Man Boobs Exercises – How To Lose Chest Fat

Firstly I want to shatter a a big man moob myth. No matter what anybody claims, there is no secret chest exercise that is going to help you lose your man tits quicker. There’s no miracle push up, no revolutionary chest press. These exercises do not exist.

How do I know this?

Because you cannot lose fat in a specific part of the body simply by performing an exercise that works the muscles in that part of the body.

Ask any personal trainer worth their salt and they will tell you the same.

Attempts at localised fat loss (or “spot reductions”, call them what you will) are a waste of time and energy because muscle has no influence over how much fat surrounds it.

So despite what the infomercials would have you believe, you are never going to get rid of that beer gut just by doing sit ups day in day out. And I don’t care if you do 100 crunches a night from now until the end of time you are never going to get six pack abs!

Or at least, you’ll never get six pack abs that anyone can see. The sad thing is you could end up completely ripped, hell you could end up with eight pack abs, but no one will ever know because those muscles you’ve spent hours busting into shape will be completely hidden by the beer gut that’s still hanging over your belt.

My point is, to get great muscle tone that’s visible, you must also lose body fat – and to reduce fat anywhere on your body, especially the stubborn kind, whether it is abdominal fat or pseudogynecomastia chest fat, requires the correct kind of exercise and, to be more specific, the right kind of cardiovascular exercise.

Why Most Cardio Sucks at Getting Rid of Chest Fat

The most common form of cardiovascular exercise will typically involve long, drawn out sessions on the treadmill or exercise bike. The sessions are usually scheduled 3 or 4 times a week and last between thirty minutes and an hour, depending on the individual.

Gymnasiums around the world a full of people doing this kind of cardio. And you know what, the majority of people hate it every second of it! They hate it because it’s predictable, tedious and time consuming. Yet because they see it as their quickest most effective route to fat loss they keep coming back for more.

The sad thing is whilst they sacrifice hours and hours of their busy lives doing this damned cardio that they can’t stand, their fat levels hardly drop at all.

All that effort for so little reward!

So why is conventional cardio so ineffective for getting rid of man boobs?

Well, when you run for 45 minutes on the treadmill, the chances are that you do it at more or less the same speed throughout the whole session. This form of ”steady state” cardio just isn’t intense enough to trigger the kind of metabolic and hormonal changes necessary for burning stubborn man boob fat.

For years I thought my 45 minute treadmill sessions would be the key to losing my chesr fat. I felt sure that one day all my effort would pay off. The fact that it never did was too depressing for words.

What was it that finally did work?

Interval training.

Interval Training for Burning Chest Fat

H.I.I.T. High Intensity Interval Training. Sounds serious doesn’t it? But don’t worry, it’s actually an extremely simple, flexible and fun form of exercise which can work wonders in getting rid of that stubborn man boob chest fat.

Whereas as conventional cardio involves steady and continuous effort, interval training alternates periods of effort and rest.  When performed correctly, this form of exercise triggers the release of  your body’s natural fat burning hormone HGH  as well as boosting your metabolism for hours after your workout.

So what does an interval training session look like? A 20 minute interval workout on the treadmill might look something like this.

3 minutes warm up at a medium pace

1 minute running at 85% effort
1 minute running at 30% effort
(repeat seven times)

3 minutes warm down at medium pace.

The heart of the routine is those 14 minutes alternating between periods of high exertion and periods of minimal exertion. Fast, slow, Fast, slow. This a the approach favored by professional athletes the world over approach and it really can have a profound fitness and your physique.

The thing I love about it is it’s simpolicity, it really does leave you with no excuses.

Don’t have enough time? It can be done in 15 minutes!

Don’t like running? The exact same approach will work just as well on the exercise bike or rowing machine

Don’t like gyms? You can use the same principles whilst out road running or in the swimming pool doing fast and slow lengths.

Don’t like doing any kind of exercise at all in public?  Fine, stay at home. You’ll get great results doing star jumps, skipping rope or running on the spot in your apartment.

Interval training is flexible enough to fit anybody’s circumstances and is ideal for busy schedules. Why spend hours slogging away on the treadmill when you can get a far more efficient and satisfying hit doing interval training in less than half the time?

Some important points about this kind of exercise

• Make sure you take it easy when starting out. Really easy. Know your limits amd if you are seriously out of condition make sure you consult your doctor before you start.

• Create a workout timetable and stick to it.

• Interval train no more than 3 times a week and never two days in a row.

• Warm up properly before sessions. Do this by performing your exercise at a slow to medium speed for two or three minutes.

Combine interval training with strength training for even better results

While you can get fantastic results from interval training alone, you should ideally perform 20-30 minutes of strength training before you do your intervals.

Why?

Because it will tone your muscles so that you look great when that stubborn fat finally is burnt off and also, more importantly, because it will boost your testosterone levels. I’ll say that one again just in case you missed it!

Strength training will boost your testosterone levels

That fact alone should be enough to make strength training your new best friend!

Most people associate strength training with weights, and it’s true if you can afford a few decent dumbbells that would be great investment. But there are also plenty of exercises ( Push ups, planks, lunges, squats) that can be performed in the privacy of your own home without using any specialist equipment whatsoever.

Remember:

Combining interval training and strength training will both burn fat and increase your testosterone levels. If you really do want to do everything possible to try and get rid of your man breasts then there’s really no excuse for not giving this stuff a try.

So how effective can it be?

I did 3 x 50 minute sessions of strength and interval training a week for three months and by the end of that time my moobs were almost non existent. There’s still a little way to go before they’re completely gone but if I continue with these methods then I’m 100% confident I’ll get there.

What? It can’t be that easy, I hear you say. And you’re right it isn’t. There’s another big piece to this jigsaw. And that’s diet.

Next page: Reducing your man boobs naturally