Fat deposits that men get on their chests, otherwise known as "man boobs," can be hard to get rid of. Because of their location, many conventional exercises can't do much to help. Instead, you'll need a regimen of healthy eating, cardiovascular exercises and targeted strength training in order to lose man boobs in two months. Two months is a realistic goal for procuring a more muscular chest with less fat, so long as you're diligent about your fitness plan.
Step 1
Start a cardiovascular fitness plan by participating in a cardio activity such as running, biking, swimming or playing a sport three times per week. This can help burn calories and burn excess fat you have on your chest. The American Heart Association recommends that cardiovascular activity should last at least 30 minutes, and you should aim to get your heart rate to 50 percent to 80 percent over your regular resting heart rate. Use the chart found in the Resources section to determine your target hear rate for cardio activity.
Step 2
Implement a strength training program two days per week. Because you're trying to target the fat on your chest, start with push-ups, and if possible, move to an exercise machine where you can do chest presses and bench presses. Challenge yourself with these exercises, doing as many repetitions as you can and finishing with three reps of the heaviest weight you can stand. This fatigues the muscles. Remember to give them a day to recover.
Step 3
Eat a healthy diet of high protein and low-calorie foods .Protein helps build lean muscle, and eating excessively fatty foods can land more fat on your chest. Instead of reaching for convenience or fast foods, try lean foods with plenty of omega-3 fatty acids, such as salmon with a side salad. Loading up vegetables packed with fiber can keep you fuller, longer.
Step 4
Plan for five small meals per day. Eating smaller meals more often stokes your metabolism so it's constantly burning fat and calories from your chest, as your body receives the message that it no longer needs to store fat in case you skip a meal.
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