A lot of people once they have discovered they have man boobs, start to do workout hoping that they can be reduced if not eliminated. However, there are a few types of man boobs that one must know. Gynecomastia or man boobs due to excessive of glandular tissue can never be reduced by any exercises. At this moment, the only way to get rid of man boobs is through surgery. However, if your man boobs are due to excessive of fat (also known as pseudo-gynecomastia), then workout may be one of the solutions. Get your doctor to check the type of your man boobs or else you can self-examine by using the method illustrated in this blog.
If you are thinking of any exercises that can just get rid of chest fat alone, you are wrong as you cannot perform spot fat reducing. When you perform fat loss workout, it is meant for the whole body. In order for the body to start burn off your fat, your body metabolism need to burn off all the carbohydrate stored in your body (glycogen) first. Once it is exhausted, then your body metabolism will start to look for fat stored in your body for burning.
So which types of cardio should you do? It is depends on individual physical, health and fitness levels. If you are sedentary type, new in fitness or extremely overweight, you might want to start with moderately-paced walking from 30 minutes till an hour. As you progress, you want to increase to your pace and speed so that you can increase your body metabolism level. If you want to exercise indoor, you can try walking on treadmill machine. However, you have to take note, walking burns little calorie or fat unless you walk with extremely fast paces. Therefore, you need to progress to more intensity cardio training like running, sprinting and interval training if you seriously want to burn off your fat.
Cardio training is best to be performed in the morning (before your breakfast of course) because in the morning your carbohydrate (ie. glucose) level is low after hours of fasting. It is faster for your body metabolism to burn off all your carbohydrate and move on to burn your fat layer. You will feel more energetic throughout the day as the high metabolism stays elevated during a period of time.
“Aerobic exercise such as walking, jogging or cycling is the only type of physical
activity that directly burns body fat. For fat to be burned, oxygen must be present and
this occurs only through aerobic exercise.”
– Cliff Sheets, Certified Clinical Nutritionist and author of “Lean Bodies”
Interval training is an advanced level of cardio training which has higher level of fat burning potential. It alternates between low pace of exercise and high pace of exercise and is repeated over a period of time. You can use it for your walking, running, cycling or any other type of cardio exercises.
High Intensity Interval Training (HIIT) takes one more level higher such as you will perform high intensity exercise until you feel you lose your breath during your high pace exercise, then you will lower to your low pace exercise just to catch up your breath. Research showed high intensity exercise increases usage of free-fatty acids after exercise to re-synthesize glycogen. This explain why HIIT is so powerful in burning fat and it is by far the second most powerful fat burning exercise program. Download this free report Interval Training
In order to get rid of your chest fat, you need to combine cardio training with weight training. As Chris Aceto, author of “Everything You Need to Know About Fat Loss” said the fastest way to lose fat is with hard, heavy, to-failure weight training with 6 to 12
reps and don’t rely on aerobics exclusively. We shall cover this in the next post.
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Disclaimer: See your physician before starting any exercise. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old.