Weight training exercises help you to lose your man boobs in three different ways:
- Firstly, they help you to grow muscle, which can help reduce the appearance of man boobs.
- More importantly, resistance training (done the right way) 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.
4 Weight Training Rules For Losing Man Boobs
Rule #1: Stick to a rep range that's best at boosting testosterone
Believe it or not, it's not about lifting the heaviest possible weights. Nor is it about feeling the “pump” by lifting a light weight through dozens of grueling reps.
The studies show that neither types of training stimulate much testosterone release, nor do they lead to much muscle growth or fat loss.
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 biggest testosterone boosts when you lift a weight that's heavy enough to just let you do around 3-4 sets of 6-12 repetitions.
Rule #2: Train your back just as much as you train your chest.
You can use exercises like weighted pushups, dips, the guillotine 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.
Rule #3: Train the biggest muscles in your body for the biggest testosterone boosts.
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.
Rule #4: Stick to one or two GOOD exercises per body part.
Don't listen to all these guys who give you twenty different exercises for the chest – incline presses, decline presses, flat bench press, dumbbell flys, cable crossovers, and more… this leads to overtraining, which inhibits muscle growth.
The secret is to stick to one to two GOOD chest exercises, and even things out with one or two good upper back exercises and one good leg exercise.