Fat Loss for Men: How To Get Rid Of Love Handles, Belly, and Chest Fat

Fat loss for men
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The ultimate guide for fat loss for men.

In this article, I’ll explain how you can lose fat and improve your body composition.

Losing fat is a difficult task, no matter who you are.

It takes time, dedication, and discipline to achieve the body of your dreams. That being said, if you’re willing to make some sacrifices, you can shed fat and get washboard abs.

In particular, men often struggle to lose excess fat around their bellies, chest, and love handles. Again, getting rid of this fat is hard, but it can be done with the right plan.

Let’s take a look at how to lose fat from these problem areas for men!

Getting Started

For the most part, you can probably identify a part of your diet that is contributing to your weight gain. Cookies, beer, and pizza are some of the main culprits for most people.

By simply getting rid of these foods, you can go a long way toward shedding fat.

But your journey isn’t done when you get rid of these problem items!

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Rome Wasn’t Built in a Day

Fat loss for men guide

No matter who you are, you can’t get the body of your dreams without adequate time. In fact, when people try to lose weight too quickly, they often develop other health problems that make it even harder to burn fat.

You need to take your time on this journey. Slow, sustained weight loss is the best way to stay healthy for the rest of your life.

Fat Loss for Men – Burning Belly Fat

Burning Belly Fat

Before moving on, we need to review an important point: there is no such thing as spot reduction.

In other words, there is no way to lose fat from a specific area of the body. Of course, the only exception to this rule is a surgery where fat is removed from a certain location.

That being said, once you’ve lost the fat from your whole body, you can perform exercises to define certain muscles. 

For instance, you can get shredded abs by performing movements like sit-ups, planks, and other, similar exercises as soon as you’ve gotten rid of the fat sitting on top of these regions. 

Eliminating Love Handles

Love handles are the pesky areas on either side of the trunk. Men, in particular, often have a tough time getting rid of fat in this region.

However, if you give it enough time, and stick to the plan, you’ll lean out this area as well.

Once you do, rotational exercises and lat-building movements are great for defining the sides of the trunk.

Building the Chest

Building the Chest

After you’ve dropped the extra weight from your chest, you’ll want to start packing on the muscle. Some key muscles to hit for this part of the body include the serratus anterior, the deltoids, and the pecs.

By working these muscles, you’ll achieve a full, shapely appearance on your chest.

Important Weight Loss Concepts

In this section, we’ll review some very important points related to weight loss.

Caloric Balance

Weight loss may not be easy, but the science behind it is fairly straightforward. In general, we lose, gain, or maintain weight as a result of a caloric balance.

Put simply:

  • If we eat more calories than we burn through exercise, we gain weight. This is known as a caloric surplus.
  • If we eat fewer calories than we burn through exercise, we lose weight. This is known as a caloric deficit.
  • If we eat the same number of calories that we burn through exercise, our weight stays the same.

This theory is based on the concept of energy conservation. It is accepted as the scientific consensus by nearly all researchers. 

Unfortunately, many diet books will try to fool consumers. They’ll indicate that one type of diet is superior to another. But, in the end, if a diet doesn’t lead to a caloric deficit, you won’t lose weight.

Macronutrients and Micronutrients

Macronutrients and Micronutrients

Above, we covered the topic of calorie balance. But where do calories come from?

Well, calories are a measure of the energy found in our food. Specifically, humans consume calories through substances known as macronutrients. There are three main macronutrients: 

  • Proteins
  • Fats
  • Carbs

Each of these macronutrients serves a specific function in the body in addition to providing energy.

Micronutrients are components of food that do not provide calories. These include vitamins and minerals. While these substances are less important to consider with regard to weight loss, they are still critical for our health.

Conclusion: Fat Loss for Men

fat loss for men

For men, losing weight in the chest, belly, and love handles can be very difficult. But by sticking to a strict calorie balance plan, cutting out poor food choices, and adding in great exercises, you can drop weight in these areas slowly but surely.

Works Cited

  1. Bellini, E., Grieco, M. P., & Raposio, E. (2017). A journey through liposuction and liposculpture: Review. Annals of medicine and surgery (2012)24, 53–60. https://doi.org/10.1016/j.amsu.2017.10.024
  2. Camacho, S., & Ruppel, A. (2017). Is the calorie concept a real solution to the obesity epidemic?. Global health action10(1), 1289650. https://doi.org/10.1080/16549716.2017.1289650

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Bennett Richardson, DPT, PT, CSCS

Bennett Richardson is a physical therapist and writer out of Pittsburgh, PA. He has maintained certification as a strength and conditioning coach (CSCS) since 2014. He then went on to earn a BS in exercise science and a doctorate degree in physical therapy, both from Slippery Rock University. In his free time, Bennett likes to read and exercise.

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