Reduce Chest Fat/ Man Boobs |

Reduce Chest Fat/ Man Boobs | #shorts 263 | chest fat kaise kam karein | lose chest fat | #short #reels #health #nutrition #food #fit #fitness #workout #muscle #musclegain #fatloss #weightgain #weightloss #healthmyths #fitnessbasics #healthbasics #nutritionbasics #nutrients #protein #lean #calories #gaining #chestfat #fat
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[@PehleHealth]

The simple formula to lose chest fat is to reduce overall body and chest fat will also reduce as a result. Here’s a 4 steps process to help you achieve that. step 1 - create a calorie deficit Two ways to do that - 1. eating less than maintenance 2. increase calorie expenditure Find your maintenance calories and start by eating 15-20% less than that. Here are some videos suggestions that will help you find your maintenance and make your diet plan. how to find maintenance calories? - #shorts 175 set macros for fat loss - #shorts 245 make your own diet plan - #shorts 246 how to use food scale - #shorts 242 Long video - make your own diet plan - kzbin.info/www/bejne/fqHQZKeCl92hjqc Additionally, walk 7000-10000 steps per day to increase calorie expenditure. step 2 - keep protein intake between 1.5-2g/kg of body weight. This will not only preserve but also grow your muscle in presence of weight training and will also keep you satiated. Following sheet will help - Protein sources & cost sheet. Make your own protein combinations docs.google.com/spreadsheets/d/10XZbicpkw-o6iKzceXhdpMMFA3hfDKFBPxBzJTqizEY/edit#gid=983591962 Step 3 - weight training. Weight training will give much needed definition to your chest so that you look your best when you lose fat. Here’s a sample workout - Here's a 4-day workout split for muscle growth: Day 1: Upper Body Push Barbell Bench Press: 3-4 sets of 8-12 reps Dumbbell Shoulder Press: 3-4 sets of 8-12 reps Incline Dumbbell Flyes: 3 sets of 10-15 reps Tricep Dips: 3 sets of 8-12 reps Push-ups: 3 sets to failure Day 2: Lower Body Barbell Squats: 3-4 sets of 8-12 reps Romanian Deadlifts: 3-4 sets of 8-12 reps Walking Lunges: 3 sets of 12-15 reps per leg Leg Press: 3-4 sets of 10-15 reps Standing Calf Raises: 3-4 sets of 12-15 reps Day 3: Rest Day 4: Upper Body Pull Pull-ups or Lat Pulldowns: 3-4 sets of 8-12 reps Barbell Rows: 3-4 sets of 8-12 reps Seated Dumbbell Curls: 3 sets of 8-12 reps Hammer Curls: 3 sets of 10-15 reps Cable Face Pulls: 3 sets of 12-15 reps Day 5: Lower Body Deadlifts: 3-4 sets of 8-12 reps Bulgarian Split Squats: 3 sets of 10-15 reps per leg Leg Press or Hack Squats: 3-4 sets of 10-15 reps Hamstring Curls: 3-4 sets of 8-12 reps Seated Calf Raises: 3-4 sets of 12-15 reps step 4 - patience & persistence. It’s a long journey. Both these skills will help. Hope it helps. Cheers manish

[@krishgaming9747]

Bro hip fat ke liye bhi video bana do

[@PehleHealth]

@@krishgaming9747 yaar same yahi rule apply hota hai. bas usme glute workout include kar lena. such as hip thrust, sumo squat and others.

[@krishgaming9747]

@@PehleHealth thanks sir 🫡🙏

[@noobeditor9007]

Hi bro I am student and I get very less time to full workout Can u help me

[@NormalKid84]

please also upload long videos ngl I binged watched all your vids they're sooo sooo soooooo good

[@PehleHealth]

thanks bhai. thoda time de do.. wapas shuru karenge long format.

[@munendraverma9960]

Thanku so much sir. You always give very good information about diet and muscles building ❤

[@mindfulnessmasterymotivati9019]

How to grow thick beard?

[@shivansharma1310]

How clean it sounds ❤

[@srijanshukla8148]

Bhaiya is makhana helpful for weight loss

[@vansh18813]

Plzz make a video on how to identify chest fat and gyno

[@technicalvivek3527]

Sir ap mero ak number gayan deya love 💞

[@anishde2612]

Please Please Please make a video on how to get a sharp jawline.(Exercises, Reduce face fat or Chewing of gum is really working or it's a myth).Also like this make a video on how to reduce face fat.

[@NoMoreSin.]

Bro ek doubt he, calorie clac. Me Activity level kispe depend krta he? Mtlab mera pehle activity level ek dam kam tha,,par ab me isko badhata jaa rha hu,,or pehle wala jo tha use base par select krna he yaa phir ham ab jo age karenge uspe?

[@PehleHealth]

yaar ye waise bhi rough figures hoti hein.. estimates. to goal ke hisab se calorie upar neeche karke dekh lo estimated maintenance se.

[@parassharma1972]

Bhai soye nahi abhi Tak ??

[@shamimseema9943]

Bhai tum great ho❤

[@PehleHealth]

thanks

[@happybaba8523]

Agar protein body weight k equal khaye to jyada effective hoga ya ni?? Ya jyada khana hi compulsory hai. Please tell me

[@Zeus-ku3rj]

Bhai atleast utna to khana chahiye but ideally bodyweight se zyada hi khao agar vegetarian ho aur whey nahi Lena chahiye to bhi is channel pe hai videos, mai kahuga agar 1.25 times of bodyweight bhi lo to.sahi hai

[@abinashisgamer7420]

Sir kya pea protein or whey Protein ek lu?

[@PehleHealth]

plant protein mein humesha blend lo 2 plant sources ka example pea aur brown rice.. which will give a complete amino acid profile.

[@chandrasimmi3289]

Hi,pls help me as I am 100kgs and want to reduce weight..pls suggest me a good diet chart as I am non vegetarian

[@PehleHealth]

connect on instagram.

[@Jitesh18___]

Make a video on maida good or bad

[@PehleHealth]

is week ho jayega

[@yashasvi3272]

Bro @PehleHealth plz make video on reducing face fat.... I can't able to reduce face fat even after losing 10 kgs

[@PehleHealth]

before after mein kuch to huya hoga.

[@yashasvi3272]

@@PehleHealth face fat kam hua but bahut kam.. Still dealing with chubby cheeks

[@PehleHealth]

@@yashasvi3272 ho jayega.. just be patient aur fat loss dheere dheere karte jao.

[@yashasvi3272]

@@PehleHealth ok... Thanks for advice

[@opman7840]

Bhai toh ye jo video hoti h ye sab jooth hoti h??

[@subhlabh4994]

Choop bache

[@anishde2612]

Please Please Please make a video on how to get a sharp jawline.(Exercises, Reduce face fat or Chewing of gum is really working or it's a myth).Also like this make a video on how to reduce face fat.

[@PehleHealth]

okay noted