is there any excersises that help you loose fat in your breasts?

Question

I am a heavy set girl, and I also have a lot up top.. if you know what I mean. I know that when you loose weight, you loose weight in your chest area.. but are there excersises I can do to help me loose more in this area.. plus tone and fim my chest as I am loosing weight? I don't want saggy boobs when I loose all the weight. Im being serious here.

Answer 1

There is no site specific way of losing fat... the old myth about working your abs to burn belly fat isn't true. To get rid of love handles, you need to lose overall fat. That happens with exercise and watching your diet. More on that below.

The most effective way to lose fat is aerobic exercise in the "moderate" fat-burning range, ideally first thing in the morning before you eat. When you wake your body is ready to burn fat and your levels of growth hormone are highest at that time. Later in the day it can take up to 30 minutes just to put your body into a fat-burning mode.

Another overlooked way to burn fat is by lifting weights. Skeletal muscle has very high caloric needs... almost twice that of adipose (fat) tissue. Put on a little muscle and you will burn calories all day even at rest. Be aware that skeletal muscle weighs more, so with this approach you may see your weight increasing while your body fat is melting away. Not realizing this often stresses folks who think they should be losing weight as a measure of fitness. Forget the scale, look in the mirror and you will be happy.

For diet, keep a diary for a couple of weeks counting calories, grams of protein, and grams of fat intake. It is easy with online sources of nutritional information (type the name of the food and calories into the Google search engine) and packaging labels. That will let you quickly figure out where the fat is coming from in your diet.

Fat gives you 9 calories per gram. So take the number of grams of fat, multiply by 9, then calculate what percentage the fat calories are of your total daily calories. Restricting the calories from fat to about 20% of your total intake is ideal for a maintenance diet... that isn't overly restrictive. Of note, you need some fat in your diet. For instance, the body uses fat to produce hormones. Once you have a picture of how to modify your diet, you can drop the diary and just go back to it occasionally if you are wanting to tweek things further.

There is a subset of questions that goes further and asks about "How to get a six-pack?" The answer is the same. Six-packs are 20% abdominal exercise and 80% diet. There is one caveat... abdominal muscles will form in the position that you exercise them, so be certain to pull them tightly toward your spine while doing crunches, etc. Also, during most lifting, the "core is active" which means that you should be stabilizing with contracted abs then too. Fail to do this and the abs will form, but bulging outward and the result is not attractive.

If you are trying to build muscle as a way to lose fat, then you may need to increase total calories and specifically your protein intake. I target about 0.8 g of protein per pound of body weight each day when actively building. That is far more protein than most people need in their diets.

Hope this is helpful to someone.

Aloha

Answer 2

Try the following : do 200 minutes of cardio a week. Remember fat does not turn into muscle, so you need to lose your fat while putting on muscle. The 45 minute thing is not true, but don't over 60 minutes at a time.

Do 5-10 minutes of cardio to warm up, then do your weight training. Do 30 to 60 minutes more of cardio, then go home.

The best time to eat is just after your workout within an hour when your metabolism is raging. For your muscles, incorporate some isolated soy protein or whey protein. Whey is more potent but the soy tastes better!

Don't look at your scale as the be all and end all, but get a measuring tape to check your progress, and that will show more tangible results.

Read fitness magazines, like Shape and Fitness for motivation and tips.

Good luck and stick at it.

Answer 3

Hi, I think I can give you a good answer because that is kinda how my wife is too. She lost a lot of weight and her breasts became saggy. I'm sorry but I dont think there is an excersise to make your breast smaller. Even if there were, if you loose fat in that area, they would sag. Well maybe the skin would shrink with it a little bit. But please don't get bent out of shape about it. It's not that big of a deal. Only super models have perfect bodies. I'm sure yours is and will be fine. :o)

Answer 4

I, too, am heavy set, and have a lot on top. I have not been very successful in losing fat in that area. I did have a reduction surgery, which has helped tremendously. I believe if your chest area reduces when you lose weight, then you should be able to tone it up by doing pectoral exercises and such. You may want to talk to a fitness trainer or askjeeves for exercises.

Answer 5

Go to the gym, and get on a weight bench that has a "butterfly attachment".

Do light weights with this, and many repetitions, to reduce the fat content.

It will also, when you do the weights, help reduce the overall body fat, as you have to do many reps on anything, with a little bit of weight, so that you "burn" the fat, and not try to build the muscle up just quite yet.

After you have burned enough, so that you start to look "buff", or your shape starts to come through, as you can see your muscle tone, then if you want, you can start to build muscle.

I wish you well..

Jesse

Answer 6

Butterfly curls will help firm and define the breast, thus giving it a smaller shapelier look.
I am well endowed and my husband introduced me to the butterfly curls and what an improvement. I have firmer more shapelier breasts, and I love wearing cleavage tops now!!!
This is the only thing that I know of, there might be other exercises, either way, I know what you are going through and I hope you find something that works for you!!!

Answer 7

You might want to tone up that area, by lifting some weights every other day.

Answer 8

Try using the Total Gym
It has a lot of upper body workouts.
Thats what you need
.

Answer 9

push ups, push outs, weight lifting. all those tighten and strengthen the chest muscles

Answer 10

yes - lots of flys in the gym - sets of 50 on a light weight - even bench press on sets of 50 reps on light managable weight - that will tighten them up