Wicked How-To’s

(Photo Credit)

Today I’m going to tell you how get rid of your man boobs and get a chest so hard you could crack an egg on it, how does that sound? Awesome! Now there’s two reasons that could be responsible for the condition known as Gynecomastia:

1) You’re a teenage male experiencing hormone fluctuations during puberty which are causing enlarged and oversensitive breasts (in which case you can wait it out or get hormone therapy), or:

2) Your body fat percentage is too high (you’re overweight) and your body is storing it’s excess body fat in your chest. Now, there’s several different ways to go about getting rid of excess chest fat on men…

You can have a surgical breast reduction done (liposuction), you can undergo hormone therapy if you believe that they’re caused by excessive estrogen in your system (possible), or if it’s simply the result of a higher-than-normal body fat percentage (the most likely explanation) then all you have to do is the right exercises (which we’re going to cover right now!) and the proper diet (which we’re also going to cover).

M-O-T-I-V-A-T-I-O-N:

A little motivation to help get you on that workout program!

1st Step: Diet

Portion size is very important: it doesn’t matter what you’re eating if you’re eating huge quantities of it, you’re still not going to lose weight. First of all I’d recommend you use smaller plates–I know it doesn’t sound like a big deal but a small portion looks a lot smaller on a big plate. Next, I would recommend that you consume 60% carbohydrates, 35% protein, and 15% fat (or less if you desire). Also, stay away from sugar and white flour in general and only consume whole wheat and whole grains (wheat bread, brown rice, wheat pasta, etc.), next you should be eating 5-6 times per day, because eating raises your metabolism and your body has to burn calories to digest food, so you’re better off eating 5 or 6 small meals throughout the day than 3 moderately sized ones.

2nd Step: Strength Training

Strength training is excellent for burning fat, especially on men, for several reasons: doing heavy-weight, low-rep strength training burns a LOT of calories (just as much or more than aerobic exercise for the same amount of time, even though it might not seem as strenuous), second of all muscle burns more calories when it’s not in use than fat, therefore the more muscle you have on your body the more calories you’ll burn even when you’re not doing any physical work (yes, you can actually lose weight in your sleep, technically speaking), and lastly building up muscle will help to shape and tone your chest (yes, do those bench presses!) so that when you do get your body fat down your chest will be hard and chiseled looking. Work each muscle group only ONCE per week, say chest, arms, and back on Tuesday, and then legs and abs on Thursday, for example.

3rd Step: Aerobic Exercise

Aerobic exercise’s main purpose here is to burn calories for us, so that we’re getting rid of calories from three different directions: diet, strength training, and aerobic exercise. A side benefit, of course, is that it will significantly improve your overall health, especially your cardiovascular system. The great thing about aerobic exercise is that you have so many different options to choose from: racquetball, basketball, running, swimming, tennis, elliptical machines, stair climbers, spinning machines, cycling machines, treadmills, etc. Simply do one of these at a high intensity for 20-30 minutes at least 3 times a week (if you haven’t exercised recently, start at only ONCE per week, and build up from there), and that along with strength training and diet will give you a very hard and well-shaped chest in just a few months.

A Pre-Packaged Program:

A friend of mine, who struggled with man boobs for years, has put together a prepackaged program for guys who are sick of the pain and shame caused by having man boobs, especially if you’ve tried other diets and programs before that didn’t work and you suspect that your man boobs may be a result of hormonal problems (the program is all-natural, no drugs), and I highly recommend it to those that are serious about doing this–I personally saw him lose most of his chest fat in about 3 weeks time, even his doctor was surprised he did it–check it out here:

The Advanced Man-Boob Destruction Method!!

(that’s not really what it’s called, I just thought that sounded cool )