All that being said, let’s turn our attention to some exercises that may help to improve the shape of the muscles in your chest.

I like using flat flies and incline flies, combined with a pressing movement such as a machine benchpress, to develop the muscles of my chest. If you’re starting out, I recommend that you do three sets of flies, combined with three sets of machine bench press, twice a week.

For a more in-depth chest workout, be sure to check out my chest routine from my Mass With Class video. You can watch it for free on our YouTube channel.

Mark, I hope that this helps to answer your question, and give you some direction.

I’m Lee Labrada, your lean body coach.

Yours for a Lean Body,

Your Lean Body Coach™
Houston, Texas

About the Author: One of the world’s most well-known and celebrated bodybuilding legends, Lee Labrada holds 22 professional bodybuilding titles, including the IFBB Mr. Universe. He is one of few pro bodybuilders in history to consistently place in the top four at the Mr. Olympia competition (the “Super Bowl” of bodybuilding) for seven consecutive years—a feat he shares with Arnold Schwarzenegger.

He has appeared on the covers of more than 100 bodybuilding and fitness magazines and has been featured on CNBC, FOX, NBC, ABC, CBS, CNN and ESPN as a fitness and nutrition expert.

Lee was also inducted into the Bodybuilding Hall of Fame, is an Internationally known best selling fitness authos and holds a Bachelors of Science Degree in Civil Engineering. For more about Lee please visit his page here: Lee Labrada’s page.

One Response for How To Reduce Chest Fat

  1. Joseph williams


    December 6, 2015 2:13 am

    Hey Lee,
    I’m 51, been watching you from the early day when there was nothing out there but muscle and fitness and Flex magazines on the racks.
    Life got in the way For many years and after stumbling across your web site and watching your videos, I have today 12-5-15 decided to get back in the saddle and get that fit, muscular body I had in my 20’s. Maybe I’m just kidding myself but like you have said in your videos, if I don’t do it today, this time I next year I will be the same and that’s not what I want.
    Seems to me like everything has changed. I have no idea where to start. Back when I use to read your articles in muscle and fitness, you ate egg whites and lean meat to get protein.
    For my age, can you give me some good advice, where to start with a diet plan and routine? I will stick to it! I’m just a bit lost

    Thank you ! It’s great to see the ole ( not old) greats and I know I can trust you