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Any workout routines that get rid of "man-boobs"?

post #1 of 23
Thread Starter 
I'm 6 foot 2 inches tall.
Over the past 7 months (since going back to work at a refinery here in Texas) I have gained 30 pounds..
The day I started the job again I weighed 202 & as of this morning I weigh 231.5..

My daily schedule consists of waking up at 4:45, going to work (maintenance, hard physical labor, I'm outdoors rain or shine) until 7:30 pm.
When I do get home..I'm physically exhausted & drained from the elements of the day..& when I do get a day or 2 off I try & maintain a social life by going out drinking with friends or eating at restaurants for some "fresh" food as opposed to the microwaved food I eat all week.

I'm trying to find an exercise or exercises that would target my man boobs I've accumulated as they are rather embarrassing...that & my double chin is not the least bit flattering -_-

Thanks in advanced for taking time to read btw.
post #2 of 23

Disclaimer: I am not a fitness expert. But I don't believe you can trick your body into burning fat from targeted locations. Instead, you need to focus on the whole package. One's individual genetics determine where our bodies tend to store fat, and where it gets burned from first.

post #3 of 23
Thread Starter 
Well I guess that makes sense. I figured if you lift weights you work out your arms, do squats = legs. That perhaps there was something for that.

I appreciate your response atoms!
post #4 of 23

What you could try on weekends is to take a little bit of time to plan and prepare your meals for during the week, that way you could at least cut back on the microwaved meals that are usually full of fat.

post #5 of 23
damn that sounds like a brutal schedule. i don't blame you for not going to the gym during the week. it sounds like your job keeps you pretty active, so I would concentrate on eating cleaner. listen to what Aneil4lom said and try to plan out your lunch and snacks for the week on weekends.
post #6 of 23
Quote:
Originally Posted by RandyAlanis View Post

Well I guess that makes sense. I figured if you lift weights you work out your arms, do squats = legs. That perhaps there was something for that.

I appreciate your response atoms!

You can't spot reduce fat. Lose weight, and fat will come off from everywhere. The distribution depends on genetics.

Lifting can build muscle under the fat and somewhat change the appearance of the area, but it's not going to cause local fat loss.
post #7 of 23
Is it possible that a change in diet (associated with the new job and schedule) is the cause of the weight gain, and hence diet the better solution?
post #8 of 23
Thread Starter 
Quote:
Originally Posted by Aneil4lom View Post

What you could try on weekends is to take a little bit of time to plan and prepare your meals for during the week, that way you could at least cut back on the microwaved meals that are usually full of fat.

i tired doing that today since i got off early, but the local target was closed cause its easter sunday.
that is something i had thought of & wanted to try buying snacks like granola bars or something to munch on throughout the day instead of eating or over eating a heavy "full of fat" lunch.
the thing ive noticed is, when it comes time to lunch each day at work..im so frustrated or hungry or upset about something that i eat. & ive always had the problem of finishing all thats on my plate, im scared of serving myself less & then remaining hungry through out the rest of my day. :/

Quote:
Originally Posted by ctkim View Post

damn that sounds like a brutal schedule. i don't blame you for not going to the gym during the week. it sounds like your job keeps you pretty active, so I would concentrate on eating cleaner. listen to what Aneil4lom said and try to plan out your lunch and snacks for the week on weekends.

it is shity to be honest. lol
& it does, pretty active but on my arms & back mostly, i ride my back across the plant through out the day id say atleast 1 to 2 miles..but we have to at a "slow, safe, precautionary" speed which takes away raising your heart rate...which for me is not hard to do since i have hypertension.....at age 22 i have the blood pressure of a 60 year old man, awesome huh?

Quote:
Originally Posted by Gibonius View Post


You can't spot reduce fat. Lose weight, and fat will come off from everywhere. The distribution depends on genetics.

Lifting can build muscle under the fat and somewhat change the appearance of the area, but it's not going to cause local fat loss.

according to genetics i will die from a heart attack around my late 50's.
& ive started early by developing hyper tension which is beyond me for someone of my age.
my average heart rate in a room, breathing under a controlled setting is 149 over 99.

i feel i need to start jogging again, i wish i could join my buddies in our flag football & basketball leauge but i just do not have the time sadly.

Quote:
Originally Posted by sm31 View Post

Is it possible that a change in diet (associated with the new job and schedule) is the cause of the weight gain, and hence diet the better solution?

you know, ive pondered this. it would make some sense.
& hell, i drink around 8 - 12 bottles of water a day at work which would mean im probably retaining some water weight...but im required too/get thirsty alot...i am sweating all day though being out in the elements & in/around reactors operating at temperatures in the 2200 degrees catergory. although where i work its only like 130-ish...its still rather warm.

i thought about waking up a little earlier & lifting weights or going on a run before hand but i would loose to much sleep running, showering in the morning vs the time precious "free" time i have to myself to get things done the night before.

stressful indeed.

i appreciate all of your responses thus far btw guys.

-Randy from Texas.

post #9 of 23

Most granola bars are not much better than a candy bar. Load up on some fruits and veggies, just slice them up and graze throughout the day. Try to avoid the creamy dips and go for hummus, peanut butter or a vinaigrette. Some people can't stomach the thought, but canned sardines are a great snack packed with protein, cheap and easy to carry around. Add a pickle and some hot sauce/Sriracha... yum.

 

For the days that will be long, I typically prepare a scooby sized sandwich, packed with meat and veggies with a low-sodium canned soup or a salad. Eat half the sandwich for lunch and have the rest around dinner time. If a plate full of quality food, don't feel bad about eating it all.

 

When it comes to eating clean, don't think about the foods you can't eat, think about all the foods you can eat and like! 

 

Good luck! 

post #10 of 23

If you are doing physical activity all day, it definitely seems like diet is your problem. Keep track of what you eat, and the ingredients of what you eat. Avoid processed food as much as possible. Cutting out alcohol entirely will probably help a lot, but may not be an option, Definitely cut out beer. Stick to wine & liquor.

post #11 of 23
Diet...

If your job is manual then burning calories isn't the issue, it's how you eat and what.
The difficulty is maintaining enough muscle glycogen to avoid fatigue whilst also getting your body to burn fat.

I'd cut back on the carbs, eat small regular meals (prepped in advance ). Avoid sugar in all its forms as well (alcohol, fruit, etc) at least initially until you start to lose weight. You can eat fat and lose weight, I eat eggs, ice cream, cheese etc. Gary Taubes has written about this, and done the blood tests to disprove the received wisdom...

I'm 6' 2" and 182 lbs. I got 21 lbs off a couple of years back and have kept it off using the above methods + weight training.
post #12 of 23
The OP mentioned microwave meals and eating out quite a bit. Even if you order/purchase items that are supposedly lower in fat, most microwave meals and a lot of what restaurants offer are absolutely loaded with sodium which can cause excess water retention and make it difficult to lose weight. If you don't have time to cook proper meals, that's hard to remedy, but, in the words of G.I. Joe, knowing is half the battle.
post #13 of 23
diet is more important than workout
post #14 of 23

As previously mentioned, you cannot target fat loss from specific body parts. Therefore you need to go on a calorie deficit, there is no specific exercise that will ensure you lose fat; diet is KEY. 

 

Eat a 500 calories deficit and keep it consistent, results will come if you stick with it

post #15 of 23
Eat better, do cardio, and mix in some weight lifting (high reps, low weight)...pushups (and eventually pullups) throughout the course of the day.
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