How to Reduce Man Boobs

There are several factors that cause the appearance of “man boobs”, however, the most common factors are overweight and hormonal imbalance. If you want to discover how you can eliminate the “man boobs first thing you should do is find out the source of the problem.

If you do not suffer from morbid obesity it is likely that your man boobs are the result of a low level of testosterone. If this is the case, it is essential to consult a specialist, he may prescribe a hormone supplement or point you change your diet. Furthermore, high-impact exercise is naturally to increase testosterone production.

Fat accumulates in our bodies in different ways. The woman’s body tends to accumulate fat in the lower limbs: hips, thighs and legs. On the other hand, men tend to accumulate fat in the upper body: stomach, chest and back.

Men may lose the “man boobs” with diet and adequate exercise … this can be disposed of any bodybuilding program or program for weight loss. Exercise will help to tone your muscles, and the greater your muscle mass, you will be able to burn more fats, both which are eaten as they are stored in the body.

The diet will help your body eliminate stored fat and also if you avoid overeating, especially those foods high in fats, sugars and processed flours, you will be able to lose weight quickly getting rid of those nasty “man boobs”.

To counteract this diet and exercise are two fundamental keys that will help not only to eliminate the “man boobs” but the accumulation of fat in different areas of your body.

reducing fat from a particular area, is nothing more than a myth dating from the early health clubs and physical exercise. In these institutions, these myths perpetuated since these beliefs enabled these two companies “generate large amounts of money. Thus, vibrators belts, waist rotators and other devices that promise to work and remove fat from certain body areas were created.

If these clinics have triumphed, the results are due only to the diet regime, not the magical properties that could have a vibrating belt.

Today we can say that fat, although it is likely to be deposited in certain areas of your body, can not be worked independently. Any adequate nutritional program will help reduce the extra fat that the body has accumulated. So if you want to reduce “man boobs”, you will also lose body fat accumulated in other areas.

On the other hand, if you exercise the muscles of your torso, you will achieve develop your muscle underneath the fat that is accumulated in the area of ​​your breasts. Your muscles will be stronger, however, so do not waste stored fat, the problem will persist.

Here I share with you an excellent nutritional and physical exercise program that will help strengthen your body and eliminate excess body fat quickly.

The strength training program will help you to increase your energy, burn fat and increase your muscle volume. This program may include exercises to work all parts of the body.

Unlike most bodybuilding programs where the main objective is to increase muscle mass, this program is divided into exercises for upper and lower body, which work separately on alternate days.

The upper body will work on Mondays, Wednesdays and Fridays. The lower body will train on Tuesday and Thursday and Saturday days. Sunday is the day of rest.


• Press on bench

• Press on incline bench

• Bench Press inflected

• Openings flat bench


• Chin-bar

• Front raises with bar

• Front raises with dumbbells

• Dumbbell Lateral Raises


• Pulley chest

• Remo in low pulley

• Dominated in fixed bar

• Horizontal Dumbbell Remo


• Bicep Curl

• Triceps pulley

• Barbell Preacher

• bench press close grip

• Curl dumbbell concentration, alternating arms

• Extensions with support for triceps

The Nutrition Program

Caloric intake for an active person is determined by gender and age. Ideally, the intensity of productivity, consult a specialist to determine your daily caloric intake your body needs to be taken into account.

Calories should come from the 25% protein, 40% carbohydrates, fats and 25% fibers.

Refined carbohydrates are forbidden. You must not eat sugar, starches, refined cereals or artificial sweeteners. Carbohydrates should come from vegetables and fresh fruit.

The protein source should come from eggs, low fat milk, meat (liver, heart, kidneys and sweetbreads) beef, pork, poultry and fish.

Fats should come from foods rich in protein and soluble oils like olive oil, wheat germ and walnut oil.

The fiber should come from fruits and vegetables.

You can consume the following supplements: protein powder, amino acids (the compound Lipo3 is an amino acid that helps tropics linen metabolizing fats), desiccated liver and algae in capsules.

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