How to build and flatten my chest?

  • Posted by a hidden member.
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    May 31, 2010 2:18 AM GMT
    I know there's a million vague answers online, but I was hoping I could get something more directly catered to me.

    I'm trying desperately to flatten my stomach, I LOOK thin and kind of lanky, but have this disgusting mass of belly fat when shirtless(and it's beach season...), I can see my abs when all the fat flows down during jumping jacks, so close but so far.

    What I've been doing:
    For the past couple weeks I've been running/walking on a treadmill for 30 minutes in the morning or afternoon(about 2.2 miles running and 1 walking) I try for 5 days a week but have been doing 3-4.

    I've also been doing leg raises, pushups and I don't know what to call this...but like 'leaning' from side to side while tensing up my abs, it FEELS like it's working my abs so I keep doing it.


    What I want
    My MAIN priority is to get rid of this belly fat, but I'd also like to build my upper chest/arms/shoulders in the process. Basically I want to be able to take off my shirt without be completely embarrassed.

    So my questions are:

    -Will my current cardio regimine be affective in flattening my stomach in say a month or so? Would the elliptical machine/spinning be better?

    -What kind of lifting should I be should be doing to tone/build my chest WITHOUT slowing weight loss from running?

    Some body facts:
    I'm about 6'3", 170-190(I haven't weighed myself in years, I just care about how I look), 18 years old with NO lifting or gym experience before running at the gym 2 weeks ago.

    Any other tips would be much appreciated!


    EDIT: So I think I'm going to try the Strength Foundation 12 week program in addition to what anyone has to say here. http://www.realjock.com/workout/1057
  • Posted by a hidden member.
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    May 31, 2010 3:49 AM GMT
    You need to implement a full body resistance routine along with a healthy diet. Running and ab work won't do anything for belly fat or building up the rest of the body. Email me, and I can help you from there =)
  • chris_dallas

    Posts: 340

    May 31, 2010 3:53 AM GMT
    eat veryyy healthy and run a lottt
    start at 3 miles a day for 5 days a week and then increase to doing 4 miles once or twice a week then 3 times a week and so on till u get to 3-5 miles a day 5 days a week and do pushups and abs as u can
    lots of good stuff on youtube tht u can do at home
  • chris_dallas

    Posts: 340

    May 31, 2010 3:55 AM GMT
    a pic of wut u look like would help haha
  • Posted by a hidden member.
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    May 31, 2010 5:52 AM GMT
    chris_dallas said run a lottt
    start at 3 miles a day for 5 days a week and then increase to doing 4 miles once or twice a week then 3 times a week and so on till u get to 3-5 miles a day 5 days a week and do pushups and abs as u can
    lots of good stuff on youtube tht u can do at home


    nooo no no no no.... unless you want to look like a skinny bean pole or enjoy the actual running, then this much cardio is not your friend. Take Brandon up on his offer. Your answer is diet and resistance training. And no, you are unlikely to get the results you want in a month.
  • Posted by a hidden member.
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    May 31, 2010 6:02 AM GMT
    Brandon112586 saidYou need to implement a full body resistance routine along with a healthy diet. Running and ab work won't do anything for belly fat or building up the rest of the body. Email me, and I can help you from there =)


    Brandon... I think I need help too icon_wink.gif
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    May 31, 2010 6:10 AM GMT
    i will need this info....
  • HankFit247

    Posts: 205

    May 31, 2010 7:15 AM GMT
    Brandon is right. It's a combined effort. Diet, Resistance Training, and Cardio.

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  • Posted by a hidden member.
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    May 31, 2010 8:01 AM GMT
    Flat chest?! no bueno. flat stomach? is what i want
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    May 31, 2010 11:57 AM GMT
    Change your diet. I am pretty sure there are some decent food plans on this site, but that is the most important thing.

    Then the exercise. I'm a big fan of lifting heavy with lower reps (5-7 reps / 5 sets) and very little cardio (but I do live in NYC and walk most places so my cardio in the gym is pretty nil).

    But first things first, change your diet, limit your cardio, and increase your heavy lifting.
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    May 31, 2010 2:39 PM GMT
    Thank you for all of the replies! I think I've been doing OK with my diet for the past couple weeks, I've looked up fat burning foods, have been cutting back on fatty foods, and been controlling my portions. I'm trying not to "diet" but to adopt a healthier lifestyle overall.

    Brandon I will email you will a picture sometime tonight/early tomorrow.
  • BeachStud2014

    Posts: 343

    May 31, 2010 3:03 PM GMT
    get a stamina ball and some dumbells and start training your core muscles
    very inexspencsive
    but very effiecent
    there are an endless variety of exercises you can do all while trainig your core !
    with just those simple pieces of equipment !
  • Posted by a hidden member.
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    Jul 29, 2010 6:11 PM GMT
    Hank247 saidBrandon is right. It's a combined effort. Diet, Resistance Training, and Cardio.

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    <---- See Pic
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    There's no way to pinpoint what body part will thin out...Body fat is all over the body and depending on genetics will appear in particular parts of the body more than others.

    A proper diet, core exercises, and cardio help define the body.
  • Posted by a hidden member.
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    Jul 30, 2010 1:42 PM GMT
    Current research shows that you don't lose weight doing cardio. You lose weight by ingesting fewer calories. Period.

    Doing cardio is good for your body in general (if you don't overdo it) and becomes more important as you get older. It can also make you feel better about taking care of yourself so that it's easier to stick to a diet.

    Try keeping a food diary. You might be surprised how many more calories you eat than you think you do.
  • CuriousJockAZ

    Posts: 19119

    Jul 30, 2010 1:56 PM GMT
    Whatever everybody else said about the importance of both DIET and EXERCISE is important. However, I think it is key to look at your own personal fitness goals as a lifestyle change and life long regimen. Do not expect results overnight, because you might find yourself getting disappointed and want to give up. They do not happen overnight. The good news is that, at your young age, results do happen faster, and getting in shape is easier because of your youth. You have to realize that you've never really worked out or paid all that much attention to your diet, so it will take your own body some time to adjust to your more active and healthy lifestyle. You're only 18, so look towards your body at age 21. Aim to have that killer beach bod you want in 3 years and commit yourself to getting your diet in check and finding an exercise routine that works for you in the weeks and months to come. You will start to see little gains, week by week, month by month, with improvement each year and by the time you're 21 you will have made that transition and reached your goals. Just remember, fitness is a lifestyle that you have to be committed to if you want to see the results you're looking for.
  • Posted by a hidden member.
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    Aug 27, 2010 5:33 AM GMT
    You can flatten you chest by take the full body strength routine with a healthy diet. The execution and work ab has no belly fat or build in other parts of the body. E-mail me and I can help here...
    hgh
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    Sep 02, 2010 5:31 AM GMT
    Make sure you are avoiding alcohol. Alcohol destroys testosterone and increases estrogen which will make belly fat very difficult to get rid of. Not saying you are or aren't drinking, just a key thing to be aware of for a lot of people at this age. Also, look into high intensity interval training, google it. There is quite a bit of research indicating its more effective at rapidly getting rid of abdominal fat then the longer duration endurance running. Now you shouldn't do the interval stuff every day so you can still incorporate some longer distance, slower paced endurance running on your non HIIT days. Also as the others mentioned, a full body resistance program is key. For each pound of muscle you gain your body will burn an additional 30 to 50 calories per day just to maintain that muscle. On a low cal diet, avoiding muscle loss will keep your metabolism from slowing that much as well. As an example, if you gain ten pounds of muscle your body will burn an extra 300 to 500 calories a day without changing anything else. If you combine this with attention to diet, and exercise, you can see results pretty quickly. Try not to get to caught in gimmick exercise programs and crazy diets. Although there are lots of variables and small adjustments that can be made to improve results slightly, the biggest factor still comes down to calories in versus calories out. To lose fat you must expend more calories then you take in. Of course there are limits to this as well. If you cut your calories much below 1800 calories for guys, you run the risk of losing muscle, upsetting your hormone balance and causing your metabolism to slow to a snails pace. Eat a healthy, balanced, reduced calorie diet, combine HIIT, resistance training, and some cardio, take a multivitamin, avoid excessive carbs in the 3 or 4 hours before bed, and concentrate on being healthy and the rest will take care of itself.