As a general rule, you should perform 3-5 sessions per week of weight training, directly training each muscle of the body 1 or 2 times per week.

Center your workouts around basic compound movements (such as squats, deadlifts, lunges, chest presses, push-ups, and pull- ups) and stay in the range of 5 to 12 reps with a moderate weight.

You should also add 2-3 Cardio sessions per week to burn those extra calories and make sure you maintain a negative energy balance over time.

For this he uses a combination of aerobic cardiovascular exercises (low intensity sessions in the range of 45-60 minutes)and anaerobic cardiovascular exercises (sessions of high intensity intervals with a duration of between 8 to 20 minutes) .

Finally, if you are going to use supplements, go only for the basics.

Unfortunately, most people overestimate the use of supplements.

This is another area full of a lot of misleading or fraudulent information, so I invite you to read the following article: EVERYTHING YOU NEED TO KNOW ABOUT SPORTS SUPPLEMENTS?

In short, summarizing and as I told you from the beginning, there are no secret techniques or special advice to make the fat of your chest magically melt during the night ; It's just a matter of starting a well-structured fat loss plan and sticking to it with maximum consistency.

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