Right now, right here on this page, I want to give you the secret to flattening out your chest and carving out a truly masculine physique. I want to tell you about a method that works whether you have freakishly huge man boobs, just a little too much chest fat, or even just puffy nipples. It works regardless of how young or old you are, or how bad your genes are. Even if you think you've tried everything, you've got to hear me out because I really think this method will work for you.
Before I get started though, I should tell you that if you have excess chest fat, man boobs, or puffy nipples, then it's important to see your doctor first before you try anything yourself. See, although most cases of man boobs and excess chest fat are not caused by medical conditions, there are a few medical conditions that do lead to man boobs, and it's important that you get it checked out by your doctor first. Better safe than sorry right? I know it's embarrassing, but really, it's best if you get it done asap, it'll be a load off your chest (yeh, pun intended), so go do it.
It's Easier Than You Think With S.A.P.
The method I'm gona tell you about is the very same method I used to get rid of my man boobs, lose 134 lb of fat, and gain 43 lb of muscle. My life has totally changed around now. I'm more confident than I ever was before, and I totally love that I can look great in anything I wear.
The secret to losing your man boobs, flattening out that chest, losing all that excess body fat and growing muscle, is something I call the ‘Stimulus-Adaptation Principle' (S.A.P.). This is where you work out for short periods of time, just long enough to stimulate your body's adaptive mechanisms, then sit back and rest while your body gets to work at re-structuring itself. When you set the right signals to your body, it will automatically burn chest fat first, then get to work at burning fat all over your body, while growing muscle at the same time.
The good thing about this method is it works without you having to use steroids, or take expensive supplements. You don't need to spend hours in the gym doing crazy high rep isolation exercises like dumbbell flys, cable crossovers, biceps curls, tricep kickbacks, or calf raises. You don't need to do 27 different exercises to hit the muscle from every angle. You don't need to train every day, and you don't need to bust your chops by training to failure.
When I was a kid, I really used to believe in the whole ‘no pain no gain' mantra. But after years of testing on myself and on hundreds of my clients, guess what I found? ‘No pain no gain' is 100% bunk! There's no need to ‘push it to the limit', no need to work out till you drop, and there's certainly no need to starve yourself. You don't need to do an hour a day of cardio, and you don't need to avoid your favorite foods.
Most Of Today's Magazines, Books & Websites Are Full Of Lies!
You're probably thinking “Oh, but Garry, all those bodybuilding and men's health magazines tell you to do 5,000 exercises per body part every day for the best results!” Yeh, they do, and they even have perfectly sculpted male models endorsing these kind of training programs… just before they try to sell you their new wonder-drug or supplement. Don't listen to these guys. Their supplements don't work, and their training programs only work if you're taking steroids!
When you delve into the world of steroids, you'll discover that a shockingly high number of men's magazine cover models have been caught taking steroids. One famous example is Christian Boeving, who's been on the cover of just about every muscle magazine there is.
Here's an interesting fact for you – did you know that if you take steroids, your muscles will grow even if you don't work out? Bodybuilders and cover models on men's fitness magazines can get away with training for 2-3 hours a day – because they are on steroids, and because they train for a living.
But regular guys like you and me who don't want to harm our bodies by taking dangerous steroids, and who don't have the time or drive to work out for 2-3 hours a day, have to take a different approach.
Unfortunately, without the help of anabolic steroids, our bodies only respond to a certain type of training.
Every successful natural bodybuilder will tell you that this involves limiting the number of exercises you do, limiting the time you spend in the gym, limiting the number of reps you do, and limiting the number of days you train.
If you push yourself too hard, or train for too long, then your muscles will not grow. The secret to reaching your full genetic potential in terms of growing muscle, reducing body fat and losing man boobs, is leveraging your body's adaptive power using S.A.P. and striking the right balance in your training intensity.
Don't Believe Me? Here's Proof
You really can't trust anyone today because you don't know who's taking steroids and who is not. But how about people who trained and got some amazing, jaw-dropping physiques back in the days before steroids were even invented?
Steve Reeves was a classic bodybuilding legend who is regarded by many to be the greatest bodybuilder of all time. He won the “Mr America” title in 1947, the “Mr World” title in 1948, and the “Mr Universe” title in 1950. He achieved all this long before steroids hit the bodybuilding scene in the late 60s.
What's important to you and me, is that Steve Reeves worked out just 3 days per week. He didn't do any crazy split-routines, nor did he work out for hours at a time. Reeves did just 3 sets of each exercise, and usually just 10 reps per set. He usually did just one exercise per body part.
Whether he knew it or not, Reeves was using the Stimulus Adaptation Principle by working out just enough to signal his body to transform itself.
You may be thinking “Well, this guy's probably genetically gifted or something, just because a chilled-out 3-day-a-week approach worked for him, doesn't mean it'll work for little old me!”
Well ok, if you're gona be like that, here are some other examples of guys who got some amazing physiques by following a similar training routine:
Clancy Ross was known as the “King Of Bodybuilders”. Among his titles were: Mr. America, Mr. USA, and Mr. Universe. Ross prided himself in not taking any supplements at all, but instead, relied on a healthy balanced diet to achieve an incredibly low body fat count, impressive muscles and an unstoppable chest.
Unlike today's steroid-fueled bodybuilder, Ross didn't do split routines or spend hours at the gym every day. Like Steve Reeves, he worked out just 3 days per week, generally doing one exercise per body group.
John Grimek was the only man in history to ever win the AAU Mr. America title more than once. And in a time before steroids were even invented, here's what he had to say about training:
“Training three times a week should be sufficient. Get enough sleep and rest and by including a variety of food in your diet you should experience an increase of bodyweight. Do about 3 sets per exercise for the upper body, about 8 to 10 reps to a set.”
So you see? All the above guys (including many others, like Reg Park, George Eiferman, Steve Stanko and Armand Tanny) happened to sculpt some jaw-dropping physiques, using very similar training routines. Back in their day, there were no guides telling them how to work out. These guys were pioneers, they simply picked up some weights and started lifting. You can bet they tried working out every day for hours on end, only to realize that approach just does not work!
Set This Stimulus And Watch Those Man Boobs Melt Away. Set That Stimulus And Watch That Muscle Grow!
Too many people nowadays make the mistake of taking the volume approach to exercise, where supposedly, the more you work out, the more you will gain in terms of weight loss and muscle growth.
When it comes to losing man boobs or chest fat, us guys are told to do as many pushups and bench presses as possible, including hours and hours of cardio. But through a whole load of trial and error, the classic bodybuilders of old discovered that the only way to sculpt a muscular physique (without taking steroids), is to make good use of the Stimulus Adaptation Principle, where you work out just long enough to set the stimulus for transformation in your body.
See, the mistake the Volume Approach makes is it assumes that the body changes itself during exercise. The reason guys do hours and hours of cardio, is they think that the only time you lose fat with exercise, is during exercise. It is true that you burn fat during a cardio session, but this kind of fat-loss is replaced as soon as you have your next meal, because your body needs to prepare for your next cardio session.
The only way to get permanent fat loss from your chest, or any other part of your body…
…is to train in a way that stimulates your body to burn fat throughout the day – not just when you are exercising.
The reason guys spend hours and hours lifting weights, is they think the only time you grow muscle is during exercise, or that the more damage you do to your muscles, the bigger your muscles will grow.
I used to believe in this flawed approach too back in the day, because if you get a good pump during a workout, your muscles swell up and look bigger. But the truth is, this is just an accumulation of water in the area, and it soon disappears after the workout.
When you use the Stimulus Adaptation Principle, you work out only long enough to stimulate your body to do the work for you – to burn chest fat, burn body fat, and to grow muscle. The secret lies in training in the right way, and resting long enough to allow your body to make the changes you want.
When it comes to losing man boobs and sculpting a manly physique, rest is just as important an ingredient as exercise! And it just so happens that we all love to rest! Using S.A.P. is the quickest, easiest, most efficient way for you to sculpt that body of your dreams, and it just so happens that it involves taking plenty of rest! So as a fringe benefit on the side, you get more free time! More time to watch TV, to spend with your family, to hang out with your friends, go partying and live your life!
So no, you don't have to work out till you drop, or dedicate your life to fitness, because the most efficient method for building the body of your dreams just happens to involve taking plenty of good old rest.
I Know You're Skeptical
I was skeptical too when I first heard that the best way to finally get rid of all that excess chest fat and build the body of my dreams was to spend less time in the gym. If you told me this 10 years ago, I would have laughed at you.
I spent over seven years of my life, exercising till I dropped, with no results to show for it. I did split routines at the gym, trained each rep to failure and did dozens of isolation exercises. I did hundreds of pushups every day, and hours of cardio. Like Rocky Balboa, I'd get up at the crack of dawn every morning while everyone else was still snugly tucked into their beds, and I would go for a 1-2 hour jog whether it was raining or freezing cold. It felt like shit most of the time, but I kept telling myself it would pay off… I kept telling my self “No pain, no gain” and guess what? It didn't pay off. I got a whole loada pain, and very little gain.
I asked successful guys at my gym what they did to build their muscles. They were doing split routines just like I was, but I soon realized they were taking steroids. I bought books, bodybuilding magazines, and watched interviews with fitness models. Everyone was touting the same shit – exercise till you drop, work out day and night, the more you work out, the more you will gain.
Training Secrets I Discovered In The Backstreets Of India
In the summer of 2000, I decided to take a break from it all. I went on holiday to India with a few of my friends. While I was there, I decided to check out a local gym in the backstreets. I was totally shocked by what I saw.
Every single member of that gym had almost a perfect male cover-model physique. There were hardly any machines, all they really had to work with was a bunch of free weights, a dipping station, chinning station, leg press machine and bench. These guys were doing compound, full body exercises, there was not an isolation exercise in sight.
I decided to go to this gym frequently during my holiday, I got to know some of the guys there and I learned some interesting facts. Most of these guys could only afford to train a few days in the week – they didn't have the time nor the money to train any longer. None of these guys took steroids, because they simply couldn't afford them. Also, they hadn't even heard of cardio.
Now this really got me thinking. Maybe all that extra exercise I was doing was really doing me more harm than good? When I got home, I went straight on the internet and started doing research on drug-free training. Eventually I stumbled on the classic bodybuilders, and to my surprise, these guys trained in a similar way to the way those guys in India were training.
But you know what? I was still skeptical, I just couldn't believe that for me to get better results, I would have to cut down on my training. So I carried on training like a nutcase 6-7 days a week. This went on for a couple of years, until I got fired at work and could no longer afford to go to the gym. I decided to buy some cheap pieces of exercise equipment – some free weights and a bench – and work out at home.
Since there were no machines, I could no longer do all those crazy isolation exercises. I couldn't do cable crossovers, or use the pec dec, so I finally decided to give the ol' classic bodybuilding a go. Hey, I had nothing to lose!
I really didn't think it would work. After all, I had trained my butt off for several years, and I was still a fat guy with man boobs. Maybe it was my genes? After all, I come from a fat family, where my dad, my brother and uncles almost all have man boobs.
And deep inside I just couldn't believe that the secret to finally losing my man boobs and getting in shape, was to train less. But I had seen it done in India, and I knew that the old school classic bodybuilders trained that way too, so I decided to bite the bullet and give this approach a try.
To my surprise, using classic bodybuilding and the Stimulus Adaptation Principle, training just 3 days per week for no longer than 45 minutes at a time, my chest started to flatten out, and in just 12 weeks, I gained more muscle and lost more fat than I ever had before.
Today I sport a lean physique with a perfectly flat chest. My man boobs and belly are gone, and I feel great!
When I got my results, my friends went crazy! They kept asking me how I did it, and they wanted me to train them. I told them about the way I trained, and to my surprise, my friends started to get some amazing results as well! That's when I decided to become a fitness instructor.
Changing my friends lives around really felt good. It's amazing how much a guy's life can change when he sorts out his physique and finally becomes comfortable about the way that he looks. So I decided to get out there and help as many guys as I could to sculpt the body of their dreams.
Now, in 2018, hundreds of guys are getting back to me, saying they are gaining muscle and losing fat like they never have before, while carving out some very impressive chests that they can be proud of. So many guys who were afraid of leaving their house, are now comfortably walking around outdoors topless, or wearing thin t-shirts.
Let Me Show You My Secrets On How To Get The Perfect Chest
Over the years I have taken what I learned in India (I've been back there a few times since), and what I learned from the classic bodybuilders of old, and customized it for guys who are focused on losing man boobs, losing excess chest fat, and carving out an unstoppable, masculine chest and overall physique.
To this day, some of my favorite moments are when I receive emails from guys who thank me for how my methods have helped change their lives. If you have man boobs, too much chest fat, or not enough chest muscle, and you have tried different approaches in the past with little success, then the totally unconventional methods I have discovered will lead you onto a training path that can change your life. You can find out about these methods here:
Click here to discover my unique methods on how to lose man boobs naturally
And please keep in mind that exercise is just one part of the equation when it comes to losing man boobs and/or building a great chest. Please use the menu on the top of this page to visit the sections on my website on diet, hormones, and motivation.
3 thoughts on “Chest Sculpting: How To Lose Man Boobs And Build A Manly Chest”
A few days ago I purchased your recipe book for making breads and other dishes. Today I went shopping and bought many of the items called for in your recipe book. They were all quite expensive since I got them from the local health food store. Are there any places other than the health/whole food store where you can purchase these items at a discounted price? I read your article on making your own cashew butter, but whole or cashew pieces can be expensive also. A good idea though, and I will try it. My suggestion for a new recipe would be ice cream. I think it would go good with those cookies you recommended in your book.
Thanks for your good articles. I try to read them all.
Hey Joe, thanks for the comment.
If anyone else is reading this, Joe is referring to my book, 5 Grain Substitutes For Losing Man Boobs, where I reveal 5 delicious grain-free recipes which will help you lose man boobs and reduce body fat. You can check out the book here:
Regarding your question Joe, health food stores are bloody expensive. As people are becoming more health aware, you often find a lot of this stuff at standard grocery stores like Walmart, Stop & Shop, Trader Joe’s and Aldi. I once found almond flour at Aldi for really cheap, I don’t know if they still do it but it’s worth a visit.
Anything you can’t get at a grocery store, you’ll often find it cheaper to buy online than from the health food store.
Once making a particular recipe becomes part of your regular routine, you’ll find you can often save money buy buying in bulk online, as opposed to buying it at the grocery store.
A torn rotator prevents me from doing a lot of exercises.