Losing Man Breasts - How to Lose Man Breasts With 2 Simple Methods
Man breasts, or gynecomastia, can be caused by one or both of the following two reasons: 1) A hormonal imbalance typically present in adolescent teenage males and older (typically 50+) men, and 2) Excess body fat being stored in the chest area due to a higher than normal body fat percentage (in other words: you're overweight).
Today, I'm going to be addressing a diet and exercise regime you can use to lose your man breasts if you believe them to be the result of being overweight and what to do if you believe that a hormonal imbalance is causing or plays a part in your gynecomastia.
Diet The most important thing to do is to pick a diet to use and then stick to it! It doesn't really matter which diet you pick, as they all work by essentially the same mechanism: reducing your daily calorie intake to below what you're burning.
You can choose from The Zone, Atkins, South Beach, Sugar Busters, or the French / Mediterranean Diet (my favorite), etc.
If you decide to go with the French diet (which I recommend) then I encourage you to read 'The Fat Fallacy' by Dr.
Will Clower, which specifically addresses the French diet and how to use it to lose weight.
If you want some quick tips on dieting, then I would recommend: cut down on your portion sizes, eat slower (it can take up to 20 minutes for your body to tell your brain that it's full, and in that time if you continue eating you can seriously overeat), eat more often (keeps you feeling full AND it keeps your metabolic rate up more so than if you were just eating the usual 3 meals a day).
Exercise 1) Weight Training: go to the gym 2-3 times per week for resistance (weight) training.
I would recommend doing just one set to failure of each exercise, and only working each muscle group once per week (say, chest, arms, and back on Wednesday, and then legs and abs on Friday).
Don't forget to do a good chest exercise, like bench presses, so that when you do get your bodyfat percentage low enough to see your chest muscles, you'll have a hard, sculpted chest to show off.
2) Aerobic Exercise: The nice thing about aerobic exercise is that there are so many different ways you can get it, just pick your favorite: running, swimming, basketball, racquetball, tread mills, elliptical machines, cycling, spinning machines, etc.
I would recommend working up to doing 20-30 minutes of aerobic exercise 3 times per week--if you're not in the best of shape and haven't worked out in a while, then start off with just once per week and slowly work up from there.
Today, I'm going to be addressing a diet and exercise regime you can use to lose your man breasts if you believe them to be the result of being overweight and what to do if you believe that a hormonal imbalance is causing or plays a part in your gynecomastia.
Diet The most important thing to do is to pick a diet to use and then stick to it! It doesn't really matter which diet you pick, as they all work by essentially the same mechanism: reducing your daily calorie intake to below what you're burning.
You can choose from The Zone, Atkins, South Beach, Sugar Busters, or the French / Mediterranean Diet (my favorite), etc.
If you decide to go with the French diet (which I recommend) then I encourage you to read 'The Fat Fallacy' by Dr.
Will Clower, which specifically addresses the French diet and how to use it to lose weight.
If you want some quick tips on dieting, then I would recommend: cut down on your portion sizes, eat slower (it can take up to 20 minutes for your body to tell your brain that it's full, and in that time if you continue eating you can seriously overeat), eat more often (keeps you feeling full AND it keeps your metabolic rate up more so than if you were just eating the usual 3 meals a day).
Exercise 1) Weight Training: go to the gym 2-3 times per week for resistance (weight) training.
I would recommend doing just one set to failure of each exercise, and only working each muscle group once per week (say, chest, arms, and back on Wednesday, and then legs and abs on Friday).
Don't forget to do a good chest exercise, like bench presses, so that when you do get your bodyfat percentage low enough to see your chest muscles, you'll have a hard, sculpted chest to show off.
2) Aerobic Exercise: The nice thing about aerobic exercise is that there are so many different ways you can get it, just pick your favorite: running, swimming, basketball, racquetball, tread mills, elliptical machines, cycling, spinning machines, etc.
I would recommend working up to doing 20-30 minutes of aerobic exercise 3 times per week--if you're not in the best of shape and haven't worked out in a while, then start off with just once per week and slowly work up from there.
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