If you want to get rid of male boobs you have a few options in doing so. The first way is the shortcut and the fast way, which is by surgery. Now, try to avoid doing so because it is not natural and there might be complications during the process. If you frown upon liposuction, then you should not be even thinking of doing so. There is another method which is slower, requires more patient and tougher but is much healthier. If you have not guessed it yet, shame on you! Exercising and dieting is the answer!
Basically, to get rid of man boobs, you have to understand what it is in the first place. Man boobs which is also known as chest fat is caused by body fat deposited in that area making it protruding and hangs out like female boobs. So, in order to get rid of man boobs, you have to burn the fat in that area and shape up the chest muscle!
To burn chest fat is the same as burning any body fat which is in the body. As your calorie intake is lower than your calorie output, you will lose body fat. Unfortunately, you will not likely lose the fat in your chest first. You might first see your arms, legs and other part of your body tone up. Then, at last, you chest will tone up. It takes determination and persistence to get rid of man boobs because those fat cells are more resilient to lose the fat stored inside.
The first step if you want to get rid of man boobs is to check your workout routine. You must include cardio and weight training in your exercise routine. If you have trouble with chest fat, it is assumed that you have low metabolism. So, you need to be more focused in your cardio. You need to do at least 4 to 5 sessions of cardio per week for optimum results. You can still get away with 3 sessions a week but the results will be lesser of course. In your cardio routines, you need to do it with proper intensity.
You should be doing about 75 % to 80 % of your max heart rate. This way, your body will utilize the fat deposits in the fat cells for energy. Now, if your cardio is taken care of, you need to do some weight training to tone up your chest. If you want get rid of man boobs, you need to tone up the chest with some hardcore weight training.
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For your chest workout, it is recommended that you do 4 exercises per session. Start with compound exercises and then move to dumbbells and then to cables. For your first exercise, do the incline barbell chest press. Then move on to incline dumbbell chest press. After that, do the flat dumbbell chest press and for the last exercise to finish of the chest, do the cable crossover. If you are the beginner, go to Bodybuilding.com to search for the exercise descriptions.
For the exercises, aim to do at least 15 reps. Remember, to get rid of man boobs, you need to really exert, you cant just easily do 15 reps. It must be pure hard effort to hit 15 reps. This means, 2 seconds up and 2 seconds down. In total, you will need around 45 seconds to sixty seconds to complete one set depending how fast you do it.
You make burning chest fat faster, make sure you go one a weight loss diet. You can either go on a low card diet or cut down your calories and eat healthily. There is no point exercising like mad and eat to kill all those efforts!
Combine these tips and you will see improvement in 2 months or so. Remember, it is not a quick weight loss method, Rome is not built in a day and so is your rock solid pecs. Give sometime, dedication and determination. You will succeed!