There are many different possible causes of the unfortunate physical feature known as man breasts, but the most common of these by far are carrying excess weight and hormonal imbalances. If you want to learn how to get rid of man breasts, the first step is to identify the cause.
Unless you are fairly overweight, then the condition is most likely due to low testosterone levels. If this is the cause in your case, then you’ll want to speak to your physician about making changes to your diet or lifestyle (regular exercise can increase testosterone levels, for instance) or taking hormone supplements.
Men and women’s bodies deal with fat differently. In women, fat tends to accumulate in the lower body, particularly the thighs, buttocks and hips. In men, however, fat usually accumulates on the upper body, especially the back, chest and stomach.
In most cases, the answer to the question of how to get rid of man breasts is simple enough: diet and exercise. Regular exercise helps build muscle, which uses up more energy than other tissues, meaning that you’ll burn fat more quickly.
By eating a healthier diet, you’ll reduce your caloric intake as well as refrain from eating the foods which most likely led to your becoming overweight to begin with. You can even adopt a diet and program of exercise which is designed to remedy both man breasts along with excess body fat in general.
One thing which used to be popular (before being thoroughly debunked, that is) is the idea of spot reducing. When health clubs were still relatively new, machines which claimed to provide fat loss for particular areas of the body were all the rage, though as we now know, they didn’t really work.
If people had success with health clubs in those days, it was due to eating better or because of regular exercise, not because of anything the machines did.
As we all know now, fat is stored more or less evenly over the areas where we’re disposed to accumulating it. Any well designed diet will help you lose fat, but it will be lost evenly, not in targeted areas. While your diet will help you to get rid of man breasts, you’ll also lose fat elsewhere – which of course is a good thing anyway.
By trying to target the fat with chest exercises, all you’ll do is develop your pectorals. Unless you lose the fat, the condition will persist.
This is how to get rid of man breasts: a good diet and a regimen of regular exercise.
Your exercise program should include strength training to build muscle and burn fat more quickly and should be a comprehensive program, not one targeted towards one specific area.
As opposed to a bodybuilding-style workout where the aim is to increase size, this regimen will alternate upper and lower body workouts.
For example, you’ll do an upper body workout on Mondays, Wednesdays and Fridays. Tuesday, Thursday and Saturday you’ll do a lower body workout – and on Sunday, you can take the day off. Do 3 sets of each exercise listed below; most of the sets will consist of ten reps.
o Wide-Grip Bench Press
o Wide-Grip Incline Barbell Press
o Wide-Grip Decline Barbell Press
o Dumbbell Flies on Flat Bench
o Standing Barbell Press
o Upright Rowing with a Barbell
o Front Dumbbell Raises
o Lateral Dumbbell Raises
o Lat Machine Pull-Downs
o Seated Rowing with Cable-And-Pulley Machine
o Bent Over Rowing with a Barbell
o Pull-Ups on the Chinning Bar
o Biceps Curls with Easy-Curl-Bar
o Triceps Press Downs on Cable-And-Pulley Machine
o Preacher Bench Curls with Easy-Curl-Bar
o Triceps Presses on Flat Bench
o Concentration Curls with a Dumbbell, alternating arms
o Bent Over Triceps Extensions
Your total caloric intake will depend on your gender and your age. Don’t decide on an arbitrary number here; talk to your doctor about what level of caloric intake is appropriate for you.
About 25% of your calories should come from high quality proteins, 40% from natural, unrefined carbs (meaning no refined sugars or grains as well as artificial sweeteners) and the rest from fiber and healthy fats. Your carbohydrate intake should be in the form of unprocessed fruits, vegetables and whole grains.
Good sources of protein include lean meats, milk and eggs; organ meats are an especially good sources.
Your fat intake should be from foods which are good sources of protein as well as healthy oils like wheat germ oil, olive oil and walnut oil.
Your fiber intake will be provided by the vegetables, fruits and whole grains in your diet.
Some of the dietary supplements you might want to consider are amino acids (especially lipotropic amino acids like Lipo3 Compound that help you to metabolize fat), protein powder, kelp tablets and desiccated liver.
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