how to get rid of side boob fat
Fitness

How To Get Rid Of Side Boob Fat? 3 Things You Can Do

Are you struggling with side boob fat? Do, you have to contend with a roll of fat under the strap of your sports bra every time you get dressed for your workout? If, so you’ve probably been wondering what you can do to get rid of it. In this article, I’ll lay out a three-step plan to help you banish the problem once and for all. 

Why You Have Side Boob Fat

Side boob fat is a symptom that you have too much overall body fat. When you have an excess of calorie energy it collects on your body as subcutaneous body fat and as breast fat. It can go anywhere on your body, though women tend to store it more on their hips and butt than men, who will put it on the stomach area first.

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So, when you have an excess roll of fat on the side of your boobs, it’s not a sign that you need to do some exercise for that part of the body specifically. Doing so would be spot reduction and that is not how the body works. The only way to get rid of stored body fat is to create a daily caloric deficit.

3 Ways to Lose Side Boob Fat

A daily caloric deficit means that you end up each day having burned off more calories than you have consumed. That will force your body to use up stored calories in the form of body fat to need those needs that are not being met by your caloric intake.

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There are 3 things you should be doing to achieve the daily caloric deficit that you need:

  1. Eat less food
  2. Do cardio exercise
  3. Follow a strength training program

1. Eat Less Food

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The biggest controller of your daily caloric balance is your nutrition. In order to figure out how many calories you should be eating to lose that unsightly side boob fat, you first need to know what your daily caloric maintenance level is. That is the number of calories you need to be consuming each day to maintain your current weight. 

There are a number of ways to work out your maintenance calorie level, some of which can get pretty confusing. Go here to get a calculator to work it out for you. 

In order to safely lose weight, you should reduce your daily caloric intake by 500 calories below your maintenance level. So, if you require 2700 calories per day to stay the same weight, your daily intake should be 2200 calories. 

Rather than taking in your calories in the traditional three meals, I suggest spreading them out over 5 miles, which are spaced about 3 hours apart. You can have 5 evenly sized meals or go with 3 meals and 2 snacks. 

Your food intake should prioritize protein, which fills you up more than carbohydrates and fats. Protein also helps you to build muscle, which is a lot more thermic than body fat. That means that you will have a higher metabolism if you add muscle to your body. That will, in turn, allow you to burn off more stored body fat around your boobs (and everywhere else on your body) even when you are not exercising. 

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2. Cardio Exercise

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Cardiovascular exercise will help you to burn off those extra calories which are stored around your side boob area. The best type of cardio to achieve this is high-intensity interval training (HIIT). This intense form of exercise is short and sharp. It burns a good deal of calories while you are doing it. But the benefits don’t stop there. HIIT also elevates your metabolism so that you are burning more calories for up to 24 hours after your workout is over. 

You can do HIIT training on traditional cardio equipment in the gym. For instance, on the rowing machine start with a warmup for a couple of minutes. As the timer hits the 1:30 mark, increase your rowing speed until, at the 2:00 mark, you are going at full blast. Continue as fast as you can for 20 seconds. Then rest for 10 seconds. Continue this 20 fast, 10 slow patterns for 8 rounds. Then finish with a 2 minute warm down. 

Do HIIT workouts 3 times per week on alternate days.

3. Strength Training

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Strength training will allow you to shape your body and build lean muscle mass. As mentioned earlier, every little bit of muscle you add to your body will help you to become a more efficient fat burner. I recommend doing strength training with weights 4 times per week.

A good weight training program to help you build some lean muscle and lose weight at the same time is a split routine where you exercise half of your body one day and the other half the next. We can divide into the upper and lower body but will add shoulders to the lower body to even the workouts out. 

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You should do each workout twice per week. Here is one way you can plan your workouts:

MonTuesWedThursFriSatSun
Upper Lower   RestUpper Lower  Rest Rest

Your workouts should revolve around compound exercises like squats, deadlifts, and dumbbell presses. Do 3 sets of 8-15 reps for each body part and 2-3 exercises per body part. 

A Final Tip

A final tip to get rid of side boob fat is to be sure that your bra is fitting properly. If it is too tight, you may be creating a problem that doesn’t actually exist. The bra should have a snug fit without being too tight. As an indication, you should be able to slide your finger between the bra strap and your skin. 

Final Thoughts

You cannot do specific boob exercises to get rid of excess body fat. Nor can you spot reduce body fat from any part of your body. The only way to get rid of side boob fat is to create a daily caloric deficit through a combination of nutrition, cardio, and weight training. Do these three things consistently and your side boob fat will gradually melt away.

Steve Theunissen

Steve Theunissen is a former gym owner and personal trainer based in Tauranga, New Zealand. He is the author of six hardcopy books and more than a hundred ebooks on the topics of bodybuilding, fitness, and fat loss.

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