When it comes to exercises to get rid of man boobs, you must keep in mind that exercises alone will not do the trick. You will have to complement your efforts with dietary modifications and consumption of some good herbal pill meant specifically for male breast reduction (for example Gynexin). If you combine all these together, the exercises to get rid of man boobs will be far more effective. Now let us look at the exact exercises.
Cardio Exercises to Get Rid of Man Boobs
Cardio exercises will help you in burning lots of calories over a period of time, thereby helping you in achievement of calorie deficiency, which is important for winning the man boobs battle.
Rowing – For rowing you can either make use of a rowing machine or go outside for actual rowing. Rowing is an excellent exercise to get rid of man boobs as it involves all important muscles of the upper body, thereby helping you sculpt your chest well while burning fats.
Running – Running is the best form of cardiovascular exercise as its helps in rapid burning of fats. However, if you are not comfortable running or have some joint problems, you can opt for other comfortable methods.
Playing sports – Sports activities like soccer, hockey, basketball and tennis provide excellent cardiovascular workouts as they normally involve a lot of movements, accompanied with short periods of rest. Playing sports on a regular basis will take you a long way in keeping off that stubborn chest fat as well as fats in other parts of the body. So, go ahead and grab that tennis racket now and join some soccer team.
Interval training – This will be your best bet as it will immediately boost your metabolism on to the next level. Since interval training is very intense, your body will spend significant amount of calories even after you are through with your daily workout (so as to rebuild and repair the damaged muscle tissues). Your interval training workout must be done for a period of 25 to 30 minutes every day. During that time you must exercise at the ratio of 3:1, in terms of easy versus hard. Your aim must be of 25 to 30 seconds of intense training, followed by 1 to 2 min of simple cardio. This must be repeated at least 9 to 15 times.
Elliptical machine workout – Although biking also provides a very good cardiovascular workout, it normally focuses more on the lower body. A large number of people opting for elliptical machine in order to get more comprehensive cardio sessions. Elliptical machine is an excellent calorie burner as it employs both legs and arms, besides being easy on an individual’s joints. If you are not fond of biking, elliptical machine workout will help you to get rid of man boobs.
Strength Training Exercises to Get Rid of Man Boobs
Although strength training exercises are not going to help you burn a lot of calories, they will certainly contribute in enhancing your overall lean muscle mass, which is the main determining factor when it comes to amount of calories burnt every day. Weight training will play a key role in the development of shapely and strong chest muscles, so that when all that chest fat comes off your body, you will appear and sport a highly attractive look. Let’s now look into some strength training exercises to get rid of man boobs.
Cable crossovers – Connect handles to one side of the pulley station and take a standing posture with your arms extended out at the shoulder level, your feet being shoulder width apart and elbows slightly bent. Now bring your hands close to each other slowly, and cross them after bringing them in front of you. Take them to the starting point and repeat this motion again. While doing this you must concentrate on employing your pectoral muscles in order to generate the power required for performing this motion. Do a total of four sets with 10 to 12 repetitions.
Bench press – Lie on your back on a bench and take the barbell straight upward in a slow manner. Ensure that you do not allow your back to get off the bench when doing this exercise. You must also make it a point to breathe out while doing the upward movement and inhale during the downward action. Do four sets of 10 to 12 repetitions.
Seated chest press – Sit down with your back pressed against the machine and now slowly push the weights out in a horizontal movement, thereafter returning back to the starting position. During the entire movement, control your breath and keep the movement steady. Do four sets of 10 to 12 repetitions.
Push-ups – Push-ups are the best natural form of workout for the upper body and can be done almost anywhere. Doing push-ups is pretty easy. Put your hands on to the floor, almost shoulder width apart and now bring your body down to the floor till the point that your nose touches the ground. Pause there for a second, followed by rising back up again. To bring that extra component of challenge, try performing clap push-ups. In clap push-ups, once you have lowered your body close to the ground, you need to push yourself up with enough strength to be able to clap your hands before you come back to the ground again. Do four sets of as many repetitions as you can.
Incline flies – In order to perform this exercise to get rid of man boobs, you must sit on the incline bench, kept at an angle of around 45°. Now take a pair of dumbbells and hold them right above you, followed by lowering of your hands onto your sides (however not below the shoulder level). Now bring the hands back to the same position above you in a hugging action. Do four sets of 10 to 12 repetitions each.