Benn 304R

Whats the best exercise's to get rid of man boobs.

Ive managed to loose just under 4st but still have the boobies lol.

Im now 19st 9lbs, want to get down to 18st and bulk up more.

Whats the best ways to do this, and whats the best foods to eat.

cheers all
Benn

JoeE30

Hiya mate, Firstly well done for loosing 4 stone that is pretty fooking good...

I dont really get the lose weight and get down to 18stone but bulk up....Do you mean put on muscle..??


A good balanced diet is as simple as it needs to be for now...

Cut out shit, ie fizzy drinks, take aways, burgers and chips.....

Especialy cut out the drink, i mean alcohol as this is normally what gives blokes the mid-section and man baps........

Eat a good brekkie, ie porridge and try to stager ya meals through the day....This will speed up ya motabolism and will help burn the fatty stores....Imagine what you eat normally in a good diet and just split it up to 5 or so small meals.

A good mix of carbs/protien and good fats...

Drink lots and lots of water and if yor not already do plenty of cv.....

Im deffinatly not the best person to ask on here but can still give ya pointers...........

Good luck mate.....

Benn 304R

Cheers for that, yeah meant build up muscle.

Dont do alcohol, only drink on special occasions, ie group piss ups etc.
But have slid back to drinking fizzy drinks, which im gonna limit to no more than 2litres a week.
Still drink plenty of water though.

As for other fatty foods, ie fast food, have cut right down on all that.

What are the best exercises for your chest and stomach?

220TC

hi mate, imo the best exercises for the chest are the basic wide grip bench press and weighted dips. Try a routine of 5 x 5 and go to failure on the last set. For the stomach (abs) you really need a good diet and do some cardio, this will help burn the fat and give you more shape, everyone has a 6 pack hiding some where lol. If you do want to train it try inclined weighted sit ups and also weighted leg raises, again do a 5 x 5 routine and go to failure on the last set.

Only train the muscles once a week as this will give them plenty of time to recover and build. People often train them more and cant work out why they dont grow, overtraining is a big no no !

As mentioned above, nail a good diet, do some cardio & training and you should see some results..........stay away from the fizzy drinks though mate !

Hope this helps, Duncan

Tigran

As said the bench press is a good un. Also try and do about 100+ varying crunches at the end of any exercise routine. My spare tyre has improved a great deal whilst sticking to this rule. Vary your crunches as well, i.e. lay flat on your back with legs bent at the knees for 25, then lay your legs flat facing left and do another 25, then lay your legs right - another 25 and finally lay your legs totally flat and do another 25.

Your stomach should be killing you at the end of this - but if it hurts it's doing what it's meant to. Remember that a crunch is not a sit up. Lay your head on the ground and put your hands behind your ears (as if you are supporting your whole head by the tips of your ears) then raise your torso and head by about ten/twelve inches so that your torso is at about 45 degrees then let yourself down sloooowly - without touching the ground repeat. It's tough but it's the only proactive way to get rid of that stomach.

Keep at it!

P.S. awesome respect for losing that much weight, man!