High Intensity Interval Training to Lose Man Breast

Published: 16th December 2011
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Approximately 1/3 of the male population suffers from gynecomastia. OR about 30-40% of the men in this world are suffering from gynecomastia or by having man boobs. Just like woman, men are plagued with insecurities regarding certain parts of their bodies that just don't seem to cut it. When men develop male breasts most men feel uncomfortable and embarrassed, so they start looking for exercises that can help get rid of them before anybody else notices.

Most men try to do spot reduction exercises. You can't get rid of male breasts or other problem areas by doing spot exercises. Attempts at localized fat loss are a waste of time and energy because muscle has no influence over how much fat surrounds it. You cannot lose fat in a specific part of the body simply by performing an exercise that works the muscles in that part of the body.

Male breasts can be caused by certain medications, diet or hormone imbalances. They are often seen in teenage boys because their hormones are so out of line while they're going through puberty. The other time it happens to men the male breasts are usually caused by simply having too much fat on their body. Some men collect extra fat on their stomachs, while some collect it on their chest. When fat collects on your chest, this gives the appearance of male breasts.

Steady State Cardio vs. Interval Training

Most cardio sucks at getting rid of chest fat. Steady state cardio or long bouts of cardiovascular activity via the treadmill, bike, or elliptical is not the best idea for losing fat in my opinion. Gymnasiums around the world full of people doing this kind of cardio. They hate it because it’s predictable, tedious and time consuming. Yet because they see it as their quickest most effective route to fat loss they keep coming back for more.

This form of ”steady state” cardio just isn’t intense enough to trigger the kind of metabolic and hormonal changes necessary for burning stubborn man boob fat.

High Intensity Interval Training is cardio performed at such an intense level that your body will spend the rest of the day expending energy to recover from the ass-kicking you gave it. This is commonly referred to as EPOC (excess post-exercise oxygen consumption) and it means that you consume a great deal more oxygen recovering from the exercise bout than you would have if you'd just done a steady-state workout.

This means that you will be burning up to nine times more fat while sitting on the couch later that night than you would have if you'd spent an hour on the treadmill at a moderate pace.

Interval training is by far the best method of cardiovascular exercise not only for burning fat, but also to increase your VO2 Max and overall conditioning.

How to lose Man Breast

These exercises can help get rid of male breasts because they're designed to give your metabolism a super lift, and they start burning body fat fast. Interval training is fairly intense, and this is great for burning massive amounts of calories fast. The best thing is, it also keeps your body burning more calories even after your workout is finished, because the body is busy repairing and rebuilding your muscles.

So what does an interval training session look like? A 20 minute interval workout on the treadmill might look something like this.

3 minutes warm up at a medium pace

1 minute running at 85% effort
1 minute running at 30% effort
(repeat seven times)

3 minutes warm down at medium pace.

The heart of the routine is those 14 minutes alternating between periods of high exertion and periods of minimal exertion. Fast, slow, Fast, slow. This a the approach favored by professional athletes the world over approach and it really can have a profound fitness and your physique.

It can be done in 15 minutes. The exact same approach will work just as well on the exercise bike or rowing machine. You can use the same principles whilst out road running or in the swimming pool doing fast and slow lengths. Interval train no more than 3 times a week and never two days in a row. Good luck :)

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