No man ever actually wants to have their chest referred to as ‘man boobs,’ but if you have found yourself in this situation when you look down you may want to take heart because there are a few things that you can be doing to help the situation. The reason that these exercises help reduce man boobs is due to the fact that each is actually based around the medical problems that man boobs can cause and alleviating the pain and physical discomfort
that man boobs can bring along with the psychological discomfort. The actual medical term for man boobs is gynecomastia and as the name implies, refers to the condition in which a man’s chest becomes so enlarged that it resembles that of a females. Believe it or not, the condition is on the rise due to obesity and today somewhere between 40 to 60% of all men are estimated to have some form of man boobs although some have much more mild man boobs.
Man boobs are caused by either one or two things, the first is a hormonal imbalance which is found mostly after puberty and the second is the repeated use of certain street drugs such as heroin, amphetamines, and marijuana. In today’s world increased fat intake is also a leading cause.
Men with man boobs can get rid of them one way or another, either by exercise or artificial surgery. For most people surgery is not an option, thus the best way to reduce man boobs is by changing your diet and increasing the amount of aerobic and strength exercises that you perform each day.
In order to reduce man boobs you should lower the amount of fat that you consume and heighten the amount of protein that you consume on a regular basis. Additionally, you need to exercise on a regular basis running at least a few days a week along with basic strength training workouts that should be completed about three times a week as well. Here are the top three that will help reduce man boobs in no time.
The first is the dumbbell pullover. In order to do this exercise you should push the dumbbell over your lower chest muscles and raise it towards your upper chest. This helps to chisel your chest and should be performed in sets of 3-4 complete with 15-20 repetitions first.
The second exercise is called the incline bench press which helps chisel out your upper chest so that you take on a more masculine muscular male shape. Many men try to use the flat bench press to achieve the same effect but this helps increase the mass of the upper chest exaggerating the problem so always perform the exercises on an incline. Also perform the exercises in sets of 3-4 of 15-20 reps.
The third exercise is known as decline dumbbell flies and requires you to lift the dumbbell over your head while you are on a decline. This helps you tighten up your lower chest and shape your chest overall. It also helps to widen out your chest area which will help flatten out the overall appearance of your chest. As before, you should do sets of 3-4 sets that are composed of 15-20 reps.
Filed under Reduce Man Boobs by on Oct 17th, 2009. 38 Comments. 
Face the facts, no matter what age you are, chest fat is never attractive if you are a male. Actually, for some females it can be a bit overbearing as well, but the fact remains: fat is not attractive.
If you are trying to reduce the amount of chest fat that you are carrying around one of the most important things that you will need to learn how to do is balance your activities. Unfortunately, this means a better diet and exercise because when it comes to losing weight there is not much compromise in these two matters.
It often seems as if there should be an easy way to lose weight since it is so easy to gain weight, but most quick fixes are actually quite harmful to your body causing damage to your liver and heart in some cases.
Outside of the fact that these quick fixes are unhealthy, they are also only temporary since in most cases if you stop using the diet supplements the weight will simply start to fall back into place. This is why if you want to learn how to lose chest fat you must concentrate on finding balance as mentioned earlier.
The first step to learning how to lose chest fat is learning how to choose a better diet. Diets that are high in protein and low in carbohydrates and fats are essential for losing chest fat.
Keep in mind however that your body needs a certain amount of fat in order to give you energy enough to exercise, but your focus should be on only consuming unsaturated fats and keeping the amount you consume low in numbers.
Saturated fats on the other hand should be avoided at all costs as they are unnecessary and only detrimental to your body.
After you master your diet, the next step is to learn how to exercise properly in order to lose chest fat. You will need to start to perform regular cardio workouts such as walking, running, or biking to maintain your weight loss.
However, cardio alone will not be enough as you will also need to add in strength training in order to break through the hard fat that has formed on your chest. Strength training is essential because as your body builds muscle mass it breaks down fat which is what will start to lead to weight loss while also helping you to shape your body.
At the same time that you start strength training you will need to consume protein on a regular basis especially before and after workouts. This is due to the fact that protein is essential for repairing torn muscle mass which is what will form into the muscle that breaks away your fat.
Once you get this important balance down you will be well on your way to losing your chest fat and keeping it off which will help boost your self-confidence and make you much more appealing once again.
Filed under How to Lose Chest Fat by on Oct 20th, 2009. 11 Comments.
