You know… losing man boobs has a lot to do with aligning yourself with nature. I know that sounds wishy-washy, like something a hot female yoga instructor would tell you. But there's really a lot of truth and science behind this.
It ain't NATURAL for a guy to have man boobs. Man boobs were totally UNHEARD OF in the past. There were of course, reports of gynecomastia as early as in the 2nd century A.D. (the year 200 – ages ago!). But these were isolated conditions bought about by disease.
Today however, man boobs are frightfully common. In 2010, male breast reduction surgery was the fourth most popular cosmetic surgery in the U.S.
There's no doubt that the vast majority of cases of man boobs we are seeing today, are bought about by exposure to man-made chemicals and also as a result of living an artificial lifestyle. Why else would we have more man boobs today than just a few decades ago?
The key to LOSING man boobs then, is to align ourselves with nature, by getting away from exposure to artificial chemicals that disrupt our hormones, and getting away from an artificial lifestyle that is no longer signaling our bodies that we are still men.
Hormone disrupting chemicals are everywhere in the modern environment. They're in the food we eat, the water we drink, even in the air we breathe! Avoiding these chemicals and using methods to counteract the effects of these chemicals, plays a crucial role in any man boob reduction regimen.
You can check out the links above for more info on chemicals and hormone disruptors. In this post I want to talk about exercise and how a man's body is DESIGNED to move.
The studies show that when you move the way your body was DESIGNED to move, your testosterone levels go up, you lose fat, grow muscle, and experience a wide range of different health benefits, including increased mental alertness, reduced risk of cancer, increased heart and lung capacity and much more.
If on the other hand, you DON'T move the way your body was designed to move (or you're a couch potato and don't move at all), your testosterone levels go down and estrogen increases, as do stress hormones like cortisol. Your body holds onto fat, you grow man boobs, and become prone to a myriad different diseases.
We Humans Are The Only Creature On Earth That Gets It Wrong
According to the Oxford Dictionary, the very definition of ‘natural' is, “Not made or caused by humankind.”
WE are the cause of everything in this world that is not natural.
Our minds have developed way beyond our body's ability to keep up. Where our bodies yearn to be natural, our minds go and give it a lifestyle that's far from natural.
The human mind is the only mind in the world that's capable of critical thought. We are the only species on earth who can live and behave in ways that we were not DESIGNED to live or behave. Where a human can decide to suddenly start walking on all fours, a four-legged animal would never walk on two legs unless a human came along and trained it to do so.
Young preadolescent kids are a lot like animals, in that they also act and behave in the way nature intended. The part of the brain responsible for critical thought, the cerebral cortex, doesn't fully develop until during adolescence.
So the best place to look when trying to decide how our bodies are designed to exercise, is at kids and at the animal kingdom.
Let's start with the animal kingdom.
Even nature's best long distance runners, horses and dogs for example, don't ever run long distances unless forced to do so by a human. You don't EVER see an animal doing a long distance run for 30 minutes or more in nature.
If you watch any documentary on wild horses in nature, you'll see they're always either walking to get to where they want to go, or sprinting away from some predator or a rival horse.
I was watching a documentary the other day on leopards. These guys are ripped and muscular, yet they laze around all day. The only time they DO move is when they are hunting, and even during the hunt, they spend most of it creeping around, hiding behind some bush or long blades of grass. When they DO move, they sprint as fast as their legs can take them, but only long enough to catch their prey. If the prey is faster than they expected, if they find they have to sprint for too long, they stop – they give up and focus on another, hopefully slower animal.
Now looking at kids…
Some weeks ago I took my 3 year old niece to the park. I watched her play with the other kids, and I was startled to see that at no point did any of the kids decide to start running around the play area at a slow constant speed for 30 minutes. Ok, lol maybe I wasn't all that startled. What I DID see is a lot of start-stop training. These kids were always either running like wild, or catching their breath while stopping, pointing and shouting or screaming at something.
So what I'm trying to get at here is that your body was designed to SPRINT. The human body is an animal body, you have to train it like an animal. Animals don't do long distance, steady state cardio. Animals SPRINT because sprinting is useful, it helps them catch their food, and helps them run away from danger. Long distance running on the other hand, is too resource intensive for it to be useful for anything in nature. When animals need to cover long distances, they WALK to conserve energy.
You might then argue, since long distance running is resource intensive, it must be the best way to burn calories, and hence to lose body fat and lose man boobs, right? Well the thing is it's so resource intensive that it throws your body's entire hormonal system out of balance. Testosterone levels plummet and stress hormones go up. Your body does everything it can to hold onto its fatty tissues, sacrificing your muscles in the process. Your immune system weakens and your body becomes prone to disease.
Though people do lose weight if they work hard enough on long distance running, this is a very inefficient way to lose weight, and an even MORE inefficient way to lose man boobs, since you are pushing your estrogen to testosterone ratio in the wrong direction.
If on the other hand, you exercise by aligning yourself WITH nature rather than AGAINST it, you'll find that both losing weight and losing man boobs becomes easy and natural.
One of my favorite studies was done by a Dr Al Sears. He wrote about it in his book, P.A.C.E. The 12-Minute Fitness Revolution.
Dr Sears took 2 female twins, both 21.1% body fat, and made sure they followed the same diet. One twin did long distance cardio, running an hour a day or more, 5 days a week for 10 weeks. The other sister did sprints 3 days a week for just 12 minutes. 10 weeks later, the twin doing long distance cardio went from 21.5% body fat to 19.5% body fat, while the one doing sprints went from 21.5% body fat to a whooping 10% body fat!
And that's not all.
The twin doing sprints ALSO put on 9 pounds of muscle! Yes, a WOMAN put on 9 pounds of muscle doing sprints. Imagine how much muscle YOU could put on as a man with naturally higher testosterone levels than any woman.
So get to it! Start sprinting today!
Sprinting will help to boost your testosterone levels and reduce your estrogen levels. I encourage ALL of my clients to sprint, because sprinting helps them to flatten out their chests in record time.
How Do You Sprint To Maximize Man Boob Reduction?
The trouble with sprinting is you can't maintain a sprint for very long. The perfect remedy for this problem is what we call “high intensity interval training” (HIIT). This is where you do a sprint, then rest a while for recovery, then sprint again, rest, sprint again, and so on for multiple sets.
The reason this works so well, is because this is just how sprinting is done in nature – by animals and by kids.
The trouble with HIIT is there are an infinite number of ways you can do it, and there are not enough studies to show which method is best for body fat reduction.
You could for example, sprint for 60 seconds and rest for 60 seconds. Or why not sprint for 30 seconds and rest for 30 seconds? Why not sprint for 20 seconds and rest for 10 seconds?
Are long or short sprints better for losing man boobs? Do longer rest intervals work better because you can perform better in your sprints? Or are shorter rest intervals better because you get a bigger testosterone boost?
Though science doesn't help much in finding the best form of HIIT for body fat reduction, I have been testing different HIIT protocols on my clients for YEARS. Not only do I know the best form of HIIT for reducing body fat, but I also know the best form of HIIT for losing man boobs.
Below I'm going to give you some actionable steps so you can get started right away, on the right form of HIIT for losing man boobs.
Give this a go and let me know how you get on. Also, if you want to take things to the next level, then I reveal ALL of my findings about HIIT in my program, Paleolithic High Intensity Interval Training. Yes, my method of HIIT is so different from all the other HIIT protocols out there, that I've given it a different name – Paleolithic HIIT.
Paleolithic HIIT is more than just another HIIT protocol. It's an entire program with VARYING protocols that takes you from a beginner who is overweight with man boobs, to an advanced athlete with a perfectly flat-chested and ripped physique.
So, here's how you get started with HIIT.
Pick a cardiovascular exercise to do your HIIT with. It could, for example, be running, swimming, cycling or jump-roping. You can run or cycle indoors on a machine, or outdoors, say in a park.
Whichever exercise you pick, the first thing you need to do is to build a 20-minute endurance base with that exercise. Not many HIIT proponents will tell you this, but in order for you to progress in HIIT, you MUST first be able to perform the exercise continuously at an endurance pace, for at least 5-20 minutes, preferably 20 minutes.
Once you've established the endurance base, start doing 60-second sprints with 4-6 minute rest intervals. If you can only do one set at first, just do one set. Try to increase the number of sets to 3-4 over time.
Do HIIT 3 non-consecutive days a week (e.g. Mondays, Wednesdays, Fridays). After about 4 weeks of doing just 60-second sprints, start doing 30-second sprints on Wednesdays, using 3-5 minute rest intervals, and doing 3-4 sets.
You'll find that you can sprint MUCH faster in these 30 second sprints.
What's really cool here, is that the two types of sprint will complement one another.
Sprinting faster in your 30-second sprints will help you to sprint faster in your 60-second sprints. The breathlessness and fatigue you experience in your 60-second sprints, will help you perform better in your 30-second sprints.
For the next 4 weeks, keep to this schedule (60-second sprints on Mondays & Fridays, 30-second sprints on Wednesdays), always trying to improve upon your speed.
After the next 4 weeks, simply switch things around so you are doing 30-second sprints twice a week, and 60-second sprints once a week.
Keep switching it around every 4 weeks.
Now that there was a VERY simplified version of Paleolithic HIIT. I would love to explain everything to you here, but I doubt you'd be too keen to read 246 pages of info right here on this page in one go.
If you do want to learn more, than I suggest you take a look at my Paleolithic HIIT program, here: