The chest of man is composed of major and minor pectoral muscles. Fat accumulates on these muscles, which creates the appearance of female breasts. Known in the lingo as “man’s breasts”, you have your work defined if you want to eliminate this fat in 30 days. Although exercise is part of the plan, you must also make adjustments in the diet. If you can not detect the reduction, you should focus on losing fat throughout the body.
Reduce calorie consumption Eliminate 500 to 1000 calories per day from your diet and you will lose 1 to 2 pounds (0.45 to 0.90 kg) per week. Make this process easier and eliminate pizzas, chicken wings, nachos with cheese, donuts and fried onion rings. Incorporate nutrient-packed foods into your diet, such as fruits, vegetables, lean meats, poultry, fish, beans and whole grains.
Decrease the consumption of beer. Alcohol is an impediment when you try to eliminate man’s breasts. According to the American Council on Exercise, high alcohol consumption leads to excessive calorie consumption. Also stay away from drinks that contain calories such as fruit punch, soda, sweetened tea and slush. Choose water as your main drink to keep your calorie intake low and eliminate toxins from the body.
Consume small snacks between meals. Consuming snacks keeps your metabolism activated and prevents you from feeling hungry. This is very important if you want to eliminate the man’s breasts in 30 days. The Mayo Clinic recommends that the calorie count of snacks be 100 calories or less. The goal is to calm hunger. Spread low-fat cream cheese on a whole-grain rye cookie for a good snack.
Get on an elliptical machine and exercise three alternate days per week. Any cardiovascular exercise is good, but in elliptical training you also exercise your chest. Perform a light warm-up, then alternate the intensity between fast and slow during training. This is called intermittent training and stimulates your potential to burn fat. Exercise in a ratio of one fast to two slow. For example, slide quickly for 30 seconds and slowly for 60 seconds. Try to train for 45 to 60 minutes and end with a light cooling.
Perform a chest workout in three days that you do not do cardiovascular exercise. Perform exercises that focus on the upper, middle, lower and inner part of the chest to ensure that you exercise all the pectoral muscles. This will give your chest a tighter and thinner appearance as you lose weight. Perform exercises such as incline press, bench press, declined press and side elevations. Use dumbbells in all exercises as they help to significantly increase muscle fiber. Try to perform 10 to 12 repetitions, four or five series and between the series rest between 45 to 60 seconds. These short breaks will allow you to keep your heart rate high.