Everywhere I look, people are going about cardio all wrong.
According to conventional wisdom, you have to run in the fat-burning “zone” for as long as possible to burn as much fat as possible. The longer you run, the more fat you lose. But here's the problem…
Studies show that endurance athletes have lower testosterone levels than even the average couch potato who does no exercise at all.
The reason you lose weight with conventional cardio, yet don't lose chest fat, is because cardio reduces your testosterone levels.
But what if you could do cardio in a way that not only boosts testosterone, but also programs your body to burn chest fat for many hours after the workout?
Well studies have found that high intensity interval training (HIIT) does just that.
Higher testosterone levels could very well be the reason sprinters are more muscular, ripped and shredded than endurance athletes.
I've come across a number of unpublished studies, particularly from Dr Al Sears, author of the renowned book, “P.A.C.E. The 12 Minute Fitness Revolution“, that suggest you can put in far less time and far less work into a HIIT protocol, and get more fat loss out of it than an endurance training protocol that takes an hour or more out of your day, 5-7 days a week.
The good thing about HIIT is you can put in just a few minutes of effort 3 days a week, and get some tremendous results, both in terms of fat loss and man-boob reduction.
It's all about the quality of the exercise, not the quantity. And thank God for that, because I don't know about you, but I'm a busy guy and I really don't have the time to take 2 hours a day for exercise.
4 Steps For Losing Man Boobs With HIIT
Step #1: Use a cardiovascular exercise like running, swimming, or cycling.
HIIT boosts testosterone via a different (albeit overlapping) mechanism to weight training. Where weight training relies more on muscle microtrauma to boost testosterone, HIIT relies more on lactate accumulation.
Studies show that the greater the lactate accumulation during HIIT, the greater the testosterone boost after exercise.
Cardiovascular exercises like running, swimming, and cycling, are the best exercises for whole-body lactate accumulation.
Step #2: Push yourself at a fast pace for 20-60 seconds.
The key is to go at an anabolic pace, where you feel your thighs burning due to lactate accumulation. The discomfort of your thighs burning isn't pleasant, but I know that the more my thighs burn, the greater the testosterone boost I'll be getting after my workout, so I've grown to enjoy the feeling.
How fast should you go?
Well, your top maximal speed is not something you can maintain for very long. You can reach and maintain a higher top speed during a 10 second sprint than you can during a 20 second sprint.
If you try to reach your top speed during a 30 second sprint, you'll quickly slow down and finish most of that sprint at an aerobic pace, which is useless.
With practice, you need to figure out the highest speed you can maintain throughout a certain length sprint. By nature, the speed you maintain during a 60 second sprint will be lower than that during a 30 second sprint.
Step #3: Then rest or go slow for 2-4 minutes.
Rest is important. If you don't rest for long enough, your subsequent sprints will be more aerobic in nature than anaerobic, so you won't get the full benefit of maximal testosterone release and man boob reduction.
Rest too long on the other hand, and you won't benefit from cumulative lactate build-up. Studies show that multiple sprints with short rest intervals result in more lactate accumulation than multiple sprints with long rest intervals.
I would suggest resting long enough to be able to get your breath back so you can do another fast sprint at an anaerobic pace, but not to rest so long that you feel fully recovered. Start your next sprint just before you start to feel back to normal again.
Step #4: Repeat for 3 to 7 sets.
Studies show that 3 sets are all you need for near-maximal lactate build-up. As you get better at this type of training, you'll find you can do more sets. But I wouldn't suggest you do more than 7 sets, as you'll risk overtraining, which can reduce your testosterone levels.