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    Default what kind of cardio should i do to get rid of man boobs(chest fat)

    moderate running for 30+min? hiit? high intense running?
    should i do a lot of push ups and weight lift?

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    Seasoned M&S Veteran fenrisulfr's Avatar
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    Get your diet in check. Lift weights. Do some cardio (any kind) on non lifting days.

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    M&S Senior Member samgirl9992's Avatar
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    You can't spot-remove fat. You can't decide to just lose the fat off your chest. When you combine a proper diet, cardio, and lifting, you will lose bodyfat wherever your body decides to make it come off.

    Doing weights for chest isn't going to make the fat come off of your chest. It will simply build up the muscle underneath the fat.

    Creating a caloric deficit (you burn off more calories than you take in) is what makes the fat come off.

    Any type of cardio is good because any type of cardio will put you in a caloric deficit (assuming you are eating at maintenance calories or slightly lower).

    Probably the 2 forms of cardio you are going to hear about most are Low Intensity Training (LIT) and High Intensity Interval Training (HIIT). LIT is less intense than HIIT and generally you do LIT for a longer period of time because of this. Your heart rate isn't as high, but it will still make you burn calories.

    HIIT on the other hand is interval training. Basically you work really hard and get your heart rate up for 30 seconds to a minute generally and then recover, moving at a slower pace for 1-2 minutes and repeat until you reach 20-30 minutes. You have to make sure that during that minute or so that you are getting that heart rate up, you really push yourself.


    The big difference between LIT and HIIT is that during LIT you only burn calories while you are performing the exercise, but during HIIT, you continue to burn more calories after the workout is over. LIT is generally best done in the morning before you eat anything and after an intense weight-training session. HIIT should be done on the days you don't lift and you should always eat before doing it.

    As far as your question about whether you should lift weights, the answer is YES. Your body will burn around 900 more calories in a 24-hour period to recover from lifting. Not only that, but you will also end up putting on muscle especially being a beginner and muscle is metabolic. 1 pound of muscle burns 50 calories so you want to gain that muscle. Choose a beginner workout from the workout database on this site and research the proper form for every exercise before you go to the gym. Then make sure you have a good solid diet and you will get to where you want to go.
    Last edited by samgirl9992; 02-26-2011 at 01:30 AM.
    I'm a girl and I lift heavy s hit

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    Quote Originally Posted by samgirl9992 View Post

    The big difference between LIT and HIIT is that during LIT you only burn calories while you are performing the exercise, but during HIIT, you continue to burn more calories after the workout is over. LIT is generally best done in the morning before you eat anything and after an intense weight-training session. HIIT should be done on the days you don't lift and you should always eat before doing it.


    As far as your question about whether you should lift weights, the answer is YES. Your body will burn around 900 more calories in a 24-hour period to recover from lifting. Not only that, but you will also end up putting on muscle especially being a beginner and muscle is metabolic. 1 pound of muscle burns 50 calories so you want to gain that muscle. Choose a beginner workout from the workout database on this site and research the proper form for every exercise before you go to the gym. Then make sure you have a good solid diet and you will get to where you want to go.
    Everything was great on your post except the bold. And im only correcting you so that the OP gets the right information.

    Glucose in the blood stream is usually the bodies first source for energy. Food is mostly responsible for creating this "blood sugar level". When you do ANY type of physical activity on an empty stomach your body does not have sugar in the blood stream to pull energy from and oxidizes fat for energy. So the type of cardio u do does not dictate if you eat before hand or not. HIIT is known to keep your metabolism higher throughout the day which basically raises your BMR for the rest of the day, causing you to have a greater caloric deficit, and in turn weight loss.

    Neither of the below statements are true.
    Your body will burn around 900 more calories in a 24-hour period to recover from lifting
    pound of muscle burns 50 calories
    In fact, Sam idk where u got these ideas from but OP please dont take this information down. "Man boobs" are from fatty tissue drooping in the chest area. The best thing u can do for weights, is simply focus on lifting. Especially your upper chest with incline bench and incline flys. Lifting weights will also cause your metabolism to be higher throughout the day. And when u build a substantial ammount, your BMR will actually be higher and cutting will become easier.

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    When a guy gets out of shape after having a great build it seems that dubes (dude boobs) are always the first to show up and the last to get burned off. Don't lose heart with that, because if you have a good amount of muscle underneath, it will be seen once again! Just to echo coach, strength training is a must if you want to get rid of them and LIT or HIIT will cut the fat off too. Make sure when you work your chest you go wide grip and narrow grip too. Mix it up with dumbbells and be sure to use a yoga ball instead of a bench at times too.

    As Samgirl stated, you can't target an area of the body for burning fat, but you can target an area for muscle growth and development. That's why a balance of weight training and cardio is necessary.
    Last edited by FastTwitch; 02-26-2011 at 01:05 PM.
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    M&S Senior Member Cytrainer913's Avatar
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    Default Keep lifting

    In fact, Sam idk where u got these ideas from but OP please dont take this information down. "Man boobs" are from fatty tissue drooping in the chest area. The best thing u can do for weights, is simply focus on lifting. Especially your upper chest with incline bench and incline flys. Lifting weights will also cause your metabolism to be higher throughout the day. And when u build a substantial ammount, your BMR will actually be higher and cutting will become easier.[/QUOTE]

    Yes weights will be the answer to getting rid of the fat, but your focus should be on compound movements that involve more than one muscle group, which would include bench press, but probably 3rd in my order of importance after squats and deadlifts of course. This will be the big helper over time to really increase your metabolism, and really can't spot reduce by doing your chest with excessive sets but do things that will burn a lot of calories like the aforementioned exercises along with some added cardio, which I would not do in a fasted state do the decreased energy and effort that can be put forth with just some small amounts of food and some BCAAS. Try and lean towards the HIIT as this will be more effective and of course less time consuming for your efforts.
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    E-Cowboy 2cents madjinx's Avatar
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    Did you just tell him to not take Sam's info down while telling him to work his "upper" chest :P

    edit- ahh nvm bad quote [] things.
    Last edited by madjinx; 02-26-2011 at 01:48 PM.
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    Will rep for Zyzz posts TBtaylor52's Avatar
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    Quote Originally Posted by madjinx View Post
    Did you just tell him to not take Sam's info down while telling him to work his "upper" chest :P

    edit- ahh nvm bad quote [] things.
    Whats wrong with working upper chest?
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    E-Cowboy 2cents madjinx's Avatar
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    Quote Originally Posted by TBtaylor52 View Post
    Whats wrong with working upper chest?
    last I saw there was no "upper chest". Either your pectorals contract as a whole or not at all. Putting an incline on it doesnt isolate a section.
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    Quote Originally Posted by madjinx View Post
    last I saw there was no "upper chest". Either your pectorals contract as a whole or not at all. Putting an incline on it doesnt isolate a section.
    ... You are right considering the pectorals don't divide and contract as one, but incline bench does work the upper area of the chest more.. Why do you think there are so many variations of flies(db and cable).
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    Quote Originally Posted by redx2099 View Post
    moderate running for 30+min? hiit? high intense running?
    should i do a lot of push ups and weight lift?
    As already stated, diet plays a key in fat loss. The form of cardio that you choose is pretty much secondary. As long as your diet is in check, which doesn't mean spot on, and you're exercising then you'll lose fat weight.


    Moderate running would seem sensible for someone who is building up their cardio fitness levels, only then would I suggest swapping over to and/or incorporating some HIIT work. But 30 mins, 3 times a week, if you can fit that in would work for you; my theory is as long as cardio is being performed every other day, it's fine and perfect.

    Some will state that cardio is not required for fat loss which is true, but that hinges on whether a person's weight session is intense enough which for most of us it isn't...and we also have no idea how much hidden cardio some people are performing; take a postman for example, if they walk a route of several miles every day, then chances are they could easily consider that their daily cardio, and if they wish, they could add 1 or 2 sessions of HIT/HIIT just for fun but not necessarily required.
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    Will rep for Zyzz posts TBtaylor52's Avatar
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    Quote Originally Posted by TBtaylor52 View Post
    ... You are right considering the pectorals don't divide and contract as one, but incline bench does work the upper area of the chest more.. Why do you think there are so many variations of flies(db and cable).
    Bump for new page.
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    E-Cowboy 2cents madjinx's Avatar
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    Quote Originally Posted by TBtaylor52 View Post
    ... You are right considering the pectorals don't divide and contract as one, but incline bench does work the upper area of the chest more.. Why do you think there are so many variations of flies(db and cable).
    because people made assumptions before science could actually take accurate measurements?

    self bumping your own post, really :P thats low....
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    Will rep for Zyzz posts TBtaylor52's Avatar
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    Quote Originally Posted by madjinx View Post
    because people made assumptions before science could actually take accurate measurements?

    self bumping your own post, really :P thats low....
    Pectoral Muscles
    The incline bench press is a chest exercise that uses a slight variation on the standard bench press. An exercise that mainly targets the pectoral muscles in the chest, the incline bench press focuses the majority of muscle recruitment and muscle action on the upper pectoral muscles. Unlike the standard bench press, which targets the pectoral muscles as a whole, the incline bench press is a more specialized exercise that is used to build strength and/or size in a more focused area of the pectoral muscles. Although many other muscles are involved when executing an incline bench press, the bulk of muscle action is concentrated on the upper pectoral muscles.

    http://www.ehow.com/about_5142120_mu...ench-work.html
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    I'm just saying. Ehow.com sucks. Everything I've ever seen on there from cooking to weightlifting to anything else you can think of is inaccurate and misleading.

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    Will rep for Zyzz posts TBtaylor52's Avatar
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    Quote Originally Posted by BigJosh View Post
    I'm just saying. Ehow.com sucks. Everything I've ever seen on there from cooking to weightlifting to anything else you can think of is inaccurate and misleading.
    Alright.. That was a simplified explanation I found.. Sorry, time to find one with big confusing words.
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    E-Cowboy 2cents madjinx's Avatar
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    Journal of Strength and Conditioning Research:

    It is concluded that there are variations in the activation of the lower pectoralis major with regard to the angle of bench press, while the upper pectoral portion is unchanged
    Even the lower pec extra recruitment was minimal.

    http://www.edulife.com.br/dados/arti...20peitoral.pdf

    actual measurements and citations in peer reviewed articles :P

    There was also a study in '95 from the same journal that showed the same results.

    Only thing I can see that makes a bit of difference in upper pec recruitment is grip width, and thats pretty minimal too.
    Last edited by madjinx; 02-26-2011 at 03:25 PM.
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    Quote Originally Posted by TBtaylor52 View Post
    Alright.. That was a simplified explanation I found.. Sorry, time to find one with big confusing words.
    I'm not trying to pick on your reply, I was just being honest. I don't think ehow.com is a good source to reference for anything...

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    Will rep for Zyzz posts TBtaylor52's Avatar
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    Blahh only article that can be really understood has to be bought but here is an abstract of it..
    The purpose of this study was to determine the relationship between motor unit recruitment within two areas of the pectoralis major and two forms of bench press exercise. Fifteen young men experienced in weight lifting completed 6 repetitions of the bench press at incline and decline angles of +30 and -15[degrees] from horizontal, respectively. Electrodes were placed over the pectoralis major at the 2nd and 5th intercostal spaces, midclavicular line. Surface electromyography was recorded and integrated during the concentric (Con) and eccentric (Ecc) phases of each repetition. Reliability of IEMG across repetitions was r = 0.87. Dependent means t-tests were used to examine motor unit activation for the lower (incline vs. decline) and upper pectoral muscles. Results showed significantly greater lower pectoral Con activation during decline bench press. The same result was seen during the Ecc phase. No significant differences were seen in upper pectoral activation between incline and decline bench press. It is concluded there are variations in the activation of the lower pectoralis major with regard to the angle of bench press, while the upper pectoral portion is unchanged.
    (C) 1997 National Strength and Conditioning Association
    Last edited by TBtaylor52; 02-26-2011 at 03:35 PM.
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    E-Cowboy 2cents madjinx's Avatar
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    thats the one i linked already (fuller version of study).

    as it says at the end

    It is concluded that there are variations in the activation of the lower pectoralis major with regard to the angle of bench press, while the upper pectoral portion is unchanged
    for some reason isnt in your quoted text and yours is slightly altered from both copies i have, one of which is directly from their homepage. Where did you get yours from?

    http://journals.lww.com/nsca-jscr/Ab...toralis.6.aspx

    http://www.edulife.com.br/dados/arti...20peitoral.pdf
    Last edited by madjinx; 02-26-2011 at 03:36 PM.
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    Will rep for Zyzz posts TBtaylor52's Avatar
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    hmm. Well I cant open the 2nd link and I see they are the same article, BRB just found out google has a scholar thing, maybe I can find something there.
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    E-Cowboy 2cents madjinx's Avatar
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    Quote Originally Posted by TBtaylor52 View Post
    hmm. Well I cant open the 2nd link and I see they are the same article, BRB just found out google has a scholar thing, maybe I can find something there.
    i have the PDF on my HD of the acticle you linked.

    If you have a preference to a free file share site I can u/l it and send you the link.

    edit-nvm you edited your post to reflect what i had. i can still send ya the full pdf if you want though.
    Last edited by madjinx; 02-26-2011 at 03:41 PM.
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    There is no room for argument when you have man-boobs. It's all lower chest when gravity takes over. A daily dose of Ben & Jerry's ice cream would help build those.
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    Exclamation

    I think first you must know before getting cardio "what is Gynecomastia and Sudo Gynecomastia", Cause there this 2 types of man boobs/chest fat.

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    You can't target your man boobs.

    I'd recommend a mix of HIIT and low intensity cardio 3-4 times a week.

 

 

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