How To Lose Man Boobs
How to Lose Man Boobs Simply and Effectively
Many men are embarrassed by the appearance of man boobs and search for simple ways on how to lose man boobs. Considering the problem is one of one to reduce excess fat, for most men a program that combines both sensible diet and exercise will be effective to reduce the amount of fat in the chest. This approach will not only reduce excess fat in the chest but all over the body area as well. Read on if you want to know what to do to lose man boobsand bodyfat and also what to eat and avoid.
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Calculating Daily Calorie Requirements
Your base number of calories per day is the number of food calories needed for your body to maintain optimum health and performance. This figure does not take into account activity or exercise levels but only the minimum number of calories required per day based on your body weight. The daily calorie requirements for individuals that have moderate to high levels of activity will be higher taking exercise levels into consideration when calculating their required daily calories.
The Calculation:
Weight X 10 plus 2 times your weight = base calories required daily.
Example: 200lb male; 200lbs X 10 equals 2000, plus (200lbs x 2) 400=2400 calories. A male that weighs 200lbs should consume a minimum of 2400 calories per day.
The base number of required calories is valuable information if you are trying to gear your diet to fit your level of activity or if you are trying to lose weight. With the latter in mind you will be able to see how many extra calories you may be consuming which led to your weight gain in the first place. Weight gain is in fact due to eating more then the base amount of calories and not burning them off through activity or exercise.
If your required daily calories are 2300 and you are consuming 3000 without any substantial level of activity, you will gain about 1 pound per week, 4 pounds per month and 12 pounds in 3 months. The small amount of extra calories eaten per day can produce a substantial weight gain over a 3 month period of time. What matters is the number of calories consumed on a daily basis in ratio to those burned off through activity or exercise.
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Creating an Exercise Routine
In order to create an exercise program that you will stick to and perform on a consistent schedule it is important to select activities you enjoy and require a fitness level that matches your current level. Some of the examples which others have found enjoyable yet with the potential for advancement are:
Swimming- During hot summer days swimming is a great way to get exercise and cool off at the same time. Swimming laps is a great way to work many muscle groups at the same time with one activity. Swimming laps can burn off upwards of 400-550 calories an hour at a modest pace.
Walking-This form of exercise has proven to be the most favorite for men, women and kids. It can be done at various intensity levels and in some of the most enjoyable environments. Good examples are parks, back country roads, trails and around the neighborhood.
Hiking-This activity is catered to no matter where you go with many set aside area for hiking. There are many well cared for parks that are perfect for the beginner or serious hiker. Hiking is both enjoyable and burns off upwards of 400 calories per hour at a modest pace. This is a good way on how to lose man boobs that is enjoyable yet challenging.
Calculating Calories Burned during Exercise
To calculate the number of calories burned during exercise you will need to consult a chart which lists the number of calories burned per hour for specific activities. The amount of calories burned per hour varies so much from one form of exercise to another it is impossible to generalize the number of calories burned. However many exercise calorie charts are available in books or on the Internet and can give you general and accurate figures.
For instance if your weight is currently 155lbs and your exercise of choice is walking and if your walking speed is usually 3 mph (20 minute mile), then you would burn approximately 500 calories per hour. If you did this 3 times per week then you would need an additional 1500 calories in your diet each week. If you continued to eat the same number of calories you are now eating you would burn off about 4 pounds a month in fat.
It is generally accepted that about 2-4 pounds of weight loss is safe per month and how to lose man boobs effectively. The best way to loss the weight is to eat the base number of required calories and burn off any extra weight desired with consistent exercising.