Moobs, mitties, man-boobs go by a number of different names, all of them embarrassing. So for those of you looking to trade in your moobs for a strong, well-defined chest, here’s the ultimate guide to getting rid of man boobs.
What Are Man-Boobs?
Man boobs (aka Gynecomastia) are caused by a hormonal imbalance in the body. Breast tissue in both men and women feeds off estrogen. Typically, women have higher levels of estrogen in the body and we men have more androgen hormones like testosterone. Man boobs begin growing on a man when his estrogen-to-androgen ratio is out of whack. This, according to the International Journal of Andrology, may be the result of increased conversion of testosterone to estradiol (potent estrogenic hormone) in increased adipose tissue mass. So, your fat could be secreting female, man-boob-boosting hormones.
How Do You Get Rid Of Man Boobs?
In some cases, losing those man boobs may be as straightforward as losing weight. But those who have lost weight but retained their man boobs may need to consider the following two causes:
- Fat restriction is a major testosterone-killer. Testosterone production is highly dependent on fatty-acids and cholesterol. Eating lots of low-fat foods robs your body of one of its most important testosterone-producing ingredients.
- If you’re not giving your body adequate nutrition (in other words, you’re not “dieting” right) your body can’t get all the energy it needs. So to preserve energy, it slows down some of the processes irrelevant to survival. Like the reproductive system. Which means bye bye testosterone and hello estrogen.
Higher estrogen levels make it easy to GAIN FAT and difficult to GROW MUSCLE. Sure, muscle burns fat, but only if you can gain enough of it in the first place. Having too much estrogen makes it very difficult to either lose enough fat or gain enough muscle to reduce the size of your man boobs.
Okay, so now that you know why you have man boobs let’s explore what you can do (beyond losing weight) to get rid of them.
Cut Down On Your Drinking
Alcohol is very high in calories and doctors today are learning to take alcohol consumption under serious consideration when treating gynecomastia. Why? Because alcohol intake produces a suppression of plasma testosterone, and stopping drinking may in some cases be able to cure your gynecomastia.
Don’t Over-Restrict Your Diet
Nutrition will be key to losing, say, belly fat, but you still have to eat like a man. It’s important not to starve yourself while you’re dieting. This is especially true if you’re also spending a lot of time in the gym, in which case your body needs the nutrients!
Do Free Weight Bench Press
Learn to love the bench press. Why? Because it’s a large, heavy compound movement that will help you stabilize your hormonal ratio back to normal levels. Testosterone levels have been shown to increase significantly after heavy resistance training. And there’s no better heavy-resistance training for your pectoral muscles than the bench press!
So, now that you know how to get rid of your man boobs take your training to the next level with our effective and legal steroids today!
A lot of people who weight train don’t take the time to stretch. “It’s unnecessary,” they think or “a waste of time.” Young weightlifters, in particular, tend to make this mistake. “I won’t pull anything or get injured,” they say (and, in some cases, that may be true). They’re missing the fact that there are more benefits to stretching than injury prevention! Here’s our guide on why stretching before working out is vital to gaining muscle mass.
Stretching, in short, is good for you. It improves muscle flexibility, reduces your risk of injury, and, in some cases, it can enhances your overall athletic performance. Beyond that, stretching your muscles can actually make them stronger, according to the Journal of Applied Physiology.
Stretching can significantly increase your muscle’s range of motion and realigns tissue inside muscle fibers. The stretching action takes place deep within muscle tissue and at the points where muscles meet bones. There are a number of different types of stretching including:
- Ballistic Stretching
- Dynamic Stretching: Dynamic stretching is a kind of stretch where you gradually move different parts of your body faster and faster to loosen them up and prepare them for exercise.
- Active Stretching: An active stretch is a stretch where you get into a position and then hold it there with no assistance other than using the strength of your agonist muscles
- Passive (or relaxed) Stretching
- Static Stretching
- Isometric Stretching
- PNF Stretching
It’s important to point out that there’s a difference between dynamic stretching and ballistic stretching, although people oftentimes confuse the two. Dynamic stretching, on the one hand, involves doing things like controlled arm and leg swings. While ballistic stretching, on the other, includes things like trying to force a part of the body beyond its range of motion. There aren’t, or shouldn’t be, any kind of quick, jerky movements with dynamic stretching. Controlled arm and leg swings, as well as torso twists, are good examples of dynamic stretches.
What Stretches Help My Muscles Grow Quickest?
As far as muscle growth goes, you should focus only on doing dynamic and active stretching. Unlike static stretching, active stretching involves movements that repeatedly put muscles through paces via air squats, leg kicks, and more. Active stretching can significantly improve your muscle’s performance via, among other things, increasing blood flow to the muscles, it raising body temperature, and enhancing free range of movements.
You should do your dynamic and active stretching before any other type of exercise. You might also want to consider doing a few light, increasingly intensive sets of weighted exercise before moving into whatever weights you eventually intend on doing. For example, if you want to bench 3 sets of 225lbs, you might want to start with some dynamic/active stretching, and then move onto 1 set of 135 lbs for about 10 reps before you go all the way up to 225 lbs.
A Few Active Stretches To Try For Yourself:
There you have it, the reasons why you need to stretch before working out! And for those of you looking to make some serious gains check out our extensive catalog of legal steroids today!
Is It Possible To Build Muscle And Lose Fat At the Same Time? The classic question. Many have asked, and many have attempted it. So, what’s the answer?
Well, the short answer is: No, it isn’t. But this comes with a few qualifiers. For example, very overweight or obese individuals will often both lose weight and build muscle when they first start working out. Eventually, they’ll plateau and hit a wall where they have to choose between focusing on either losing fat or building muscle. You can’t, as the saying goes, have your cake and eat it too.
Why Can’t You?
The common sense reason why you can’t simultaneously build muscle and lose fat is that building muscle requires a caloric surplus while losing fat requires a caloric deficit. You need to eat more, in other words, to build muscle and eat less to lose fat. That is not to suggest that you should only aim for one of these two goals. On the contrary, you should try and achieve both. But you should pursue them at different times.
First, you can focus on building muscle and then, afterward, worry about losing the fat or visa versa. Anyways, it is easier to pursue one goal at a time. You don’t want to put too much on your plate (pardon the pun).
Where To Start
You have to make time to exercise. Although just about everyone in the world today seems to pride themselves on being “busy” if you’re committed to getting into shape you can find the time. Some of the busiest people in the world find the time to exercise. If they can do it, you can do it.
If you’re just starting to work out for the first time and are trying to build muscle there are two things you need to start doing immediately 1) Going to the gym, and 2) Eating better. Notice we said “eating better,” not necessarily less. Because as we said the goal isn’t to build muscle and lose fat all-at-once, but rather to do each in its own time.
How To Build Muscle
You should plan on training each muscle group between 2-3 times per week. You can do by going to the gym 4-5 times per week and doing a split routine or by going to the gym only 2-3 times per week and doing a full-body routine.
Here are a few examples of what that looks like:
- Monday: Whole Body
- Tuesday: Off
- Wednesday: Off
- Thursday: Whole Body
- Friday: Off
- Saturday: Off
- Sunday: Off
Or if you’re going for a 3-days-a-week, the whole-body routine you can do:
- Monday: Whole Body
- Tuesday: Off
- Wednesday: Whole Body
- Thursday: Off
- Friday: Whole Body
- Saturday: Off
- Sunday: Off
If you’re doing a split-body routine you can make your schedule something like this:
- Monday: Upper Body
- Tuesday: Lower Body
- Wednesday: Off
- Thursday: Upper Body
- Friday: Lower Body
- Saturday: Off
- Sunday: Off
You get the point. The key to remember here though is that if you want to build muscle it’s better to do 2-3 days-a-week in the gym and work your whole body than it does a split routine like Chest one day, shoulders the next, legs the next, and then arms the next, where you only hit each muscle group once per week.
How To Lose Fat
Beyond the obvious “eat less and exercise more” there are some things you can do to kick-start your fat-loss, including:
- Drinking more water.
- Eating less sugar.
- Doing high-intensity cardio workouts that involve busts rather than sustained cardio like long-distance jogging.
- Eat more protein
- Eat fewer carbs
- Have a fiber-rich breakfast like oatmeal
There you have it, some tips and tricks for building muscle and losing weight. For those of you looking to do some serious muscle building, browse our extensive catalog of legal steroids that work!
Whether you’re a competitive bodybuilder or hitting the weights for the first time, one vital thing to keep in mind’s workout safety. Sure, it’s easy to get lost in the thrill of the workout, to push out one more rep or add ten more pounds. It’s just as easy to push yourself too hard and lose your focus for a split second. Before you know it, you suffer a potentially serious injury. That’s why workout safety is so important.
Spotting Is Not Enough
Some may disregard this thinking, “I always workout with a spotter, that person will look out for me.” Well, that is important, but having a spotter isn’t a guarantee against suffering an injury when working out.
Your spotter may not always be paying attention or may not recognize your body’s limits. Your spotter might be eager to help you get the most of your routine and might encourage you to push yourself harder than normal. For the most part, this is great. You both mutually support each other and get each other to go the extra mile. Sometimes, though, spotters may go too far or not pay attention. It’s important that the person you pick as a spotter is someone who’s attentive and puts your safety above everything else.
Be Your Own Judge
Having a spotter is an important safety measure for anyone. But the person doing the reps has to be aware of their physical and mental limits. You’re the best judge of what your body is capable of. There will be days when you are not feeling it, so it’s best to do a light routine until next time. Then you can hit the weights harder later to make up for it.
Also, during your routine it’s important to follow these basic workout safety tips:
- Always warm up and cool down: Start off slow and stretch before beginning your routine, and bring your body down with cool down exercises before your finish your workout
- Remember to stay hydrated: You lose more water than you realize and we all know how vital it is to keep yourself hydrated. This doesn’t just replenish your lost liquids, but cools your body down
- Wear the right clothing: Dress in comfortable clothing that is appropriate for workout routines, and remember to make sure your shoes fit well and are secured
- Check your equipment: Examine the workout equipment and makes sure it’s safe to use before starting
- Listen to your body: If you don’t feel right, or something feels out of place in your body, stop immediately
Workout safety always comes first. This is something we take incredibly serious at Legal Steroids. We practice it in our personal lives and we practice it in business. Some companies are content to use chemicals that haven’t been tested. Not us. Our products are the highest quality you’ll find on the market. Check out our cycles today and start getting ripped the safe way!
In Ancient Greece, the birthplace of the Olympics and democracy, mousikē was more than just music. It was art, it was motion, and it was how they exalted the sculpted gods on high. To them, music was an intricate part of their athletic pursuits and their society.
In our modern times, we have music all around us. But what are those tunes really doing to help us achieve our goals?
Anyone on their last rep can testify that they have put a lot of effort into their workout. All that effort usually translates into fatigue, which slows you down. Having music pumping into your ears means that you are not worried about the strain you are putting on yourself.
You don’t have to simply believe us. There are cold hard facts behind it. Music lowers the perception of effort, and enhances performance by up to 15%, according to Costas Karageorghis from Brunel University. You mask the pain you feel.
This means that you need something that occupies your mind. When you are crafting a playlist, you need to throw in some songs that get you in the zone.
You have to get that heart pumping. The faster the music, the more your body responds to it. Fast music can get you hyped to power through whatever it is that you are doing. That could be the bench press, sprints, or whatever exercise you are doing.
Researchers did a study on cyclists. Athletes were allowed to pick whatever song they wanted, and then listened to it on repeat as they rode around a track. Later, researchers slowed down or sped up songs by 10%, and measured performance. Cyclists who listened to the faster songs not only experienced an increase in speed, but in strength as well.
That means you can’t put any slow jams on your playlist. Somewhere between 120-140 beats per minute will get your blood flowing, and will ensure that you are reaching the goals you set out to achieve.
Don’t Psych Yourself Out
Where your head is at affects many parts of your life, and none more than the gym. Building your body requires a mental state that not many people can reach. Your physical strength reflects your mental strength, and music elevates where you are mentally.
Music reinforces your emotions. It helps find your mood, and allows you to reach a level of self-awareness that few other alternatives can.
When you are making a playlist, you need something that is not sad. Angry, happy, or hypnotic music is the way to go. All of these emotions are strong, and you need them to carry you through your workout.
Do What is Right for You
You can find quick, upbeat, distracting, and strong music of any genre. If house music is your thing, you don’t need to throw punk music on your playlist. In the same way, fans of metal have no reason to blast techno through their headphones.
You have to do what makes sense for you. After all, you have already gotten this far. All you need is that little bit of extra to get you to the top.