man boobs | how to tighten chest muscles
How to Lose Man Boobs
One challenge that haunts some men today is how to lose man boobs. Also known as “moobs,” this can be traced to two common causes, namely, hormonal imbalance and obesity. In order to lose man boobs, you have to exactly determine what causes such condition.
It is common for obese men to have man boobs. However, if you are not insanely fat, it may be that you have low levels of testosterone which is medically referred to as gynecomastia. It is best to consult a medical professional if you are in such condition because there is a need for certain changes in your diet. At the same time, hormonal supplements will be prescribed. If you wish to increase the presence of male hormones in the body and lose man boobs the natural way, all you have to do is to be involved in strenuous exercises.
Exercising to Lose Man Boobs
Just like any other weight loss program, the surefire way to lose man boobs is certainly through exercise. It can help you to lose man boobs by accelerating the shedding off of fats not only at the chest area but in different areas as well. Don’t be fooled with spot reduction method that will target fats in your chest and other body parts. You will only be disappointed if you’ll rely on various devices such as vibrating belts, tummy reducers, chest exercisers, etc. Though it was popular in the early 20th century because of claims of success, it is to be noted that this method worked only because it is accompanied with a proper diet program.
Exercising will generally result to firmer muscles, however, you have to burn the fats first. You need an exercise program that will involve both upper and lower body parts. Below is a sample of an upper body training program that will help you lose man boobs:
I. Chest
· Wide-Grip Bench Press
· Wide-Grip Incline Barbell Press
· Wide-Grip Decline Barbell Press
· Dumbbell Flies on Flat Bench
II. Shoulders
· Standing Barbell Press
· Upright Rowing with a Barbell
· Front Dumbbell Raises
· Lateral Dumbbell Raises
III. Back
· Lat Machine Pull-Downs
· Seated Rowing with Cable-And-Pulley Machine
· Bent Over Rowing with a Barbell
· Pull-Ups on the Chinning Bar
IV. Arms
· Biceps Curls with Easy-Curl-Bar
· Triceps Press Downs on Cable-And-Pulley Machine
· Preacher Bench Curls with Easy-Curl-Bar
· Triceps Presses on Flat Bench
· Concentration Curls with a Dumbbell, alternating arms
· Bent Over Triceps Extensions
Take note that if your aim is to lose man boobs, you need to perform the upper and lower body workouts on separate days. For instance, set Mondays, Wednesdays and Fridays for the upper body and then Tuesdays, Thursdays and Saturdays for the lower. Perform three sets per routine and repeat it up to 10 times maximum.
The Nutrition Program
Now that the exercise program is already laid out, it’s time to go over the suggested diet that will complement the hard work required to lose man boobs. Calorie intake may be different according to age and gender. Physicians and Dieticians will be able to recommend the right amount of calorie that you should take.
For a balanced nutrition, calorie should come from different food groups with the corresponding percentages:
· 25% protein – Protein can be found in eggs, milk, cheese, meat, beef, chicken and fish.
· 40% carbohydrates – A good source of carbohydrates are the natural vegetables and fruits. Avoid sources of carbohydrates that can give you more fats such as artificial sweeteners, sugar, refined grains and starch.
· 35% fats and fibers – Adequate sources of fats can come from soluble oil such as olive oil, walnut oil and wheat germ oil. On the other hand, fresh fruits and vegetables contain the needed fiber.
Supplements, although you can do away without one, may be taken together with diet and exercises focusing to lose man boobs. Recommended supplements are as follows:
· Protein powder – This supplement will help you boost more protein into your body.
· Amino acids – Also known as protein building blocks, it has Lipo3 compound called lipotropic amino acids which help the body in metabolizing fats.
· Desiccated Liver – This extracted supplement is a natural source for folic acid and iron. In addition, it is also rich in Vitamin B.
· Kelp Tablets – It is a good source for iodine.
Fat deposits in the body differ between men and women. Women usually store fats in the hips, thighs and buttocks. While for men, these deposits are either at the belly, back and chest. A male’s chest, when a considerable amount of fat has accumulated, will result in man boobs. You have to keep in mind that there is no shortcut in staying in shape. Adhering to a good diet plan accompanied with an efficient training routine will significantly reduce body fats evenly. Not only will you be able to lose man boobs but other problem areas will be reduced as well.
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Tags: best chest workout, bodybuilding chest workout exercises, man boobs how to tighten chest muscles, muscle building supplements