Hi

Im sure a lot of male will be interested in this issue
What's the best way to get rid of man boobs, best excersice ??
I do excersie pretty regular but the man boobs aint goin

Run? The only way I know of to burn an excessive amount of fat is cardio. I dont think lifting, while it does greatly burn calories, will do the trick. Do you enjoy running at all?

I highly recomend you do some more reading on the forum as 1) Running is one of the most inefficient ways to burn calories and lose weight and 2)Lifting is a key component to helping burn extra calories and lose more fat.

Obviously you want to incorporate dietary changes as well to make sure you are taking in the appropriate nutrients and such.

1. Diet. I think this is where most people fail. You have to eat clean, lean proteins, veggies, fruits, some oats/brown rice/grains, and healthy fats. Make sure the total number of calories you eat is 500 cals or so less than your maintainence number.

2. Weight training. As firefreak said, lifting is important, gives your body a reason to hold onto muscle, and will no doubt burn up cals while you're doing it.

3. Added cardio. Biking, swimming, running, playing sports, whatever. This stuff can surely help, but should just be extra stuff to burn extra calories. Nail down 1 and 2 before you go running around the Earth.

I agree you just need to get your bodyfat percentage down. Diet, lifting and cardio are all needed.

Firefreak I'm gonna have to sort of disagree with you..............yeah (voice of Lumburg)

Running for me has produced the most results of any other cardio. I think it may depend on the person. Its all about figuring out what your body responds to.

Running did wonders for me too. I think it's just a problem when people think running alone is the way to do it, without picking up any weights. You have your weight routine real solid Krak, so yeah.

totally. You have to do both.

to the op focus on some compound moves. Do some research and experiment with what lifts get your heart pumping. Lift as heavy as you can.

Welcome to the forum, Gimp. Glad to have you here.

What is your height, weight, and age?

What do you have available to train with? Can you get to a gym? If not, this isn't a problem as you may think. You "walk in your own exercise machine" everyday: Your own body.

It is always available to rock-the-f^ck-out!.......Its a bad motor-scooter......baby! Take ride on it! It flys! It ROCKS! It even breaks WIND!....

He, he,,,,,,,,oh.....

Let me tell you, I had so-called man boobs once. And, what you have to do is "slap the f^ckers off" with dedication toward education within diet and fitness........and learning to apply it toward yourself......because there is no book written on: YOU!

You have to write the friggen BEST SELLER!

Then you role in the mental KNOWS........

Got that?!

They way a male accumulates fat over time are extremely similar (on average), but there are a few males that break the tradition and can accumulate fat deposits more in other areas (as compared to the norm) and one of these areas are the chest (pecs, nipple area) for some.

Outside a possible medical complication, the method used to reduce this area (as with the rest) are no different.

Its just possible your pattern of gain/loss from the body will be slightly different than someone else.

However, your approach for tissue loss (again keeping things equal), can be no different:

Its applying the basics/advanced basics of fat tissue loss personally particular to you, and then applying basics/advanced basics of fitness training particular to you, and this will get the job and task at hand completed---WITH TIME.

Again assuming you are healthy, reducing what you term as "man-boobs" is a function of getting your diet (calories, and eating right) correct in conjunction with fitness activity that allows for muscle building/strength conditioning and reducing body fat.

This can include cardio or exclude cardio. However, the main focus should be a high energy program around a full body development to expend calories while paralleling an appropriate and healthy calorie deficit, and adjusting to your personal feedback as you move along.

The approach for "you" will depend on your current "starting position" (i.e. current body build/condition, health, etc), as this can be person specific on the approach method.

With others on the forum that have had this problem, there has been complaints of swelling when when weight training.

With not knowing the "totality" of the situation (diet, water ingestion, etc), remember that when you weight train blood with nutrients is rushing to the effected area being trained (in this example, pecs), and they will swell (the pump), and this is "normal", and a welcome bodily response that is "temporary".

The muscle underneath will swell pushing out the layer of fat tissue on top making it appear bigger. Do not be discouraged. This is a positive reaction.


========================================================

Here is some information on: Carbs, Protein, Fats, and Fiber

The Human Brain - Carbohydrates

What are Carbohydrates?

What You Need to Know Before You Start a Low Carbohydrate Diet
(and other info)

Carbohydrates
(this one may be a tad over-kill for the average person)

=============================================

Some info on Protein:

John Berardi - Protein Super Feature

Everything you need to know about protein

Protein: Nutrition Source, Harvard School of Public Health

=============================================

Some info on Fats:

What You Need to Know about Fat and Your Family's Diet - Family Articles - Kaboose.com


Fats 101: How to tell Good Fats and Bad Fats


Fats, Fish Oil and Omega-3-Fatty Acids - Cholesterol Information Produced by Doctors For Patients Experiencing High Cholesterol Levels

(and other GOOD info)

Fat

================================================

Some info on Fiber:

Dietary Fiber

Difference between soluable and insoluable Fiber:

The difference is primary that soluable fiber can dissolve (but not entirely) in the bowel (and is the culprit for some people getting the "stinky gas" ) when consumed, while insoluable fiber can absorb a lot of water and isnt broken down as easily.

A couple of links for additional info:

Fiber 101: Soluble Fiber vs Insoluble Fiber

High Fiber Diet

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Various EXCELLENT John Berardi Nutrition Articles (a MUST READ):

John Berardi - Nutrition Articles

=========================================================

An Article on Diet and Cheating by John Berardi:

Bodybuilding.com - John Berardi - Damage Control: To Cheat Or Not To Cheat!

=========================================================

Solving the Pre and Post Workout Nutrition Puzzle, John Berardi:

Bodybuilding.com - John Berardi - Solving The Post Workout Puzzle - Part One!

Bodybuilding.com - John Berardi - Solving The Post Workout Puzzle: Part 2 - The Recovery Plan.

=========================================================

Within the Nutrition 101 thread you will find some valuable information. Or you can use the ready made input web page in the 2nd link.

What you to do is to post your Maintenance Line of calories and list the multiplier you used to configure your approximated Maintenance Line.

Go here and read on some basic and fundamental information:

Nutrition 101

Delaware Consumer Health Information Services (Originally Posted by Wrangell)

Weight Training Information:

Weight Training 101


Weight Training Technical Articles

http://training.fitness.com/weight-t...rst-34522.html


==================================================
Some Info on the ab core:

Abdominal Training


How to get abs guide

==================================================
Go here for some thoughts on the mental side:

Weight Loss Intricate


The ChillOut Log by Chillen
(allot of pages to go through, but there IS good information that may help you if you take the time to seek it)
===================================================

All of the links, plus additional links (Not Listed here) that you may be interested in are in this link below:

http://training.fitness.com/new-memb...nks-18741.html

====================================================

Change your eating habits (below are some suggestion examples)


The 3 Nutrients (Carbs, Good Fats, and Protein) are an essential factor in the diet; however, the Law of Energy Balance within the DIET, is the ultimate KING while the Nutrients can play in some key decisions made within the body.


○ Try eating 5 to 6 smaller meals during the day

○ Balance your meals out during the day so in one day you have a mix of Protein, Carbohydrate and good Fats

○ Drink lots of water during the day and before, during and after exercise

○ Simple Carb Examples: (Various fruit) Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc

○ Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc

○ Good Protein Examples: White or Dark Tuna, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder, etc

○ Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils.

○ Dietary Fiber: Whole Grains (Bran), Some fruits (like Apples), and vegetables, nuts and seeds

Dietary Fiber

ROOT VEGETABLES: beets, sweat potatoes, yams

GREEN VEGETABLES: asparagus, broccoli, brussel sprouts, cucumber, field greens, mixed salad greens, green beans, romaine lettuce, snap peas, and spinach

OTHER VEGETABLES: bell peppers, carrots, celery, eggplant, mushrooms, soybeans, squash, tomatoes, organic (low sodium) vegetable soup (be careful in the selection).


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Suggestions on various cereals:


1. Steel Cut Oats, Old Fashioned Cut Oats, and Regular Cut Oats (quick cook type), in large containers.

2. Various types of Go Lean Kashi cereals. (Some dont like them, but I dont share this opinion).

3. Fiber-One. (60 calories per 1/2 Cup, and source of fiber)

4. Grape Nuts

GRAPE-NUTS:

Ingredients: WHOLE GRAIN WHEAT FLOUR, WHEAT FLOUR, MALTED BARLEY FLOUR, SALT, DRIED YEAST, SOY LECITHIN. VITAMINS AND MINERALS: REDUCED IRON, NIACINAMIDE, ZINC OXIDE (SOURCE OF ZINC), VITAMIN B6, VITAMIN A PALMITATE, RIBOFLAVIN (VITAMIN B2), THIAMIN MONONITRATE (VITAMIN B1), FOLIC ACID, VITAMIN B12, VITAMIN D.

Its devoid of any "added in" sugars, and from what I have read on Lecithin, this is used in many bread products for various reasons, and isnt a bad ingredient.

5. Shredded Wheat and Shredded Wheat and Bran: (NOT SUGAR TOPPED)

POST SHREDDED WHEAT ORIGINAL SPOON SIZE

Ingredients: WHOLE GRAIN WHEAT

TO PRESERVE THE NATURAL WHEAT FLAVOR, BHT IS ADDED TO THE PACKAGING MATERIAL--If you dont like perservatives, dont select this one
=========================================================

Post Shredded Wheat and Bran

Ingredients: WHOLE GRAIN WHEAT AND WHEAT BRAN.

TO PRESERVE THE NATURAL WHEAT FLAVOR, BHT IS ADDED TO THE PACKAGING MATERIAL. If you dont like perservatives, dont select this one

Both are devoid of any "added in" sugars.


Alpen No Sugar Added Cereal

Serving size: 2/3 cup servings per container:7

calories:200
total fat:3g
sodium:30mg
potassium: 250mg
total carbohydrate:40g
sugars:7g (mostly from raisins)
protein:7g

Ingredients: rolled oats, whole wheat, raisins, pearled barley, roasted hazelnuts, skim milk powder, whey powder, sliced almonds, malt extract. 14 ounce box

Alpen No Sugar Added Cereal

=========================================================

Time has a way of changing all that once was, into beautiful new possibilities.

The key is to allow it to take place as nature intended.

We must choose our battles in life and see that none of this is possible if your biggest battle is within yourself.

Deal with yourself, and be your own world champion!


And, I leave you with this:

You keep trying and when you have trouble and you face a complication (and you will), and it seems you have tried everything: you have not tried everything until you find the one that works. There is a way that works for everyone (in the context we are speaking), and YOU guide this ship to harbor or sink before getting there. It is your choice. And, you body will follow this choice one way or the other.

(One can move many mountains with correct spirit and mental toughness, and can create their own avalanche of rocks while trying to go up if one isn't careful.-Chillen)


Stand and Deliver!


Read the Nutrition 101 sticky thoroughly, and if you wish you can use the Delaware table (underneath the Nutrition 101 link) to configure your calories. I want you to post your results here.



Best wishes,


Chillen

I think Firefreak might be alluding to the advantages of HIIT over SS cardio. In which case he is 100% correct.

Actually I'm still far from rocking an adonis-like body but I thought I'd chime in.

I used to have a serious man-boobs issue - probably made worse by the fact that I was a 'skinny fat' - ie no muscle, nerdy and years of various substance abuse covered with a nice 30% BF layer.

5 months of following the advice on this forum (see Chillen's post) really helped. I'm also working hard on my posture - keep in mind that if you slouch forward, well, of course your man boobs are going to be more visible. I find it much harder to get rid of stubborn stomach fat.

So basically what I"m trying to say is don't panic, take it a step at a time, don't expect results overnight but rejoice in knowing that yes, the steps are simple and it only takes consistency.

Good luck!

And what Chillen said!

Moobs are fat....burn/lose fat and they'll go away. Stack muscle behind the moobs and you get bigger moobs: you can't firm fat.

To quote the Kraken: it's both.....lose the fat, work the muscle.

Actually, running and other cardio can be time efficient if you make use of it. For example, if you run to the gym and lift your weights there, you'll work out more time efficiently than if you drive to the gym, lift your weights, and do cardio on the machines in the gym.

You can also get extra exercise by adding it into your daily activity. For example, walk up the stairs instead of using the elevator (sometimes, walking up the stairs is faster than waiting for the elevator anyway).

I think the reason you are getting mixed answers on running and other cardio for that matter is because these do work - early on but become less effective as the body adapts.

Go to a 5K race or the treadmill section at your gym and you'll see all manners of slightly to moderately overweight persons who come there regularly but aren't trim. Yes, you can't be real fat if you run regularly, but you can certainly maintain 20 - 25% body fat and still have man boobs and run regularly (10 miles / week) or cycle regularly (40 miles / week).

I think the main secret to getting rid of the excess fat is to incorporate a variety of cardio activities - running, cycling, swimming, stairclimbing, etc. with bodyweight exercises and/or weights, while watching your diet. This will allow you to become trim, toned, more muscular and healthy.

+1 Well put R-man! It's just that simple.