In most men, fat is usually redirected and stored in the abdomen or chest instead of the thighs and buttocks. The fat storage in the breast causes most people to call it a man's breast. By maintaining a healthy lifestyle, exercise and correct diet, you can get rid of the man’s chest and build muscle!
basics
Intermittent running for at least 30 minutes every other day
Walk for 2 minutes first, then run for 2 minutes at a comfortable pace. As long as you walk and run for the same amount of time, you can do intermittent exercise at any time. Repeat for 30 minutes, so you have time to increase your heart rate and normalize it.
- Practice climbing, then run and jog down the mountain.
Practice bodyweight exercises
First do 3 sets of 10 push-ups. If you can't do a proper push-up, do push-ups first, putting your knees on the ground to warm up. Try other exercises such as sit-ups, push-ups, bicycles, and planks. As your exercise volume increases, you will burn fat in your chest and abdomen.
- Start by doing small exercises a few times a day, and then increase the amount of exercise when you feel comfortable.
Eat healthy food
The best way to lose weight is to eat a small amount of lean meat and vegetables regularly. Include fish, beans, and nuts in your diet to maintain your protein levels, and eat small amounts of fruits or vegetables with each meal.
- Reduce soda and sugary drinks from your diet and replace them with water.
- Record your calorie intake. In order to lose weight, you must burn more than what you eat.
Start doing chest exercises such as bench press
First, use a weight you lift comfortably to do a basic bench press. If the weight is too large, please find someone to be your observer. Grasp a barbell that is slightly wider than your shoulders and lift the barbell until your arms are fully extended. Press the rod down to the chest and repeat 10 times.
- If you are overwhelmed by the weight, someone must pay attention to you.
- After mastering the bench press, incorporate squats and sit-ups into your routine exercises.
Don’t give up
You may find it difficult or even impossible to do these exercises, but that’s because you have fat. When you continue to exercise and lose weight, doing these exercises will become as easy as counting to ten!
Improve your diet and nutrition
Multiply your weight by 33 to find your ideal daily calorie intake
Simply put, your calories give you energy. Everything you eat brings calories, but the calories you consume will affect your weight. If you eat too many calories, your body will convert the excess energy into fat. If you eat too little, you will not build muscle. The goal is to reach the calorie goal every day and lose weight while building muscle.
- For example, if you weigh 80 kg, multiply 80 by 33 to get 2640 calories
get 20-30% of calories from lean protein
fish, chicken, turkey, tofu and eggs are all It is a good choice.You can also get protein from beans, grains, and vegetables, so don't assume that you need meat for every meal. Your body needs protein to repair muscles, maintain blood flow, and produce several important enzymes, all of which will help you build muscles.
- A protein-rich meal can be chicken breast and some broccoli, or some grilled flounder and quinoa .
- In the days when you exercise, it doesn't matter if you are a little bit too much about protein. This protein will help your muscles rebuild and give you energy boost when you lift weights.
Choose healthy carbohydrates to account for 45-65% of your diet
Carbohydrates are the main source of energy for the body. They help regulate your brain, heart and muscles. However, not all carbohydrates are good for you. Starchy carbohydrates, such as white bread, pasta and potatoes, should only account for 30% of the carbohydrates you eat. Get more healthy carbohydrates from beans, grains, sweet potatoes and whole wheat bread.
- Eat healthy carbohydrates at every meal to maintain energy levels throughout the day.
- Other good carbohydrate examples include pumpkin, brown rice, quinoa, bell pepper , kiwi, banana and avocado. You also find that basically every vegetable contains healthy carbohydrates.
Choose healthy fats and keep them below 10% of your diet
Healthy fats are the key; they help your body process vitamins, produce energy, and protect your heart. However, you should not overdo it. Keep healthy unsaturated fat at 5-10% of your diet.Avoid the saturated fat in junk food and red meat to make sure you don’t gain weight anymore.
- You can also find good fat sources in olive oil, avocados, nuts and soybeans. Cheese is also an important source of healthy fats, as long as you don't overdo it.
- If you love sweets, dark chocolate is a good snack, usually high in healthy fats and low in refined sugar. Just stick to a high-quality brand and don't eat more than one slice.
Limit how often you eat canned food to avoid synthetic estrogen
High levels of synthetic estrogen can make it difficult to lose too much breast weight. Some canned foods are shipped in containers made of bisphenol A (also known as BPA). This is a epoxy resin , when you accidentally ingest it, it will act as an estrogen. To avoid this situation, try to limit the frequency with which you eat canned food.
- If you reuse plastic water bottles, BPA will also leak into your drinking water. If you find yourself taking a bottle of water to the gym, change to a reusable water bottle!
Cut shrimp, tilapia, and salmon to avoid endocrine disruptors
Certain seafood products are often injected with dyes and insecticides, disrupting the way your body regulates hormones. These chemicals are called endocrine disruptors. They are usually found in tilapia, salmon, eel and pre-cooked shrimp. Restricting these foods can help you maintain stable hormone levels and avoid unnecessary weight gain in the chest.
- in the grocery store,Any seafood that is caught in the wild and labeled "organic" will not be a problem. This is usually a problem with low-quality materials.
Reduce alcohol consumption to limit calories and increase testosterone
Heavy drinking is associated with lower testosterone levels. If your testosterone levels are suppressed, you may notice a decrease in energy levels, a decrease in libido, and you may gain some unnecessary weight. Try to keep no more than 1-2 glasses of alcoholic beverages every night, and only drink 1-2 times a week to avoid overdose.
- If you do drink, stick to wine or unsweetened cocktails. Beer tends to contain high calories.
Specific muscle training
Exercise 2-3 times a week for 30-45 minutes to make it a habit
You don’t need to exercise every day to see the benefits. It is very important to rest for a few days to allow the muscles time to repair. To develop the habit of regular exercise, choose 2-3 days a week to go to the gym to exercise, and take a day off during the exercise. The goal is to control your exercise time within 1 hour to avoid tension or injury in the first place.
- If you exercise first in the morning, you may find that your energy is increasing throughout the day.
Use some inclined dumbbell presses to build your upper chest
Find a slanted bench at your local gym and grab a set of 20- 40 pounds (9.1-18.1 kg) dumbbells. Lie back on the bench and spread your feet to the sides. Bend your elbows and lift the dumbbells to your chest.Then, while exhaling, slowly stand them upright. Inhale while putting the dumbbells back on your chest to complete a repetition.
- At the beginning, do two sets of 5-10 times each. Over time, your weight will get heavier and heavier.
- During this operation, keep your back as straight as possible for best results.
Do some standing cable flights to exercise your shoulders and outer chest
Find a pulley machine in your gym. Slide the pins on both sides of the machine down and set it to 20-30 lbs (9.1-13.6 kg) to start. Hold the handle in each hand, face the machine and step forward. With palms facing outwards, slowly pull the handles together. Put them back on the side of your body and complete 1 repetition.
- start by doing two sets of 10 repetitions. If you want, you can also use lighter weights and do 20 repetitions in a group for some resistance training.
- Low cable crossover
Choose a floor pullover to exercise the abs and lower chest
Do this at home. Grab a soft towel and fold it into a 0.6 x 0.6 meter square. Lie on all fours on a smooth tile or wooden surface, with your knees on the cloth. Keep your knees at 90 degrees and push your body back with your hands until your arms lock. Then, slide the body back to the original position and repeat once.
- On days when you can't go to the gym, this is a great way to supplement push-ups, pull-ups or other home exercises.
- There are two ways to achieve this. If you do these exercises in rotation with other exercises, you can repeat them 10-20 times, or until you fail,This means you are too tired to repeat it.
Use rowing machine to exercise your back, shoulders and chest
If you want to do full-body training, rowing machine is the perfect choice. Find the rowing machine in the gym and sit on the platform. Place the shoes on the footrest and grab each handle. Push back with your foot and pull the handle back. Keep them parallel to the ground and stop when you reach under your chest. Slowly slide forward to complete 1 repetition.
- This is a good warm-up or cooling exercise because it will not be too rough on your muscles. Repeat 20-40 times for each training.
Tips:
- It takes time to lose weight and build muscle. If you can't see the results overnight, don't worry. Just stick to it and you will see the results over time!
- If you exercise regularly and have a normal diet within 2-3 months, but do not notice any changes in your chest, then see a doctor. You may have gynecomastia, a type of male hormonal imbalance that usually causes weight gain around the chest. This is very treatable and you can take medication.
- Stay away from dietary supplements and fad diets. They may be tempting if you want to lose weight fast, but many of them are not safe and you are more likely to regain weight over time.
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