Bodybuilding Workouts – Lose Man Boobs Forever!

Lets face it, man boob’s are unsightly and pretty embarrassing. Although there are a number of causes, the two most common are being overweight or a hormone imbalance. In order to lose man boobs, you must first know the cause of the problem.

If you aren’t obese, then it is likely that your chest problems stem down to low testosterone. If this is likely to be the case, you should consult a medical practitioner about hormone supplements or changes to your diet. Also, a solid bodybuilding workout routine will help naturally increase testosterone production.

Men and women store fat in different ways. While women’s bodies usually collect excess fat in their lower body (hips, thighs, buttocks), men store fat on their upper bodies – stomach, back, and chest.

Similar to any other form of weight loss, the obvious answer to losing man boobs is simple: exercise and diet! Not only will an bodybuilding workout, or really any form of exercise, help to condition the muscles, an increase in muscle tissue in general will even help burn more fat. This goes for both stored and ingested forms of fat.

In turn, diet will enable your body to burn stored fat. Also, you won’t be overeating, which may have been the problem in the first place. Although you may want to tailor your diet and exercise to specifically address the man boob problem, why not go after all the fat on your body?

Remember the concept of “spot reducing”? By using strange contraptions such as vibrating belt machines and hip rollers, the idea was that agitating specific body parts would reduce the fat in that spot. This was a myth spun in the early days of health and fitness clubs. Over the years this myth snowballed, probably because of the revenue it generated.

The only reason there might have been any success from these clinics is a direct result of their diet programs, not their vibrating belt machines.

Today we know the areas that are susceptible to fat storage will store it evenly. Any worthwhile diet program should reduce fat as evenly as it is stored. If your plan is to diet away those man boobs, expect to lose weight in other areas as well. This is a good thing!

Beginning an upper chest workout routine is a good idea, but it cause your chest muscles to grow and firm up underneath your flabby chest. This means you need diet to lose the fat, or else the problem still remains.

Here are my ideas on losing man boobs. A strong combination of fitness and nutrition will strengthen your body and reduce your overall levels of body fat.

The exercise program of this guide will definitely increase your muscle size and strength. Your workout regiment should include exercises for every part of the body.

Although the goal here is not bulking up like serious bodybuilders, we will still incorporate select bodybuilding workouts into the program.

Monday, Wednesday, and Friday will be dedicated to the upper body, while Tuesday, Thursday and Saturday are reserved for lower body exercises. It is important that you rest so your muscle tissue can rebuild, and that is what Sunday is for. Each of the following exercises require three sets, and most use ten repetitions.

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Chest

• Wide grip bench press
• wide grip incline barbell press
• wide grip decline barbell press
• dumbbell flies on a flat bench

Shoulders

• standing barbell press
• upright rowing with barbell
• front dumbbell raises
• lateral dumbbell raises

Back

• seated rowing with cable and pulley machine
• lat machine pull downs
• bent over rowing with a barbell
• pull ups on the chinning bar

Arms

• triceps press downs with a cable and pulley machine
• biceps curls with easy curl bar
• preacher bench curls with easy curl bar
• triceps presses on flat bench
• concentration curls with a dumbbell, alternating arms
• bent over triceps extensions

The Nutrition Program

Now that we are getting the most out of the bodybuilding workouts, it is time to focus on food! You should know that caloric intake for active people is determined by gender and age. Your physician can give you a better idea of your calorie limits.

To increase your workout results, a diet should consist of protein (25%), carbs (40%), fats and fibers (35%). Refined carbohydrates are a big no no. This means stay away from sugar, starches, refined grains, and artificial sweeteners. Natural and unprocessed vegetables and fruits should be the source of all your carbs.

Protein can come from sources such as milk, eggs, organ meats (liver, kidneys, sweetbreads), beef, poultry, fish, and pork.

Good fats will come from protein rich foods, while soluble oils your body can use are olive oil, walnut oil, and wheat germ oil.

Fruits and vegetables will also be the main source of fiber.

Supplements are optional but encouraged. Amino acids are the building blocks of proteins. Lipo3 compound and lipotropic amino acids are good as they help the body metabolize fat. Other recommendations are protein powder, kelp tablets, and desiccated liver.

What are you waiting for? It’s time to bring on the results! It’s like having a personal trainer and nutritionist at home with you!

Tags: bodybuilding workouts, lose man boobs forever, muscle building diet, upper chest workout