Man boobs are the butt of many jokes on TV sitcoms and they are a cause of grief for people that have them. If you suffer from this collection of chest adiposity, you are well aware that there's no laughing matter about it. If you feel embarrassed when you take off your shirt and you want to do something about your man boobs, you need to take drastic measures. Muscle needs to be built, calories need to be burned and you have to become more strict when you sit down to eat. Couple that with substantial discipline, and your dream to be boob-free can become a reality.
Step 1
Eliminate all the fattening foods from your diet. This includes hot dogs, cheeseburgers, french fries, doughnuts, cupcakes, candy bars and mammoth muffins. Eat nutrient rich foods instead like lean meats, fish, nuts, fruits, vegetables, beans, whole grains and low-fat dairy. Keep your portion sizes respectable as well. Excess calories can still cause weight gain even if they are from healthy sources.
Step 2
Run for 45 to 60 minutes three times a week to burn the fat on your chest. If you do not like to run, do any form of cardiovascular exercise, as long as it makes you sweat. Indoor cycling, elliptical training, rowing, stair stepping, jumping rope, kick boxing and fast-paced walking are examples.
Step 3
Lift a barbell to do bench presses. Grab the bar with a wide grip and push it off the supports. Hold it directly above you and slowly lower it down until it lightly contacts your chest. Push the bar back up and repeat. Do not lock your arms out when you lift the bar up.
Step 4
Prop your lower shins on top of a stability ball to do decline push-ups. Place your hands on the ground just outside the width of your shoulders. Push your body up in the air and contract your abs to form a straight back. Lower your chest down to a fist-width from the ground, push yourself back up and repeat.
Step 5
Place your hands shoulder-width apart on the stability ball to do incline push-ups. Position your toes hip-width apart on the ground. Push yourself up in the air and form a straight line from your shoulders to your heels by contracting your abs. Lower your body towards the ball until your stomach lightly touches it and push yourself backup. Repeat for a set of reps.
Step 6
Lie on a flat bench to do chest flys. Hold dumbbells an inch apart above you with your palms facing each other. Bend your elbows slightly and maintain that bend as you slowly lower the weights down to your sides. Stop when you feel a strong contraction in your chest muscles, push the weights back to the starting point and repeat.
Step 7
Execute a set of around the worlds. Lie face-up on the flat bench with dumbbells in your hands and your arms extended straight behind your head. Hold the dumbbells an inch apart with your palms facing the ceiling. Move the weights around in a smooth, arcing fashion until they are right above your thighs. Hold for a second and reverse the movement to get them back to the starting point. Repeat for a set of reps. Keep your palms facing up throughout the whole exercise and do not let the weights hit each other.
Tips and Warnings
- Perform 10 to 12 reps and four to five sets of each exercise. Work out three times a week on the alternating days of your cardio. Make sure to blend in a few back exercises to avoid muscle imbalances. Bent-over rows, pulldowns and pullovers are examples.
Things You'll Need
- Bench
- Barbell
- Stability ball
- Dumbbells
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