Please suggest any 4 chest Workout

[srihariv]

Hi,

My chest looks veery width and height but its loose i think i am having lot of fat there.

Please suggest any and only 4 chest Workouts to shape my chest but not increase its Width, height.

As i am a Employee working from 9AM to 7 PM i can do my Gym for only 1 to 1 and 1/2 hours a day.

Please Help to get well shapped looking Chest by suggesting any 4 chest workouts.... Please

[slimshad7]

If you have fat on you chest the only way to shape it really is by losing bodyfat....which will come off your chest also.

As for my chest workout it goes

Incline barbell chest press

Incline dumbbell chest press

Flat barbell chest press

Flat dumbbell chest press

I don't bother with decline and I do flyes on the rare occasion

All exercises are 3-4sets 8-12 reps

[srihariv]

HI,

Please mention the ways to loose bodyfat in 2 years

[slimshad7]

Well in my experience I tried moderate intensity cardio on a low calorie,low carb diet.....I lost weight but looking back now it's not the best way to go.

The best results I can say I've personally seen from myself is not as much cardio,I was doing it 4-5 days a week......I've now dropped it to 1-2 days of low intensity cardio for 45-60 mins a session........I weight train 5 days a week as I'm on a 5 day split....and my calories for the day is around the 2000 mark with a split of 40% carbs,40% protein,20% fats.

Just eat healthy......slow digesting carbs(oats,brown rice,sweet potatoes,veggies,whole grain pasta),good sources of protein(chicken,turkey,beef,fish)and healthy fats(olive oil,nuts)stuff like that,and make sure of portion control......and train,and you'll lose fat

[Clarence]

The best results I can say I've individually seen from myself is not as much aerobic exercise,I was doing it 4-5 times per 7 days i have now decreased it to 1-2 times of low strength aerobic exercise for 45-60 minutes a period I weight practice 5 times per 7 days as I'm on a 5 day divided and my calorie consumption for the day is around the 2000 level with a divided of 40% carbohydrates,40% amino acids,20% body fat.