The most popular approach to getting rid of man boobs is doing lots of pushups and lots of cardio. If you’ve tried this approach, then I hope you realize how ineffective it really is.
Now don’t get me wrong, both cardio and pushups can play an important role in flattening out your chest, but when you put most of your effort on just these two exercises, you can easily end up overtraining and experiencing a lot of fatigue, without getting very much in the way of results.
Most guys with man boobs have this hidden fear that at the end of the day, surgery, is the only way they’ll ever get rid of their man boobs. This is because they’ve put a lot of effort in all the wrong types of exercise. They come out and say, “Hey, I’ve put in all this effort, I’ve been training 2 hours a day, 6 days a week for 2 years, and I’m STILL not seeing any results, what gives?” A lot of guys also have the experience of the rest of their body slimming down while their chest stays the same.
See, when it comes to losing man boobs, it isn’t about how much exercise you do, how hard you push yourself, or how many training hours you put in. It’s all about training smart, and…
Knowing how to eat, exercise and live in a way that stimulates your body to burn more chest fat than it does fat on the rest of your body.
Thankfully, this doesn’t mean you have to train for hours on a daily basis, or starve yourself and avoid all your favorite foods.
To lose your man boobs, it works best if you combine a good weight-training regime with the right type of cardio and a good diet.
#1: Losing Man Boobs With Weight Training
Weight training exercises help you to lose your man boobs in three different ways:
- Firstly, they help you to grow muscles, which can help reduce the appearance of man boobs.
- More importantly, resistance training using weights, is known to boost testosterone levels in your body.
- Having more muscle mass increases your basal metabolic rate (BMR), which helps you to burn more fat at rest.
How much muscle you grow and how much testosterone your body releases depends on the level of resistance you use. The reason pushups don’t work is because they don’t provide enough resistance. A better way to do pushups would be to to do them while wearing a backpack full of weights. The studies suggest that you get the best testosterone releases when you lift a weight that’s heavy enough to just let you do around 3-4 sets of 6-12 reps.
You can use exercises like weighted pushups, dips, the neck press and incline pushups to train your chest. But for a guy with man boobs, it’s equally important to train your upper back. If you only train your chest, your shoulders will be pulled forward, giving you a hunched appearance that can make your man boobs look bigger!
Training your upper back is the secret to developing a wide chest. Your upper back muscles hold your shoulders back, and play a bigger role in increasing the width of your upper body than the pectoralis major muscle of the chest.
In order to get the biggest testosterone boosts from weight training, it’s also important to train the biggest muscles in your body – the quadriceps, hamstrings and gluteals, which are found in your legs and butt. Exercises which stimulate these muscles include barbell squats, leg presses and deadlifts.
And a final note on weight training. Don’t listen to all these guys who give you twenty different exercises for the chest – incline presses, decline presses, the flat bench press, incline, decline and flat dumbbell flys, cable crossovers, front raises, pullovers… from what I’ve found, overtraining the chest really doesn’t get anyone anywhere. The secret is to stick to one to two GOOD chest exercises, and even things out with some good upper back exercises and one good leg exercise.
#2: Blasting Away Chest Fat With Cardio
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 sedentary men who do no exercise at all. Along with estrogen, testosterone is the most important hormone when it comes to losing man boobs. The very reason you get man boobs is because you either have low testosterone, or high estrogen. The reason a lot of guys lose weight with conventional cardio, yet don’t lose chest fat, is because they are killing their T levels.
Now of course, endurance training only causes T levels to plummet when you overdo it. But isn’t that the purpose of the whole “more is better” principle? The longer you train, the more fat you lose, but if you train too long, you kill testosterone, and your body does everything it can to hold onto that chest fat. So come to think of it, this method really ain’t that great. Thankfully, there’s a better way…
What if you could do cardio in a way that not only significantly boosts testosterone, but also stimulates your body’s hormonal system so it’s burning fat, especially from your chest, 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.
You can do HIIT with any form of cardiovascular exercise, like running, swimming and cycling. All you do is push yourself at a fast pace for 30-90 seconds, then either rest or go slow for 30-90 seconds, then go at it again. It’s all about starting and stopping, just like doing multiple sets in a weight-training protocol. Start off with just one or two cycles, and gradually work your way up.
Now with HIIT, most people will tell you you have to push yourself 100%, but I’ve found it still works amazingly well if you just push yourself as low as 60%. What’s important is you push yourself hard enough to feel your muscles burn, where you’d have great difficulty keeping up that pace for more than 3-5 minutes.
#3: What’s The Best Diet For Losing Man Boobs?
Ok, I’m mentioning diet last because most people are bored by diet. But seriously, if your diet isn’t in the right place, no amount of exercise will help you. Look at it this way. The average chocolate bar is around 250-300 calories. It takes around 30 minutes of moderate intensity running to burn off that many calories. Eat just 5 chocolate bars a day, and you’d have to spend 2.5 hours on the treadmill just to burn off those chocolate bars. But that’s assuming chocolate has no hormonal effects on your body.
We know that sugary foods cause a spike in the hormone insulin. Insulin is the prime regulator of fat storage in your body. Insulin not only causes your body to store fat, it also inhibits the enzymes that are required for burning fat in your body. When your insulin levels are high, your body simply can’t burn fat. It ends up breaking up your muscle tissue for energy instead. So really, 2.5 hours on a treadmill won’t do much to undo the damage done by those chocolate bars.
It’s no wonder then that most serious bodybuilders are on a strict low carbohydrate diet. Heck, these guys won’t even take a stick of chewing gum unless it’s sugar-free.
High insulin levels from a high carbohydrate diet, does more than just make you fat. Studies show that it also kills testosterone levels. It’s common knowledge that men with type II diabetes have low testosterone levels. This is because their cells become resistant to insulin, so their pancreas secretes more insulin to try and force the cells to respond.
So, one excellent dietary rule of thumb to follow for all man-boob sufferers, is to go on a low carbohydrate diet. Avoid both sugars and complex carbs like rice, pasta, and anything containing flour – cakes, cookies, breads, breakfast cereals and the like. The only carbs you really should be eating are fruits and vegetables.
For losing man boobs, it’s also important to watch what foods affect your estrogen and testosterone levels directly. Hormone-treated meat and dairy are known to increase your estrogen levels. You aught to watch your alcohol intake too, especially beer. Foods like nuts (especially brazil nuts), avocados, oysters and organic beef are known to boost testosterone levels.
The Smart Approach To Losing Man Boobs
Getting rid of man boobs doesn’t have to be hard. I totally disagree with the whole “no pain no gain” theory. I’ve tried the whole “pain” approach, and believe me, it doesn’t work nearly as well as a smarter approach. A smart approach is one that takes into account the way the body works, and stimulates it in ways that are known to get results…
You can lose two inches of chest fat in just two weeks, if you focus only on boosting your testosterone levels. You do this by lifting weights, doing short bouts of high-intensity training, going low-carb and eating T-boosting foods.
Did you know for example, that your T-levels would be better off if you sleep 2 extra hours a day, rather than spend those 2 hours doing cardio?
It’s the hormones & chemicals in your body that decide the way you look. You know how some guys are just naturally slimmer and more muscular than you? These guys just have better genes than the average guy with man boobs. Though you can’t change your genes, your genes exert their effect on your body through hormones, and the good news is you can change your hormones.
A guy who is naturally ripped, naturally secrets lower levels of insulin, and probably has higher levels of baseline testosterone and lower levels of estrogen. With the right lifestyle changes, you can achieve the same effect on your body. Lower your insulin and estrogen levels, increase your testosterone levels, and your body will transform all by itself.
The Secret To Losing Man Boobs Is Simple, It’s This…
The secret to losing man boobs lies in fixing your hormones. Trust me, when you sort out your hormones, the transformation in your body will seem almost automatic. To date I’ve had hundreds of replies from guys who have lost their man boobs using my methods. They’ve told me how their chest just suddenly started to flatten out, almost like it happened out of the blue.
Sometimes the secret is to cut back on your training and eat more, but more of the right foods. When you get the balance right, that’s when getting rid of your man boobs will suddenly be something that seems to happen all by itself.
Where Can You Learn More About Losing Man Boobs Naturally?
There’s so much more to losing man boobs than just the contents of this article. Over the years, as a personal trainer who specializes in man boobs, I have helped thousands of guys avoid the surgeon’s knife by getting rid of their man boobs using natural methods.
My old client John is a perfect example of how you can go from having big man boobs with puffy nipples, to being flat-chested in a matter of weeks, and how you can do this without starving yourself and without spending hours and hours in the gym almost every day.
The best way for you to learn how to get rid of man boobs, is to see how John did it in the following video: