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.

 So let me explain to you how this circle of knowledge works and it works in the same way for any problem.
 Let say that you have a given problem… for instance you want to lose chest fat. At the starting position, you only know that you have a problem with your chest fat and want to reduce your man boobs, better yet get rid of them. But you don’t know how to lose chest fat. At this stage, you are are both ignorant and unaware of your problem. When I say unaware then I mean that you are not really as aware of it as you should.
 So the first step is to really know know your problem in and out. Know what are man boobs and why do you have them in the first place, why did it affect you of all safe people. Does it have to do with your life style or with your genes or what… Know what it does mean to have this problem. Realize how and when you feel frustrated about it. Do you experience situations of humiliation because of it? Does it stop you from achieving some goals? What are those goals exactly? 
Write everything down because you will need it.

 In the second step you transform your knowledge into feeling. The human being is moved in his actions more by feelings than by thinking. Even if you pretend the opposite, if you try to be honest with yourself you will see this truth. How many times did you by something you don’t really need and said to yourself or your wife that you need it and tried to convince yourself that you needed it?
We act out of feelings and try to find a logical justification afterwards. That’s how we function. 
Now let’s go back to our case. Try to intensify the feelings you realized you had but remembering the situations that engender them. Think about what you could have achieved if only this hurdle wasn’t there… if only you could lose chest fat and get rid of your man boobs. It’s not an easy process but you can achieve it by practice.

Now it’s time to take action. We need to use the energy produced by those intensified feelings to generate a positive action. A negative action could be for example to eat chocolate. It makes your body produce happiness hormones. That’s true. But the satisfaction generated is a short one that will leave you afterwards with and even greater feeling of bitter frustration. 
Our goal is a lasting feeling of happiness and until you realize that this is what you really need, you will not achieve anything good.

 An example for the right use of feelings is the following:
 Let’s assume that you feel frustrated because you get laughed at when you go to the public swimming pool. The right action would be to tell yourself “I don’t want to feel such a feeling. I want to be the one who laughs at them the next time because my body will be light years better them theirs. Not get your butt off and do something”. And you do something. It could be reading an article or a book about how to lose chest fat and immediately practice what you learned. It could be putting your running shoes on and jog or walk 30 minutes. Just do something. I beg of you.

 If you follow the circle you will find yourself once again in the “know” step once more but your situation will have changed. You apply the same principles with every step and follow the circle of knowledge as often as necessary until you achieve your goal.

This is the circle of knowledge. It was called so because it redefines knowledge as a practical knowledge that produces actions and results and not as a kind of mental culture that starts in the books and ends there too.