You're determined to get rid of your man boobs. During your workouts, you're religiously training your chest muscles with bench presses, dumbbell flys, pec-deck flys and cable crossovers.
Nothing wrong with that; it's great that you have decided to take action and are working hard in the gym to remedy the situation. Increasing pectoral muscle mass, however, is only part of the solution; to truly obliterate man boobs, you will also have to do some cardiovascular/aerobic exercises.
If you're consistent with your weight training, you will build some good strength and muscle in your chest area. But to some extent, your pecs may still be covered with layers of fat.Combine some cardio exercise into your workouts - so you burn off the unwanted fat layers and finally see the underlying muscle definition you've worked hard to get.
OK - so what cardio exercises should you go for?
If you already have a good basic fitness level, then running is a great way to burn calories. It is one of the most demanding exercises for your heart and lungs - so you will definitely be working your cardiovascular system.
Running is high-impact; if you have concerns about injuring knees, shins, calves, ankles and feet- you can minimize the risk by doing low-impact cardio exercises.
Low-impact cardio exercises:
SwimmingCycling - either outdoors or on a stationary bikeRowing using a seated rowing machineStepping on the step machineStrides using the elliptical machine
Another factor to consider, is how intense you will do the exercises. There are two ways to approach your cardio training: low-intensity and high-intensity.
Low-intensity cardio is performed at a slower pace for longer periods; ideal for those who are lacking in aerobic fitness. Typically you will exercise at 20-40% of your maximum effort level. Most of the energy used during the exercise will come from body-fat stores, however, the 'rate' of fat-burning will be at the lower end of calorie-burning scale.
High-intensity cardio will have the effect of elevating your body's ability to burn fat - which is exactly what you need to reduce man boobs. Only attempt it if you feel ready to cope with the physical demands it will place on your CV system. Typically you will exercise in the 60-90% of your maximum effort level but for shorter duration.
Interval training is another method, where you perform at low and high intensity, giving your body time to recover before exploding to near-maximum effort. For your chosen exercise, perform it by mixing longer periods at low intensity with short periods (10-20 seconds) at near 100% effort level. Over a 10-15 minute period, you will expend more calories than if you exercised at low intensity for 20-30 minutes.
By doing high-intensity interval training as part of an overall workout plan, you will affect the body's metabolism, so that while at rest, you will still be burning calories - perfect for getting rid of unwanted chest fat.
Working out with weights plus an effective plan of cardio exercise, over time, is a sure-fire way to get rid of man boobs.
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