There is a secret method out there to get rid of those man boobs. But before I tell you guys about it, I just want to mention to you how brutal this method is. Ready, here I go: It’s Brutal!Brutal but effective.

The superset. There really is no secret here. The word has been used many times. Many trainees implement the technique, but not enough. One of the most stubborn regions for men is the chest area. Hence the term, Man Boobs.

Some Facts about Man Boobs

How Do I get Rid of Man Boobs?

• Boost Testosterone
• Burn Fat

Five Ways to Boost your Testosterone Levels:

1. Eat a Balanced Diet – Forget about all the nonsense about high protein, low carbohydrates, and low fats. Instead, go moderate everything. Just eat with balance. There is no such thing as a “magic” macro nutrient. In fact, too much protein in the blood stream can eventually lower the amount of testosterone produced in your testes.
2. Eat more Healthy Fats – There is no magic macro nutrient, but overall most men need to eat more healthy fats. Fats have gotten such a bad rap in the past few decades, that most dieting athletes ignore them completely. Healthy fats, specifically monounsaturated fats, actually helps boost testosterone levels.
3. Stay away from the Gym – Rest and recuperation are a crucial aspect to healthy testosterone levels. I’ve been finding it easier to maintain lower body fat levels when I become busy and are unable to get in a workout. My body has more time to recover from the intense workouts I put it through, and thus allows for higher testosterone levels.
4. Forget the Fake Meat – It’s common for vegetarians and vegans to use Soy as their primary source of protein. However, numerous studies have found that Soy is disastrous for testosterone levels. Instead, stick to healthy fats and beans as a source of your protein.
5. Lose Weight Slowly – When most people attempt to lose weight, they dramatically drop their caloric intake, cut carbohydrates, and increase their cardio exercise, all three things that are terrible for healthy testosterone production. Instead, take it slow, aiming for no more than a steady two pounds of fat loss per week.

Six Way to Burn Fat

1. Gain Lean Muscle - Muscle is more metabolically active than fat. This means that it takes more calories to maintain muscle than it does to maintain fat. This may not be a big deal in the short term, but in the long term war against fat, this is your greatest weapon.
2. Forget the Fat Burning Zone – Distance cardio is an inefficient method of burning fat. Focus on boosting your metabolic rate with workouts that raise your heart rate to 75% if its maximum, and force your body to work harder. There are numerous benefits to using high intensity exercise as a tool to burning more fat.
3. Burn your Energy Stores – Fat is basically stored energy. The moment you see fat as a source of energy as opposed to that ugly thing that sits on your bones and muscles, the more successful you’ll be with fat loss. It takes a different mindset to burn fat.
4. Its all about Calories – Bottom line is that fat loss is still as simple as burning more calories than you take in. Burning more calories means boosting your metabolic rate through increasing lean muscle mass and high intensity workouts, but it also means gradually cutting your calories. If you eat less, you have less to burn.
5. Eat Real Food – Junk food is tasty but it’s not filling. A plate of pasta, or a home-cooked meal is tasty, and its filling. Make sure what ever you eat actually fills your stomach and holds you down for the next three hours, minimum. Don’t eat that twinkie and say,” This will hold me until lunch in an hour.” Last time I ate a cookie when I was really hungry, it didn’t even last ten minutes. I dunno what kind of digestive system you have if you can make a twinkie last for an hour.
6. Cut out the liquid food – I’m talking about the soda, the coffee, and the processed fruit juice. Every 100+ calorie drink is another 100+ calories you’ll have to burn off. So use them wisely, and remember rule #4. If the food or drink does not help you health, don’t consume it.

So What Do Chest Supersets have to Do With Any of This?

I’ve written about supersets many a times before. I don’t need to go into their benefits. This article is about man boobs, and you need all the help you can get. Once you’ve mastered the eleven tips mentioned above, the next step is to actually WORK OUT!

I normally do not prescribe working just one muscle group at a time, but if dropping your body fat and boosting your testosterone levels have not allowed you to completely eliminate your man boobs, then it’s time to take it into high gear. Break your full-body training program into a split-training program, devoting one day to attacking your man boobs. On this day, choose from one of the following three chest supersets workouts, and see what happens after 12 weeks.

Image by angryaussie

Chest Superset Workouts

Rotate amongst the following workouts for the next 12 weeks.

Workout A

Perform 50-40-30-20-10 reps of each for time:

• Push ups
• Dips

Workout B

Perform Maximum rounds in 20 minutes of:

• Incline Push ups, 10 reps
• Dumbbell/Kettlebell Pullover, 10 reps

Workout C

Perform 5 rounds for time of:

• Hindu Push ups, 15 reps
• Dumbbell/Kettlebll Bench Press, 15 rep

About the Author

Parth Shah is an average joe who’s tired of all the nonsense he sees in mainstream health and fitness media. His thoughts, ideas, and philosophy can be found on his website, ShahTraining.com. (Feed – http://feeds.feedburner.com/shahtraining/UQuk)

I will be there first to tell you this is article will not give you the perfect calf workout or even breakdown some ancient chinese secret known only to the warrior elite class.

What I will attempt to do is give you some of my tips and pointers which helped me along the way.
Tip #1: More is better

When I say more I mean add more number of days you workout your calves, not more weight. The first time that I start seeing shape and definition is when I start to work cavles twice a week. To add to this crazy notion I didn’t even touch my calves on “leg day”. So on days my split body part days, “Back and Biceps” & “Chest and Triceps”, I would work cavles in between my execise.

Tip #2: Isolation

I found that when I worked each calf by itself lead to a better workout and even a better “pump” of the muscle. Even with machines deisgn to use both legs I would use less weight which in fact allowed me to use one leg at a time.

Tip #3: Stretch

I learned that if I performed a good stretch in between sets would allow my muscle to recover quicker this allow me to do more reps or add more sets to my workout depending on the exercise.

Tip #4: Mix it up

We all know muscle have memory and that they can adapt very quickly. So this should not shock anyone that has been working out for sometime that they confusing you calve muscle like any other muscle is key. So it goes with out saying but I’m saying it “Mix it up”.

Here are a few exercise that you can use:

Training Camp that’s how!

Now you to can train like the NFL superstar you always wanted to be from the comfort of your own living room. EA Sports has just release its latest interactive game, Active NFL Training Camp.

With over 70 drills and challenges this game can be a great change of pace from the elliptical machine or step class at the gym.

I will be heading to training camp on Monday. Stay tune for my process…

Now I went to the gym everyday and did a little yoga and just enjoyed the whole process this week. I jumped on the scale today and I was down to 192 (my weight does moves between 195 and 190) not bad, not bad at all. I’m trying to get back into my routine and I think that the end of summer will help me do this. I will also be changing the site soon and adding some new authors to the site as well. Stick with me, I will get it back going!

This form of training is highly inefficient simply because the calories we burn during activity do not help us burn fat. Our long term weapon against fat relies on our resting metabolic rate (RMR, or a measure of calories we burn while at rest) and certain hormones in our body.

Low intensity training does nothing to raise your RMR, nor does it stimulate any fat-burning hormones such as HGH (human growth hormone). In fact, excessive cardio can release Cortisol , also known as the stress hormone. This is a bad hormone, as it increases one’s appetite and also converts calories into abdominal fat. The following are five reasons why you should be performing quick, intense workouts for better health and fat loss:

Reason #1:

Less Time Commitment for Better Results

• Our bodies are extremely efficient at adapting to training stimuli. In order to continue getting results from our workouts, we need to either make them more intense or make them last longer (increase time). Most individuals will perform low-intensity, longer duration training.
• In this scenario, lets assume it takes a person 30 minutes to burn off 300 calories. As his body become more efficient, he will now need to spend 35,40,45 minutes to burn off 300 calories. Over time, it becomes impractical to do more work for the same amount of results.
• Instead of increasing time and lowering intensity, decrease time and increase intensity. Doing so will force your body to work harder, thus burn more calories in the long run (explained below). The most important thing is that you’ll save time.

Reason #2:

The Power of EPOC

• The higher the intensity of the exercise, the more likely you will use carbohydrates as an energy source rather than fat. However, even though you are using carbohydrates as the primary fuel source with high intensity training, the total amount of calories burnt off will be much greater through high intensity exercise than with low intensity exercise.
• This is because after an intense workout , our bodies experience oxygen and metabolic debt. It needs to return to homeostasis. This process of regaining a balanced state is known as excess post-exercise oxygen consumption (EPOC). A number of processes take place during EPOC including the restoration of various energy sources, re-establishment of normal ventilation and heart rate, restoration of normal core body temperature, and re-oxygenation and restoration of blood and circulating hormones.

• The other 8 volunteers in a control group, who did not do any interval training, did not show any improvement in endurance. The amazing aspect of this study is that all volunteers were already reasonably fit. The results were attained after just 15 minutes of intense cycling spread out over 2 weeks.
• The ability of the heart and lungs to supply oxygen to working muscles improved 13 percent in a 2007 study published in the Journal of Applied Physiology. The study involved 8 women in their early 20’s who cycled for 10 sets of four minutes of intense cycling, followed by 2 minutes of rest.

I would not be doing proper justice if I did not provide some sample workouts to help you get started with high intensity training:

Workout #1:

Perform max rounds in 20 minutes of:

• 10 Burpees
• 5 Chinups

Best: Performed 7 Rounds
Workout #2:

21 Reps of each for time:

• Sumo Deadlift High Pull, 95lbs
• Push Press, 95lbs
• Hindu Pushups
• Kettlebell Windmills
• Kettlebell Thruster
• Squat Jumps

Workout #3:

3 rounds of:

• Incline Pushups – 2×30 seconds, 30 seconds rest
• Chinups – 2×30 seconds, 30 seconds rest
• Rowers – 2×30 seconds, 30 seconds rest
• Hindu Squats – 2×30 seconds, 30 seconds rest
• Ankle Grabbers – 2×30 seconds, 30 seconds rest

Use this knowledge and these workouts to improve your health and burn some fat!

About the Author

Parth Shah is an average joe who’s tired of all the nonsense he sees in mainstream health and fitness media. His thoughts, ideas, and philosophy can be found on his website, ShahTraining.com. (Feed – http://feeds.feedburner.com/shahtraining/UQuk)

I’m not overly concerned though because I know as long as I stay on my diet I’ll be O.K. One thing that I am doing tomorrow is buying my weight bench, weights and a few kettle bells. I dedicated my garage to being my new gym. I think I will still join a gym but I haven’t found the right one for me yet.

I like that body tribe gym that’s in San Diego, but I have yet to find one that is comparable in Atlanta. Who knows maybe I’ll open a gym when I grow up (I’m a toys’r'us kid). I did find a great artical on muscle gain, it address the what, the how, and the when so check it out.

http://exercise.about.com/cs/exerciseworkouts/a/weight101.htm

I holla………