The value of weight training to lose weight and get rid of man boobs is totally under-rated. If done properly, lifting weights can be just as effective as cardio, if not more!
“The more muscle you have, the more calories you burn while sitting there doing nothing, even in your sleep!”
When you do cardio alone, you don’t just lose fat – you lose muscle as well.
So if you don’t do weights to re-build that muscle, your metabolism will decrease and you’ll find yourself having to eat less and less and do more and more cardio to keep losing weight. That’s one of the reasons why yo-yo dieting is so common – it gets harder and harder to lose more weight and we end up just giving up and as a result, we gain all the weight back.
So the best and easiest way to achieve permanent weight loss (or more accurately, fat-loss) is to incorporate weight-training into your routine. Lifting weights in the way that I’ll show you has an added benefit for losing those man boobs too, because studies show that it causes an increase in testosterone levels.
“Which type of exercises should I do?”
Initially, it’s best to start off with the 4 main compound exercises: deadlifts, squats, bench presses and bent-over rows for the back. These exercises make use of the largest muscle groups in the body, and each exercise utilizes many muscle groups, not just one. As a result, there’s a huge calorie-demand, not so much when you’re doing the exercise, but more so during the huge repair and growth phase that happens after the exercise.
“How many sets and reps should I do?”
Studies show that exercising in the 6-12 repetition range for 3-4 sets, is best for boosting testosterone. A basic program I recommend to all my beginners, is the 3×10 regimen (3 sets of 10 reps).
3 sets of 10 will take you far, and for most guys, it’s all they need to completely get rid of their man boobs and build a very impressive physique. After a while though, it gets hard to advance on this protocol, and you might need to change things up and try a more advanced routine.
“Should I work out every day?”
NO! Try it if you want – work out every day and you’ll soon realize that despite all the effort, you’re muscles are not growing at all. When you work out, your muscles are damaged – they then have to undergo repair before they can grow. If you don’t give them time to repair, they’ll never grow.
Trust me, train a maximum of 3 days per week, and you will see far better results than if you train every day, especially if you follow the best exercise regimens, the kind of stuff I talk about in this video.
The above should get you started, but if you really want to lose those man boobs as quickly and easily as possible, there is a lot more you need to know – like should you exercise one body part a day, or 2-3 body parts a day? What do you do when you get stuck at a certain weight and can’t lift any heavier? How do you stop your man boobs from sticking out when you grow your chest muscles? And much more…
To discover all of the most powerful secrets and best methods for losing man boobs that I have discovered over many years of experimenting with my clients, click the link below to watch the How To Lose Man Boobs Naturally video: