A man's chest is composed of the pectoralis major and minor muscles. Fat that builds up over these muscles gives the appearance of women's breasts. Known as "man boobs" in slang terminology, you have your work cut out for you when you want to disintegrate this fat in 30 days. Although exercise is part of the game plan, you must also make adjustments to your diet. Being that you cannot spot reduce, you need to focus on full body weight loss.
Reduce your calories intake. Cut back 500 to 1,000 calories a day and you will lose about 0.454 to 0.907kg. on a weekly basis. Make this process easier by eliminating the pizza, wings, nachos with cheese, doughnuts and deep fried onion rings. Include foods in your diet that are chock full of nutrients, like fruits, vegetables, lean meats, poultry, fish, beans and whole grains.
Cut your intake of beer. Alcohol is a nuisance when you are trying to melt away your man boobs. According to the American Council on Exercise, high intake of alcohol leads to excessive caloric consumption. Stay away from all other beverages that contain calories, too, such as fruit punch, fizzy drinks, sweetened tea and slushies. Choose water as your main beverage to keep your calories down and to flush toxins from your body.
Portion out small snacks and eat them between your meals. Eating snacks will keep your metabolism boosted and also prevent you from becoming hungry. This is very important if you want to lose your boobs in 30 days. The Mayo Clinic advises to keep snacks to 100 calories or less. The goal here is to just take the edge off your hunger. Spread low-fat cream cheese across a whole-grain crispbread for a sufficient snack.
Hop on a elliptical machine and work out on three alternating days a week. Any form of cardio is advantageous, but elliptical training causes you to incorporate your chest. Perform a light warm-up, then alternate your intensity back and forth between fast and slow for the rest of your workout. This is called interval training and it boosts your fat-burning potential. Exercise at a one-to-two ratio of fast to slow effort. For example, glide fast for 30 seconds and glide slow for 60 seconds. Aim for 45 to 60 minutes of training and finish with a light cool down.
Execute a chest workout on three noncardio days a week. Perform exercises that target your upper, middle, lower and inner chest to ensure you target the entire pectoralis muscles. This will give your chest a tighter and leaner appearance as you lose weight. Do exercises like incline presses, flat bench presses, decline presses and flyes. Utilise free weights with all of your exercises, because they cause a high amount of muscle fibre recruitment. Aim for 10 to 12 reps, do four or five sets and take 45-to-60-second rest breaks in between. Such shorter rest breaks will keep your heart rate elevated.
Before you make any dietary changes or begin exercising, make sure to talk to your doctor.
Tips and warnings
- Before you make any dietary changes or begin exercising, make sure to talk to your doctor.