Exercising your chest intensively will not get rid of your man boobs (also known as men breasts); that’s a fact that not many people know. This is one of the common mistakes that people made in any weight loss effort: train the area that they really want to get rid of; usually it will only end up with no significant result and even more stressed mind.
When it comes to burning fat, you can’t choose a specific area on your body, so here’s a recipe to burn every excess fat in your body: strength training and interval training that train your whole body. And no, you don’t need expensive supplements, fitness machine, or gym membership to do that. All that you need is spare some time to do it at home with simple equipment. Similar principle also applied if you want to know great abs – how to get it.
As I said, strength training and interval training are the answer, but relax, I won’t tell you to exercising 6 days a week or doing typical useless cardio; all that you need to do is invest three days per week for the excercise sessions. Here’s a sample of the training menu:
Warm Up
- 10 reps of Bodyweight Squat
- 20 seconds of Plank
- 6 reps of Pushup or Kneeling Pushup
Strength Training
First cycle:
- 8 reps of Bodyweight Steps-ups
- 8 reps of Stick-up
- Rest 30 seconds
- Do this cycle 3 times
Second cycle:
- 8 reps of Split Squat with Front Foot Elevated
- 8 reps of Kneeling Close-grip Push-up
- Rest 30 seconds
- Do this cycle 3 times
Third cycle:
- 20 reps of Bicycle Crunch
- 8 reps of 1-leg Hip Extension
- Rest 30 seconds
- Do this cycle 3 times
Interval Training
- Warm up for 5 minutes using the same exercise that you’ll do for your interval. Example: if you’re going to run, then warm up with running, progressing from light to intense exercise.
- Exercise for one minute at hard pace (at a subjective 7/10 level of effort).
- After that, continue with 2 minutes slow pace exercise (also called ‘active rest’) (approximately at 3/10 level of effort).
- Repeat this “one minute hard pace and two minutes slow pace” four times; the last slow pace last for five minutes.
The Rules that You Need to Know before Starting
- You need to spare three days per week to do the strength training
- Do the interval three days per week. You can do it on a free day or after the strength training session; the most important thing is always have at least one day of full rest per week.
- If you lead sedentary lifestyle, posses high cholesterol, high blood pressure, diabetes, or any other illness, I strongly encourage you to see a doctor before starting any excercise plan.
- If you are over 40, there are a few things that you should consider first, check it at weight loss for middle aged men/women.
The training program above is a part of the beginner level in ‘Turbulence Training’ program, an exercise program that not only can answer the question “how to get rid of man boobs”, but also have the solution for anybody, male or female, looking for a great physical shape.
The program itself consists of 12 weeks workout routine that can be used over again to get you to your top physical shape and complemented with nutrition guidelines. If you are aiming to replace your man boobs with new chiseled chest, I highly recommend that you read further about the program at another look at Turbulence Training.
