The "man boob" is not something that has to exist. There are ways to get rid of these unwanted body parts and transform the man boobs back into tight pecks. Specific toning exercises can get you there, but spot reduction is only part of the solution. Too often the culprit of these man boobs is a bad diet and a lack of cardio. A combination of portion control, cardio and specific exercises will get rid of the flab.
Change Your Diet
First change your diet. Ditch the fatty meat, heavy potatoes and beer. Instead opt for food that provides your body the fuel it needs to get rid of the flab, like chicken, which is a leaner meat, vegetables, which provide essential vitamins, and whole grains which will keep you full. Choose a diet that is high in protein, and fill up on fruits and vegetables to provide you with sugars for energy, as well as nutrients.
Cardio
Create a cardio routine to zap the fat that often develops into man boobs. You can build and build muscle, but if fat is covering it, there is no real physical change. The Mayo Clinic recommends doing two and a half hours of moderate cardio per week. You could also cut the time but work harder and do one hour and 15 minutes of vigorous cardio total in a given week.
Pump It
Weight training will also help to burn calories and build your pecks. It will help to burn the fat on top of your muscles, as well as further develop the muscles of the chest to firm the man boobs up. A good exercise to start with is the bench press. Lie on a level bench with a weighted barbell in your hands. Start with the weight resting on your chest, take a deep breath in and push the barbell up as you straighten your arms and blow out your air. A standard bench press will work the pectoral muscles. Try three sets of 12 reps at a weight that is challenging for you.
Push Ups
Push ups will also firm pectoral muscles, and you need no equipment. Place hands and toes on the floor holding your body weight up horizontally in a plank position. Breathe in, and bend your elbows, lowering your body close to the floor and then pushing your body up, breathing out. Complete three sets of 20 push ups.
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