Too embarrassed to go swimming or to the gym because of your man boobs? Well, you are not alone! Man boobs are becoming a common phenomenon mainly due to the sedentary lives and unhealthy diets of many men today. We have a solution to this dreaded problem and will help you turn the man boobs into health and good looking muscle. This will definitely help boost your confidence and will allow you to return to normal activities which may be missing out on due to this physical problem.
Man boobs grow mainly due to the excessive calories consumed which are not used. Daily, you intake carbs, fats and proteins which when taken in exceeding quantities can lead to them being stored as fat instead of used for fueling the body. Even though carbs are the nutrients which are most often blamed for fat storage and weight gain, they are good for you but when consumed in moderate amounts. The glucose in carbs is stored in the muscles and liver under the form of glycogen. It is released during workouts in order to keep up your energy levels. But when the storage becomes full, the excess amounts look for other locations to go, and this is when the adipose fat cells become formed. They can have a harmful effect on your blood sugar levels and are the main reason for the growth of man boobs, stomach fat as well as other common fat storage areas, including the face, neck, arms and butt.
4 Lean and Mean, Tried and True Methods for Getting Rid of Man Boobs
1) Diet for fat loss
Since there is no way that a diet can be directed just at your man boobs, you will need to follow a proper balanced diet which will target all of your body fat instead. This type of diet will help reduce the risk of cardiovascular disease, obesity, diabetes type II and other health problems. Eating a proper diet, means to eat lesser calories than you burn, but yet not starve yourself.
A good diet includes eating and at the same time losing fat. Starving yourself can lead to muscle loss along with the loss of fat, and can end up in your body shutting down! If the body uses up all of the energy stored, it will switch to using ketones – the so called metabolic switch. The key to a proper and healthy fat loss diet is consuming more protein than fats or carbs. Healthy fats in the form of olive oil, salmon and others should be an indispensable part of your diet as well! Good carbs, such as: brown rice, green peas, quinoa and oatmeal are essential too.
2) Follow a lean muscle diet
After the percentage of your body fat reaches healthy levels, you should switch to a diet which promotes lean muscle gain. This will help tighten the saggy areas where a lot of fat used to be contained. This diet involves consuming 200-300 more calories than you burn, to be used for supplementing muscle growth when training. Proteins are still an essential part of this diet – essential for repair and building of the damaged muscle fibers. The proper exercises to promote the building of muscles are muscle building programs, rather than cardio.
3) Cardio for fat loss
You need to engage in intense cardio exercising during the fat loss period. Practicing low intensity cardio will help with weight loss, but not with fat loss – which is what you are striving for in order to get rid of the man boobs! The best choice is high-intensity interval training (HIIT). The point of HIIT is to cause the body to be depleted from oxygen, which leads to the release of signals for rebuilding it back in the next 12-24 hours. During this period, your body burns more fat than usual. The recommended intensity of HIIT workouts is three days a week, allowing for sufficient repair time and boost of fat burning.
4) Focus on muscle strength training
When you reach the lean muscle diet stage you should focus on training the strength of your muscles. This will help transform your man boobs into muscles. You need to do more chest muscle workouts at least once a week for two months. After that, increase these chest muscle isolation workouts to two times per week. This gradual increase is important in order to avoid muscle straining. There should be several days in between your two chest workouts, so that the muscles can repair properly.
Strength training doesn’t necessarily mean using heavy weights. It is actually advisable to perform more reps with lesser resistance instead of focusing on the heavy weights. 8 to 12 reps per set, and 3-4 sets per exercise is the recommended intensity of muscle strength training. 5 exercises per day should be sufficient. Once you begin to progress, you can add more types of exercises to your workouts.
The best “Man Boob-be-Gone” Gym Workout (exercises for turning those man boobs into muscles)
- Incline dumbbell presses: 4 sets x 8 – 10 reps
- Close grip dumbbell presses: 3 sets x 8 – 10 reps
- Bent arm dumbbell flys: 3 sets x 8 – 10 reps
- Sitting 45 degree single arm machine press: 3 sets x 8 – 10 reps
- Cable rope pull-down for triceps: 4 sets x 8 – 10 reps
By being persistent in following the fat loss and later on muscle lean diet, combined with the recommended training program, you will soon find that your entire body, including those unsightly man boobs is becoming leaner, and your muscles are beginning to shape up and become stronger.
This regimen is suitable not only to say goodbye to the man boobs, but is beneficial for your overall health and your self-confidence. Soon, you will be impatient to take that shirt off by the swimming pool and show off those well-formed muscles to everybody else.
Sure, it will take some time, effort and quite a bit of motivation, but in a matter of several months, you should be able to see the results for yourself.
So, get up from the couch, throw away that fast food, and start working to build the body of your dreams right away!
Author Bio: Robert Brown
Robert writes about running, quality footwear and other sports related topics for RunAbees.com – a website dedicated to running and quality footwear. Check out one of his most popular guides – Discover the best running shoes for flat feet and follow him on Twitter, Facebook and GooglePlus