Getting Rid Of Man Boobs
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Two of the most common causes and reasons for man boobs are being overweight and having a hormone imbalance. Before getting rid of man boobs, you first have to know the cause of your problem. That way you can approach it in the most efficient and effective way.
If you are not incredibly obese, your man boobs are most likely caused by low levels of testosterone. If so, you should arrange an appointment with your medical practitioner and seek advice about hormone supplements or dietary changes. Importantly though, heavy exercise will increase testosterone production naturally.
Men and women store fat deposits in different areas of their bodies. Women’s bodies tend to store fat on their lower half of their bodies: hips, thighs and buttocks. Men are usually gaining and storing fat on their upper bodies: stomach, chest and back.
Getting rid of man boobs is through exercise and diet . . . exactly like any other weight loss and muscle training program! Exercise will help condition and grow the muscles, and more muscle helps to burn more fat.
Diet is an important component and will help your body burn stored fat by eating the right foods and combination of foods. Your diet and exercise can be very specific to address the problem of man boobs, as well as the fat stored elsewhere on your body. Generally speaking, if you have man boobs you most likely have other areas of your body that are storing unwanted fat.
Spot reduction is now a legend and well known fitness industry myth from yesteryear and the early days of health and fitness clubs. The myth did, and in fact still does generate a substantial amount of money. Remember the vibrating belt machines, hip-rollers and other contraptions that mechanically agitated specific body parts? Getting rid of man boobs is about taking a total mind and body approach.
Today we know that fat is stored pretty equally in those key areas subject to that storage. Good nutrition programs will reduce that fat about as evenly as it is stored. If you want to get rid of man boobs, you will be losing fat in other areas as well. This is exactly what you will need to do to maintain health and to work towards the body you want.
One good strategy and part of an overall total body approach is to start exercising your chest muscles. Whilst this isn’t another version of spot reduction, it will give you muscle growth underneath your man boobs. Your chest will be harder, but until you lose the fat, you will still need to learn more about getting rid of man boobs.
This program will help you in to get rid of man boobs. Its a proven program of nutrition and exercise that will strengthen your body, give you more muscle, and reduce your overall body fat.
The Exercise Program Strength training will increase your strength and muscle size. Your program should include exercises for all body parts.
Unlike a serious bodybuilding program where massive size is the goal, your program will divide the upper and lower body workouts into alternate days.
The upper body will be worked on Monday, Wednesday and Friday. The lower body will be exercised on Tuesday, Thursday and Saturday. Sunday you rest. You will perform three sets of each exercise, most of them for 10 repetitions.
Getting rid of man boobs chest workout
• Wide-Grip Bench Press
• Wide-Grip Incline Barbell Press
• Wide-Grip Decline Barbell Press
• Dumbbell Flies on Flat Bench
Getting rid of man boobs shoulder workout
• Standing Barbell Press
• Upright Rowing with a Barbell
• Front Dumbbell Raises
• Lateral Dumbbell Raises
Getting rid of man boobs back workout
• Lat Machine Pull-Downs
• Seated Rowing with Cable-And-Pulley Machine
• Bent Over Rowing with a Barbell
• Pull-Ups on the Chinning Bar
Getting rid of man boobs arms workout
• Biceps Curls with Easy-Curl-Bar
• Triceps Press Downs on Cable-And-Pulley Machine
• Preacher Bench Curls with Easy-Curl-Bar
• Triceps Presses on Flat Bench
• Concentration Curls with a Dumbbell, alternating arms
• Bent Over Triceps Extensions
Getting rid of man boobs nutrition program
Caloric intake for an active person is determined by age and gender. Consult with your physician about your daily calorie limits.
Calories should come from protein (25%), carbohydrates (40%), fats and fibers (35%). Eliminate refined carbohydrates: No sugar, starches, refined grains or artificial sweeteners. Carbs should come from natural, unprocessed vegetables and fruits.
Protein should come from eggs, milk, and lean meats; beef, pork, poultry and fish.
Fats should come from protein rich foods and soluble oils such as olive oil, wheat germ oil and walnut oil. Rice bran oil is also a very good product.
Fiber will come from eating your fruits and vegetables.
You may wish to try some supplements: Protein powder, amino acid are the building blocks of proteins (Lipo3 Compound is a good one as lipotropic amino acids help the body metabolize fat), dessicated liver and kelp tablets. However the real key is to ensure you are eating properly, reducing fat intake, taking a good multi vitamin. Importantly its about doing the work. Follow these simple guidelines and getting rid of man boobs will become a reality for you.
Be patient. Be disciplined. Focus on the good things you are implementing in your lifestyle. And be kind to yourself. And if you feel like a snack eat smaller portions or supplement that candy bar for a few nuts like cashews/walnuts/almonds. Treat your body with the respect it deserves and you will get good and lasting results….and you will soon learn that getting rid of man boobs is something you well and truly have under control.
