Personal Trainer
 Moderator
2/22/2008 3:25:54 PM |  Hi There,
As mentioned in the article spot reduction(http://www.myfit.ca/archives/viewanarticle.asp?table=fitness&ID=57) you can't pick and choose where you want the fat to come off your body. What you need to do is focus on reducing your overall body fat and your chest muscle will show through.
The best way to do that is to focus on a sound nutritional plan:
BASIC NUTRITION RULES EVERYONE SHOULD KNOW
1. Eat every 2-3 hours. These meals should contain complete protein, vegetables and fruit.
2. Have carbohydrates in the morning (oats, whole wheat, etc) and during (simple carbohydrates: dextrose and maldextrin) and after exercise only (with complete protein). Ingest a complete protein, vegetable/fruit, complex carbohydrate meal one hour later. These carbohydrates are rich in fibre which will help you feel full longer.
3. Take greens plus/V8 as a vegetable supplement if you can't prepare vegetables during the day.
4. 25-35% of your diet should be good fats. These include extra virgin olive oil, salmon/fish oil, or other monounsaturated and polyunsaturated fats. Try supplementing with flaxmeal or high DHA/EPA fish oil daily.
Omega-3 Fish Oil
5. Only drink water, dark teas, red wine (one glass a night) and coffee.
6. Plan out your meals every Sunday. It will help keep you on the right track for success. Try and pack meals for the work week on this day in containers that are easy to bring to work.
Also you need a good workout routine which focuses on a circuit training. Since you only have dumbbells substitute the non-dumbbell exercises with dumbbell ones.
http://www.myfit.ca/fitnessprograms/viewprogram.asp?programid=292
PT
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