Let me state the fact first: the answer to the question “how to get rid of man boobs” is NOT special intensive chest training like most people believe. Many people have made this mistake when they are trying to burn the fat in the area that they hate the most; they simply train that area harder and it leads to a long hard effort with very minimal results.

When it comes to burning fat, you can’t choose a specific area on your body, so here’s a recipe to burn excess fat on your body: strength training and interval training that trains your whole body. And no, you don’t need expensive supplements, fitness machine, or gym membership to do that. All that you need is to spare some time to do it at home with simple equipment.

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I did mention about strength and interval training as the answer to the question “how to get rid of man boobs”, but don’t worry, you won’t need to train six days a week or add traditional long and boring cardio to it; all that you need is to spare three days a week to do the workout. Here’s a sample of the training menu:

Bodyweight Warm Up

  • 10 reps of Bodyweight squat
  • 20 seconds plank
  • 6 reps of pushup or kneeling pushup
  • Do not rest during the warm up

Strength Workout

Fist Cycle:

  • 8 reps of Lying Hip Extension
  • 15 seconds plank
  • Rest 30 seconds
  • Repeat this cycle two more times

Second Cycle:

  • 12 reps of Prisoner Squat
  • 5 reps of Bird Dog
  • Rest 30 seconds
  • Repeat this cycle two more times

Third Cycle:

  • 8 reps of Kneeling Pushup
  • 5 seconds Side Plank
  • Rest 30 seconds
  • Repeat this cycle two more times

Fourth Cycle:

  • 15 reps of Band Pull
  • 15 reps of Ab Curl-up
  • Rest 30 seconds
  • Repeat this cycle two more times

Interval Training

  • Warm up for 5 minutes using the same exercise that you’ll do for your interval. Example: if you’re going to run, then warm up with running, progressing from light to intense exercise.
  • Exercise for one minute at hard pace (at a subjective 7/10 level of effort).
  • Follow with active rest for two minutes by exercising at slow pace (at a subjective 3/10 level of effort).
  • Repeat this “one minute hard pace and two minutes slow pace” four times; the last slow pace to last for five minutes.

Important Note

  • Do the strength workout three days per week
  • Do the interval three days per week. You can do it after the strength training or pick another day; just make sure you have at least one full rest day per week.
  • If you sedentary, have high cholesterol, high blood pressure, diabetes, or other limitations, you must consult a doctor first before starting any exercise program.

The training program above is a part of the beginner level in ‘Turbulence Training’ program, an exercise program that not only can answer the question “how to get rid of man boobs”, but also has the solution for anybody, male or female, who is looking for a great physical shape.

The program itself consists of 12 weeks workout routine that can be used over again to get you to your top physical shape and complemented with nutrition guidelines. If you are aiming to replace your man boobs with new chiseled chest, I highly recommend Turbulence Training.

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