Exercises to Get Rid of Man Boobs Quickly

Getting rid of man boobs can be a real challenge especially when the embarrassment and pain of man boobs makes it to difficult for some men to even go to the gym so its important to know exercises to get rid of man boobs quickly.

1) Aerobic Exercise

Aerobic exercise done at the right intensity (60% of VO² Max) predominantly relies on fat stores as the main source of energy. Aerobic exercise includes activities such as, walking or jogging, cycling, rowing, cross training machines, swimming, spin class, aerobics and many others. You want to aim toward 40 minutes of aerobic exercise 4/5 times per week. At the start you may only be able to walk at a fast pace for 10 minutes or less, that's fine! Just keep building it up slowly over time and you will quickly see improvements. For example a 15 minute walk in the morning and again in the evening is a great way to start

2) Resistance Training and Weight Lifting

Resistance training includes weight training with both machine and free weights. By performing resistance training we encourage the muscles to grow by putting them under strain, the muscle adapts to this new level of effort it is asked to perform each day and grows to accomodate this demand. Resistance training has 2 great benefits, not only does your body look firmer but muscle is also active tissue, it burns calories, therefore as your muslce mass grows your body fat levels will decrease, why? Because the muscle is using that fat to 'feed' its self during the course of the day.

If starting out a resistance training program start 3 times per week with at least a days rest between sessions to allow for recovery, yes you will feel sore the first few times but as the muscle adapts it becomes much easier. I reccomend whole body exercises to start and as you start to see gains then do more specific exercises. What do I mean by that?

Well a squat uses far more energy (calories) than say arm curls, right? Think about it. An arm curl uses one small muscle, the bicep, whereas the squat requires you to use pretty much every muscle in your body simultaniously and as we said:

more muscle = more calories burned, more calories burned = the quicker the fat comes off!!

Here are some full body exercises but please be sure to get coaching from a qualified fitness instructor before trying them:

• Squats
• Lunges
• Dead lifts
• clean and press
• standing overhead press

Learning all exercises to get rid of man boobs quickly that you enjoy doing will take a little trial and error. A full list of exercises is really beyond the scope of this article but there are some great coaching programs out there others have put together that I recommend you check out. To see what I think are the best programs available have a look here: Exercises to Get Rid of Man Boobs