World Bodybuilding

Getting rid of the man boobs doesn't come easy. It requires lots of hard work and an ample special training regime. Forget about doing hundreds of press-ups, bench presses or crossovers. 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 program that includes both cardiovascular and resistance exercises will deliver better and quicker results.

To lose the man boobs, eating right and exercising frequently needs to become a life habit. f your schedule does not have any holes, make some. Get out of bed earlier and better turn off the TV. Stop wasting time on internet social networks. Train hard, be consistent and the results will come. To the 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.

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 essential not to get carried away with too many chest exercises. Working the muscles in your back is also important and if you ignore them you'll create a muscular imbalance that will inevitably lead to injury. Make sure you do just as many pulling movements. Follow these simple rules and stick to a good diet and you'll have the pectorals you always wished for.