A lot of men are searching for different ways on how to lose those man boobs. Before we go into the details of how to lose man breasts, there are a few things that you need to know about them. Man breasts are usually experienced by men who are obese or overweight, and those with a medical condition called gynecomastia. For those who have hormonal issues, it is always best to consult your doctor about the best ways on how to get rid of these fat deposits. For those who are overweight or obese, you can lose man boobs by combining intense cardiovascular and weight training exercises with a healthy and low calorie diet.
If you have the medical condition of gynecomastia, you really need medical advice about how to proceed to get rid of the man breasts safely. The solution could include surgery to remove them. However, if you are overweight, it could just be excess fatty tissue that has developed and been stored in the chest region, which can be removed through a good diet and appropriate exercise.
There are a lot of great exercises to lose man breasts, including strength training exercises like chest presses that will work out your chest muscles. But remember that although strength and weight training exercises are great to lose man breasts, it is still best to incorporate a cardiovascular workout into your entire routine to help you burn off those extra calories and fats. You cannot just simply do a spot workout to target your specific muscles. You definitely need to work on your entire body, and do a workout that targets your chest muscles. You cannot just choose a particular target muscle and focus on it your entire workout. You have to shed your overall body fat, work out your entire body muscles and do some spot and target training.
If you are really serious about losing those man breasts, you have to maintain a healthy and proper diet, and commit yourself to a cardiovascular and strength training exercise routine. When it comes to your diet, you must decrease your calorie intake to create a caloric deficit to gradually lose weight. Losing weight and burning off those fat cells is very important for you to lose those man boobs. You will then need to increase your exercise workouts to burn off a lot of calories to help you lose weight, and target those chest muscles.
There are a number of exercises to lose man breasts and below is a sample video on how to effectively lose those man boobs by doing a dumbbell press, dumbbell fly and push ups. These three are definitely the best exercises to lose man boobs and will help you lose weight in no time. Watch through the video to get an idea of how it is done.
The first set involves the dumbbell flat press and the dumbbell flat fly which works the middle part of the best. The dumbbell press works on the thickness of the chest, while the dumbbell fly works on the width of the chest. Begin the workout by lying flat on the floor. Use 2 dumbbells and bring the dumbbell back and forth.
Remember to keep your breathing constant, breathe in on your way down, and exhale on your way up. You can also try to rotate your dumbbell grip as you lift the dumbbells. Do the entire dumbbell flat press for a total of 4 sets, the first set having 12 reps, the second set with 10 reps, the third set with 8 reps, and the last set with 6 reps.
The next thing that you need to do is the dumbbell flat fly. Extend your arms towards your sides and lift the dumbbell towards the ceiling. The angle of your elbow from your upper arm to your lower arm should remain the same through your range of motion, since this is going to build the thickness and the width of your chest.
Do the flat dumbbell fly routine for a total of 4 sets, with 12 reps for the first and second sets, and 10 reps for the third and fourth sets. Do not curl the weight in and press it upwards because you will only be targeting the wrong muscle groups. This is the wrong way to do the dumbbell fly, and it will not bring you the results that you expected. Always follow the right form when doing these presses to work the exact muscle groups.
The second part of the routine includes the incline dumbbell press and the incline dumbbell fly, which works the upper area of the chest. This routine is almost the same as the first routine, except that you need to increase the inclination of your back.
Do the incline dumbbell press for 4 sets, doing 12 reps for the first set, 10 reps for the second set, 8 reps for the third set, and 6 reps for the fourth set. You can also rotate your grip on the dumbbells if you want. The incline press works the thickness of the upper area of your chest.
As with the first routine, you need to do the incline dumbbell fly. Again, the angle formed from your upper arm and your forearm should always remain the same, since this will build the width of your upper chest. Do the incline dumbbell fly for a total of 4 sets: with 12 reps for the first and second sets, and 10 reps for the last 2 sets.
The third part of the routine involves the use of the dip machine. Lock your elbows tight and keep your shoulders flexed. Slowly lower your body down until your upper arm is parallel to the ground. Remember to inhale on your way down and exhale on your way up. Do 3 sets of dips, with any number of reps that you can do. Using the dip machine will effectively work out your lower chest area.
Lastly, you can end your chest workouts by doing push ups. Push ups work the inside area of your chest. You can begin by placing your hands close to work the insides of your chest. Then slowly push your hands out to work the middle area of the best. Finally, extend your hands out to do the final push ups that can work the widest parts of your chest.
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