8 Methods to Reduce Chest Fat
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the dreaded chest fat it’s one of the things that we are so embarrassed about we don’t even ask people how to fix it it’s one of those things like we can talk about our love handles we can talk about belly fat stuff like that but when it comes down to chest fat and storing fat in this region like under the armpit it honestly is just embarrassing it’s it’s hard to ever even talk about it it’s unsightly and we just want to get rid of it so I’m gonna give you eight ways to reduce that chest fat okay I’m talking nutritionally I’m gonna be talking hormonal E and I’m going to be talking a little bit exercise base because there are ways that you can reduce the overall appearance of it which therefore changes the entire shape of your upper body if you can lean out the chest region just a little bit you’d be amazed at how much your upper body changes overall for men and for women so let’s go ahead and let’s get to it you’re tuned into the Internet’s leading performance nutrition and fat loss channel new videos Tuesday Friday and Sunday at 7 a.m. Pacific time and then videos throughout the rest of the week as well I want to make sure that you hit that red subscribe button yeah that’s very important and then make sure you hit that Bell icon cuz that Bell icon allows you to turn on notifications be part of the notification squad and know whenever I post a new video or whenever I go live alright without further ado let’s get into what this is all about first and foremost some people think that chest fat is just storing fat in your chest region the reality is it has more to do with hormonal imbalances so what we have to look at is something known as gynecomastia and pseudo gynecomastia okay I’m gonna call it gyno and pseudo gyno for short all this is is basically the overgrowth of specific tissues in the chest region now gyno itself is an overgrowth of actual glandular tissue it’s called epithelial hyperplasia that’s not really important but basically what that means is that’s an actual hormonal imbalance that causes glands around your chest region to enlarge and grow literally developing breast tissue a pseudo gyno is much like that except it’s the deposition of fat in that area so glandular tissue growth versus actual fat growth they look very very similar but they also feed off of each other because what we have to remember is estrogen which is what allows us to build glandular tissue is related with fat if we have a high amount of body fat then we have more estrogen in the body which means more glandular tissue okay and then once we have more glandular tissue we have more estrogen which leads to more fat you see how it’s a vicious cycle so whether you start first with just a small hormonal imbalance that leads to some gyno or you start first by being overweight you’re going to eventually have the hormonal imbalance that causes you to have more chest fat now some people are more genetically predisposed to chest fat than others so let’s talk about ways that you can actually get rid of it so what we have to know is that it’s either caused by too much estrogen too little testosterone or a combination of both and again this still has to do men and women so the solutions I’m going to give you are simple number one is one that I’ve talked about a lot eat a lot more cruciferous vegetables okay a lot more bok choy a lot more broccoli a lot more cauliflower a lot more cabbage I’m talking like a cup a day at minimum it contains something called indole-3 carbinol and this end all three carbonyl contains something known as dim D and ol methane all that dim does is allows the liver to process estrogen better yes the estrogen that is in our body goes to the liver and gets processed if our liver can process it it makes it so it never turns in to the bad estrogen good estrogen won’t deposit in our chest bad estrogen will if we improve the metabolization of estrogen we solve a lot of this problem so above all else do that okay next up is eat a lot more in the way of soluble fiber yeah I’m talking about the kinds of fiber that draws in water chia seeds maybe some flax here in there be careful of flax as it can be phytoestrogen ‘ok okay but you really just we want to be getting these these kinds of fibers that are gonna draw in water and move things out of the system fast and here’s why there are actually studies that showed there’s something known as beta glucuronidase and this beta glucuronidase allows estrogen to be reabsorbed through the colon so estrogen that’s passing through our body can get reabsorbed into the body simply by utilization of like this bacterial breakdown so if we can decrease beta glucan in today’s then we can actually make it so estrogen just passes through the body this is particularly prevalent and women believe it or not women that consume more fiber have less estrogen reabsorption but it goes through men – so just consume more fiber just make a concerted effort a conscious effort to eat more fiber okay next thing I want to talk about is in the world of sex hormone binding globulin less about estrogen and more about testosterone finish we’re gonna we’re gonna pivot for just a second sex hormone binding globulin is something that binds to testosterone within the body so as men we have women – we have a lot of testosterone that’s already flowing through but 98 99 percent of it is bound to something called sex hormone binding globulin which means that unfortunately most of the testosterone that’s in your body is bound up and can’t even be used and if we can release more of the sex hormone binding globulin and get rid of it we can release more testosterone to be available and more testosterone that’s available means that you’re gonna have less of that overall chest fat so how do we do that where there’s three simple ways okay one is gonna be consuming a lot more magnesium magnesium for some strange reason that we don’t know why binds to sex hormone binding globulin so magnesium in a sort of non-competitive way goes through and binds to section one binding globulin therefore temporarily releasing extra testosterone so if we have consistent amounts of magnesium in our bodies then we end up reducing that overall amount of sex and remaining globulin next up is consuming small amounts of boron anywhere from six milligrams to nine milligrams a day of boron a studies have shown that just taking even 10 milligrams which is a pretty decent amount ended up increasing overall free testosterone levels by twenty eight point three percent over the course of one week that’s a really big effect on just taking a simple mineral again science doesn’t really show why this is occurring it just seems to unleash some of the testosterone that’s normally locked down next up is gonna be making sure you get enough vitamin D and try to get it in a whole food form whenever possible so that’s bioavailable so high vitamin D eggs high consumption of quality fish you’re getting good vitamin D it makes a big difference it does help not only the synthesis of proper estrogens but it does help release some more that testosterone too can we have to get into the next phase which is focusing on specific liver health it sounds weird I mean and you would think that I’m giving you some specific exercises and things like that but I guess it’s not the case right the liver is responsible for flushing out a lot of the estrogen we have to take care of the liver and the liver requires a certain amount of what’s called glutathione to allow estrogen to get out of the body if estrogen does not get handled I guess that’s the simplest way to put it it becomes this horrible thing that turns into a vicious circle within our body the liver metabolizes it if the liver is not functioning well and then the liver can’t metabolize estrogen and it stores in our chest right so what we want to do is we want to make sure that we’re eating a lot of things that are containing the sulfur bearing amino acids so we’re talking like Matheny and let me just cut to the chase spirulina is a great way to get this spirulina is a really powerful way to get the kinds of sulfur bearing aminos that you need to actually create glutathione in the body Judith Ione is the master antioxidant and it supports everything the liver does this means it will allow you to metabolize more of that estrogen and get it out of the body now a lot of these foods that I’m talking about are very specific hormonal e balanced foods hormone balance is everything just so you guys know there is a link down below in the description to what is called my thrive hormone kit okay this has got all kinds of foods that I get from thrive market so I’m all big on full spectrum like down-to-earth foods thrive market has made it possible for me to actually create a box that has my favorite foods when it comes down to estrogen modulation and hormone balancing so thrive is a way that you can get your groceries delivered right to your doorstep without ever having to go to the grocery store okay you’re not having to get in the car you’re not having to spend the money getting there and it ends up being cheaper than most Whole Foods trips and cheaper than most overall grocery trips altogether but to make things even better you can get the foods that I specifically I’m laying out for you so I highly recommend after this video you check out that link and get my hormone optimization food bundle from thrive market so make sure you check them out okay now let’s move in to the next thing the next thing I want to talk about is proper carbohydrate refeeds a lot of people are watching this channel or probably the Kido train you’re probably doing the low-carb thing that’s great but there is some power just spiking your leptin a bit with a strategic carb meal okay leptin is something interesting it’s it’s the fats ability to communicate with the brain to let the brain know how much overall fat is on hand so if we are slowing down our metabolism because we’re dieting a lot what ends up happening is the fat calls the brain and says hey you know go ahead and pump the brakes a little bit we’re running low on fat and running low on calories you don’t need to like you know go ahead and do this quite as much so fat loss ends up slowing down if we increase our calories temporarily leptin has the ability to call the brain and say hey we got plenty of calories you can go ahead and like ramp up fat-burning it’s all good ramp it up now the only way that we can do this is occasionally spiking our calories or spiking our carbs so it’s important that if you are down like the last 15-20 pounds maybe maybe 10 and you’re just noticing fat around the chest region a lot of times what you might need is just two or three carbohydrate refeed meals over the course of a few weeks now one cardinal rule when you do your carbohydrate refeed do not have fats in the equation okay keep it lean and clean we’re talking like some rice cakes we’re talking about like lean carbs pasta of some kind with like chickpea pasta or lentil pasta with a lean sauce no fats just the carbohydrates it’s going to kick you out of keto but it’s going to allow that spike in left in to occur that can kick start your metabolism against is that the other hormone modulating things we’re talking about our working so I recommend like 100 hundred and 20 grams of carbs once every two weeks just to spike it only when you’re on the last 10 or 15 pounds of you’re trying to lose doesn’t have to be a normal thing the last thing that I want to talk about is exercise related okay this is all about doing high intensity interval training in the fashion of things like battle ropes and I’ve talked about this in other videos but you can spot reduce if you are in a fasted state so if you workout fasted studies show that you can burn fat in the areas closest to the muscles that you’re moving so if I’m moving my arms a lot because I’m doing battle ropes and I’m fasted the heat that is generated from my chest and shoulder and arm pit region will burn a tad more fat in that area will it burn fat throughout the rest of the body yes you’re not only going to burn it there but studies have shown you will burn more fat in that area so train fasted go do some battle ropes move the upper body and also just get rolling out use a myofascial release use a foam roller so you’re actually moving the tissue and moving fat out of it so like literally just put your arm up put a foam roll in your armpit region and roll it out a little bit it makes a big difference so with these eight things you have a pretty nice roadmap to getting rid of the chest fat okay whether it’s the last few pounds or whether you have fifty sixty pounds to lose and you just want to target the chest fat first but also make sure you check out my hormone optimization kit down from thrive and whether you get that one or not thrive market it’s probably gonna save you a bundle when it comes down to your groceries so that’s just a win in general as always keep it locked in here in my channel I’ll see you in the next video
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8 Methods to Reduce Chest Fat – Thomas DeLauer
Gynecomastia is common, being present in 30% to 50% of healthy men, with at least 30% of males will be affected during their life.
Gynecomastia vs Pseudogynecomastia
If male breast enlargement is believed to be caused by glandular proliferation, it is defined as gynecomastia. If it is caused by increased fat deposition, it is defined as pseudogynecomastia
In other words, gynecomastia is the enlargement/proliferation of the glandular tissue of the male breast, and pseudogynecomastia refers to the presence of fat deposits in the breast area of obese men
Estrogens & Androgens
The major cause of gynecomastia is thought to be an altered imbalance between estrogen and androgen effects due to absolute increase in estrogen production, relative decrease in androgen production or a combination of both
Chest fat tells us there’s a chemical imbalance between estrogen and testosterone in the body
The aromatization of testosterone is the process that converts testosterone into estrogen – so instead of creating lean muscle mass and developing mature reproductive organs, testosterone gives up the fight to convert to estrogen instead
Simply put, they are a blatant sign that female hormones are running rampant in the bloodstream and have hijacked the endocrine system
DIM is a naturally occurring byproduct of indole-3-carbinol (IC3), and IC3 itself is a byproduct of glucosinolate glucobrassicin, which is a compound found in all cruciferous vegetables, such as: broccoli, cauliflower, cabbage, brussel sprouts, and kale
In particular, IC3 helps the liver to metabolize estrogen more efficiently via upregulating the CYP1A2 enzyme (CYP1A2 is an enzyme that helps to break down toxins in our bodies)
It also simultaneously converts strong estrogen molecules into less potent ones (via downregulation of the CYPB1B enzyme and upregulation of CYP1A2 enzyme) – results in reduced estrogen levels and a more favorable estradiol/estrone ratio
In women, high-fiber diets cause a decrease of β-glucuronidase activity in that leads to decreased reabsorption of estrogen in the colon
*estrogens excreted in the bile can be deconjugated by bacterial species with ß-glucuronidase activity in the gut, leading to their reabsorption into the circulation*
In addition, fiber binds to estrogen in the intestine, increasing its fecal excretion
Foods to Reduce SHBG
SHBG is a glycoprotein produced by the liver to regulate steroid hormones that binds tightly hormones found in both men (i.e. testosterone) and women
It works by binding into the active free-testosterone molecules, rendering them inactive and unable to bind the androgen receptor sites in the body – in layman terms, it reduces the activity of bodily androgens
Naturally lowering SHBG levels results in increased free-testosterone levels and increased androgen activity towards receptors
Magnesium binds SHBG in a nonspecific mode, leading to an uncompetitive inhibition with T in binding SHBG and to a subsequent enhancement of Bio-T availability.
study, following just one week of Boron supplementation (10mg daily), male subjects reported an average increase in free testosterone levels of 28.3%
Vitamin D deficiency is also associated with higher SHBG levels
The liver is where your hormones are metabolized, having a poorly functioning liver can also convert androgens into estrogens
One of the most important functions of the liver is to break down and remove excess hormones from your body – one hormone in particular is estrogen
If liver function is impaired then estrogen can become excessive – can be explained by two of the liver’s detoxification processes, which filters hormones and toxins in the bloodstream
Spirulina & Glutathione
Spirulina contains sulphur-bearing amino acids such as cysteine and methionine which help the liver detoxify poisons such as carbon tetrachloride in the phase II detoxification pathway
Methionine is an essential amino acid and together with cysteine, is one of only two sulphur-containing amino acids.
Together, they help create the sulphur-containing compound, glutathione, in the liver