I don't know how to get rid of this fat!!!!?!

There should be method in training those pectoralis muscles. The
overall shape and development of the chest is a product of the
exercises you choose and how those exercises are incorporated into
your overall chest workout. Ignoring certain exercises or
concentrating solely on one type of chest exercise can lead you to pec
imbalances. The most common type of "imbalance" with the chest is
deficient upper pec development. This is common in those individuals
who fail to incorporate incline bench presses into their training or
save them until the end of their chest workout, when the clock has
struck twelve and their chest has turned into a pumpkin.
There are 3 distinct regions within the muscle that will develop
depending upon the exercises you perform. It is important that you
train the upper, middle and lower regions of the pectoralis muscle, as
well as begin with the exercise which focuses on the weakest area of
your chest. For most people that's the upper chest. And for this
reason, we begin our workout with the incline movement.
Begin the workout with 5 minutes of stretching using 5-10 pound
weights in each hand. With weights in hand, lie on a flat bench and
allow your fully extended arms to dip down to the floor. This
stretches out the pecs and prepares your chest for the workout ahead.
Then, for each exercise perform 1-2 light warm-up sets of 15
repetitions using a light weight which allows you to effectively warm
up the muscles for that particular movement without causing premature
fatigue. After the warm-up, perform 4 sets of the exercise with the
following repetitions: 12, 10, 8, 6. Gradually increase the weight
with each set. The weight you choose should allow you to complete the
desired number of repetitions for each set, but the weight should also
be sufficient so that the final few reps demand the most out of your
pecs. Having a spotter for safety as well as assisting in a forced rep
or two is a definite advantage.
Exercise 1 - Incline Bench Press
This exercise will help you develop the weakest area of your chest,
at least with most of us... the upper chest. Beginning your workout
with this exercise will allow you to use maximum power from your upper
chest to force that chest to grow! Keep the movement slow and
controlled while getting full movement, bringing the bar or dumbbells
all the way down, then all the way to the top. While you press the
weight up your primary focus should be on squeezing your chest.


Exercise 2 - Decline Bench Press
This exercise is excellent for developing the lower aspect of your
chest. This exercise has a tendency to really work those triceps too
so remember to focus on squeezing the chest. Avoiding complete lockout
of your elbows will also decrease your triceps involvement.


Exercise 3 - Flat Dumbbell Flys
This is an excellent exercise to finish off your chest workout. It is
an isolation movement which places complete focus on the pectoralis
muscles. This is because it consists of pure arm adduction which is
the primary movement performed by the pectoralis muscles. Start by
lying on a flat bench with your arms fully extended above your chest
with your palms facing each other and elbows slightly bent. Bring the
weights down towards the floor while maintaining the slight elbow
flexion. Stop when you feel your arms are close to locking out. Then
squeeze your pecs as you bring the weights back to the starting
position. The entire movement should be 100% focused on squeezing the
pecs together... as if you had an egg between your pecs and you were
attempting to crack the shell as you squeezed those pecs together.

Remember these important points to maximize your pectoralis gains:
Squeeze, squeeze, squeeze the chest and nothing else. On every
repetition of your chest routine you must focus on squeezing the
chest... do this and the weight will go in the appropriate direction.


Be sure to perform a full motion but don't over do it. Getting a good
stretch with each exercise is important... however, when you're
handling heavier weights don't completely lock out your joints in the
down position as this places a great deal of stress on ligaments,
joint capsules and other supporting structures.


Push-ups are good if you can't make it to the gym or if you're out of
town and can't get to a gym. They work the pecs but they are
definitely no replacement for the real thing. They simply do not
provide the quality and quantity of resistance that free weights give.


Never attempt to "max out" or try a new heavier weight without a
spotter. Remember this cardinal rule especially when using barbells to
prevent a potentially serious injury.

i had the same question last summer and it seemed like nothing worked. i finally found something called the HCG protocol. it sounded too good to be true, but i thought i'd give it a try. best decision I've ever made!!! i went from 210 to 180 in three weeks with no exercise. what it does is trick your brain into thinking your starving to death, so you burn up to 4000 calories a day from fat stores alone!!! i'm not going to lie. its a strict protocol, but the homeopathic supplement suppresses your appetite! the link below will bring you to the website were i ordered mine. there is a free facebook like community where you can talk to others on the protocol as well. good luck!

http://ketomist.com/cmd.php?af=1318485

ME!

cardio and pushups

First of all, good news for you! You can easily slim down and much faster than any other age group as you have the highest metabolism rate. You only need to note three things; Diet, Exercise and Motivation.

On Diet, you need the most nutrient during this period. What you eat will determine your health and physics for the rest of your adulthood. That means, if you don’t slim down during this period, you are likely to get fat always in your adulthood. Also you will likely to be sick easily for the rest of your life. You need to have a balance diet with the correct food like protein, fats, vitamins, etc. (Ladies, if you eat too little, you are likely to have small breast and butt for life). You can’t to be choosy on food. Refer to the blog at the end if you don’t know what you need to eat.

Exercise is at this period, you are able to lose weight fast and develop your muscle too. Exercise every other day for 30 ~ 45 minutes, 3 times a week. Left one day for rest. Cardio exercise like jogging swimming, dancing, aerobics, etc are good to reduce fat fast. Hula loops are good for tummy; others exercise that targets at different part of the body can be refer to the blog at the end of the page.

Lastly, is your will to slim down. You can all set goals to lose weight. But if you did not have the will or you left the goals unchecked. You are unlikely to succeed although you are in the high metabolism group. Also at the blog, you can find ways how to encourage yourself to achieve your goal setting.

I used to be 185 lbs, I manage to lose weight to 125 lbs in a short time and maintain a healthy 133 lbs for many years.

Cheers!

http://yourguideonweightmanagement.blogs…