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Mastering Weight Training to Lose Weight and Get Rid of Man Boobs Forever!
The value of weight training in losing weight and getting rid of man boobs is totally underestimated. When done correctly, weight lifting can be just as effective as cardio, if not more so!
Muscle is metabolically very active at rest, so…
“The more muscles you have, the more calories you burn just sitting there doing nothing, even in your sleep!”
When you do cardio alone, you not only lose fat, you also lose muscle. So if you don’t lift weights to rebuild that muscle, your metabolism will drop and you’ll find yourself having to eat less and more and do more and more cardio to keep losing weight. This is one of the reasons yo-yo dieting is so common: It gets harder and harder to lose more weight, and we end up giving up and, as a result, gaining all the weight back. So the best and easiest way to achieve permanent weight loss (or more accurately, fat loss) is to incorporate weight training into your routine. Lifting weights the way I’m going to show you has an added benefit to losing those man boobs too, because it causes an increase in testosterone levels.
“What kind of exercises should I do?”
Initially, it’s best to start with the 4 main compound exercises: deadlifts, squats, bench presses, and bent-over rows for the back. These exercises make use of the largest muscle groups in the body, and each exercise uses many muscle groups, not just one. As a result, there is a huge demand for calories, not so much during exercise but especially during the huge repair and growth phase that occurs after exercise.
“How many sets and reps should I do?”
Mike Mentzer’s High Intensity Training is the way forward. He only advocates one set of maximal intensity training, where he does one set of just 3-5 reps of the heaviest possible weight, ensuring you go to complete failure. Do no more than 2 of the compound exercises per day, which makes for only 15-20 minutes of total workout time per day. Lifting heavy weights with low reps is great for getting rid of your man boobs, as studies have shown it increases testosterone more than doing 3 sets of 8 with moderately heavy weights.
“Do I have to train every day?”
NO! Try it if you want: exercise every day and you will soon realize that, despite all the effort, your muscles are not growing at all. When you exercise, your muscles are damaged and therefore need to be repaired before they can grow. If you don’t give them time to repair themselves, they will never grow. Train a maximum of 3 days a week.
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