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Men don't need a gym membership to lose pectoral fat, but they do need a multipronged approach. There's no such thing as spot reduction, and exercise will not shave fat from any specific region of your body. The only way to remove pectoral fat is to lose fat all over; your chest will shrink proportionately. As you lose fat, targeted body-weight exercises will tone and define your pectoral muscles.
Perform cardio exercises five hours per week to increase calorie burning. You can break this down as you see fit, but all cardio sessions should last at least 10 minutes. No-equipment options include walking briskly, jogging, climbing stairs and swimming. Start out at an appropriate pace for your fitness level, then gradually build intensity. For example, start out walking for an hour a day, and after two weeks incorporate 30-second jogging intervals every three minutes.
Perform pushups to build chest muscles. Start on your hands and knees with your hands just below your shoulders, fingers pointing forward. Straighten your knees one at a time, placing your weight on your toes and keeping your back straight. Bend your elbows until you touch the floor, then straighten your elbows to push back up. If standard pushups are too difficult, keep your knees on the ground. Perform one to three sets of 12 pushups.
Perform isometric chest presses. Stand or sit upright and clasp your hands together in front of you. Push your palms against each other using full strength, hold for 12 seconds and release. Perform this exercise 12 times, rest and repeat.
Reduce your daily calorie intake. Moderately active men typically use 2,400 to 2,600 calories per day, according to the American Academy of Family Physicians; the taller and heavier you are, the more you use. Men over 51 years old use about 200 fewer calories per day than younger men. To lose a pound per week, subtract 500 from your daily calorie usage. So at an average height and weight, most men lose weight on 2,000 calories per day with exercise.
Consume whole, healthy foods. Maintaining a healthy weight involves more than simply counting calories -- you need to make lifestyle changes you can stick with, or else the fat will come right back. Choose fruits and vegetables over junk-food snacks, and pick whole grains such as whole-wheat noodles, oats and barley, which contain fiber to help you feel full on fewer calories. Opt for low-fat proteins such as lentils, water-packed tuna and egg whites, and eat some fats from plant sources such as olive oil and nuts.
- Try soup cans or water bottles instead of dumbbells.