Fitness and Health |
A sensitive topic for many men, but ‘man boobs’ are a real and unfortunate condition them some men suffer from. The medical name for this condition is gynecomastia, which is most often seen in boys during puberty, but can in rare cases continue into later life.
Some men accumulate excess fatty deposits on their chest, and these fatty deposits often start to look like small breasts, which is why they are often referred to as ‘man boobs’. It is a medical condition, which is due to genetics. Our genes determine where we accumulate fat. Men mostly accumulate visceral fat, which surrounds the internal organs.
Women mostly accumulate subcutaneous fat, which builds up under the skin on the breasts, thighs and buttocks. However, sometimes the genetic wiring gets muddled, and women develop small bot bellies, and men develop female like breasts. So, how can you lose your ‘man boobs’? Can it be done with diet and exercise?
How To Lose Man Boobs
(advertisement)
The are several ways to tackle ‘man boobs’. Extreme methods may involve surgery to remove fatty tissue or hormonal treatments to encourage the body to relocate its fat deposits. However, exercise and diet can help too.
If the medical approach is not an option, then the only way is to drastically reduce overall body fat. Although some recent research has suggested that spot reduction of fat is possible by working adjacent muscles, the best course of action is to aim to reduce total body fat and also build muscle to increase metabolism.
How To Use Intensive Exercise To Lose Weight
Intensive bodyweight circuit training exercises are possibly the best way to start this process. A major advantage of circuit training is that it can be done in the privacy of your own home, so there is no need to feel self conscious when working out. Also, it is free, as it requires no equipment or gym memberships. For those that are not sure if bodyweight circuit training will get you fit and toned, then remember that such exercises form the basis of most military fitness training and martial arts training.
We have several circuit training workouts featured here on MotleyHealth.com that will be suitable. However, this routine will also help you to burn fat and build muscle:
- Star Jumps – yes, that classic old school exercise, also known as jumping jacks. Similar to skipping, these will get your heart rate up and blood flowing. A good way to start a workout (after a few looseners/warm-up stretches). Aim to do about 50 in the first set.
- Squats – bodyweight squats are also a very effective exercise in terms of fat burning and muscle building. As they work large muscle groups, you quickly start to tire, and this increases fat burning as exercise becomes more intensive. Aim for 50 to start, and follow squats with alternate lunges.
- Alternate Lunges – start with your hands on your hips then take a long step forward, and sink your torso but keep your back erect. Once in the lowest comfortable position, push off on the front foot to return to the start position, and repeat with the other leg. Lunges are surprisingly tiring, especially after the star jumps and squats.
- Press ups - The legs should be tired by now, and blood racing though your body. So time to hit the chest and arms with press ups. Press ups will build muscle in the chest (potentially spot reduce some fat) as well as in the shoulders and arms, which can help to offset the fat. They are also useful for helping you to maintain an upright posture, which again helps to reduce the appearance of your ‘man boobs’.
- Crunches – After the leg exercises and press ups, you deserve a good rest, so do as many crunches as possible. Although these will not help with your chest directly, they will give a better full body workout.
- Squat Thrusts – The press-ups and crunches gave your legs a rest, so do a set of squat thrusts. These can be a real killer at the end of the circuit, and really get your heart rate thumping in the maximum fat burning zone.
- Vertical Jumps / Box Jumps – Box jumps are a fantastic plyometric exercise. You need a lot of practice in basic vertical jumps first though before you can perform a box jump. Box jumps are simply jumping from a stationary position up onto a box.
Once you have completed this circuit, take a short breather, then repeat. Aim to complete 500 exercises to start with. Star jumps can make up a bulk of these. A typical session may include three circuits (i.e. the above set of exercises repeated 3 times) with 150 star jumps, 125 squats, 50 lunges, 50 press ups, 75 crunches and 50 squat thrusts.
(advertisement)
As you progress you can add more exercises, especially press ups. With a lean diet (see our fat burning food diet) and a healthier lifestyle you may be able to manage your body fat better.
(advertisement)
Jog twice a week (don’t need excessive – just 3kms is fine for now). Gym 3 times a week, full body workout each one (maybe bench press, seated row, military press, incline dumbbell press, wide grip lat pull-downs, shoulder lateral raises, crunches- 3 sets of 10 reps for each, need spot/fail on 9th or 10th rep). only eat bad sugars (the ones in chocolate and ice cream!) one day per week.
I have a fatty chest, is there any medicine to reduce a fat.
No, diet and exercise are the key. Eat lean and workout intensively.
I’ve always had man-boobs since I was a little kid, and I workout and I’m big.
I have been working out for like a month everyday and my stomach is getting more soft jellyer is that good or bad?
Hard to say Armando. Your stomach could be softer because the deep visceral fat (the fat that surround internal organs) has reduced. This would be a good sign. Keep working hard, combine weight training and intensive cardio workouts, and eat healthy. In time you will hopefully reduce the fat levels.
so a jiggly stomach is good?
Well, it is not good, but if it was larger before and you have been exercising, then it may be jiggly because the solid fat deposits have broken down leaving looser skin to hold it together. Stick with the exercise and diet plan and in time you should be able to firm it up.
Have you lost weight in the last month? Did you measure your waist circumference?
I dont know sometimes i look at myself and say im looking better but when I’m in the fitting room trying to find my size im like damn i am getting bigger i dont know why….is it the weight lifting or what?….or is it because i just lift and dont do cardio?
please help me out, what should i do?
If you are concerned about your progress then you must monitor your progress, both in terms of biometrics (body measurements and weight) and the exercise you are doing.
If you are getting fitter (exercising for longer at a greater intensity), getting stronger (lifting heavier weights) and also getting slimmer (less fat on arms, legs, stomach, chest etc) then you are making progress.
It is not always advisable to try to guess if you are making progress, as you may be wrong, but your guess may lead you to becoming less motivated and feeling like you are failing.
Did you change your diet? Remember that diet plays the most important role in re-shaping the body. You must ensure that not only are you exercising but you are also reducing calories, reducing sugar and high GI carbohydrate, eating less junk food etc.
Eating has always been a problem and there is nothing but carbs at home what should i do?
Sounds like that is the problem. If you cannot change what is bought then you must try to speak to your parents about it, and tell them how you feel, and ask that they can start buying healthier carbohydrates (fresh fruits, vegetables) and less bread and refined carbs.
Thanks!!!!!
can u help me?im 19 im a thin guy but i have a belly fat and a man boobs?
What are you doing at the moment Joseph? Have you started exercising and dieting?
hi i just started to get really serious about my weight in 2 days of cardio exercie i went from 237 to 230 but now i seen to not be losing anymore weight i eat furits and drink water and only intake about 1000 calories a day i try to 2 45mins work out a day i’m 16 and need help.
i’m 20 years old & i hv fatty belly and thighs….wht all exercises do u recommend to get rid of this, and wht shud be the ideal time of workout to start with??
James, that 237-230 7 pound loss was probably only water weight, You can not really lose 7 pounds form just two days of working out. Also 1000 calories is not healthy and you will gain weight from nutrition deficiency. You need to eat 1700-1900 calories a day and NO LESS. Eat fruits and vegetables, but you need meat also because you need the protein! as long as you eat 1700-1900 calories a dayand you exercise at least 3 times a week, you WILL lose weight, Remember weight can not be spot reduced, only your body can choose so don’t be discourage if you dont lose belly fat right away because as long as you are losing weight thats all that matters.
I’ve lost 50 pounds, have only eaten good carbs, lean protein, and fiber. But I still have a pot belly And man breasts. Help?
Hi Simon. Firstly, well done, losing 50 pound is excellent work!
Have you been exercising? If not, then get exercising now. Bodyweight exercises: squats and lunges, push ups and dips, crunches and leg raises, burpees and mountain climbers. All are described here (use the search box), very effective and great for toning and burning more fat.
Hi,
I’m 28 and I always been overweight. I have a big belly and man boobs and I smoke; I know; It s not a healthy lifestyle at all. but i get bored quickly once I start walking or jogging and I’ve tried once the 0-carb diet; it worked but due to my work and home made plates; It n not an easy diet! I need motivation. Any ideas or advices pls? what do I do?? thanks
Ray, have you ever thought about martial arts? I find that it provides excellent motivation as well as an excellent workout. For anyone that really finds it hard to self motivate, a good class can work wonders.
Ultimately you need to sort the diet out though, keep it very healthy. Try to follow these general healthy eating rules.
Hello . Before i started i was 105 Kg know am at 78 Kg ” am 5’6 ft tall” i play 50 min treedmail burning around 400 cals & elliptical for 30 min burning 300 csls & i do weight liftting 4days a week & cardio for 6-5 days .. & i eat around 1000-1400 cals a day .. I realy dont know what to eat more .. So how is my work-outs? Can you give me any advices? ” sorry for my bad english its not my native lang”
Thank you
Ak, losing 27kg is a great achievement and you are a healthy weight for your height. Doing some more bodyweight exercises and less treadmill/elliptical may give you a better all round fitness and help tone ans strengthen more. Although that depends on what your weight lifting routines are like. Are you getting enough calories though? You seem very active. Once you reach your ideal weight you need to start increasing again – and eating a healthy and balanced diet.
Hello,
I am a 26 year old male, I’ve always been tall and thin, twiggy even. I’m 6 ft 2 and weight around 130 pounds but, I’ve always had tiny man blobs, mostly when I was 12-13 but definitely came back full force in my twenties. I’ve never worked out much but desperately would like to work on losing the fleshy chest and twig arms. I am a vegetarian but eat pretty well, could stand to cut back on beer and bread a lot though, what would you suggest for a complete weakling to start off with? My condo has a gym but I’ve used not much other than the sauna lol.
Start with bodyweight exercises – squats, push ups, chair dips. Maybe get some dumbbells and do curls, rows and shoulder presses too. If you eat eggs, then eggs are your friend! They are an excellent source of protein. Ensure that you are getting most of your carbs from a rich variety of fruits, vegetables, pulses and seed/nuts, and not just bread and pastry. Vegetarian diets can be really unhealthy if there is a reliance on just a few foods.
Make your first goal to do 100 push ups and 100 squats each day. Work up from there.
thank you for the help ^_^
my weight lifting routines are
Sat – chest & tricep & aps & cardio “I burn in the cardio around 700 cals ”
Sun – back & biceps & aps & cardio”"
Mon – legs & aps & cardio”"
Tues – shoulders & forarms & aps & cardio
Wed – REST
Thur – cardio only
Fri – cardio onlu or rest
—–
can i still do my heavy cardio & build muscle & get tonned ?
PS “i have some loss skin & a small belly & some man boobs”
& i can feel that i got much muscle since i started my prog
& thanks again for helping us ^__
You can still do cardio and lifting and stay toned yes – most people do this. I would suggest that you try rearranging your workouts a little, as at the moment you are doing 4 days of weight lifting then 3 days of cardio/rest. Better to alternate cardio and weight training.
so am doing now a total of 6-5 days cardio & 4 days weight lifting .. you mean to do 5-6 weight lifting & 4 days cardio ?
Do that same amount of cardio/weight training, but split more like this:
Sat – chest & tricep & aps & cardio
Sun – cardio only
Mon – legs & aps & cardio
Tues – shoulders & forarms & aps & cardio
Wed – REST
Thur – back & biceps & aps & cardio
Fri – cardio only or rest
Also on the weight training days, do the cardio in the morning, then have a good breakfast and lunch, and weight training after lunch, if possible.
nice .. thanks for the help .. am liking the new routine lol
so in 3 months maybe can i c some results ?
Hopefully sooner that 3 months. When lifting, perform a warm up then 2 sets of 8-10 repetition for each exercise. Keep a log and aim to increase the weight slightly each week. Keep the diet clean, avoid those refined carbs, sugar, bread, white rice. Eat lots of colorful vegetables, eggs, chicken, fish, meat etc.
thank you very much .. am hoping to reply here again with my results … ^_^
Hi im 14 and im fat around my belly and i have man boobs what workouts should i be doing
Perform the circuit that is in the article above. Aim to increase reps each time, work towards exercising intensively for 20-30 minutes. You could run in addition to the workout too.
Most importantly, you have to eat a healthy diet too.
Hi, I want to loose belly fat, but it’s hard for me because I don’t really have anybody pushing me to loose weight, I don’t really have any motivation, or a routine. I want to go to a gym, but I have no way of getting to one. I don’t like being, “fat” everytime I work out, I do hi knees for 4 minutes and do six inchs, and a couple of sit ups. I feel like I should be doing more.
Hi Clay. Yeah, you should do more. Add squats, burpees, push ups, lunges, jumping jacks, mountain climbers, crunches, leg raises and you will have a good little workout. Perform 20-50 of each and then repeat, making an intensive bodyweight circuit workout.
Remember to eat a healthy diet too though as this is absolutely vital in losing weight.
Hi im 15 and im overweight. Ive been exercising for about 2 years mostly (swimming and walking) because my parents made me . Now I want to lose weight. I weight about 192, have belly fat, and “man boobs” slighty. Currently i watch my calories to be around 2000, but i feel that carbs are a HUGE probFor me because my family eats rices and bread all the time because of our nationality. I try to cut down but it is like all we eat , what can I do? I camw here because i started doing my own ab workout everyday ( a set of jumping jacks, sit ups, crunches, leg raises and i try to do push ups but cant do 1) what do you recommend for normal workout (running and swimming) because thats what i do mostly and what for ab workout. Also i would like to now what to do for a muscle workout. My goal is go fown to around 175 with mostly muscle and no man boobs. Sorry for making thid long, but need help!! Oh and will is NOT a prob. Willing to do whatever it takes.
Oh and my height is around 6’1-6’2
Hi MJ, bread and rice really are problems. Why not just cut back on the staples at home and eat the fruits and vegetables. You can still have a little rice, just make sure it is no more than a handful (cooked) rather than a whole bowl.
hi, im joe, im 15, 117 pounds and i have been working out for about a year. i have alot of muscle everywhere besides my stomach. i have a little fat on it and i want to know how to get rid of. i run a mile 5 days a week, and do crunches and sit ups, i eat very healthy, what can i do.
Hi Joe, start doing a combination of bodyweight workouts and weight training, i.e. push ups, mountain climbers, squats, lunges, jumping jacks and crunchs, then with weights deadlift, bench press, shoulder press, curls. This will raise metabolism more and help burn more fat. Also do some weighted ab exercises, hanging leg raises and generally work the core more.
Hi I’m 17 about 6’2 And I weigh about 240 pounds, and I run a lot(track/cross country) but I can’t seem to lose stomach fat. I run 3 miles or more a day. I may be overweight but I’m pretty healthy. Food in my house is like 90% fresh rest frozen. Anyways I just don’t know what to do, I really dislike curl UPS. Is there any alternatives?
Hi Alex, sounds like you need to look closer at your diet. Although fresh food is healthy, healthy food does not prevent weight gain, energy is energy. So look at portion size, look at refined carbohydrates (bread, pasta, white rice all cause weight gain). Do more than run 3 miles a day too. Start some body weight exercises, such as push ups, burpees and squats, these really help.
I have been working out close to a month my arms have gotten bigger like i wanted now i want more definition and want to lose belly fat and build my chest. I have been running a mile every day on a treadmill should i keep lifting weights or what??
hey, i currently weigh 260 and im very upset..i start my workout routines about a week ago and determined. I am also following a diet. I do elliptical 30 mins everyday. Can you please tell me how to lose this weight especially the man boobs. Thanks
Yes CW, if you want definition you need to build muscle. Push ups and chair dips are very good if you do not get to the gym, otherwise its bench press, shoulder press, rows and curls (mostly).
Hi Raj. In addition to the elliptical also start doing some weight training, focussing on shoulder press, bicep curls, squats, rows and bench press. These will increase fat burning and hopefully start to tone more too. Diet is still vital, so ensure total calories are reduced and healthy food choices increased.
should i continue to take creatine? to also define my arms? i have noticed my stomach getting slimmer from running but i also what the noticeable abs.
two years ago i weigh 140 (17) now i am at 182 i have stopped working out. I started to work out again its been more than a month and i havent seen any changes am not doing the right workouts? Is there different workouts i should do to speed it up?
Ap, to lose weight you need to reduce calories and eat a healthier diet as well as exercise. Look at our nutrition section for more information on that. For exercise, a combination of cardio exercise with varying levels of intensity, and bodyweight training with weight training is best.
Hi. Im 24 around 6’8″ around 245. body type is slim but i have slight body fat on my chest area. i want to get rid of it quick. I don’t do alot of excess eating. it just started getting this way this last couple yrs. cause i was around 225. now im 245…250
Eat a healthier diet (less sugar, refined carbs, junk food) and start working your upper body, plus do core, leg and back exercises too.
hi im thomas and im 16 and about 164 pounds and about 5’8″. i recently started working out about 3 months ago. i hit the weights pretty hard around 90 minutes at least with my friends and i take supplements. VPX NO Shotgun V3 is what im taking right now and i feel pretty good. i dont really work on cardio that much, but i want to start just as much as i lift. im not real sure what the best cardio work out is that can take the most belly fat off weather it be a treadmill or stair stepper. could you please help me ?
If you are doing a lot of weights then best to do a 30-45 minute cardio session either early morning or on the days you are not weight training. You can use either machine really, or just jog, swim, row etc.
What about the mental benefits of bodyweight training? Can they equal the mental benefits of running?
Hi Kieron, not really sure what you mean. There are reports that say that exercising outdoors can improve mental health, but exercise in general can really help, running or any other type.
hi im 12 and i have small man boobs,belly fat and big thighs (i know im not proud of it)my height is aroun 5ft 7 and i go to the gym around 2-3 times a week (tredmill,rowing machine,im to young to use the weights yet :-( ) but i dont see any improvement please help+ what am i doing wrong oh and my weight is around 12 stone :-(
Hi Alex. 5ft7 is very tall for a 12 year old, is that really your height? If you are exercising on a regular basis and still gaining fat then you need to improve how you eat. Do you eat any junk food, sweets, fizzy drinks, chips etc? Try to eat only healthy foods and keep up with the exercise. How long have you been going to the gym? Maybe you just need to give it more time, results can often take a while to come, you have to get fit first.
yeah that really is my height im supposed to be about 6ft 6 when im older! i have sweets occasionaly im not to keen on them to be honest i dont have chips often and if i do ther the healthiest ones we can find,i do drink quite a lot of fizzy drinks but i am trying to cut down on them( plus if im at the gym then ill have either water or an energy drink such as lucozade light) ive been going to the gym for about 2 and a half months hope this helps
Hi Alex. Best thing would be to reduce those fizzy drinks. Then in the gym also start doing a range of bodyweight exercises such as push ups, burpees, mountain climbers etc. What sort of exercises do they teach in PE these days?
hello sir….i am 17 year old boy from india…can u please help me to loose my body weight and belly fat as i am 62 kg and height is 5’7′ ft as quickly as possible…but please state simple exercise only and if diet plan is der..please tell me some indian food for it????
i will curiously waiting for your reply on my query
Hi Vineet, the exercises set out above would be a good place to start, alternatively read through the MCD Weight Loss Plan and follow that.
I recently turned 40 and it seems as if my metabolism has “shut down”. I have kept my normal routine although the weight is piling on! My routine consist of; eating buffet style(like a beast), playing hoop once a week / cycle 1 hour 2 times a week, and celebrate by drinking approximately a six pack of light beer after workouts. Do you think that an age related lack of hormones is to blame for the sudden change? If not what else could have caused the sudden shift in my metabolism?
Hi Thomas, it could just be that you are eating more and drinking more. Possibly hormonal, but metabolism never shuts down, it is always working otherwise we would have no energy at all.
Hi! I guess I’ll start with a semi detailed description of me: I’m a 24 year old male. 5’10 and weigh 180. I lost 80 pounds a few months ago from dieting and walking/jogging every second day. I’m now powerwalking/jogging hard for 25 minutes on a treadmill on max incline and then doing a cool down of 5 minutes. From there, I do a good 10 minutes of crunches. I do push ups and lunges as well. I want to cut down my fat, mainly around my chest, stomach and butt/upper legs. I’m not big boned, but above average, and am above average with muscle build (though the fat does hide that). My BMI shows I’m overweight, but I never go by those since it doesn’t account for muscle mass.
I was wondering how I can lose that extra fat (all loose, nothing solid) so I can get that six pack and nice built chest. Thanks!
Hi DForce, if your goal is a big chest then you need to keep working on the weights. Make sure you are getting around 180 grams of protein on the days that you are lifting weights, and really push yourself to lift more. On the other days reduce calories to around 1500 to help burn more fat. Ensure diet is still balanced on these days with lean proteins and low-medium GI carbohydrates.
Hi, im a 24 year old guy that weights 280lbs thanks to surgery. I would like to drop back to 240 as a goal setter now that i am able to get back into sports and working out at full speed except for my wrist is very weak due to tendon problems. Therefore push-ups is a def. no. what would you suggest i do for work outs and eating?
For workouts, anything that does not involve putting pressure on the wrist. Lots of leg work – squats, jogging etc. If you can pull with your arms, then gentle dumbbell rows may start to strengthen your wrist again, with light weights. But speak to your doctor if you are not sure if that it possible.
Eating – a lean, calorie restricted diet. Lots of advice on diet here: Diet and Nutrition articles
i am 16 years old and my weight is 185 and 510 i want to lose all my belly fat and lose my man boobs and i go to the gym every other day i bench and work on traps and abs i dont know what else to work on please help me i really need to lose wight. and can you please tell me what type of foods to eat thank you.
Joshua, to lose weight you should work your whole body. Start with squats / deadlifts, then move to pull ups / lat pull downs, bench press and shoulder press, then do your abs last. On days you lift eat more protein, on other days reduce Calories to help with fat loss.
if i keep on this work out schedule and the diet plan in how long will it take to burn most of the belly fat?
Not really possibly to say Joshua, we are all different and all burn fat at different rates. Do not worry so much about the how long, instead the how. Just keep exercising well and eating healthily and in time you will get results. Remember that you need to maintain this regime to keep growing and to stay slim.
I’m 14 and I workout really hard but I can’t seem to get rid of my man boobs. I would change my diet but I hate vegetables what do I do!
Firstly, you need to eat healthy food. Nobody really hates vegetables. For those that never eat them, they are an acquired taste, which means after a few times you will start to like them. A healthy diet is vital, so cut all the junk food and soda and just eat healthy food.
What exercises are you doing at the moment?
Hey Guys i’v been doing a diet and like walking each day from 1 hour to 3 hours or 2 a day everyday i was 160 Kilo’s or 150 kilo now am like 95 Kilo’s i think Now am wanting to lose more but like i have like Man Boobs and Jeglly Belly everyone is telling that i look different since i lost my weight but like when ever i shower i see my man boobs ;p and belly and go like blah i need to remove those :< what should i do i dont have time to go to a gym since my night school started i can only walk like 40mins fast walking and do that exercise will you lay down and pull ur upper body up *i dont know the name of that exercise ;p* i do it like 30 times or 35 times with out stoppign maybe i'd stop for 5secs after i reach over 21 or 23
please help
hi im 24 years old i am a very very slim person and find it hard to gain weight but i have a slight pot belly, i have been doing alot of sit ups and push ups for last 2 weeks and getting abs but i dont think the pot belly is going away, i also do like 70 star jumps a day but i dont think it is working, im not allowed to do running and things like that. is there any other ways to get rid of it and keep my abs up?
Hi Khalid. Firstly, well done for losing over 50kg, that is excellent work and no doubt you have added years to your life. Just keep as active as possible, keep walking when you can. Doing 10 minutes of bodyweight exercises in the evening will help to, start doing squats, push ups, crunches (I think that the exercise you describe is crunches). And as you lose weight refine your diet, remove more bad foods and eat just healthy good food.
Can you do weight training Alex? If you start a weight training program and increase your daily protein intake you should start to build more muscle which will help you lose your belly fat.
if i did the press ups, sit ups, crunches, squats and star jumps. what would that do for my body if i did those excersizes up to three times per day? and how quick will my body get abs and nice flat tummy?
Hard to say really Alex, depends on your diet and genetics really. You should really only need to do one workout each day of one type. Also, if you cannot run, are you sure star jumps are OK? Maybe you should check. If you are already very slim and you want to tone up, weight training really is the best option. If you have no weights work on push ups and bench dips too.
oh ok kewl. thanks.. i dont have weights but push ups are easy to do, and yes star jumps are ok i have checked what i can do. and my diet is pretty good, i have very healthy breakfast, and each fruit each day and have some meat like every few days for iron.. so im pretty healthy.
thank you for your help…
hey thanks for the reply i can handle doing Squats its easy i think ;p as for the push ups i cant even do 1 single one :S i cant seem to do it rite i think >.<
as for weights am buying a 20 kilo two of them
Push ups come with practice. Just try to do some each day. You can start with “three quarter push ups” which is when you put your knees on the floor.
What weights are you buying? Two 20kg dumbbells? You may find those a little heavy for some exercises to start with, best get adjustable weights.
about the the three quarter push ups do u have any pic or video of *quarter push ups* ;p
about the 20kg is to much u think hmm the adjustable weights seems nice also thanks =D
about special excersie for the belly and the man boobs is doing push ups and crunches and squats and walk ?
how much should i do of crunnchs and squats ?
Hi Khalid,
There are no specific exercises to reduce belly – just workout often and intensively, work the whole body and aim to get fit.
About the weights – what do you plan to do with them? Really I recommend something like these: US Weight 105-Pounds Weight Set with Dumbells
You can then do a wide range of exercises using a variety of weights, such as deadlifts, bent over rows, shoulder and bench press (need a bench), various curls, tricep extensions, lateral raises, dumbbell rows etc. etc. Much better than have just 2 20kg weights to work with.
Bear in mind that the weights I linked there is a beginners set. Next step up is to get a set of iron weights and ideally a solid bench and power rack too.
And the three-quarter push up:
http://www.youtube.com/watch?v=D7r4-SVfFAw (sorry, cannot embed it here today).
oh okay thanks the Three Quarter push seems to easy i just done a few ;p
thank you !! =D
It is amazing how quickly you can improve at push ups if you train most days. Set yourself goals, such as to do 100 push ups. To start with you will need to break this down, maybe into ten sets of 10. Then in time you will be doing 20, then 30 or without stopping.
Thanks for the Quarter push i did alot of it yesterday i feel like it’s normal like it’s not usefull i tryed doing normal push ups but sadly i cant even do 1
Keep trying. Do the quarters still, do 100 a day if need be, but also try full push ups each day too. Strength will come, takes time for muscles to develop.
I like to run for the mental as well as physical benefits. I generally run (steady state 3-4 days per week for 30-45 mins. If I were to add some bodyweight circuits, can I also maintain my existing running program without overtraining? For example, could I just maintain my running while perhap adding 2 days of bodyweight circuits? Pr would I be better reducing my running to fit in more bodyweight stuff? Thanks for any replies.
You should be able to do both. If you goal is to lose fat and your current regime is not working, then you need to either increase exercise or decrease calories.
Thanks. Can bodyweight circuits exceed the calories burn of, say, a 40 minute run? I have become more interested in bodyweight circuits combined with running as a viable fat-burning method, but wondered which burns more.
The are probably quite similar, obvious depends largely on your fitness and strength. If you are already a good runner then you may be able to push yourself harder and so burn more calories. But, bodyweight exercises can build more muscle, especially upper body muscle, which can in turn boost your BMR and this helps you to burn more fat.
Hi My name is Bhaskar
My height is 5,6
My weight is 72kgs
i got belly fat and a man boob chest
so tell me what i should do to loose my weight at home i dont have time to go gym for exercise.
I am dong a little workout at home
dips-15(each with three sets)
sacts-20(three sets)
skipping -about 350
crunches-11(three sets)
just help me out.
Hi Bhasker. That is a nice little circuit training workout. Aim to increase this, more dips, more squats (sacts?), more crunches.
Add also: push ups, back extensions, leg raises
To make it more dynamic, do burpees too – from standing, squat down to the floor, hands on floor, kick feet back into push up position, do a push up, jump feet forward, stand up. Sometimes called a squat thrust too.
If you can get your hands on a kettlebell these are good too, just doing kettlebell swings will burn fat and improve strength.
I think I have gynacomatesia, because my nipples are really soft and pink and man boobs as well. Is that because of a hormonal thing? Can it be reduced through exercise?
Hi Lazarus, if you think that you may have a medical condition then you need to see a doctor.
hi, I have been going to the gym 3 times a week for the last 6 weeks. I have lost 3 ins around my belly and 6 lbs of weight, this is all on a limited amount or no carbs diet and working hard. Now I need to build muscle so please can you tell me what are the best carbs to eat and when to eat them as I dont want to put the fat back on.
Best carbs are low GI carbohydrates from a variety of vegetables, fruits, pulses and nuts. There is not really an individual best carb because every plant contains different nutrients and vitamins, so variety is best. But to maintain weight, low GI works well as it helps to regulate blood sugar levels, and hunger.
For muscle you need a healthy variety of protein too. Eggs, lean meats, chicken are great sources. To build more muscle you just need to keep increasing the amount of weight you lift, both in terms of volume and intensity (number of reps and weight).
should i stay away from pasta as some say its a bad carb
Pasta is not a “bad carb”. Any carb is bad if you eat too much. Pasta, like many vegetables, also varies depending on how much it is cooked. Al dente pasta is lower GI and soft cooked pasta. As soon as you start consuming more carbs than you are burning through metabolism and exercise, you will start to increase your fat deposits again. Pasta is also very energy dense, which is why some people may simply refer to it as “bad carbs”.
Hey
im 16 and Ive had a fatty belly and man boobs since 6th grade. I eat pretty healthy and try to do p90x with my dad. But i never seem to stay motivated with the program and feel too tired the next day. I would really like to change this and lose some of this weight! Thanks!
Hi Matt, what exactly are you asking? It is understandable that you will feel tired the day following a P90X workout, but then this is how we get fit, by exercising hard and then recovering, then exercising again. If you dad is doing it, then I suggest you stick with the plan, support each other.
Hi.
I am currently 13 right now. When I was a toddler, about the age of 3, I had to undergo a surgical operation because I had a bone sticking out into my skin layers. Before the operation, my parents told me that I was as thin as a stick, but my appetite seemed to constantly increase. I have been overweight since I believe pre-school. I am currently doing a diet in which I have lost 27 pounds in the last 5 weeks, and the only exercise that I get is from my daily physical education course in school. My daily consumption of calories averaged out between 2,500-3,500. Sometimes, I even went up to 4,000. At the beginning of my diet, I weighed about 205 pounds. I currently weigh 178 pounds. I want to get rid of my man boobs, but I do not know exactly how. I read from another website that if you try to gain muscle where the fat still is, then that area of your body will just get bigger in size rather than being more muscular. I have always had good chest muscles because I genetically inherited that trait from my dad who also has good chest muscles. Do you think its safe to just work out my chest muscles or lose the man boobs first before I try to gain muscles?
Hi Chris, to avoid the risk of building some muscle tissue under your chest fat, which could make the problem appear worse, just focus on getting fit with cardio exercise for now. What exercises do you do in your daily physical education course? Maybe do something that compliments these, or repeat some in the evening. Or take up running, martial arts or a sport.
Hi. I’m 15 years old boy and I have some problems with my stomach and my boobs. I excercise every day, over a 6-7 weeks. I am 163cm, and 60kg. And I am going to football practice. I don’t know how to lose my weight. I don’t know what to do. Please help.
Hi Lell, have you lost any weight in the last 6 weeks? If not then you definitely need to change your diet. Eat more healthy fresh fruits and vegetables, less junk (ideally no junk at all), no sugar, no processed. Are you getting fitter? Or are you doing the same exercises today as you did 6 weeks ago? Always push yourself to get fitter.
Hi,what are some cardio workouts i can do to lose belly fat
Brian, just about any cardio workouts will help reduce belly fat. The more you exercise, the more energy you burn up and the more fat you use for energy. Diet is vital though, so decrease total calories and eat healthily.
Thanks
Hey I’m coty and I’m 5 7 and seem to be stuck at 217. I did wiegh 250 and I did the low carb diet and hi protein. I usually jog or walk 2 miles with a 40 pound vest on every day if not every other and gym about 4 days a week. I want to join the marines but have to wiegh 190. I have a lot of will and heart just starting to get a lil discouraged cus I been stuck here for about 8 or 9 days and that’s my dream:/ and only got 3 months left. Please help and give me some pointers.
Hi Coty. You really have to be strict with eating. Take a look at the diet plan on the 1 week belly fat loss plan. It is very lean, you have to restrict calories to lose weight. So long as you maintain enough protein and essential vitamins and minerals, which this diet does over a short term, you will be OK. Your BMI is 34, so you need to work hard to lose weight.
You have lost 33 pounds, which is a great achievement. Now you need to up your game to lose the rest. Increase the distance / time you jog walk each day too. To be in the marines you need to be comfortable marching 10 miles plus, with a pack. Work towards this.
Hey I’m Addy and I’m 5″7′ and have fat belly and man boobs. I’m 23 and my weight is 73kg. So what should i do to get rid of man boobs and belly fat in around a month or two. Plz provide a proper diet plan also.
Hi Addy. Rather than a proper diet plan you should read our article on the basics of a healthy diet.
As for exercise, full body circuit training workouts and weight training will start to get you in shape. Focus on building total muscle mass, do not become too focused on working your chest.
Hello. I am a 13 year old boy that weighs 125pounds and is roughly 5’0.
Most of my fat comes from the belly and chest though i excercise cardiovascularly by doing activities such as football 5 hours a week and go to the gym just once a week but excersise thouroughly for an hour.
Ambitious as it sounds, i aim to get 6-pack abs as soon as i can but i have heard that gaining muscle underneath the layer of fat will just make me look a little more overweight therefore i need to burn the fat off first… My eating habits are bad though, i probably consume 3000 kl’s a day on sugary or high on fat foods… Included to the obvious of withdrawing those foods from my diet, is it wise to have low carb intake with high proteim?…
Please can you tell me your take on my view and suggest a suitable diet and exercise to burn fat and build muscle for a healthy, ’6 pack’ look…
Many thanks, Oliver :-)
Oliver, first off you need to radically change your diet. For now do not worry about calories, worry about quality. Ideally every one of those 3000 calories should be healthy, with about 60-70% coming from fresh fruits, vegetables, pulses and some staples (but nothing refined, processed etc), 20% protein and fat (mixture of fish, seafood, poultry, lean meats, eggs, cheese, milk, yogurt). General advice is that you can allow up to 10% as treats, although this is for a healthy diet where you maintain fat levels. As you are an athlete and still growing, it is important – in fact it is VITAL – to get adequate nutrition.
So, read the “basics of a healthy diet” article that I linked in my previous comment, and just keep working out as you are. Teenage years are very demanding, teenagers actually require more energy (calories) than any other age group due to the rapid growth and development. Coupled with your football training and gym work you need energy, but it has to be healthy and nutritious.
Hello, I am a 19 year old guy that is 6’1 about 235 lbs and I find that my weight is constantly going up and down, I work at a fast food restraunt, which does not help me with the whole eating healthy thing, when I start on some kind of diet I cant seem to stick with it.
I eat 2 meals a day around 8-9pm and after work before i go to sleep, not wholesome at all, burger and chicken nuggets and the only veggies they have are salads that I cannot help but drown in salad dressing when eating them.
I work typically from 6pm-2am 4 days a week and I cant seem to find time to workout as I sleep all day. I was curious what is the appropriate number of hours I need to sleep, and how can I fit a workout like this into my schedule without feeling weak at work?
My goal is to lose weight so I could join the army, but I dont want to make a fool of myself by going in there with man boobs, and flabby stomach, and my thighs are getting bigger too!! :(.. plz help lol thank you in advance!!
I think my goal is to lose 40-50 lbs.
Hi Jordan.
You really need to make some big and important changes. Firstly you need to develop more structure to your daily routine. Working nights is very hard, however, you do need to learn to manage your time better. You still only work 8 hours a day, which gives you 8 hours sleep (ideally) and 8 hours to yourself. In those 8 hours you should be able to workout at least once.
Tip 1: take your own food to work. There is nothing wrong with this.
Tip 2: use olive oil on salads, no cream.
Tip 3: Exercise everyday. Do if first thing in the morning.
I used to work nights (washing up in a restaurant, waiting on tables) and my routine was pretty much like this:
6pm-2am – work
2am. Quick, small snack, bed.
10am. Up, healthy breakfast, get out and do something. This is a good time to exercise or shop etc.
1-2pm Have some lunch.
Then rest in the afternoon, chill out, like film, television, reading. Then get ready for work.
There is no reason why you cannot have a normal day, albeit an upside down one. If you join the army then you need to learn to follow routine!
Exercising in the morning after you wake up will also mean that you refill before you start work.
Ideally you should try to sleep as soon as you get in. I know that it can be hard to wind down at that time of night. Having a shower or bath may help. Try to sleep as soon as possible so you sleep mostly at night.
alright thank you, I will do my best to get myself into this routine.
I have been an athlete my entire life. I was a professional baseball player but now have retired. I have always had a pitchers belly. I eat right, and excersise daily, but cant get rid of it. Also, I was never really able to do much chest exercises being a pitcher. Now, I am trying to gain, and I know has a lot to do with genetics. But, what are different things I can do to gain larger size.
Hi Dave. To gain more muscle you need to increase protein intake and just lift more, i.e. heavier weights, more reps, more often. Build up your strength. What is your diet and exercise like at the moment? You may simply be eating a little too much of the wrong foods.
Hi I need some help/tips on how to lose some weight. I’m 14, 5’9 and 185lbs I have a fat belly and “man boobs” I run a couple kms a week but obviously not enough got any tips on how to shape up?
Hi Chris, first of all you do indeed need to run more than 2km a week. Aim for around 4-5km 3 times a week to start with.
A healthy diet is essential. You are growing at the moment so need to ensure that the energy you consume is also providing nutrition. One reason teenagers gain weight is simply poor diet. Your body craves more energy due to the growing demands, but if that is just “empty carbs” such as bread, pasta, junk food, sugar, then your body will just keep craving more as it need vitamins, minerals, proteins, healthy fats and fiber.
So in addition to running more, start eating a healthier diet. Aim to get those 5 portions of fruits and vegetables a day. Stop all candy, soft drinks, chips etc. To reach your full physical and mental potential you have to eat a healthy diet and get plenty of exercise.
Hi, im 19, 6-4 240. I need some help getting started losing weight! Im up for anything. Can i get eventually as cut up as some of these guys if i put my mind too it?
Thanks
Hi Richie, yes you can. You just have to start off by eating healthy and exercising every day. See if there are some classes near you, these can help keep you motivated and on track. Many fitness instructors are on Facebook these days and sometimes remind you when the classes are! To get cut up you need to get used to eating a very healthy diet and doing a lot of weight training and cardio exercise.
I’m 23 and I’m desperate to lose belly fat and my small man boobs. I weight 14st but am 6ft 2″ tall and been told I am an ok weight for my age and height.
I go to the gym 3 times a week I do 20 min on a x-trainer at a running pace (I cant use treadmill because of impact injures on my knees). My training starts with 6 mins of cardio followed by weight training, 5 mins boxing and the 15 more on x-trainer.
Been doing this for 8 months now, I have lost weight but what am I doing wrong. I eat a balance diet with lots of fresh fruit and veg.
Hi James. I think that you may do well to increase your weight training. Also more cardio will help to burn off more fat. You also still need to control calories, you can eat too many fruits and vegetables. We only lose fat when sugar supplies run low, a diet with “lots of fresh fruit and veg” will maintain your glycogen levels and prevent fat burning.
Hi, I’m 25, 6ft and currently 185. I have a big chest and a spare tire remaining after recent weight loss. I have been doing heavy workouts where I do a lot of cardio maybe twice a day. I am starting to add in weights and other workouts. Is there a point/danger of working out too much? Usually I run 6 miles a day plus other cardio like elliptical and biking. I’ve started to trim it down since adding in weight lifting.
I’m 17
I would like to loose belly fat and my man boobs. I have weight training everyday in school and I been doing alot of chest excersies, like for example the bench press. My number of reps and weight has been going up. But I see my chest and man boobs getting bigger… Am I doing something wrong?
Hi Dan. There is always the potential for problems with a lot of training. For example, lots of running can lead to joint problems (knees, ankles, spine etc.) but not always. You could potentially suffer from over-training and become tired and lack energy. However, athletes, sports persons and bodybuilders all train a lot too, and many remain fit and healthy into old age.
It is certainly better to use fitness and healthy eating as a way to lose weight and become healthier. You could tone it down a little once you reach your goal weight, then just be careful that weight does not creep up again.
Hi Daniel, weight training is a great way to burn fat and boost your metabolism, but only if you are eating a healthy diet also. Otherwise you just add muscle under that fat tissue. Really you need to combine healthy diet, weight training and cardio workouts. Have you spoken to the weight training coach about a plan to help get you in shape? They may suggest more cardio too.
hi I’m 15 and 140 and 5ft10 i use to be 160 so i lost about 20pounds i had that round shape that obese people have now I’m better but the problem that I have is that i still have man boobs and a bear belly i would love to be able to see some abs and i ripped chest so i can feel comfortable taking my shirt off what should i do ??? by the way i lost the 20pounds by eating less without exercise cause they told me that at that age it affect your growth….help me please
Hi Samuel. Firstly, who told you to eat less and not to exercise? This is poor advice. A poor diet will stunt growth, exercise will make you stronger and combined with a healthy diet will aid growth. So, as you are a healthy weight now, it is time to build a healthy body. Start exercising and follow a healthy diet. Read this article on healthy eating to learn what is healthy. The only exercise you should be careful with is very heavy weight training, as your spine will still be developing. Just about everything else is good – there are thousands of youth athletes, gymnasts, footballers and martial artists that are proof of this.
hey really liked your page
i am 17 my weight is 82 and hight is 5.10. I live in India have no gym around. I have fat on my tummy and man boobs. I really feel shy to take shirt off. plz tell me a diet plan and exercise to do in home plz help me I am tired of this man boobs.
The exercise plan in this article is designed to be done at home.
thank you, but what kind of exercise should I do for chest and abs ??
See chest workouts and six pack abs workouts for some ideas.
Hi, im 21, used to play hockey, and soccer, stopped, started smoking. Have recently stopped smoking since jan.1st and have been at the gym now since Feb.1st. My routine is 30 mins elliptical. Then i go a short 3 set 10- rep low weight. i already have big arms from when i was younger and in good shape. then i go a three set ab workout and then hop back onto either an elliptical or bike for the remaining 30 mins. I eat healthy and just wanted some more advice if you have some pointers or suggestions would be awesome!
Hi Gregg, just stick to what you are comfortable with for a few weeks. In time you should start to split your weight training and cardio for better results. Keep the diet as healthy as possible, read the articles in our diet and nutrition section for more advice.
split it as in do some one day some another.? i go 5 days a week and i go pretty hard. so if you could suggest a better routine that would be very informative.
i have just stuck with the routine i know because i do not really know the right way to go about working in a new routine. I Am not specifically looking to get rid of my “moobs” but it would be a plus!
Yeah. Either do cardio and weights on different days or at opposite ends of the day. Just allows you to get the most out of both. Bodybuilders and athletes will often do their cardio work in the mornings then after lunch, snacks and a rest do their weight training. Of course, not always possible if you have work. study or family commitments.
A lot of bodybuilders suggest something like this: beginners weight training routine. Is is based on weight lifting 3 days per week. Cardio can be done on the other days. This is a high volume approach though.
There are various ways to split weight training up during the week too, e.g. Weight Training Push & Pull Split Routine or Full Body Weight Training Workout Split Over 3 Sessions
How many calories does this workout burn?
I plan on doing 150 jumping jacks, 150 squats, 135 alternate lunges, 135 press ups, 75 crunches, 135 squat thrusts, and 30 box jumps
How long does it take you? I estimate that circuit training burns around 600 calories per hour. So that takes you 15 minutes, you will burn around 150 Calories. Better to just focus on increasing the exercise you do to get fitter, and worry less about exact calorie counting.
Hey, I am 19 and 313 lbs I am 6ft 3in and I have a lot of belly fat and man boobs. I am currently starting the first phase of the South Beach Diet. I hope to lose a lot of weight sooner rather then later.
If I continue with the south beach diet and do the circuit that was described above, do you believe that dropping weight should be easy for me to do?
Hi John, combining exercise with a healthy and controlled diet is always the best way to lose weight. Make an effort to exercise twice a day, and ideally before your meal times rather than after. Really cut back on all the processed foods and high GI and stick to that diet. Workout hard. Working out twice a day could include a morning walk/jog then an evening bodyweight circuit.
Hi, my name is Randy. I’m 20 years old, 5’9″ in height and about 145 lbs in weight. I would say I’m a fairly healthy person as I eat fruits and lean meats daily. I usually try to limit the junk food I have but sometimes I get carried away and end up eating more than I planned. My question is, how can I incorporate exercise into my hectic life schedule? I don’t really enjoy going to the gym, so that’s out of the question. I’d appreciate any help. Thanks.
Hi Randy, what is your daily schedule? Hard to advise without know more about you. Although 2 simple ways: get up 30 minutes earlier than normal and do an intensive 20 minute workout, or go to bed 30 minutes later and do an intensive 20 minute workout. But sure that there are other options. Is your schedule so hectic that you never watch television, read, use the Internet? I do not mean to accuse or offend, but it is amazing how many people say that they are too busy to exercise but then spend around 30 minutes on Facebook then another 30 minutes watching the news, then another 30 minutes watching some TV series…..
Hey it’s me again my last post was like a month ago i wanted to say my weight was 84.7 then i became sick >..<" :P now i think am 86 or so because last time i checked i was 85.5 because of my leg i couldn't move i guess me eating and i'v been eating to much and not walking i think i gained more weight now XD
Hi Khalid, hopefully you are better now, if so, time to start exercising and following a healthy diet again.
hello, I am 16 years old. I am 6ft tall and weigh about 15 stone :(
I was confident about loosing weight but now I have read this I am worried that man boobs are genetic and I might never be able to lose them! all I want is a flat tummy and no man boobs. Any reassurance or tips greatly appreciated. Please reply
So I work out every day. I go for 2.2 miles in 30 mins on a treadmill (inclined) and I do 50 curls each arm 5 lbs. 30 whatever things both arms. And 50 sit ups and I do the weights and sit-ups twice a day so it’s about 100 reps. And I’ve lost 6 pounds so far after 4.3 weeks or so. I eat the same as always huge lunch and dinner and small healthy snacks. But my stomach is growing muscle and I partially look fatter with a shirt on. Any advice ps I’m 14 and have been a couch potato until 4.3 weeks ago
Hi Robert. You will probably be fine. Just start losing weight by getting fit and eating a healthy diet. Try to exercise 3 or 4 times a week and do plenty of full body workouts and intensive cardio sessions. Your focus should be to get fit first then look again at diet to lose weight. Generally when exercising upper body fat is lost first, so you should tone up well if you exercise and tidy up your eating habits.
Hi Andrew. For now just keep on with the exercise. You have shown that you can lose weight and tone up, so carry on. I am curious to know what “30 whatever things” are!
You could add in some body weight exercises such as push ups, star jumps, burpees, mountain climbers and leg raises too – all good exercises.
ok thank you very much, i’ll start on the xbox kinect fitness game :)
So long as it works you hard, go for it.
Thanks for the good response. The whatevers are presses and another thing is I weighed 157 or so before working out and now I weigh 152 or so. Also is it healthy for a 14 year old about 5 8′ to get 1500-2300 calories not including losing 400 calories to exercise I drink my milk eat vegetables ad take vitamins but I want to know if it will stut or effect my muscle growth. And I’m going to see about those exercises you recommended I’m usually cranked for time so doing what I do so far isn’t a time saver.
An average active 14 year old male should have around 2700 Calories a day. You are at an age where the body needs a lot of nutrition for healthy growth. So focus on eating a healthy diet and exercising, rather than drastically reducing calories.
hi its aron here. im 19 years old. i was weighing about 86kgs about 3 months ago but now i am 70 kgs. also my BMI was 33 earlier and now it is 27.3. i started jogging i hour daily and cut out on bad sugars such as soft drinks, pasta, snacks, etc. i still eat rice as it is our staple food but only once a day. i drink plenty of water and take lots of fruits. but now i have a problem. i still have a thin layer of fat left on my belly and small man boobs. it just does not seem to come off me.
Well done Aron, great progress. Start doing these body weight workouts and consider also doing some weight training to help build up muscles. Focus on big movements like bench press, squats, shoulder press and bent-over rows.
Is it ok for me, a 12 year old kid, to do this work out? Because I really want to reduce my man boobs and my belly. Some of my classmates tease me because of my man boobs, is it ok? thanks.
any advice?
Hi Dexter, yes it is OK. When I was at school we often did exercises such as these in PE lessons. Really you should look for activities that you can do a couple of times a week to help get active again.
How is your diet? You should reduce all junk food, chocolate and candy, soda etc. too.
I just started doing this diet about yesterday what foods do i need to eat by the way im in the philippines
Take a look at our nutrition section, lots of advice there.
Hi my name is jerome. i have belly fat’s and i have a “Man boobs” can u give me some advice how to lose my belly fat or exercise only in the house.. and what you eat when u want to loose belly fat..
Hi, I’m 15 abt to turn 16, I’m a thin guy , good lookin for some, used to be out going, and used to be a bit chubby about 3years ago, but when I hit mid grade 7 or 8 I really started to notice man boobs. It’s been horrible, I can’t go out, I’ve lost friends, my personality has changed. I’m still young but when I talk to my dad he doesn’t take it seriously and my mom I don’t feel comfortable. I don’t get it , I’m thin not skinny but relatively thin, and have man boobs any help on how to lose them? This is gonna be another summer.
-.- yup plze help
Hi Jerome, these two articles should help you:
Get Fit and Lose Weight at Home
How To Lose Weight by Dieting
You should make an appointment to see a doctor as there may be a medical solution. Sometimes manboobs are caused by a hormonal imbalance and can be treated. Other than that, work on build your upper body muscles up. Build bigger biceps, back and shoulders first then work on your chest once you have build definition elsewhere. So, shoulder presses, rows, bicep curls.
hi im 288 pounds 5’8 and i just started/joined with a gym excercises. i been doing alot of research but i just cant figure out how to get all the right excercises in.. i want to REALLY focus on my stomach and MaN bo0bs… i start with 1 hr treadmill than 30 min. bike .. sit ups push ups .. 30 mins. of swimming.. what should be changed in this routine for me i really want to get to 200.. im a very motivated person so if i put something in my head i’ll do it.. can you please give me exercise that i should start off with and i diet plan????
im 14 and i have been chubby since birth i am 230 pounds and i need to at least go down to 180 and very active but cant lose the weight can you help me
hello me again. ive been doing your exercises but my man boobs feel more soft and plyable. wereas they use to be firm. is this a good or bad sign
Hi Salem. For now just focus on being more active every day. According to your height / weight your BMI is 43.8 which is very very high. You need to completely change your diet as well as exercise. To get to 288 pounds you must have been eating a lot every day. Ideally cut right down to around 1500 Calories a day MAXIMUM and keep active. Being active takes the mind off food.
Hi Domincan, seriously consider following one of these weight loss plans, and make sure that you only eat what is on the plan. If you have been chubby since birth you have been overweight your whole life as a result of a poor diet. You need to totally change your approach to eating and exercise.
It could be a sign that some fat deposits have broken down, hopefully that is the case. Are you also restricting your diet more?
yes
Well, for now keep up the exercise and dieting and hope that it is indeed a good indication. Skin always tightens slower than fast fat loss, and men do generally lose fat in the upper body first as a result of exercise. So this should hopefully mean things are changing for the better.
also ive been reading about xxy syndrome. how old do u need to be to have this and would u no about it from birth
Well, according to the page on Wikipedia, “Most often, the extra Y-chromosome causes no unusual physical features or medical problems”. So I guess that you would not know from birth, the only way to know is a test. It is genetic, so you will have it from birth.
ok thanks, my dad is overweight with man boobies but i guess thats just down to the overweight. ok my mind is at rest. im bored so im off to do some exercise. i cant do pushups :(
If you can’t do push up that is a very good reason to do push ups!
sorry to keep commenting, but what do you recormend i do to stay motivatied. im good all week untill the weekend, thats when i eat 5 packets of crisps and kitcat bars.
Do you do anything at the weekend? There are generally some fitness classes on the go somewhere that you could go to, that would help take your mind off the snacks. The easiest way to avoid snacking on junk food really is to avoid the places that sell it.
my dad stocks up you see so its hard. when he eats junk i usally have some aswell.
Oh, that is obviously the problem. Is he a man of routine? Maybe make the point that as soon as he reaches for the junk you put on your running shoes and head out for a jog, or go to a gym etc.?
i see where you coming from but the problem there is he is always eating. before breckfast, before lunch, after lunch and so on. ive got a job on the market on saturday its just getting through sundays.
Well, there are only really two ways to avoid eating junk food: 1. Have strong willpower. 2. Be somewhere else when it is being eaten.
Avoiding situations that lead to eating is one of the key solutions to losing weight. We live in an obesogenic environment, temptation is everywhere. If you want to lose weight and you cannot just say no to food when it is on offer, make sure you do not get offered – be somewhere else before breakfast, lunch and dinner. Go for a jog before breakfast, do your circuit training and push up training before lunch and take a long stroll in the afternoon before dinner.
Hi,
I’m 17 and have a beer belly..:/ I want to get rid of it and be ready to go on the beach for the summer.
What do you reccomend is the fastest way to burn belly faT?
Hi Hashh. Fastest way? A combination of controlled diet, that is low GI, lean protein, low calorie, and lots of exercise – intensive cardio, bodyweight exercises and some weight training.
hello, if i do weight training or exercise my abs will the new muscles push my fat out making me look fatter
It probably will not make a huge amount of difference. You will have to really bulk up your abs to have to push the fat out – if you can work that hard, you should be able to lose that fat.
sorry last comment you probably bored of anwesering my questions now, i got the kettel worx programme but it makes my right knee hurt and is making me skip setions so im not burning the fat what do you recermend i do. and this is the last question thanks for all your time you spent on me!!!
I am not familiar with the KettleWorx program, but if you knee is hurting when swinging kettlebells then the problem could be with your stance, where your feet point etc. I may be worth investing in 30 minutes with a personal trainer to go through the exercises, as although books / DVDs are great, they are never as good as a professional watching your every move and correcting your mistakes before they become habit.
Don’t forget that a healthy and calorie restricted diet is vital for fat loss too.
my belly is getting firm i hope this is good?
Sounds good. Have you been measuring its circumference? Has it got smaller?
i havent been but i will now
age: 15
weight: 14s 13lb
belly: 42in
tigh: 26in
Just keep working out and eating a healthy diet Robert, you need to get that waist down to 36, ideally 34.
mum just brought chip shop chips and puka pie for dinner what do i say to that??
“No thanks.”
Hi there, was wondering if I could get some advice. I’m 22, 5’10″ and about 195 lbs. My weight is mostly in my belly and “man-boobs,” though I do have an emerging double chin and a little arm jiggle. I’ve greatly reduced my portions of meals (not starving myself, just only eating until full but not stuffed– usually doing things like asking servers at restaurants to go ahead and box half the meal so I can have the rest for another meal), started eating avocados and kale regularly due to their nutrient dense nature (substituting them for other snack foods) though I do from time to time eat small snacks that may not necessarily be within the limitations of my diet. I also do drink about 2-3 times a week and get drunk. This has been my basic plan for about the last week and a half, and while I realize that’s not enough time to gauge if a diet is working, I haven’t lost much weight at all (1 lbs.) I’m guessing the alcohol is probably a major contributor to my problem, I don’t drink sodas, mostly water, maybe a glass of tea every once in a while, and green tea in the mornings.
My waist is also a 36 (38 in some brands of shorts,) though I can fit in a 34 if the jeans have stretch. I’m guessing this is not a healthy waist size for my height bracket. Especially since five years ago, I was wearing a 30.
I guess what I’m asking is, is the alcohol really what I’m doing wrong? Do I need to start getting in some regular exercise? Any other diet changes?
I know a lot of this may seem obvious, but I’ve tried a lot of things in the last five years only to watch my waistline grow. So any advice is much appreciated.
Sounds like the beer / alcohol could be the problem. Definitely start exercising, this could be the change that you need.
Hi I’m a little over 6 foot 2 and recently slimmed down through diet and exercise so I now weigh about 165. I still have noticeable belly and upper body fat though. To take care of it I’m running 2 miles a day, one in the morning, one in the evening. I always eat under 2000 calories a day. Will this work?
Hi Tim, it will certainly help. To speed up the fat loss you could start doing some additional exercise such as bodyweight circuit training. You should focus on getting fitter, if you do this then the fat will eventually burn off and you will build up more muscle.
Thanks, I wondering if you could tell me how long it may take just doing what I described? Also, where can I find information on bodyweight circuit training?
Hi Tim, it really is not possible to say how long it will take. Depends on so many factors, such as how hard you work, what exercises you do, your genetics, your diet and your rest / recovery periods. Just work hard, exercise 3-4 times a week and ensure your diet is spot on and you get your sleep. Some further information as requested:
Circuit training workouts and bodyweight training exercises.
hey its me again am 82 kilo now I wanted to ask am losing weight but I feel like am getting fatter and like my pants is getting more tight on me am not doing any exercises, I am eating what I eat more than before tho and walking for like 30 min or 40min each day so ya am losing weight yet feel fatter and what not? is it or just in my mind ? *hope u still remember me *
Hi Khaled, if you are losing weight and walking every day then I suggest that things are going well. Also you have lost 80 kg in total now? On 15th Feb you mentioned that you were once 160 Kg. So that is excellent progress. Do not worry about feeling fatter – if you are losing fat and getting fitter then that is what you should be focussing on. You could start to increase your bodyweight workouts now that you are down to 82kg – do more push ups!
i just found a great website, it can tell you how long it will take to get to your ideal body fat. it will take me 14 weeks at 1pound a week to get down to 25%body fat from 30% body fat. i requermend to everyone!!!!
http://www.discussbodybuilding.com/How-Long-Will-It-Take-To-Burn-Off-That-Fat-m258113.aspx
Cheers Robert. The theory is always good to know, putting it into action and achieving the desire results is where the real work comes in. I prefer to just keep working at getting fitter and eating reasonable healthy. Never did like mathematics much!
hahaha thats ok it took me a while to figure it out. you only have to do the first or last part of the equation not both.
Hey its me again so today i joined a gym i went the gym teacher guy told him i wanna to lose my loss fat and to gain muscles and what not he put me on a machine he put 5kilo’s on each side and to pull it up and down 15 times then rest for 1min and do it again i did it but then like i got tired its hard then he put me on a simliar machine then i told him i want less than 5 kilo he put 2.5 kilos i did first like 10 then got tired then took 1min brake then did 8 then i got tired then he took me to other machines i got tired fast from i couldnt carry the weight so ya i have no strength he told me to leave and come back tomorrow he told to eat meat chicken befor i come to have power so ya any thoughts and advice to make myself stronger ?
For now do as the gym instructor says. Keep lifting those weights and keep eating protein. In time you will be able to start lifting heavier weights.
alright well do he told me to eat more and to buy stuff like
Proteins
Amino
Glutamine
Vitamins
Creatine
he told me to buy them to help build my muscles or something like that
i saw they are all like powder thing
any advice are they bood or good thing
To be honest, when started out it is more important to ensure that you have a well balanced diet. Your protein needs are probably not going to be excessive at the moment. It is also important to remember to consume healthy carbohydrates too as after exercising the body will replenish glycogen reserves (sugars stored in muscle) and it will breakdown tissue to restore those reserves if there is no sugar present in the diet.
By all means take a whey protein shake straight after exercising, but do not start having them all the time as they are high in calories and if you are not exercising enough to burn those calories off you will gain fat.
alright thank you ! wanted to ask is there a list on what i should eat on morning and lunch i only eat like 2meals a day and like yesterday after i came back from the gym i ate 1 banana
please advice me :3 *sorry if am annoying*
Our low GI Diet Book has details of the types of carbohydrate you should be eating.
hey i know i’v been annoying been like yesterday i checked my weight last time i checked my weight was on saturday morning it was 82 yesterday i checked and it raised to 83.5 is that normal ?:< since am going to gym and doing weight carrying on machines and what not ? or am i just eating to much ?:'(
Hi Khalid, weight does fluctuate a little, always weigh yourself when “empty” if you can, i.e. after going to the toilet. Remember that a large glass of water will add 0.5 kg. You will not have gained 1.5 kg of muscle so it is food / liquid. Just focus on getting fitter and stronger and controlling your eating as much as possible.
i have been doing weights to try to build bicep muscle but they seem to be getting smaller. any advice please ?
More protein, more reps. How many reps do you do per set? How much has the weight increased over the last few months? Are there signs of any other muscles reducing?
Hi I am 32 years old, 5ft 5 inches and 62 kgs. I want to add mass to my lean frame and lose my round belly. No matter what i eat i seem to hovering between 60-62. But i sometimes i skip breakfast and binge on weekends. I go to gym about twice a week irregularly :)..mostly cardio as i want to lose the belly than putting on weight. I started going regularly for a week now. Started with 30 crunches and squats. Could you please tell me a routine and a diet plan.
Hi Ranjith, to add mass to your lean frame you have to lift weights, cardio is not going to accomplish this. Try this weight training routine and just start to eat more lean protein and less high GI carbohydrate.
Hi, MoneyHealth!
I’m 21,5ft 7in,176 lb. I currently go to gym and do cardio for 20 mins burning 300 calories (its kind of interval training of 5 mins constant 85 rpm then 3 mins rest(40 rpm) and 4-5 at 80 rpm and so on.) and then incline bench press.(around 4 sets (15-10-10-15) of 50 lbs total). for 5 days a week.
can u give me a work out routine so that i can reduce my chest fat. And body fat too. I lost around 8 lbs in the last two months doing this workout but the chest still looks a lot fatty.
Thanks.
Hello,
I am fortunate to see this column at least now. I am 6’2 and I work in gulf. No much of body movement all day long and its been the routine for almost 11 months which has made me gain weight, as I was only 76 kgs back in India. Now I crossed 85 kgs. Its a good weight but I have big problem with digestion since years and never got rid of it. I have to use the washroom almost 4 times or more a day even if I eat fruits or normal food due to indigestion. I started hating myself for this as no solution is found to help me. Apart from that I have got man boobs from long and now they got bigger as I have put on weight. I sincerely request you to help me out, or else there would be no sense for my living. I have the worst body shape ever in human race , but I am ready to take the challenge and make it better.
Hi Rajeev. The first step is sorting out your diet. Start experimenting with different foods. Do you eat much bread or wheat products? Reduce / eliminate these first. Try to determine which foods upset your stomach the most and stop eating them.
Then you need to control the amount of food that you eat. Smaller portions, less snacks, healthier choices, balanced diet. And finally, you have to exercise. Do some circuit training, see if you can get a kettlebell to workout in your room. Get more active.
I am not really sure what you mean by “work in gulf” or why this causes weight gain, if you can provide more information on the work you do, the facilities available to you for exercise and your diet then I may be able to help more.
Hi Jay! We are actually called MotleyHealth, but that is not too important!
To lose more fat keep on with your current workout, just focus on doing more. 20 minutes cardio is good, 30 minutes would be better. Do more weight training too, so add squats, bent of rows, deadlifts, shoulder press and curls to your routine. Bodyweight exercises can be very effective for fat burning too.
You also need to get your diet right to lose weight, so reduce calories more, cut out sugar, bread, refined carbs, junk food and processed food. Eat mostly low GI carbohydrates and lean proteins.
thanks this was really helpful.
i have man boobs. pls suggest me a diet plan for reducing these manboobs.
A Low GI diet combined with regular cardio workouts and this workout will help.
Hey,
are these body-weight exercises effective or will I just gain endurance/strength? Do they reduce man boobs, and if so how long, on average, does it take??
Hi Raskolnikov, building muscle will help you to burn fat. If you do not combine exercise with a new diet then you will just get stronger and fitter, you really need to reduce calories to lose fat. These exercises will help build the upper body more though which should help you disguise the chest fat better. There are no averages to report, everyone is different and results depend on effort and genetics.
Hey what kind of exercise will help my man boobs shrink down quickly before the school year starts again?????
Mike, any type. Key focus: Regular and intensive exercise that works the whole body and a healthy diet. Mix up exercise, a few days cardio, a few days bodyweight exercises. Focus on fitness.
hey it’s me again i wanted to say i joined a gym started lifiting weights but like i need a program on what to do for like a week 7days what to do on each day please help :3 :#
Try the workouts here: The Truth About Six Pack Abs eBook – A Review. There are some good routines in there. Also this is good: Vince DelMonte’s No Nonsense Muscle Building.
hey,
I am 15 years old(about to be 16), i am 5″2, 133 pounds.
I have pretty big man boobs, sometimes they are are hard, and sometimes they are inflamed. I eat very well, and workout 6 times a week, for an hour. I do kettle bells and an elliptical machine, also I box and skip. I have not been seeing results lately, I am wondering why?
If you can help, i would be so greatful, please, please please.
im looking forward to your response, thank u so much
Hello i am 5’8 male who used to weight 245. Currently I am at 185. Lost 60 pounds in 5 months. However, I still have man boobs and fat around the stomach.
I have been lifting weights 3 times a week and do cardio 4 times a week I also drink protien shakes 4 times a day. For dinner I eat 2 pieces of chicken breast, brown rice and broccoli.
My arms are getting bigger and I feel stronger. But I still have man boobs which sucks cause I still look fat with them when I wear a t shirt. Any suggestions on what should I do to get rid of them fast but in a timely manner?
Hi Corey, if you are exercising intensively and following a healthy diet then maybe you should get some advice from a medical professional. A combination of elliptical and kettlebells is a great choice by the way, that is pretty much what I do these days.
Hi Patel, first suggestion would be to reduce your protein shakes. If your muscle growth is good but fat loss not happening, reduce calories.
hi i have just started weight training i have done it in the past but this time i have decided that im sticking to it so i have been going to the gym working out and i have all of a sudden got boobs is this normal as i am working out is this the stages of getting muscle it is a little freaky as i only weigh 137.8 pounds and never had this before please help guys
Hi Norman, has you diet changed much? What exercise are you doing? It is not normal, but maybe you have just started eating more to help build muscle and over done it? Impossible to say really.
thank you for getting back to me yes my diet has changed as i am eating every 3 hours drinking whey protein powder training every other day and also taking a loading dose of creatine (2 teaspoons in warm water for 7 days then a maintanace dose of 1 heaped teaspoon there after) and also drinking 15 cups water per day hope this will help i have been doing my upper body ie flyes push ups barbell press cable cross overs dips thank you
Well, just be careful with the amount you are eating. Eating every 3 hours is only worthwhile if those portions are small and you are training a lot, otherwise you just take in too many calories and gain fat.
Hey Im 13 And Ive Had Man Boobs For A While Now , Ive Always Been Embarrassed Of Them And Since Summer Just Started I Decided Its Time For Them To Go , Do You Have Any Exerscises That Would Be Right For Me ?
Just aim to get fit. At your age the best exercises are bodyweight exercises in the form of circuit training. Taking up a martial art will help too.
hello sir.. My Question is that im 5 11 and 75kgs.. and im 19 years old.. is that ok.. because everyone in my family has a huge build, beside the real problem which is bothering me i have manboobs, like m not fat, just a lil chubby but those masses are really piling up.. i have 2 brothers and they don’t have any such issue.. i cant wear a t-shirt and besides my nipples are bigger then average too.. is that bad.. ? i desperately need ur help..
regards saad
Hi Saad, you seem to be a very healthy weight, with a BMI of 23.1. You should focus on fitness for a few months at least. Workout every day, do a combination of pure cardio, bodyweight exercises and weight training each week. Aim to burn fat and build muscle.
Make sure that your diet is not leading to problems, so keep sugar intake very low, avoid white bread, white rice, all junk food etc. Eat a variety of fruits and vegetables, lean proteins, healthy fats.
Try this for at least 3 months to see how your develop. You may respond to just a little more exercise and a healthier diet.
Hello my name is jorge.. i am 14 years old with man boobs. i want to get rid of them but its to hard and i dont know a lot of exercises. can you give me some tips on what to do!! PLEASE I really need it! thank you
Hi Jorge, you really need to aim on getting fit at the moment. Focus on fitness.
Hey, I’m 14 and I have to take pool for school in about 30 days. My manboobs are huge and I have a fat belly. They look like girl boobs almost and I don’t know how to get rid of them. I do the treadmil 20 minutes or so a day and the treadmil reads 1.16 miles I think. I’ve been doing this for atleast 2-3 months and I’ve lost weight, but I didn’t lose what I wanted to see. I want my manboobs gone before school starts in 30 days! They are big and I dont want people making fun of me! Please help!
Hi Kyle, you need to increase your running a little and really make sure that your diet is healthy. That means no sweets, no soda, just your daily meals, and ideally encourage your family to cook with more vegetables and less processed foods.
At 14 you should be able to run for 5 miles a day without much of a problem, athletes will be training similar distances by 14 years. Building it up over the next few weeks, aim to run 2 miles a day for the rest of this week, then next Monday try to increase it to 3 miles a day.
Hello, I have recently became a little concerned and aware of my weight, I have more chest thigh and belly fat then I would like to have, I am 21, 5 foot 11 and i weigh 180, I’m Moving to South Carolina next year, right on the beach so I figured its now or never, What should I do? Diet and exercise wise, Im willing to do anything (I don’t have time or money to throw at a gym currently) so anything “at home” would work great… please help! I’m more than motivated, I just need a get started push and a little information ya know? ALSO i do smoke, but i have cut down from a pack a day to 2 a day working on quitting all the way, thank you.. i look forward to your response.
Hi RJ, really any exercise is good so long as you do a lot of it. Running, swimming, cycling will all work, as well as circuit training, weight training or martial arts. If you exercise 3-5 times a week to a high intensity (i.e. working yourself hard, sweating, aching etc) then you will burn fat. As for diet, the key is to eat a well balanced diet and reduce total calories. Give your diet a full audit by keeping a diary for a week and then highlighting all the good things and all the bad things and working on improving it overall.
Hi, I’m 26 years old this month and I have always been on the heavy side. I’ve remained between 180 and 200 pounds almost my entire life (when I was younger it looked alot worse bc of my height)and never thought I would go over that weight. As I’m getting older I obviously got taller and the weight seemed to even out but now I’m weighing in around 220lbs at 5’10 and its ALL in my belly. My arms and legs are so thin I just don’t get it. I’ve been trying to eat less but its so hard to. What can I do to tone out and what should my weight be at this height and age? Also I work a desk job and I’m rarely active much, this week I will be doing some HARD workouts without weights and in my own home based on the guidelines of an article I found on your site to cut fat in my belly area and chest (man boobs are coming) I am really worried!
Hi Rob, really you just need to get into the habit of doing a regular workout and eating a healthy diet. There really is no “secret” to losing weight, it is just healthy diet and lots of exercise. Sounds like you have made the right start with the exercise. Mix it up, work on cardio fitness, bodyweight training and pure strength training. Cutting back on food is hard, but it gets easier in time. Plus exercise actually helps you to reduce appetite – you just have to overcome bad habit.
Ok thanks, what about my weight? where should I be as of now? Any ideas for me based on my height and age?
Depends on your build really, but at 5’10 you should be below 175 pounds with an average amount of muscle. If you train hard you will build muscle while losing fat though, so you should be aiming for something around 175 -185 pounds.
Okay. Thanks alot also what about loose skin around my belly area will that tighten up on it’s own?
Impossible to say, hopefully it will. Again, the healthier your diet is the better the chances of the loose skin also tightening up, but it is not really possible to predict what will happen, everyone is different.
Hello, I’m 22 years old and im 5’10 and i weigh 135 pounds. I have man boobs and i dont know how to reduce them. Please help because it looks very awkward since im thin.
Hi Rizwan, you really need to focus on getting yourself in shape. Doing a lot of exercise and eating a healthy diet. If this does not work, and give it at least 6 months, then you may want to consider visiting a doctor. But definitely give diet and exercise a go.
i am not fat or anything and i eat good, so why does this problem even exist
I could be a genetic variation or a medical condition.
yes you could be :P
Lol. Funny how one small letter can change the meaning of a sentence so much.
Hello, I am 17 years old and weigh 190 pounds. I have Noticeable “Man boobs” and a little fat on my stomch..I aim to do weightlifting the majority of the week (bench press, curl shoulder raises etc) and i also started to alternate between interval training and just burning calories in the last week(5-6) days. I want to get rid of my Man boobs and lose some belly fat and was wondering how long it would take to lose the belly fat and man boobs and in addition tone my body. P.s what time of day should i do my weightlifting and cardio to maximise weight loss? Thanks
Hi Brandon, hard to say how long it will take as the intensity of your exercise and diet are major determinants in speed of weight loss. Just work hard and eat clean and do your best. Regarding best time, bodybuilders often do cardio in the morning before eating and then weight training in the afternoon after a few meals (breakfast, snack, lunch). If it works for them then it is probably a good system to try.
Hi, I am 22 years and I’m 5’8 and I weigh 71kgs. I have mans boobs. how to get rid of it? I’m going to gym for the past 1 month and I’m doing muscle gaining workouts. another problem is that my left chest is little bit bigger than my right. I told about my problem to my trainer, but he said I can get rid of it if its going to be genetics. is it true? I fear because my father also have this. I used to do push ups along with my dad during my childhood days. later I stopped it. whether it could be a reason for getting mans boobs. pls help me. I’m confused. I’m ready to do anything to get rid of it. I want to have flat chest through workouts and diet. pls give me suggest me some ideas to get rid of mans boobs.
Hi Dinesh, first you need to give yourself every chance to lose the fat through healthy dieting and exercise. Give it a few months as it takes time to make big changes. If this still does not work then consider speaking to a doctor about it.
can you give me some dieting tips. both veg and non veg.
Take a look at the diet and nutrition section.
can i do decline chest exercise?. because i’ve mans boobs. i fear it would enhance it more.
Any build up of muscle under the fat has the potential to make the problem look worse. Best to focus on getting very fit and then working on the chest muscles later. Work on the larg muscle groups in weight training too, with squats, deadlifts, rows / pull downs, as well as shoulder presses an bicep curls.
Hi i am 27 years old and i always have this big belly and boobs problems. I’m 178cm and weight 101 kg. Early this year i hit the gym hard and lost about 12 kg in 2 months then i went about 3 times a week and manage to maintain my weight for another 2 months. After that 2 months untill now i’m back to my 100 kg weight. Now i started jogging for 30 minutes a day and eating wholemeal bread. I’ve move to another country hence i can’t go to gym anymore and i’m in southeast asian country where rice is like the main dishes here. I rarely eat any vegetables and the only fruits i like is grapes. So should i run more (like 2 times a day? By the way when i just started running i always feel short of breath but i always push myself to run at least 25to30 mins) or eat less?
Thanks.
Hi, I am 15 years old and 200lbs. I have man boobs and some fat on my stomach. During the school year it would be horrible, I couldn”t go through 1 whole day without someone beandiping me or making a comment about my man boobs. So I’ve been trying hard to get rid of the by doing push-ups, ab workouts, and body squats. And mountain climbers. But so far I don’t see much results other then my stomach flattening a little. And I’ve been doin this for a few weeks now.
Hi, i am 17 years old and i’m 5’6 and i weight 85kg. My -waist- size is 108cm and i have man boobs(CHEST SIZE-108 CM). I want to loose my BELLYFAT and MANBOOBS and become muscular, but i don’t know how to start,that is;
1.i don’t know how many calorie should i eat a day,
2.and what workout to do and how to plan it.
**At home i have a MANUALTREADMILL, 2 DUMBELL(10KG EACH), HAND GRIPPER,and a spring chest expander.
Hi Hansen, in short, you need to do both – run more and eat less. You did really well to lose 12 kg in 2 months and it is a real shame you gained it back. But you have proved that you can lose it when you work hard. It is really important that you try to improve your diet and rely less on rice. Vegetables are really important in a healthy diet. At 100 kg you are clinically obese, although if you have a lot of muscle then you may just be overweight. But you have to lose that fat for the sake of your health as well as how you look and feel. Take a look at our fitness section, we have various articles on circuit training and exercising at home. You can get fit and strong without the use of a gym. As for running, twice a day is good. The more you run the fitter you will get which will allow you to run more.
Hi Jorge, if your stomach has flattened then this means that you are losing fat and so it is working. Also look at your diet, reduce sugar and high GI carbs (like white bread, boiled white rice, all cakes, cookies etc). You can lose all of this weight if you keep working at it. Exercise every day. start walking / running too, ideally workout twice a day if possible. The more exercise you do, the fitter you will get and the quicker you will get in shape. I would also suggest that you consider taking up a martial art, as this will help you get fit too and may come in handy to quickly stop any unwanted advances on you.
Hi Johnson. For diet, it is more about what you do not eat, i.e. junk food, sugar etc. At 17, if you are exercising hard then you need around 2900 to maintain your weight. If you want to lose weight then you need to cut down to around 2000 Calories and still exercise hard each day. Workout plan: exercise twice a day, morning running / cardio session and an afternoon/evening circuit training / weight training session. You can do many of the exercises here with dumbbells: Beginning Weight Training. Rather than use the chest expander just do lots of burpees and push ups.
Hey it’s me again I had a question, right now I’m still vacationing here in Hawaii and theirs hardly any space to run and I was wondering if their are some at home cardio workouts I can do to prepare for football this season.
Nowhere to run in Hawaii? What about barefoot on the beach? Take a look at the fitness section, under home workouts and circuit training you will find plenty of routines you can follow.
Hi there,
my name is john and I am a 15 year old boy. I currently weight around 170 pounds and have quite a big belly. I currently do not exercise much and I don’t eat the best, and I am really wanting to get healthy and loose this belly.
What are your suggestions on a good starting workout & diet? I like most foods besides fish. I am motivated to do this and have read a lot about it, but I am looking for a good starting point and would like to hear from someone who knows a lot about this!
Thanks,
John
Hi John, hard to give a good starting point without knowing more. I would suggest though that you do these 3 things this week:
1. Go for a run. That is a good starting point! Aim to walk / jog / run for 20 minutes to start with.
2. Search for a martial arts club that is local. Don’t worry about the style, just find something nearby. Try it out, give it a month at least, you may find that you love it. If not, it will still teach you how to exercise as most classes include a physical fitness part.
3. Start eating healthy. This does not mean eat so called “health food”, but to not eat junk food and eat fresh fruits and vegetables, lean meats, dairy and ideally, learn to like fish. Fish is good!
Hi, 15 years ago I developed hypoglycemia, [ I'm age 58 now ] at the time I was 160 lbs, then my weight slowly climbed untill I reached 185 lbs! I understand hypoglycemia and how it works! 4 years ago I was badly injured at work, [I fell]. For 3 1/2 years I sat in my lift chair and ate and felt sorry for myself. My weight went up to 230 lbs! FINALLY 5 months ago, I decided to get fit again; I put on my special back brace and joined the local gym and started doing the recommended exercises by the fitness guide! I started an excellent eating program and I am sticking with it ,[about the same as you recommend here]
In 4 months I dropped down to 197, WOWWWWWWWWWWW,,,then I gained back 3 lbs, my fitness guide said I’m eating too much salmon now, [I didn't before] I stopped and cut back to once a week ,but I still haven’t lost an OUNCE in over a month; I lost 6 inches of my stomach and a total of 16 inches overall in the first 4 months , nothing since ! I continue to eat properly and now I’m into a lot of cardio and weight training, PLUS I walk 2 -3 miles each morning after breakfast [1/2 this is uphill] SO FAR, NO RESULTS! OHH YES, I eat 3 glucose tabs before my morning walk and 5 more before my evening workout so as to give my the extra energy I need, I find it very to work-out for more than 1 hour if I don’t take them ! I also eat well and have 1/2 a protein drink before work-out and 1/2 protein drink, plus a small helping of chicken and veggies ! CAN YOU PLEASE GIVE ME SOME TIPS AS TO HOW TO KICK START MY METABOLISM AND START LOSING AGAIN ????
THANKS, WAYNE
Hi Wayne, I guess to start with, I trust that you are now monitoring you blood sugar levels on a regular basis? Do you take a basal insulin to ensure that you do not go hypo? It sounds like you are doing enough exercise so the key is ensuring that you balance your food intake, sugar levels and exercise.
Maybe rather than consuming more sugar before working out you actually need an extra dose of insulin. The lack of energy is due to no sugar in the muscles (i.e. no glycogen). If you consume more sugar but insulin is not present in large enough quantities then you will not take up that energy, and you risk raising blood sugar levels too high.
Have you spoken with your diabetes specialist about your exercise / diet and insulin regime recently? This is not an easy thing to get right so really it could be a case of seeking advice direct from the pros in this instance.
hey hey it’s been awhile wanted to say thanks for all the help !
a few month ago i was 81kilo now am at 83kilo after joiing a gym for 2 month am stronger and i can see some muscle on my bi-tri thanks for the all advice i still have my man boobs (i think it’s my loss skin ) but my chest got bigger by doing the bench press and push ups i can do push ups yay me thanks for all the help!! =D if u got any other tips for me i would love to get em currntly i think am gaining fat it’s ramadan i fast all day then i eat at night :P i eat normally and little but then by midnight i eat to much sweets and choclates and what not ;p
Hi Khalid, well, the first tip would be to eat healthier foods at midnight. Sweets and chocolates breakdown quick and will leave you feeling hungry by morning. Eat low GI vegetables, oats, lean meats (if allowed) and ideally a stew / soup as these help you to feel full for longer, and are better for your body.
hi i have been working out for 6 months lost 4 inches around the belly looking through your articles the circuit should it be done without stopping or can i stop after every exercise or after 2 sets
Either way. Stop if you need to, don’t stop if you don’t need to. Best to pause at the end of the circuit.
Ok so this is 3rd post since I started my workout. So now I started at 157 lbs now I’m 137 lbs after 7 months. I do 50 curls 30 presses 30 shoulder lifts with 15 lbs weights. Then I do 30 pushups with my hands far apart and 20 with my hands almost touching. Then I do 1 min 30 sec of planks 10 sit-ups with one leg up and then the other leg up then I do 30 sit up with both of my legs up then I do some arm exercise for 60 seconds then I run for 30 mins then I jog for 30 mins. Then I repeat the upper body stuff without the planks and the random arm things. And yah. Am I doing this right because I seem to be losing weight my stomach is all tight now when I jump my muscles ripple and I feel great. Btw I’m 14
Hi, my weight is 110 kg, age is 21, height is 172 cm. Due to heavy weight I cant able to do heavy exercise. Can you say simple exercise to reduce weight for initial stages. I need your complete guide. Can I really reduce my weight to 74 kg. Is possible that tread mill can reduce body weight.
Just need to lose a bit of stomach fat and got slight man boobs. I eat a white bread ham sandwich at 11am, which is kind of a breakfast / lunch meal, and a cooked dinner, changes daily. I only want to lose my stomach fat and man boobs so I only do 100 sit-ups a day, but I want to lose it quickly so could u give me some advice for quick fat loss, and exercises / work-outs I can do at home.
I am 5ft 10in and weigh 10 stone + 14 years, have slight stomach fat and small man boobs, is that ok for my age?
Hi Andrew, sounds good. You are getting fitter and stronger, well done. Remember that any workout plan is only a guide, if you change parts to suit you then that shows that you are in control and are focusing on what is needed to get the results that you need – so well done.
Hi Ersh, you need to start with walking and build it up from there. Take a look at our walking plan first. Set yourself a daily routine (say 45 minutes of structured walking every day) and build from there. To lose weight you just need to consistently burn more calories than you eat. If you treadmill can incline (slope) then use that function and walk uphill too – this burns a lot more calories and will help you to get fitter faster.
Hi Ben, take a look at our fitness section, there are several circuit training / callisthenic workouts that you can do at home. Swap your sandwich for a healthier option, such as wholemeal bread with egg or chicken and salad. Also get more cardio – go running as well as doing bodyweight workouts.
This is BS! Gynecomastia cannot be cured via exercise. I started growing man boobs (gynecomastia) when I was in the 2nd grade! I spent all my elementary and middle school years wearing a jacket to hide them so that other kids wouldn’t tease. I got a breast reduction the summer before I entered high school. I get angry when I see so many people treating this topic as a joke or when they respond with diet and exercise is the cure. REAL gynecomastia is when a man has glandular tissue which cannot be cured by diet or exercise— the only option is surgery. Have empathy because this condition really kills a kids self-esteem.
We do say that surgery is needed and that exercise can be a solution. Exercise should be the first approach as often there is just a tendency for some males to accumulate more fatty tissue than average, and this can be reduced with a healthier lifestyle. Also it often affects boys in puberty and then subsides once the changing hormone levels have subsided, so again surgery is not required and should not be really encouraged until you are sure the problem persists after puberty. Some health professional may suggest hormonal treatment before surgery too. It is a difficult issue though and for many immediate action is wanted. Another benefit of exercise is that it actually raises testosterone levels which can help to address the balance between testosterone and estrogen. We are not saying that exercise is the solution for everyone, but it should certainly been a first port of call.
Hey it’s me again I’d love to say thanks for helping me out and everything. I still have my man boobs and belly I mainly think it’s loose skin but here’s the story again. After my weight loss 160 KG to 80KG then started strength training as u told me so and gained 2 kilo of muscle. Then I kinda stopped working out gained 4 kilo of fat ;p 86KG. Been eating alot of sweets, don’t know whats happening to me. I can do a biceps curl using about 15-18KG Dumbbells is that good? I wasnt able to do 5KG XD XD reached doing 16 push ups in a row. I did strength training, my squats reached 80KG total weight then I had to stop due to school-work. I don’t know how to fix my eating since I cant do the count calorie thing nor can I do it in the family-friends don’t know what is a hell a calorie we just have a if u eat alot u need to work alot XD
I saw this current thing that helps u lose weight, kinda works about eating 27 dates throughout the day and on each mean which is 3 meals, you drink yogurt or milk with it what do u think ?
the date thing was used to in the old days to get energy to do work when there was no food ;P
Hi Khaled, it sounds like you made some good progress. I do not like the sound of the 27 dates diet, not a balanced diet. You do need healthy fats and proteins and dates alone is not going to provide this. Curling 15-18 kg is good, so well done. Just goes to show that with some determination you can trim fat and build muscle. Junk food is probably your biggest problem at the moment and you just have to be strict with yourself. Avoid places that sell junk food and always ensure that there is some healthy food close at hand. Well done, just increase exercise as you get fitter and keep looking at ways to reduce junk and processed food.
Thanks ya thats what i thought my friend did it he lost about 7-10KG a week without excersing maybe a few walk a week .. but ya i wont get all my fats and proteins ya thats my biggest problem for sure i want to ask something i’v been wanting to do a diamond press up i still cant do it any tips ? and i’v gained my 5kg of fat in like 2-3month by eating alot on a few weeks and not eating alot :P like u might see me in 1day i eat 10k calorie of food then just sleep :P i dont know why it happens but it does
I really doubt your friend lost 7-10 kg in a week just by walking – only if very overweight then that would be possible to manage. To get better at press ups just practice them – do them on your knees to build up endurance then more full ones to build strength. And you have to manage your eating and activity better, plan your meals and plan your activity.
I’m 13, I just started excercising this past few weeks but i keep gaining weight… why is this happening? aren’t I suppose to lose weight if i excercise?
You may be gaining weight for 3 reasons:
1. You are growing fast at the moment, at 13 you would expect to be gaining weight all the time.
2. You have gained some muscles.
3. You are eating too much food.
Take a close look at your diet to check that you are eating healthily and not overeating. It may also help to keep a measure of height and some muscle measurements, such as circumference of thigh, bicep, chest – all of which should start to increase as you exercise.
However, your main focus really should be on getting fitter. 3 weeks is just the beginning, stick to the plan and set some goals.
I’m 12 and I have recently developed man boobs and since it never happened to my brother while going through puberty, I have to face ridicule from my family about being slightly overweight. I have a belly that’s not very big, as in when I wear a shirt, people wouldn’t be able to tell that I have man boobs or a big belly and I have some developing man boobs. My best friend was in the same boat as me, except his didn’t start during the beginning of puberty like me, it started in his late childhood (around 9-10 years old). We started working out today using some of the routines listed above.
I need help trying to improve my body because I’m tired of being ridiculed for having man boobs while my older brother has the perfect 6 pack and the perfect biceps, etc. I don’t normally eat breakfast, and for lunch at school, I eat a chicken cesear wrap with ranch dressing like every day. For dinner, my family commonly eats either chicken, red meat or white meat. About once every week we have spaghetti or some sort of pasta. There’s not much I could do about my dinner situation besides just skipping the meal which I don’t want to do. I feel like I have gained weight because I’m never full and constantly hungry to eat more food.
Starting today, every night we’re going to *try* to do 158 excersizes total – 56 squats, 16 lunges, 32 push-ups, 38 crunches and 16 squat thrusts. What else should we include in our schedule? I know my body is still changing but I hate this man boobs because no one else has them and I’m used to being able to eat whatever I want without any changes to my body.
You could also take up running, cycling or other types of exercise to get fitter. Ranch dressing can be pretty high in calories and saturated fat, so a daily helping may not be a good thing.
hi its me again. i’ve been to gym for nearly 4 months.. i think i have developed a little flat upper chest. but no change in my lower chest part.so what should i do to burn my chest fat sooner. i eat 3 chapati for breakfast & 3 for dinner. i used to to have 1 1/2 fist full of boiled rice for lunch(started this diet about 1 and half month ago). i do elliptical for 10 to 12 mins and i used to go to gym by jogging. i’ve been doing jogging and elliptical since a week ago. in gym i do weight gaining exercise. monday -chest, tue- shoulders,wed-biceps and triceps,thu- thigh exercise and fri-lat exercise sat-rest. this is my schedule and i do elliptical at the end of every day workout. will this help me to reduce my man boob’s?
Hi Dinesh, reduce the amount of bread and rice you are eating and eat more fresh fruits, vegetables and lean proteins. You need to do more than 10-12 minutes of exercise each day, build up to at least 30 minutes. You may benefit also from a 2 or 3 day split routine in the gym rather than just doing one body part each day. See Weight Training Push & Pull Split Routine and 3 Day Split workout.
Hi since a year ago I’ve lost 115lbs I use to weigh 315lbs now I’m 198lbs but I still have alot of fat in my belly and of course my shameful man boobs everything is smaller than before people see me and are amazed of how much I lost weight my real weight lost has been the last 5 months I haven’t lost routine of the gym and lost 70 lbs my routine has been all cardio in my days off I do 4 hours on treadmill in incline I burn 1200 in one hour I barely started doing weights … I go days without eating or if do I just pick pick pick food my chef cooks at work and I’ll probably have just one day off a week and that because I can only fit one hour of work out in my routine cuz of college and work
Just keep exercising as often as you can, a quick bodyweight workout before bed or first thing in the morning can make a difference, even if just 10 minutes.
sir, im 29 yrs old I had moobs .to reduce it what should I do plz show me some exercise to reduce those boops. I have my marriage in next month I want to be get rid of these boops
Hi Raj, get lots of cardio, do the exercises mentioned above and eat healthy.
Hi MotleyHealth,
This seems like a good site where the expert really answers everyone’s questions, so thumbs up!
I’m 23 years old and very skinny, have been practically all my life. I’ve usually taken part in sports but for the last 2 years I stopped doing anything, and especially for these past few months I’ve been a real couch potatoe.
All of a sudden I start to realize I have developed man boobs and it scared the crap out of me. I am really scared right now whether it will develop any further. Would undertaking a strict excercise program help remove the man boobs? I don’t know whom to ask because it’s utterly embarrassing. Does anyone have experience where working out helped to reduce man boobs? If it does I will give my 100%. I already joined a gym immediately.
I was under a lot of stress too and probably that contributed I think, but getting man boobs only gets things worse. I can feel somewhat nodule-like structures around the nipple area – I just hope they aren’t developed mammary glands (that would be awfully weird but probably I’m just panicking).
Regards
Hi Mike, if you have only just developed them at 23 years then I suspect that they are just normal fatty tissue. Some guys just have slightly unlucky genes and they accumulate more fat on the chest than is normal. Generally if they are caused by a medical condition this manifests itself during puberty. So I suggest that to start with you focus on getting fit. Burning the fat off with cardio and doing some weight training to build up muscle all over. Also, sort out that diet too!
Thanks MotleyHealth , I just hope you are correct and I really have’nt developed Gynecomastia. Only problem is that I do feel a disc around the nipple area that pretty much corresponds to how, one site I googled described, developed mammary glands are like. Eating after long periods of Starvation is one cause of Gynecomastia, according to many sites I searched. This prepares the body into a ‘survival mode’ reducing the testosterone to estrogen ratio. This is pretty much what I did and could be the very likely cause. I never knew doing absolutely nothing could have such consequences. I never thought about being concerned about what I eat because I usually have trouble gaining weight anyways. The thought of having developed mammary glands almost had me have my whole life flash through my eyes.
Yeah that’s exactly what I’ll be doing: a proper diet with something that helps increase testosterone levels, flush out any extra estrogen, and a good work out is what I’ll be doing. I just hope it won’t be too late.
If in doubt you should see a doctor.
Bodyweight circuits sound great, but would they give you the same mental benefits of running? Longer cardio is known for its ability to burn off stress and increase mental well-being, but would, say, a 20-30 bodyweight session offer the same benefits? Has anybody here switched from running to bodyweight stuff and noticed better results in terms of physical AND mental benefits?
An interesting question. Maybe one benefit of a steady cardio workout is the ability to switch off for a while, harder to do when following a circuit workout. However, as someone who did many years of martial arts, I think that any exercise provides mental and physical benefits.
Just found this (on fitness.gov/mentalhealth, accessed Feb 23, 2012) which says:
Reduced anxiety:
Best results with “aerobic exercise”
Best after weeks of regular exercise
Best benefits to those who are low fit to begin with
Best benefits for those high in anxiety to begin with
Reduced depression:
Best after weeks of regular exercise
Best when done several times a week
Best with more vigorous exercise
Best for those who are more depressed (needs more research)
So it seems the answer is, it depends on the type of mental health benefit you are looking for. A combination of steady cardio and more intensive workouts (which we advise as part of a weight loss plan) would seem to be the best all-round option.
I’m 21 years old boy. I have problem with my chest. My chest size is big, First i thought its because of fat, So i joined gym, now i lose my weight very well, but there is no effect on my chest. I searched on internet & i found it may be gynecomastia. On many pages they suggest surgery, & on many pages i found surgery is not good it has many side effect.I also found that it increases as age increases. is it?? Even i searched for natural way to loose my chest size, but I couldn’t found any way. Is there any natural way to loose my chest. Please help me.
Hi Mnagesh, you should see a doctor really. If going to the gym has not worked then it could be gynecomastia, however, until you have that diagnosed (or not) then there is little point looking at alternative / natural remedies for the condition.
Hi my name is Trae. I’m 5’9” cw is at 292. My problem is my weight goes up and down. I do exercise and was eating healthy an I got discouraged. I have been to one doctor and he stated my testosterone was low which I have been told that before….I have man boobs and want to get rid of 95% of my fat. Do you think if my testosterone is low this could be the cause of my weight going up and down what should I do?
Hi Trae, that could be the problem, but it also sounds like your problem is a poor diet and eating too much. You need to maintain a healthy lifestyle with regular exercise and healthy eating, and do this everyday. Many people are quick to blame hormones, genetics, metabolism etc. when really the problem is eating too much and not exercising enough.
does whey protein helps in reducing chest fat???
Dinesh, whey protein does not help reduce any fat. It is for building muscle.
Hi Im Kyle, Im 16, 6’5 and have had manboobs for 3 years. Is it just puberty?
It could be Justin. Are you otherwise in good shape, or do you have excess fat elsewhere?
but my trainer keeps on insisting me to buy a whey protein and also says that it helps me to burn the chest fat.
Hi Dinesh, is it working? Are you losing fat? What else are you doing in terms of exercise and diet? Maybe you are already following a carefully set plan?
for the past 8 months i’ve going to gym.. when compared to early stage i have reduced a little amount of fat. i’ve completely reduced my belly fat ( but not 6 packs). but my chest fat hasn’t seemed to be reduced much. still my nipples are soft and have fat around that area. my upper chest has gained some shape. but my lower chest has fat deposit around it. ‘m doin workouts and i’ve stopped doing cardio since i had reduced my weight (earlier i was 72kg now ‘m 65 kg). regarding diet ‘m having 9 rotis a day. ( roti is made of wheat flour). this is my diet.
yeah, i have a fat stomach.
Dinesh, try less rotis, more protein, more intensive cardio and more weight training.
so shall i take whey protein (since you advised to take protein).
You should be able to get enough protein from a healthy and balanced diet. Do you eat meat, eggs, fish?
i am a vegetarian, so i don’t eat egg , meat or fish. so what shall i do now?
Read this: Recommended Protein Sources for Fitness and Bodybuilding – there is a section there for vegetarians.
Hey,
Im 6’1 and i used to be 266 i currently on the 2nd week of insanity workout and ive dropped to 250. I still have about 6-7 weeks left of the insanity workout. I want to lose the fat on my stomach and chest area, im wearing the “belts” that make you sweat more in one area, but i dont see there work being done. Im trying my best to eat healthy food, sometimes i let go of myself, other times im really strict on diet. I want to lose the stomach fat faster with the workout. Os there anything special i could also include?
i am 17yrs old and having male breast. please give me suggestions to reduce it except gym as i have tried it for 2 months and didnt reduse a bit.
Hi, I do not know the details of Insanity, although the belts that make you sweat more are unlikely to make you burn fat. Sweating and burning fat are two different biological processes. Just stick to the plan you have though. 16 pounds weight loss in 2 weeks is great progress, do not stop that plan until it totally stops working for you (and even then you should carry on with the exercise).
Except gym? Well, that just leaves dieting to cut back on fat. Strict diet. But your really, really should exercise too. Run every morning.
Hi, I’m 25 yrs old 5’6 and am trying to get rid of my man boobs/get in shape. I have always been over weight and for the past 5 yrs my weight was in the 190′s. About a year ago I began working the night shift at a very sedentary job (7pm-730am) and in less than 2 months I went up to 227. I became very tired all day, even on my off days and could not find the motivation to workout (and my eating habits didn’t help). About 2 months ago I started taking water pills/ appetite control pills and they initially helped (lost 4 lbs in 2 days) eventually getting me down to 217 in about 5 weeks, but after getting some chest pains and seeing a Dr, was told to stop taking the pills. I gained some energy from losing that weight and began working out a week ago. Its currently limited to 30-45 mins after work at my apartment complex’s fitness center and I’m just wondering if that is a good start to getting into shape or should I be doing more? Because when I weigh myself it seems to always be between 218-220 and I get discouraged. My workout currently consists of 10 mins on the elliptical followed by a circuit training on 4 machines (butterly machine, forearm, bicep curl, and ab) with 4 sets of 20 reps using low weights (40 lbs on every machine except abs which I use 60 lbs) and conclude with a 5 min cooldown on the elliptical. Does this seem to be an adequate workout for now? I’m sorry that this post is lengthy because I’m hoping that the details will provide a better understanding of my situation .
Hi Will, for now it is probably OK. But you should aim to increase it each week. On the elliptical finish with a couple of sprint intervals. Increase the weight on the machines a little. Is there a squat / leg press or bench / chest press machine? If so, use these.
Sounds like the biggest challenge though is food. I am guessing that in your 12 hour night shift you are tempted to pass the time with snacks? If so, this simply needs to stop. Do anything to avoid the snacks. Walk up and down or make a cup of tea etc. just to take your mind / stomach off the idea of eating.
thanks for the advice, now is it the weight that I should look to increase, the sets/reps or combination of both? And I do not believe there is a leg press machine (though I’ll make sure later today)but I am sure of the bench/chest machine.
Also I have definitely quit the snacking during my shift because it was a big issue before and I have started controlling my portions when I do eat. What I forgot to mention before was that I am working out every other day, so would that affect the type of workouts I should be doing?
Maybe consider doing some cardio on the days you are not going to the gym. Or go to the gym and do some steady elliptical work for 45-60 minutes.
Hello motley health. Im 23 years old and im 5’11 and i weigh about 145. I wouldnt say im skinny because i do have belly fat and man boobs but if i pull my stomach in or even if i dont most people would say im in fairly good shape. My torso area contains fat while my arms and legs and face are fine. I think i have pseudogynecomastia because i did the thumb-forefinger nipple test. My question was can i reduce this torso fat which includes man boobs and a belly with cardio and a proper diet? and if so how should i approach this.
Hi Eric, have you tried getting fitter and weight training? This would be the first step. If it is only a little extra fat that you have, and you are slim already, then getting toned may be all you need to do. Try that first.
Ive been pretty off and on with weight training. I was going to the gym regularly for about 2 months for a while (it was september – october). I managed to tone up my arms and chest during that time i guess but the torso fat remained this is why i was curious about cardio. I was wondering if I should start jogging/running 1-2 miles daily. Ive played many sports as a kid so i do not think it would be too much for me.
i used to weigh 135 and after i started going to the gym like i mentioned above and trying to bulk up i went up to 145-150. but the torso fat remains!! this is why im curious about cardio and how much it would help me.
Hi Eric, do both – cardio and weight training. Do not restrict yourself to one activity. Get fit, tone up.
Hey, I’ll be 16 in a few months and my parents want to throw a pool party for me but they don’t know that I’m fat and I was hoping you could give me some effective techniques. Currently I am 5′ 6 and weigh about 145-155 pounds. Last time I checked i was 130 and I checked about 7 months ago. I don’t drink water or exercise but I was hoping you could tell me about some at home exercises that I could do. I’m looking for at home exercises mainly because I’m very self conscious and don’t want people to know that I’m trying to lose weight. Please can you give me anything that will help me lose weight over the next 3-4 months. Even types of exercises and stretches are highly appreciated. Thank you so much and please respond by email.
Hi im 13 5’6 and way 160 i have a little belly fat and man boobs slightly what is the best way to start losing weight please help!?
Hi Gabe, the best way to lose weight is to eat a healthy diet and do lots of exercise. There is no best exercise. For toning muscles weight training is best.
Hi J.I. Firstly, drink only water from now on. No more soda, soft drinks etc. Get active, exercise daily but also get out more, walk more. Look for a sport to take up, martial arts, anything that you do on a regular basis. For working out at home you cannot really best circuit training.
Is it true that if you lift weights before you get rid of the man-boobs, it doesn’t really get rid of the man boobs and just makes them hard and stick out just as much?
Hi Blake, man boobs are just fatty tissue. This will always sit on top of muscle. So yes, if you build up your pecs a lot without losing any weight (fat) then it could make the problem worse. One tip I think I forgot to mention in the article – when doing bench press, press from the neck area. This builds up the upper chest muscle more than the lower so will help to give better shape away from the nipple area. Also work on building the arms, shoulders, back and legs. This gives more muscular bulk to the rest of the body creating better proportions. ultimately you need to cut the fat though, and that means reducing total body fat, as spot reduction is not possible. If healthy dieting and lots of exercise does not help, i.e. you reduce most of your body fat but the fatty tissue on the chest remains, then it is probably time to consult a doctor and seek a medical solution.
Hey there. I’m 21 5’7 175 pounds. I am a type 1 diabetic have been for about 5 years. I’ve been on a ‘diet’ for the past month eating 4-6 times a day, from 10-25 grams of carbs a day, and low calories from 800-1200 a day. I’m positive ive maintained a caloric deficit for the last month, but have not dropped much in weight. I go to the gym 4-5 days a week targeting each main muscle per day. On my other days i attempt to do the BeachBody Insanity DVD’s i have purchased, and barely get to the end of the disc. It’s High Interval training but my body is completely toast after the workout and the day after, and the motivation is not there because not only can i not complete the entire disc, it’s deadly. The only major change i see is that i have dropped the amount of insulin i use per day close to 3 times!! (lower insulin = lower carbs/sugars etc) But i still have my belly and fat. I also have a nice big bum. my body fats in the low to mid 20′s. any ideas? thanks in advance!!!!
Hi Peter, sounds like you are doing well. Even though you are not seeing weight loss, you must be fitter and healthier for it. I assume that less insulin is only due to less sugar in the diet? I know that in T2 diabetes where there is some insulin production there can be increased uptake of carbs in storage / muscles after exercise. If you are training hard, which you obviously are, then I suggest that you just stick to the plan. If in another month there is still no fat loss then take another look at the diet. However, as you get fitter you will be burning off more glycogen and do not want to risk a hypo. Just keep doing what you are doing! Well done.
Thank you. What’s your take on insanity? Have you heard any reviews from it? Do you think attempting half a disc at full intensity is still good or is it near the end where i burn all the calories?
I have never done Insanity, or seen the videos. But as I understand it, it is a series of intensive bodyweight exercises with some weight training too? How long is a disk? You should be burning energy the whole time you are training, you just burn more when exercising longer. Try it and see.
it’s high interval training without weights. discs are from 40-65 minutes. look into insanity you will be quite surprised!
I am 21 yr old I have a breast and fatty belly too I do cycling every day 1 and half hour I eat once a food in a day and take dinner very lightly my weight is 72 kg and height is 5,8 so my ques is that is cycling is effective to reduce belly and boobs or I should do walking and what nt to eat I am vegetarian pls help me out
Hi Powell, cycling is a good form of exercise, 90 minutes a day is plenty to get you fit and burn fat. Do some sprint intervals too (near the end of the cycle) and you will increase fitness levels. Make sure that you are getting enough protein in your diet and not over eating on bread and cheese (a common problem with overweight vegetarians).
thank u so much wl pls do me favour i am troubling u extremely sory for that wl u pls guide me what should be the diet chat of the week sory bt i am so much woried about my breast and tumy or pls u cn suggest me some kind of excercise
My one more ques r corn flakes should reduce weight or helful to reduce weight if no i wl stop it in breakfast thank u so much
Hi Powell. Read this – A Healthy and Balanced Diet – it provides all you really need to know about healthy eating.
Corn flakes are not good – all high GI energy, quickly digested, quickly turned to fat. Oats are best if you want cereal.
Exercises – do this workout every day – Get Fit At Home In 20 Minutes – as well as the exercises in the article.
Dear sir i hope this message will find you in good health.Sir i am very said for my boobs because they are very big and look like womens please if some know about any medicen or excercise please please please send that way in my emial jhangi******@yahoo.com
Hi Jhangir, I edited your email so that other do not abuse it. Before suggesting medicine we need to know more. What do you eat, how much, do you do any exercise, are you otherwise healthy, how old are you? If you do not have a medical condition then healthy eating and lots of exercise will resolve the problem. If you have a medical condition then a doctor will have to advise you. You cannot know whether it is a medical condition or a lifestyle problem until you speak with a doctor. By all means follow the exercises in this article and start eating healthy though – it may solve your problem.
Hi,
I have lost around 30kg over the past year or so but still weigh around 105kg. My chest has always been big but it looks even more pronounced now. I am constantly self conscious about it and it affects my life daily. I have never taken my shirt off in front of anyone, not even my family and avoid beaches etc. These should be normal activities for a 20 year old guy. I have been working out lots but can’t seem to lose the weight or reduce my man boobs. I went to see a doctor and he said I probably do have gynecomastia. He said it would probably go away in a few years but I know it won’t. It is not like normal fat, it is definitely breast tissue. I can’t live another 3 or 4 years like this hoping for it to go away. Please help me?
Dear sir i hope this message will find you in good health.Sir i am 17 years old and my weight is 110 kg i eat a proper amount of food and know i just start excersise but i dont care about my weight i am said for my chests i will be very thankfull to you if you say me some ways to reduce my chest because every one jokes on me in the school please please replay me
Hi Jhangir, you need to start following a healthier diet to start with. If you are 110 kg then you must have been far too much for many years. They only way you will reduce your chest fat is by eating less and exercising more. Not caring about your weight is a bad idea – it will lead to more problems in the future than jokes at school, your health will be affected in time.
Hi Ethan, well, more dieting and exercise is a must. Although it could well be gynecomastia, being 105 kg means that you are very overweight which means that you are carrying a lot of extra fat. Extra fat can cause hormonal disruptions. Start losing weight. Exercise EVERYDAY and stop eating all junk food. Eat just 3 meals a day, no snacks, and be healthy. Start here: How to lose weight.
hello im 18 years old ive always been the chunky kid and my gf always say she needs to lose weight so i tried to lose wieight and diet so many times and it never works i end up eating again i eat too much at night before bed. and my mom buys no good fruits and i hate veggies but after reading the articles to lose wieight ive become really motivated . i have man boobs and belly and huge thighs when i wear clothes i look skinny and people say you dont look fat but i know my body im 5″7 about 195 i weighed 220 in 8th grade but sports and drugs got me down to 150 at one point in my life now im tired of my body and want to change my life to be healthier and look better. just wanted to say thanks for the great help and i want to know is it good for my heart to beat really fast when i run? i play basketball alot and my heart doesnt beat that fast when i run around but if i jog or something it beats really faster. and how do i lose my thigh fat? i hate how small my legs look and how huge my thighs are. same with my stomach it looks huge then my back looks llike its a skinny persons back. thanks
A high heart rate when running is normal. If at any time you feel sick, dizzy, feel pain in your chest, shoulder etc. then slow down, stop and recover. As you get fitter your heart and lungs will get stronger. The reason your heart beats fast is it is having to work faster to pump oxygenated blood to your muscles. As you get fitter your heart will get stronger and beat slower.
how to reduce fat in boobs?
Work the whole body and eat lean and healthy. Exercise daily. If that fails, speak a doctor, if you are male.
Hi, I am a 20 year old guy. I weight 160 pounds, 5.2ft and I am trying to get the right workout possible for my case.
I am getting an ugly belly and my chest is kinda weird looking. It’s not man boobs exactly, just that they look like they are very far from each other, in the extremes. I go to the gym 5 times and weeks and have only worked out doing the elliptical. What kind of exercises should I do at the gym to help me get a complete workout for my case?
The more I read here, the more interested and motivated I get.
Also, I want to change my eating habits and eat healthier. What should I have in my fridge? I am willing to get rid of everything I have there and replace with healthy food.
Please, I need your help and I know workout and diet is important and I am just trying to get there. I changed my eating habits once and within a week I was missing those things terribly. Once I ate those things that were tempting me, I gained all the weight back. I used to weight 145 and just jumped to 160. Even with 145 I was not happy with myself. I came from Brazil and just tried all those fast-food restaurants here. Noooo!!!
So, once again, all I want to do is get a nice body, a complete transformation, especially chest, belly and waist.
How many calories should I consume every day?
Does my height has anything to do with weight too?
Thanks for your attention.
I look forward to hear from you.
Hi Fabio, stopping all junk food and fast food is the most important first step. Your diet needs to be healthy and lean. Fresh fruits, vegetables, lean meats. Smaller portions. Then start weight training, use the resistance machines and free weights. See our strength section for some beginners advice. If you can find a personal trainer then this will be the quickest way to learn how to get started with weight training.
Ahoy hoy,
I’m 14,about 9.5 stone and 5ft 5. I understand that my diet is poor and I will try to change it however I have no motivation to change it. I go to the gym about twice a week. I just want to know a work out which is not to time consuming and can help me to lose my stomach fat and my moobs.
Hi Nathan, sorry, but you need to put in some effort like everyone else! Get running, this will help get you fitter and shed some fat. These exercises will help tone up too. You must sort the diet out. You say you have no motivation to change your diet, but you want to change your body. Wanting a healthy and fit body should be all the motivation you need.
Hi, little help here.. its been a month on gym but still not much weight lose or muscle gain.
Age: 24, Sex: Male, Hight: 5ft10inch, Weight: 85 KG,
Have little lose chest–though while doing chest exercise its tight.
and huge belly fat.. after eating its tight and if i dont eat its lose and downside. fatty thigh.
joind gym for 6 months only for lack of time. may i get some good advise how can i lose these fat and gain muscle i mean a good shape of my body?
if you have any diet plan and exercise routins ??? thanks..
The 31 Day Fat Loss Cure provides a good workout and diet plan, this may work well for you.
Question. 31 years old. I have always been a fit kind of guy with no effort. About 6 years ago I had abs and 13% body fat overall. My diet was terrible but I had a very physically demanding job. Then I got into office work and almost no excericse. I am 5’7″ and weigh in at almost 180 lbs and it is all in my stomach, my muscles in my arms have grown very weak, and I too have the man boobs (never had them before). I am very motivated to change it, but it seems so overwhelming where to start when you never have before. This week I started keeping track of my food intake to see what I am taking in. A lot of my calories are empty for soda pop and I know I need to cut it out. I drink coffee and soda almost exclusively, very little water, and way too many bad carbs, but I also think I may be caloric deficient because I skip a lot of meals due to work. I know I need to correct my diet ASAP and start a workout plan. What types of things should I implement immediately? Running? Push ups? What type of at home workouts that do not require a gym will help to get started? What type of things should I do in a gym? I do not have anyone to do this with me, or funds for anytype of trainer, but I do have access to a gym at my apartment. Thoughts?
Hi Tim. First, if you have accumulated body fat then your diet is certainly not calorie deficient, although it may well be lacking good nutrition. So, do as you suggest, cut out all the soda. Coffee is OK in moderation so long as you are not adding sugar or having huge amounts of milk. Generally, diet needs to be 3 meals a day, well balanced, with some fruits, vegetables and lean protein. So long as you avoid processed food and junk you’ll be OK. Alcohol is also high in calories.
For exercise at home, then running is a great way to improve fitness and cut fat. Bodyweight circuit training is a good way to start building some athletic muscle (see fitness section). If you go to the gym then perform compound weight training exercises – squat, bench press, shoulder press, deadlift, rows (see strength section for more details). Work on this for a while and you will soon get in shape.
I have lost 20lbs in two weeks.. I mostly eat protein and drink nothing but water… i’m trying to lose more stomach fat and my man boobs. i’m 21 and i run 3.1 miles a day except on the weekends to recover. what else could i do
Hi Matthew, that is an impressive rate of weight loss. I would suggest for now you continue your current plan but start to add some carbohydrate into your diet (vegetables, fruits, nuts, whole grains) and keep working on your fitness levels – run further and faster. You could add some circuit training routines too (see the fitness section).
i am 5’3 muscular and strong but i have man boobs, i have enough muscle that when i flex i can feel my chest muscle. but there is layer of fat forming man boobs. so it is noticeable. i am starting to eat healthy and going to the gym and start weightlifting, mainly concentrating on my chest but i will also focus on my whole body. i am running two miles when i’m there. i go there three times a week. what else can i do?
Hi Jake, you could go running on the non-gym days also, no reason why you cannot exercise every day. Or do these exercises mentioned above on the non-gym days at home. Take a close look at your diet also, maybe too many treats and junk food sneak in throughout the week?
Hi, i am Dan from india. i am 6’2” and about 130 kgs.
i am way overweight.But mostly i want to reduce my man boobs .
i hate them. please help.
Dan, change your lifestyle – eat healthy, eat smaller portions, exercise DAILY. Check out our fitness and diet sections for more information.
hey, am micheal.
i just turned 15 a month ago, and am pretty tired of having too much belly fat and man boobs,
infact, i have fat all over my body.
any help?
Hi Micheal, you need to get active and clean up your diet. Do you do any exercise? If not, start now. One of the best options for people who have never been into sport is to take up martial arts. You can excellent tuition and pushed hard to get fit.
Hi,
I’m 26. I’m 6’4 with broad shoulders and weight (If i rememeber the last time I checked 21 stone close to 300 pounds)
I wouldn’t say my arms and calfs are bad, my thighs are a little bigger but everything seems to go to my stomach.
I’ve had enough, I want to start eating healthier and want to know the best type of excercise I can do to lose the stomach fat and yet nto get left with massive ammounts of saggy skin left over.
Hi Stu, unfortunately there really is no best exercise. Your best bet is to aim to lose weight relatively slowly with regular workouts and eat a healthy diet. There really is not much you can do to control how your skin responds, other than get good nutrition and be as healthy as possible. Drop all junk food, alcohol, tobacco etc. to ensure that your body is getting the best chance of recovery. For exercise, you would probably do well to start with walking.
Hello,
I’m fifteen years old and ive been working out for about 1 month and a half doing cardio and interval workouts. I really haven’t gotten into a steady diet, I just try to stay off the junk. I still have body fat and man boobs and I was wondering what I could do to just get slimmer and loose the man boobs.
Last time i checked i was 5’9 and 145pounds
Hi Junior, carry on as you are. Work on getting fitter over time – i.e. aim to be doing more exercise per session in another month – go faster, go longer. Keep the diet as clean as possible. That is all it takes – hard work and time!
Just giving a good idea of what I’m working with. I’m about 6’3-6’4 I weight about 294 or so. I have the “man-boobs”, beer belly and love handles. I wanted to get an opinion for my workout. My college has a weight room that I use as often as I can. (4 days out of the week I have class, and I try to go every one of those 4 days) I bench press 115 lbs. 8 reps first set and it decreases with each set and I leg press 500 lbs. until I can not any more. Lat pull down 150 lbs. 37 reps the first set and after that I go until I can’t anymore. I use the gym to play basketball as my cardio and I’m slowing down to eating about once or twice a day and I usually try to have meat (mostly chicken) and something else. I’ve been trying to quit smoking and I’m staying away from pop period. Just drinking water, tea, powerade. Any suggestions on what I might be doing wrong or something that could be added that I am overlooking?
Hi Jack, follow a set lifting routine, 3 sets of 10 reps is a good start. By resting between sets, instead of pumping out as many as you can, you give the muscles time to recover a little and can put more effort in, and it also ensures better form throughout. Try this 3 day split, do some plyometrics (box jumps etc.) and cardio work on the other gym day if you like (helps burn the fat).
Try to quit smoking, you will be glad for it for the rest of your life. And not too much Powerade. More protein in the diet on lifting days.
Hi im 14 years, im not a fat boy but i have thick man boobs and a fat tummy im so worried about my breast. i eat so much junk food in the past is that the reason. please help me out to get rid of man boobs please and, is cycling help in reducing man boobs
Hi Kai. Yes, the junk food is the reason. Healthy eating and plenty of exercise should get your body in good shape. Stop all junk food.
Hi im 14 and i had man boobs i read this article and this really motivated me but i cannot run because when i star running my heart start beating faster and it beat rate goes that faster that i feel that im going to dead and after one day my leg pains very badly any sugestion. I cycle for 1 hours in one day is this helpful to reduce moobs please give me suggestion.
Hi Kai, cycling will help as you will be burning energy and getting fitter. As for running, keep trying. As you get fitter your heart rate will not go so high and your legs will recover faster as they become stronger. Try alternating walking and jogging (1 minute of each) to start getting fitter. Cycling is great but you do have to push yourself harder to get results. Eating healthy is also very important.
Greetings.
I’ve always been interested in losing this weight. I’ve stumbled upon this site and instantly became intrigued by all of your findings. This one, though, stuck out. Stuck out a lot.
I’m 22 years old, 5’1″, 200 lbs. My body is a mess. The fat on it is grotesque, it even seems misshapen as compared to other overweight individuals. My weight has always fluctuated. Back in February I did an experiment to where I did not eat for five days and took only water and CLA pills (I know, it’s very damaging) this resulted in my losing over 15 lbs. I was as low as 178lbs. I’d rather not take that route, as it was agonizing.
I was weight training before then and worked in a fast paced work environment, now I work in an office (I really miss moving) 11 hours a week (commuting included). I have a lack in time, it feels like. I still take CLA daily, whereas I know it mostly benefits during exercise. I am determined to go for at least a mile jog today once I get home for work to get started.
Anywho, I want these pudgy little things off of my chest, and I want to be rid of this cursed body that I have been walking with for over 10 years. I plan to actively run first thing in the morning (I wasn’t planning on eating beforehand)
I do not really wish to go to a gym. I have interchangeable dumbbells, and a handle press, but no bench.
I want my muscle back, I want this fat gone, and I want to be more relaxed and have more energy. I also want this loose and flabby skin (mostly biceps and love handles) gone.
Are there any specific guidelines you could give me?
Any help would be greatly appreciated.
Thanks,
Tim
Hi Tim, specific guidelines? Well, in short, just do it! Exercise daily, go running, lift those weights. Just as important – sort the diet out. I too worked in an office environment for many years (12 years in investment banking) – I know what it is like. The temptation to eat is horrendous as there is junk food everywhere, and most people eat it in front of you while you work. But, you have to stop. 3 healthy meals a day, no snacks. No junk. Ideally, cut the booze for a while too.
Circuit training is possibly the best way to help get fitter and lose fat. Do a few routines a week on top of running. Example workout to do a couple of times a week:
Jog for 5 minutes to warm up. Then:
Run 400m as fast as you can
15 burpees.
10 box jumps (or bench in the park, anything solid and safe to jump onto)
15 sit-ups.
Repeat 4 times.
Intensive workouts like this really help.
Awesome info!
I’m going to definitely give them all a shot. (once I find out what burpees are :P)
I don’t drink or smoke or any of that stuff. As for a diet, I don’t eat horribly really. Although I can be found snacking every other day.
One last question, though. When you say “repeat 4 times” what would the intervals be for that?
Thanks,
Tim
I’m sorry, I forgot to add something in.
I’ve read in multiple instances that snacking (healthy foods) is a good way to keep the metabolism going.
Snacking healthy food is a good way to gain weight if you are not doing a lot of exercise!
There is a lot of misinformation going around, and the concept of eating certain foods to help lose weight is one of them.
“Rrepeat 4 times” means precisely that – do the whole workout 4 times. Do not stop, do not rest, just do it 4 times in total.
i feel pretty much uncomftable when we go swimming and i cant take of my shirt because i have man boobs and stretch marks on my sholder joints.. the tips of my nipples tend to relax and make my man boobs bigger when its hot and contract when its cold. can these man boobs ever dissapear??
Hi Mark, if they are caused by being overweight then exercise and healthy eating will help you get rid of them. If they are due to a medical condition then you do need to seek medical treatment.
Hello, I’d like to ask for some advice, I used to be 86 kilo’s 3 months ago my height 175cm and I’m turning 17 on December. I decided to really devote myself to changing and getting an 8 pack, not 6, 8. Anyway it’s been about 3 months and i’m currently at 74 kilo’s and have really shown progress. but im still having trouble getting my bodyfat level to where i want it to be. I want it around 8-9 %, I’m about around 14 % right now. What i have been doing up til now is the following. I drink at least 4.5 liters of water a day (rarely drink juice, no soda) Consist of a diet of 6 small meals a day calorie intake is anywhere from 1400-1650. I do 30 push ups close hand, 30 situps normal with no support, 30 reverse situps, 8 chin ups, 10 leg raises on chin up bar, cycle’s for 1 min and V plank position for 40 secs. I do this 8-10 times a day. I also do 1km jogs 100m jog then 50m sprint, 3 times a day. My diet consists of low gl carbs, (wholewheat cereal, fresh strawberries, and lots of green salad). I eat about 100g of protein a day sometimes way more(tuna in freshwater and clean chicken brest). I try to stay away from fats and barely have an saturated fat intake. Now knowing this what do u recommend i do to completely lose my body fat, i have drastically decreased my fat on my chest area and stomach but still have some stuburn fat that just wont leave have seen no improvements for 10 days now. I went from a size 44cm to a 40 and sometimes a 38cm. I feel much healthier and have the abs i want but fat over them. mMy stomach is extremely tight and lean and if i stretch that fat i can literally see my abs and cuts… I’ve read about this green tea extract its called “green tea x50″ and it supposedly helps, and has gotten many positive reviews do you recommend me trying this product? Summer is approaching here in Australia and I’m almost their so far sweat and willpower have worked well for me but In 3 months time i want to achieve my goal. Thanks so much before hand,
George
Hi George, you obviously have plenty of time to exercise, so what you could try instead is a longer morning cario session, say 45-60 minutes of jogging, cycling etc. Then have a protein based breakfast (eggs) and your light lunch. Then in the afternoon, ideally after a nice rest and a snack, hit the weights. Do your bodyweight workout but also add some resistance exercises at the beginning, such as squats, deadlifts, bench press, shoulder press and bent over rows. You will need a barbell of course, or access to a gym. You could do another light cardio session later in the evening too for the extra energy burning. This article may help – you certainly won’t need to eat as much as these guys as they are huge, but the type of food and timing may work for you too. The article looks at the diet and workouts of 3 bodybulders in the run up to competition – so the time that they are focussing on cutting the last of the fat: Bodybuilding Diets of Pro Bodybuilders Jay Cutler, Branch Warren and Victor Martinez
hello,
i am a 25 yr old guy,ht-6.2”,wt-140 kgs,started working out 2 weeks back,i am doing only cardio,for 2 weeks now,losing around 700-800 kcal per day,i work out for 1 and half hrs to 2 every day,my diet mainly consist of boiled veg,fruits and chicken cooked without oil,i am on a zero oil and minimum carb diet,with lots of fluid.what changes or workout should i do to lose my weight,i am average to big boned structure with fat in my abdomen and chest…please give me advice
Hi Maddoc, how are you doing so far? I assume that you have lose weight in the 2 weeks with your diet and exercise? If you are not losing weight, then you need to reduce the amount you eat still. For exercise, starting to do some weight training may be a good idea, although the cardio is going to aid most with the weight loss for now.
Hi, I’m 16 years old and weigh about 70 KG’s. I’ve been working out at the gym for a month now, doing an average of 700 calories burn each weekday and resting on the weekends. However I’ve only been doing cardio. I’ve noticed that my legs are getting much more toned but my upper body isn’t making as much progress. I’d like to know if you have any tips on reducing my upper body fat, without weight training as I feel I need to lose a bit more weight before starting weights. Cheers
Hi Bob, start weight training. If you are losing weight (total body fat) at the moment, then your upper body fat will reduce in time. However, if you wish to tone up, then weight training will be needed at some point. Just doing cardio will limit you. You could start with push ups, or burpees. These will help tone your muscles and burn fat too. Also, increase cardio intensity to match your improved fitness levels – keep pushing yourself to be fitter and stronger.
my rotary cuff is knackered. struggle to do chest excercises, press ups kill. is there anything i can try to strengthen the rotary of build muscle around it. only just started go back to the gym because wanna lose some pork and generally improve my fitness. thanks
Hi Deano, PhysioRoom has some suggestions for strengthening the rotator cuff muscles, maybe this will help: http://www.physioroom.com/experts/asktheexperts/answers/qa_mb_20050225.php
Hi im 20 around 6ft2 im skinny but have got slight man boobs and a small belly and ive got really skinny arms. I’ve just started working out and eating healthy, and been going gym everyday alternating my workouts, I do chest and triceps 2 days then change to biceps and stomach, I also do a 10 minute jog and a 5 minute row before and a couple times during my 1 1/2 hour sessions. Ive just started using maximuscle thermobol tablets (1 months worth) and have drastically changed my diet, i havent eaten any fast foods or white bread (which i ate loads of) and I’m now eating porridge with a bit of black treacle in (breakfast), tuna, fruits, veg, wholemeal bread/muffin/wraps etc, houmous, eggs, beans, peanut butter and im only drinking water and green tea. I’m not really looking at my calories intake but I eat 3/4 times a day and it isn’t heavy meals.
I’m aiming to drastically change my body within 4 months but I’m not sure whether I need to focus on losing weight before trying to increase muscle mass because im not really fat i just have a bit of excess on chest and belly, or just aim to fill the excess out straight away, is it possible to do this in the time frame ?
Also is it true that cabbage can reduce your oestrogen levels and increasing testosterone ?
What advice can you give in terms of supplements which I can use in the near future ?
Sorry about the essay but you give great advice so wanted to be detailed, thanks !
Hi Chris, if you are not really overweight the you may be better off increasing the amount of weight lifting that you do. Do not worry about the extra jogging within the weight training workouts. You need more protein, so a post workout whey protein supplement is recommended here. Not heard about cabbage boosting testosterone, probably best to lift more weights and eat better though. Thermobol are to increase metabolism to burn fat. As you need to build muscle first before worrying about cutting the last of the fat, you may want to put these away for a few months.
HI, I’m 18 and I do have moobs or man boobs, and I have been going to the gym for around 4 months which has included chest, shoulder, legs, arms and back exercises. I know when doing incline bench press only brings out the muscle in your pectorals? please correct me if im wrong. I have included cardio now and ive been doing it for around 2 weeks, but to be fair I haven’t ate bad but not included like vegetables or fruit. just asking for help on how I could lose my man boobs quick? thankyou
Hi Maca, just keep exercising and eating healthy. Adding cardio will certainly help to burn extra fat and more importantly, get yourself fit and healthy. Obviously building muscle under fat may make the chest look bigger, but in time things will improve.
Thankyou for the help, just looking to tighten the chest and get rid of the man boobs, as I have done a little research and people say that cardio and incline bench press is the best for it, aswell as healthy eating? but once again thanks for the help
That is a start Maca, but really, the more muscle you build up the easier it will be for you to manage your weight, don’t just do incline bench – that is like people who want abs just doing crunches. Squat, row, should press, curl, flye etc.