Man-boobs!!! Help me get rid of them!!!

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Apr 18, 2004
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I know there are some hardcore bodybuilding fitness dudes here, so maybe someone can help me out. I want to get rid of my man boobs and have a nice, defined chest. I need some kind of exercise routine. I am pretty much fitness stupid. It has to be something simple, cause I have very little free time. Maybe those rubber band thingies and barbells. Can someone help me? I really am not very fitness oriented, but I have been losing weight and I want the boobs gone NOW!!! :)
 

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Aaagh! Okay...learning mode. Now, is there any certain types of exercises that you would say work better and quicker than others? I don't have access to a gym. My son has some barbells but I am going nowhere NEAR his room. It's a deathtrap. We're talking very, very basic here, okay? I can go to other websites and try to absorb, but I was hoping someone here can say, "I had manboobs and here is what I did to get rid of them. Do fifty ....... every night." You're talking to the king of lounging here, okay? :)
 
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Feb 3, 2004
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Wait, no access to a gym, to bad I have access to a bar...

You can get an in expensive weight lifting set from a number of different stores, and even get some nice but used equipment. Check the phone book. I picked up a Weider Pro 9735 home gym thing for $200 back when I had a job and money. That along with the internet, wannabebig.com, books, videos , I learned.
You can start with special push ups that target that area of your chest. I hesitate to try to explain because Im not very good at that but...

Put your hands flat on the floor but with your thumbs and index fingers touching, like a pyramid shape. You want your elbows pointing out to the sides more than down towards your feet. While you do the pushups focus on your upper chest area. Hand placement palys a big role. Where below your chest your hands are centered.
You can use a number of different hand positions, not forgetting the standard one of course, and really get some nice chest work done :)

Gilads bodies in motion. That is a daily 1/2 hour workout show on one of the channels I get and it kicks ass! I highly reccomend it, if you get it.
Hope that helps.
 

Jason1

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Nov 15, 2003
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Just do some pushups with your feet elevated about two feet. That will work great.
 

jGman

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Do some cardio. The best exercise I found for the chest, besides weight equipment, is dips. Kind of like a push-up, but use two chairs and dip down as far as you can between them.
 
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Doing 50 pushups each morning, is not a bad start towards developing the habits and state of health needed for a good begining in 'body work'.
Diet makes a HUGE difference of course, but a newbie can be totally demotivated by getting to involved to quick. It can be overwhelming. A great book is the "Testosterone Advantage plan" by Lou Schuler. It has all the info you need for diet, home gym supplies, work out technique, and schedule. It also has grocery lists and menu plans. Its an awsome book, whose premise is increaseing testosterone production in men through diet and and weight lifting. Weight lifting, because that is what it will take. Pushups are not a bad start though.
Luck, and thanks for the FR info!
 

Johnny Cage

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Nov 1, 2003
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If it is in fact Gyno, it can only be removed by surgery in most cases.
Otherwise: Try Vitex (progestrone related gyno) or Nolvadex (estrogen related gyno) I don't guarantee either.
Both are popular among steroid circles where users can get gyno via estrogen and/or progestorone.
 

mecca

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Dec 7, 2003
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AncientChina said:
I don't think he has gyno at all, I see no signs of gyno, and his "manboobs" are actually very small if not absent, its probably just due to an excess of body fat is all.
I agree --- I think its just fat

--so do what everyone else is saying (if youve got no time) -- and DO:
(1) CARDIO go running is probably the best, unless you can get in a gym and get on a rowing machine w/some minor resistance
(2) Since you've got no time, work (like above) push ups and dips into your daily life ..... if you can work up to doing plyometrics-style pushups DO THEM, THEY WORK MUCH QUICKER and you might gain a bit more muscle mass w/o using weights.
(3) MOST IMPORTANT watch what your eating (usually if your working cardio everyday, eating some bad food doesn't affect you too much).... DRINK alot of water ......Don't eat/drink too much tofu/soy milk products << or you might grow real gyno.

www.gynecomastia.org
 
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Johnny Cage said:
If it is in fact Gyno, it can only be removed by surgery in most cases.
Otherwise: Try Vitex (progestrone related gyno) or Nolvadex (estrogen related gyno) I don't guarantee either.
Both are popular among steroid circles where users can get gyno via estrogen and/or progestorone.
If what he has is gyno and he's had it form some time then Vitex and Nolva won't do anything at this point. They are only effective at the onset of gyno. After gyno has set it, only surgury will resolve it.

I agree with AC that what he has is just an accumilation of fat on his chest and not gyno. As he loses weight, his "man boobs" will also go away.
 
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Fat loss is the only way to go. "Targetting" the area with exercises doesnt work. If he grows his pecs the man-boobs will only be more pronounced.

Kong must loose weight and hope sooner or later they become reduced, as we all know, you cannot choose areas to loose weight from, weight will drop off in relation to your genetics and we have no control over it.

The best way to loose weight is;
> Controlled eating/eat less. There is no way of burning weight off that compares with just not eating shit in the first place!
> Increase your metabolism. This burns 70% of all energy burnt up during the day, which compares with say - killing yourself on a treadmill which would maybe burn 40%. Best ways to increase basic resting metabolism is to eat smaller more regular meals and put on muscle as it requires more energy to be spent by the body to maintain it.
> Finally...cardio. Doing something like the HIIT as mentioned above is a good way to go, but cardio pales in comparison to those mentioned above. Plus, its hard work....
 

SyncMaster

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Apr 4, 2004
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I've got in shape recently (after years of neglecting myself), and the best way for me was a personal trainer. I'm naturally a 'lazy' person, so the constant pushing from my trainer got me in much better shape and made me lose a lot of weight. Try it out ;)
 
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Great post Levista...

Sync, that's actually a great idea. I have also used personal trainers in the past to help me get past a couple of plateaus.
 
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May 8, 2004
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kong1971 said:
Aaagh! Okay...learning mode. Now, is there any certain types of exercises that you would say work better and quicker than others? I don't have access to a gym. My son has some barbells but I am going nowhere NEAR his room. It's a deathtrap. We're talking very, very basic here, okay? I can go to other websites and try to absorb, but I was hoping someone here can say, "I had manboobs and here is what I did to get rid of them. Do fifty ....... every night." You're talking to the king of lounging here, okay? :)

Kong, I think what I would tell you in terms of advice on how to shape up your pex is this:

Begin a small routine of ab exercises. This slims down your mid section and makes your trunk more shapelier in the way that those body building guys' chests have. Next do plenty of pushups. I still think that my pex has been shaped or toned better through pushups as opposed to any exercise on the bench...(it's mainly because I can't bench much without losing form but still) Also the cardio as someone else suggested will help. You don't even need too much of it either to get results if you begin this ab routine I am going to describe.

The reason I suggest push ups is because while the basic bench press would help your stomach muscles aren't as involved whereas with pushups your mid section is stretched and flexed.

The ab workout should be something like this but whatever exercises you choose you should work your abdominals if you want to have a toner shape to your pex:

Exercise: Muscle Function: Reps:

Thin tummy Hip Flexion 10- 5 sec. holds

Curlup Trunk Flexion 10-15

Seated thin tummy and AB-glute co-contraction 10- 5 sec. holds
cheek squeezes

Lateral leg lowering Trunk rotation 10-20

Pushup hold Integrated trunk movement 10- 5 sec. holds

Side raise Lateral flexion 10-20


Thin tummy- lie on back, knees bent, feet flat with hands below belt line with fingers heading down toward the pubic area and thumbs higher up on abs...thin your stomach by contracting your lower ab muscles between the belly button and groin (so as to make yourself skinnier) hold for 5 seconds then rest for 5 and repeat

Curlup- lie on back, knees bent at 90 degrees and feet flat,...slowly raise your torso at a constant speed without any kind of acceleration with hands touching opposite elbows sort of like in a situp, as your torso ascends slowly move your arms so as to make them parallel to the floor, then lower just as slowly to the beginning position.

Seated thin tummy and cheek squeeze- sit on the end of a bench with knees bent and feet close together on the floor while maintaining a straight posture. Place your hands on stomach the same way as in the thin tummy...contract your lower abs making the thin tummy allthewhile contracting your butt cheeks making yourself raise off the bench a little

Lateral Leg movement- lie face up on the floor with legs together in the air and your arms out at a 90 degree angle to your body. Keep your head on the floor...lower your legs to one side going all the way down to but not resting on the floor and keeping them at a 90 degree angle to your upper body. Lift your legs back up to a vertical position and lower them to the other side in the same fashion.

Pushup Hold (my favorite)- Lie face down on the floor with your legs straight and together, set hands beneath chest like with a pushup...raise your body imto a pushup position with your body in a straight line from neck line to ankles (your body will be diagonal rather than parallel to the floor this way) and hold for 5 seconds, lower, then repeat.

Side raise- lie on back, knees bent to about 90 degrees and keep them together, roll knees together to one side so they're on the floor, with your shoulders and upper back still flat on the floor, cross your hands over your chest touching opposite shoulders...now flex your trunk toward the ceiling, pause and then lower back down to floor.

Good luck on your journey and I hope this helps you acheive your goal!
 
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BTW, this routine of ab exercises shouldn't last longer than a half hour for most. It takes me about 20 minutes.
 
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Okay, but he said he wasn't really into doing much. At the least it would get him slimmer and eventually he could make his way into lifting. The cardio was a good idea. I think I said it in my post that it was too. But to get him started in a routine adding with the cardio an ab routine alongside pushups every day will definitely help him. For the fat loss drink at least 64 oz of water a day as well. At least. I drink way more than that a day. I'm telling you though a slimmer waist makes your chest look more built. I couldn't say what to eat or whatnot but that obviously helps fat loss. The cardio is what will primarily cut down the fat. Some people have a six pack already in place if they didn't have some extra fat in certain places, but water and cardio will help "bring those muslces to the surface". Others don't even have to try an ab routine to have perfect six pack abs and rippling obliques and whatnot. I wasn't saying anything about target fat loss. I really have no idea what that is or who made it up. Some have to shed the fat around certain areas to see those abs or the chest or the arms or whatever, but some people aren't going to see a lot of muscle after they lose the fat either. You are right on that, which is what I think one of your points was. To me it looks like a steady "diet" of pushups will help him enough after he does lose some of the weight though. The ab routine makes me sweat when I do it and I've been doing it for 3 months plus. LOL That's why I said he might not even need that much cardio if he does these ab exercises.
 
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