Hey guys I have started do more daily exercise and have already lost 20 pounds in about 2 months. But with all that progress made i still cant seem to get rid of my man boobs. I have tried the basic bench press to at least get them into shape but i have seen little progress. I was wondering if anybody know of any other work outs or exercises that will help.
Several of my clients are general contractors, and I've jokingly suggested to them that I should quit the gym and show up at their worksites. Always good for a laugh, but there *is* validity and logic in the idea.
I was definitely in better shape the summer I installed the 2 fences. (fenceposts every 4 feet, dug with a manual post-hole digger)
Except for the vast number of fatass construction workers I know.
To my knowledge, their sites aren't unionized. :)
Those are usually the equipment operators.
BF is all about diet, and unfortunately, you can't outexercise a bad diet.
1.) Get the diet in order
2.) Strength Train (incline bench press, squats deadlifts.
3.) Hill running or kettlbell swings. Some form of HIIT 2 times a week.
I would also suggest you focus on your back, shoulders and biceps. Most guys with manboobs are just skinnyfat, and have very little muscle.
Great job on your progress so far. A couple of guys have said this, but you have to get your bodyfat down. You need to lift and do cardio. It comes down to the net effect of calories in versus calories out/burned. Don't stress over doing the perfect program. Increase your activity level every chance you can. Exercising some in the morning and afternoon (2 a days) works well even if it is just calithenics or a walk. Get a minimum of 150 minutes of exercise per week, but aim for 300+ minutes. 300 minutes of exercise per week will transform your body. It would be a good idea to get a physical to rule out any underlying issues.
One thing to be aware of. Especially if you are using high weight your muscle growth may outstrip your fat loss. Mean that in the beginning the moobs may even get bigger as you build the muscle underneath them. Hang in there and don't get discouraged.
*credit to Shane, I'm pretty sure I learned that from him in a previous thread.
Yeah. If you're watching your body composition, once you're on a good routine, you'll notice after about two weeks the underlying muscle will harden and push the fat out further towards the world. This will make you look even frumpier than previously due to the fat not being distributed evenly.
For health safety and long term viability, you'll only be losing 1-2 pounds of fat per week. But, an untrained individual can pack on more muscle than that per week given a good program. And muscle takes up less volume than fat. So, after about two weeks up to around three months, you're body composition and weight aren't going to make you happy. Unfortunately, that's prime time for "fuckthisshitimout".
I'm in the same boat as you. All you can really do is eat healthier and exercise more. Just don't become a captain upper body :P
I lived for years with man boobs.I lost weight (over 80 pounds), exercised like crazy, tried every supplement, and read every book but they never went away. I absolutely hated how my body looked and refused for years to go shirtless (even when swimming).
Then, one day, I came across a gynecomastia discussion group on the internet. On that site I discovered how plastic surgery could correct gynecomastia. I was skeptical at first but, as I read more and more testimonies (and saw the pictures), I finally got the nerve up to see a plastic surgeon in my area. He gave me some good information, talked to me about what he could and could not do, and told me to let him know if I had any questions. Oh, and of course, he discussed cost (at that time, the procedure cost around $6,000 and insurance didn't cover it.
I stayed in contact with the surgeon via internet and he responded to every email question I sent over the course of nearly two years. I began saving up for the procedure and, after much blood, sweat, and tears had the procedure done and I can honestly say that my only regret was not doing it sooner.
Yes, it took time to save the money but the results totally changed my life. I can now wear t-shirts, pullovers, and, yes, ever go swimming shirtless. I still marvel when I see my reflection in the mirror. I would encourage any guy who is self-conscious about his body to give serious consideration to finding a good plastic surgeon to talk with about the options that are available to correct this debilitating problem. I'm sure glad I did!