Blitz chest fat with cardio, resistance exercises and a healthy diet
Get it off your chest
Melting away your man boobs doesn't come easy. It requires lots of hard work and, crucially, the right training regime. "Forget about doing hundreds of press-ups, bench presses, flys or crossovers," says personal trainer Christian Finn (thefactsaboutfitness.com). "They're virtually useless when it comes to shifting the fat from your chest." And a few short cardio sessions each week isn't going to be enough, either. "A full-body training programme that includes both cardiovascular and resistance exercises will deliver better, faster results," says Finn.
Train hard
"To lose the moobs, eating right and exercising regularly needs to become a habit, not just something you do when you can be bothered or when you ‘have the time'," says Finn. If your schedule doesn't have any holes, make some. "Get out of bed earlier. Turn off the TV. Stop wasting time on Facebook. Train hard, be consistent and the results will come." To maximise moob-loss, aim for 40-45 minutes of high-intensity cardio at least three times a week and combine this with two or three bouts of resistance exercise, such as weight training or a body-weight circuit.
Back it up
"Although exercises such as the bar-bell bench press, weighted press-up and dumb-bell single-arm bench press should form part of your training routine, it's important not to get carried away with too many chest-specific exercises," says Finn. Working the muscles in your back, too, is key; if you neglect them you'll create a muscular imbalance that will inevitably lead to injury. "Make sure you do just as many pulling movements (for example, the seated row or dumb-bell row) as pushing ones," explains Finn. Follow these simple rules and stick to a good diet and you'll have pecs to be proud of in no time at all.
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