Thursday, 7 July 2011

Getting rid of those moobs

I wrote this article 2 days ago but there was an issue with my ISP so it's a bit late, I can't apologise enough guys.

Yesterday I mentioned that it deserved an article entirely to itself as opposed to smaller answers for the other questions and you're about to see why.

Moobs (man boobs) are a collection of fat around the chest area. How they're formed on boys who aren't overweight isn't confirmed but generally assumed to be hormonal. Most people are pretty self conscious about them, I know I sure as hell was a few years back. Getting rid of them doesn't require all that much effort, just consistency and time like most fitness goals.

First of all, start with a 10 minute light cardio warm-up such as jogging or skipping before you begin. Do NOT forget to stretch between the warm-up and workout.

Exercise 1 - The classic push-up.

I actually began working on getting rid of my moobs after discovering the 100 push-up challenge. They explain it far better than I will so check it out here.

As it says, do it three times a week and do the next exercise alongside them during your chest days.

Exercise 2 - The Bench press.

The good old bench press, one of the most widely recognised weighted exercises around. You know better than I would what weight you should use (do it so that you can knock out a few but are struggling by the end, some trial and error might be required).

3 sets of 8-12 reps.

Exercise 3 - Incline bench press.

It might sound too similar to the regular bench press but it works well in conjunction with the other exercises.

Same as above, 3 set of 8-12 reps.

Cardio Section

This part comes down to your personal tastes in terms of cardio, most people will suggest one thing, other suggest another. Personally, I just think you should do what you're motivated to stick with and do something you enjoy. I would mix up jogging/running and swimming on different days depending on my moods.

I'd suggest doing about half an hour of jogging/running and switching intensities every couple of minutes and really pushing yourself for one or two. Do something similar for swimming.

So if you combine a similar workout schedule to this with good nutrition then hopefully, after a month or so, you'll have noticed a definite improvement in your chest area.

Let me know how it goes for you guys!

Sunday, 3 July 2011

Quick Question - Answers

Thanks to everybody who posted a question, I've written the answers all below but first of all I'd like to direct those who asked about ab exercises to an earlier post I made a couple of weeks ago. There you'll find all you need in terms of ab exercises and how to make that six pack shine through.

Back Strengthening Exercises

I think it's worth mentioning that you shouldn't train your abs too much without training your back and vice versa. You need to hit a good balance between the two which in order to help your posture.

Deadlifts: You probably hear a lot of the broscience guys at the gym talking about how much they can deadlift and you usually will see them trying to do them at the gym. A lot of guys I've noticed have the form wrong which is actually pretty bad for your back.
   1. Stand with the barbell over your feet.
   2. Grab the bar and bend your knees until your shins are in contact with the bar.
   3. Keep your chest up.
   4. Lift the bar pushing down with your heels and making sure to keep that chest up but do NOT lean back.
   5. Lower the bar and repeat.

The Magikarp (I don't know the actual name for this exercise so this is just a pet name I gave it): This is a much less intensive exercise for those that suffer from mild back pain. I'd still advise consulting your physician though.
   1. Lie on your stomach with your legs and arms outstretched behind and in front of your, respectively.
   2. Raise your legs and arms as high as you can comfortably.
   3. Hold for about 5-10 seconds.
   4. Lower and repeat, try for 3 sets with 10 reps.

Getting started on fat loss

FOOD INTAKE IS KEY. I can't emphasize how important that statement is. You'll need to cut the junk food considerably. I'm not going to say completely because taking too many steps, too quickly is just setting yourself up for failure. I've been through this before myself so I know that a gradual change makes things much easier.

In terms of exercising, a half hour jog every morning or swimming is a good place to start. Once you're into the way of exercising you should step it up and throw a weights routine into it. Simply put, you can't bulk up and slim down at the same time, it's not realistic. The way most bodybuilders do it is switching it every couple of months. Building muscle, then cutting fat.

With some time and perseverance, you'll be shedding the pound in no time. If anybody has any questions about this, comment and I'll respond as soon as I can.

Getting rid of those moobs

I feel that this deserves an article on it's own because many men seem to suffer from this, so I'll make another post tomorrow about this. If you want to make a start on it today, work on strengthening your pectorals.