The self conscious feeling that comes with having man boobs and being overweight can destroy an individual's self confidence. Most often, you will not want to remove your shirt, you may be the the butt of many jokes regarding your man boobs and you may feel left out of many social and recreational activities. Though some people can hide their man boobs better than others, with dedication and persistence nearly everyone can eliminate their man boobs naturally. Following this three step process consistently will eliminate your man boobs while increasing your self confidence.
Your diet will be one of the most important factors in eliminating your man boobs. The goal will be to both burn fat thus reducing the man boobs and build muscle in the area and therefore the fuel you provide your body to achieve this is critical. Following these few simple tips EVERY DAY will drastically improve your diet and give you the foundation on which to eliminate your man boobs and add muscle.
The primary key to a well balanced diet is one that will burn fat and therefore it should be based on counting calories and moderation. Remember a calorie is a calorie is a calorie. Your ideal diet should have no more than 15% fat, 35% protein and about 50% carbohydrates. The best way to achieve these percentages is to make sure that you choose to eat foods that have these percentages in them already. Small tips that go along way include: 1)replace any white foods (white bread, plain pasta, white rice) with brown foods (whole wheat bread, pasta, and brown rice). It is also very important to get plenty of vegetables with your meals and note that potatoes and corn do not count for vegetables.
During meals, use 8" or 9" plates and not 12" plates. Fill your plate with about 2/3 vegetables and 1/3 lean protein like turkey, white meat chicken and fish. REMEMBER MODERATION! An 8" or 9" plate is very appropriate for your new diet and will provide enough room for a filling moderate meal. Also, take your time when eating, remembering it takes about 15 minutes for your mind to realize that your body is full. Eat slowly.
Strength training will also be essential to losing your man boobs, firming up your body and burning fat. Remember it is generally easier to turn your fat mass into muscle, than to attempt to build muscle mass from scratch.
A misconception about weight training is that it has to be done at the gym. In fact you can achieve a full weight regimen at home. There are numerous books and magazines that teach you how to use common household fixtures like stairs and walls to achieve good weight training. Resistance bands and other devices are also very effective and can be purchased from local sporting goods stores. There are many great fitness books and articles on the internet that can guide you, however the key is to work out 1hr per day / five days per week.
Each of those five days you want to get at least 20-30 minutes (however 60 minutes is ideal discussed below) of aerobic activity in, 20-30 minutes of weights in and 10 minutes of stretching and abs in. Personal training sessions at a gym also work well however can be very costly. Remember, strength training is extremely important because muscle burns fat naturally. The more muscle you have the more fat you can burn because generally muscle burns 10 more calories than a pound of fat without any work.
Your Diet and Strength Training are extremely important, however they will not be effective without a dedicated commitment to aerobic exercise. Quite simply, aerobic exercise burns fat. There is no better more effective way to burn fat than aerobic exercise. Again, aerobic exercise does not have to be done in the gym and can be done in the home or community. Aerobic activity can be fun, simply find an activity that you like that also elevates your heart rate and do it for about an hour five days a week. This could be running, walking, biking, tennis, basketball or whatever activity gets your heart rate pumping. Aerobic exercise works in conjunction with your calorie counting, enabling you to afford a few extra calories at lunch or dinner.
Following these three simple steps consistently will eliminate your man boobs, however you must remain consistent. Each one of these things must become a way of life and a daily habit similar to brushing your teeth. It takes time and commitment to eliminating your man boobs, however if you follow these three steps closely you will see improvements in just 2-3 weeks and you will be well on your path to eliminating your man boobs.