For men, the way you look in a T-shirt depends on how much extra fat you
carry around the midsection and chest. With this extra body fat, you
carry an increased risk of heart disease, stroke, high cholesterol,
diabetes and other health complications. Dropping the pounds takes
dedication to a proper nutrition plan, but the weight loss can be
accelerated when you incorporate a muscle-building exercise schedule as
well. Plus, as you begin to lose fat, you will reveal the toned muscles
you have been working so hard for.
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If you are carrying extra body fat, it is a sure sign that
you are taking in more calories than your body is using. Cardiovascular
exercises like running, biking, and even jump roping are very efficient
ways to burn calories and start breaking down stored fat to use as
energy. Start with three cardio sessions a week that last 20 to 30
minutes and work up from that point. To prevent boredom, vary the type
of cardio you do, or take it outside of the gym and hit the bike trail.
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Along with burning calories through cardio, it is important
to build muscle. Muscles require more calories in order to maintain
their structure and size. So the more muscle mass you have, the more
calories you will burn just sitting on the couch. Incorporate exercises
that will target all of the areas of your pectoral muscles. A chest
press done on a flat bench with either dumbbells or a flat bar with
weight plates will target the middle of your pectorals. The same
exercise done on an incline bench will target the upper pectorals, and
when done on a decline bench, you will feel it in your lower pectorals.
Chest flies will focus on the outer sections and work into the entire
muscle as you increase the weight.
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While your core muscles are typically engaged while you do
just about everything, they still need to be targeted directly with
core-specific exercises. Set aside time during each workout to focus on
one or two areas of your midsection, such as obliques,
upper/middle/lower abdominals and lower back. Leg lifts and reverse
curls are great for your lower abs.
Crunches and sit-ups are perfect for the middle and upper abs. Side
bends and side planks are great to target your obliques. Any of these
exercises can be done with added weight or resistance bands for
increased muscle growth potential. Get a thorough workout 3 to 6 days a
week, and allow each muscle group time to rest and recover so your
muscles can grow.
For men, the way you look in a T-shirt depends on how much extra fat you
carry around the midsection and chest. With this extra body fat, you
carry an increased risk of heart disease, stroke, high cholesterol,
diabetes and other health complications. Dropping the pounds takes
dedication to a proper nutrition plan, but the weight loss can be
accelerated when you incorporate a muscle-building exercise schedule as
well. Plus, as you begin to lose fat, you will reveal the toned muscles
you have been working so hard for. 
