3 Ways to Eliminate Man Boobs

The 300 Workout for
Getting Rid of Those Man Boobs!

Man Boobs are a term for fat that has accumulated around the chest area of a man creating the look of female breasts – and saggy ones at that – on a male body.

Most all men can get this look after gaining some unwanted fat pounds. However, a good portion of men who have previously worked out or have had a good amount of muscularity seem to get this look more often. That is because they once had firm chest muscles that have now atrophied (shrunk) and have become flaccid creating more of a “sagging” chest look, hence, man-boobs.

In either case, there are a few steps you can take to naturally diminish or totally rid yourself of this unsightly look. You’ll look and feel much better about yourself after a few weeks effort.

First, let’s differentiate between having excess fat around the chest area and another condition known as, gynocomastia. Gynocomastia is a more serious condition of having fat deposits grow around the chest’s nipple area and is usually caused from athletes that have taken anabolic steroids. This is a more permanent condition that requires surgery to remove the breast tissue that has formed. What we’re addressing here is the common condition of having man-boobs from simply being overweight.

There are three main areas you need to focus on, 1) having healthier eating habits, 2) exercising strategically to tighten up your chest area, and 3) do interval cardio training to burn off excess fat.

1) Eating Healthier means to eat a balanced diet of plants, fish and animal protein. It also means to eat more vegetables and fruits. Your carbohydrates should be coming from more natural sources, not refined sugars. Moderation is your best approach when it comes to eating habits.

2) Strategic exercise for reducing man-boobs is to include exercises that focus on targeting the three divisions of your pectoralis major (chest) muscles. You have an upper region that attach into your collarbones and upper sternum. There’s a middle region that attach along your sternum, and then a lower division that attaches into your lower sternum and ribs. All three divisions run in a fan shape that narrows into an attachment on the inside of your upper arm. I’ll list a few of the chest exercises to target these areas later in this article.

3) Interval training is an excellent method of cardiovascular training that will burn calories (and fat) quickly by involving bouts of low intensity mixed with bouts of high intensity. For example, you begin with a fast walk for about 2 minutes and then quickly build up into a full sprint for about 30-45 seconds. You then reduce speed back to a fast walking pace. You interchange these two paces of walking for 2 minutes followed by 45 seconds of sprinting about six times.

CLICK HERE for an example of a 300 Workout routine with moving animation pictures that will help reduce and even rid you of unsightly man-boobs and create a chest like a plate of armor.

How to Lose Fat During the Holidays

With holidays such as Thanksgiving, Hanukkah, Christmas and New Years’ coming up fast we all should be preparing our bodies ahead of time to prepare for the onslaught of foods coming our way. Therefore, the key to stay lean – or, even shed a few pounds during the holidays – is to plan and act ahead of time.

I am not suggesting you totally banish all holiday foods, but rather, choose to moderate your food intake and plan your workout accordingly.

Why suffer and watch others eat heartily at Thanksgiving dinner while you eat sparingly and then blow your diet on some insignificant Tuesday? I say eat that Thanksgiving meal but be careful with your eating habits the weeks before and the weeks following up to the next winter holiday.

As for your workouts, do them short, intense, and with a strategic purpose. By that I mean to choose full body movements and use full range of motion with each exercise. This will burn more calories, strengthen your muscles functionally, and save you valuable time.

Here are a few workouts for beginner, intermediate, and advanced exercisers:

Beginner Holiday Fat Loss Circuit

20 Jumping Jacks
20 Bodyweight Squats
15 Kneeling Push-ups
20 Mountain Climbers

*Repeat 2-3 times resting 20 seconds between exercises and 60-90 seconds between each circuit. 2 circuits = 150 reps, 3 circuits = 225 reps.

Intermediate Holiday Fat Loss Circuit

20 Mountain Climbers
20 Push-ups
20 Stationary Lunges (20 each leg)
40 Shadow boxing (40 each arm punches)

*Repeat 3 times resting 20 seconds between exercises and 60-90 seconds between each circuit. 3 circuits = 300 reps.

Advanced Holiday Fat Loss Circuit

20 Mountain Climbers
20 push-ups
20 Front Step Lunges
20 Jumping Jacks
10 Clapping Push-ups
10 Squat Jumps

*Repeat 3 times resting 20 seconds between exercises and 60-90 seconds between each circuit. 3 circuits = 300 reps.

Here's the Fastest Way to Burn off Belly Fat

According to Australian fat loss expert, Professor Steve Boucher, "High intensity intermittent exercise (i.e. intervals) may result in greater fat loss in the abdomen."

Basically, intervals burn stomach fat FIRST, over all other sources of fat on the body. Nothing else, not crunches, nor cardio has ever been shown to result in stomach fat spot reduction. The best news is that this type of exercise takes less than 20 minutes to complete!

Other research finds that for fat loss the best kind of interval training is the 45 second burst. That is, you do 60-90 seconds of a low intensity cardiovascular activity (like fast walking or a slow jog) followed immediately by 45 seconds of a high intensity burst, like a sprint. You do this interval exchange about 6 times.

If you are a beginner or new to this type of training you might do 60-120 seconds of a low intensity activity followed by only a 30 second burst of high intensity. This will first acclimate yourself to this more demanding type of workout. However, you'll still find the results astonishing!

It's harder to do interval training on a machine like a treadmill because you have to wait for it to slow down and gradually pick up speed. But, go ahead and use a machine if there happens to be inclement weather outside.

You can even do bodyweight interval training for fat loss in the belly area. Just like with the walk/sprint mode you can do a hig/low intensity bodyweight circuit. Here is an example:

Start by doing a dynamic warm up:

Standing high knee drill
Standing Butt kicks

Then, the bodyweight circuit:

Squats (15 reps)
Standing calf raises (15 reps)
Jump Squats (10 reps)
Push-ups (15 reps)
Triceps dips (15 reps)
Burpees (10 reps)

Repeat this circuit 3 times with 20 seconds rest between the exercises and 60 seconds rest between the circuits.

For more exercises designed to burn body fat and belly fat go to: www.xpressworkouts.com.

How to Rapidly Increase Your Exercise Capacity

Public health guidelines suggest 30-60 minutes of moderate-intensity exercise on most days of the week. However, despite overwhelming scientific evidence that regular activity is effective in the prevention of chronic diseases and premature death, most adults fail to meet even the minimum physical activity requirement.

Countless studies have shown that the most commonly cited reason for not exercising is a “lack of time” (Godin et al., 1994). This finding is universal; regardless of age, ethnicity, sex, or health status, people report lack of time is the primary reason for their failure to exercise on a regular basis.

Given that lack of time is such a common barrier to exercise participation is why I developed our Xpress Workouts program.

I recently read a study on the Gatorade Sports Science Institute (GSSI) website by Martin J. Gibala, PhD. on “High Intensity Interval Training (HIT): New Insights.” It reads,

“...From a practical perspective, one of the most striking findings from our recent studies was the dramatic improvement in exercise performance during tasks that rely mainly on aerobic energy metabolism, despite the very low training volume (Burgomaster et al., 2005; 2006; 2007; Gibala et al., 2006). In our initial study (Burgomaster et al., 2005) subject doubled the length of time that exercise could be maintained at a fixed submaximal workload - ~26 min to 51 min during cycling at 80% of pre-training VO2peak – after only six HIT sessions!”

Click here to read the full report

Once again more positive evidence mounts for high intensity short duration exercise such as with our 300 Workout program exclusive at our sister site, Xpress Workouts.

Robert Garza CPT, RTS

The 300 Workout for Everyday People

The Xpress Workouts 300 workout program is featured in our local Daily Herald. I was excited to take a couple of my best clients through the 300 Workout while journalist Robert McCoppin wrote a piece on it for his paper. Here is an excerpt:

"...The exercises are designed to work the body from one end to the other. They use primitive tools like medicine balls and body weight, and compound movements to involve more than one set of muscles, rather than using a machine to isolate one muscle at a time.

This type of training is a variation of what exercise geeks call peripheral heart action, a high-intensity form of circuit training. Instead of doing three sets at a time on each body part, participants go from one exercise to the next, promoting overall circulation.

The beauty of such a workout, personal trainer Robert Garza said, is that it combines cardiovascular exercise with resistance training, so you're gaining muscle at the same time you're burning calories and improving endurance.

Instead of just looking muscular, you should end up with "usable" strength and fitness that also looks ripped.

Best of all, you can get a more intense workout in a shorter amount of time."

Click Here to read the full article in the Daily Herald with additional photos.

Robert Garza, CPT, RTS