manboobs78
Hi Everyone,
Just joined the site and was looking some help on losing my manboobs! I dont know where to start and would appreciate some help on doing up a exercise plan of some sort. My diet is healthy but i do drink beer which i am willing to give up! All i need to know is what supplements to take and an exercise plan using my weights, punchbag and execise bike!
Im looking to lose some fat on my belly and breasts so would appreciate some advice guys!
Alcohol is the first thing to drop - or at most, have it once a week at the weekend :)
1) It's empty calories that serve no purpose
2) It's high calories (a pint is 200+ cals)
3) Alcohol can increase estrogen levels in men
The last point is important since a man's ability to "take a drink" has often been associated with masculinity - however...the fact is that
alcohol increases estrogen levels, and long term alcoholism has been associated with loss of body hair, muscle mass, development of man boobs (due to the estrogen increase no doubt), development of shrunken testicles (again, guessing due to the estrogen), and impotence. After that, a good basic eating plan would be this:
http://www.muscletalk.c...up-guide-to-cutting.aspx If you're not ready to suffer regulated meal times and portions etc, then it's well worth reading this and trying to simply "clean up" your diet first:
http://www.muscletalk.c...rticle-eating-clean.aspx In terms of exercise, I'd start with a combination of weights and cardio:
Mon-Fri: 30-40 min brisk walk, first thing upon waking (don't eat anything before hand - maybe have a pint of water!
)
Mon & Thursday: This plan:
http://www.muscletalk.c...rticle-hit-training.aspx Losing bodyfat will come gradually and I'd set your sights on losing it over 8-12 weeks (without knowing how much is there, it's a bit of a guess), as the more you manage your own expectations and make them realistic, the more likely you'll be to stick at it and get there!
In terms of supplements....there's lots of them out there that could help you a bit - most of your progress will be down to exercise and diet, however, things like:
Protein powders & Meal Replacements = will make having a good "clean" meal much easier, faster and more convenient, for example 2 or 3 of my daily 8 meals are:
- protein shake
- piece of fruit
- nuts
- green tea
"Fat burners" = can help with appetite control so as you reduce your food intake, you're not starving, and your energy levels don't suffer as much
Hope that helps and good luck!