he value of weight training to lose weight and get rid of man boobs is totally under-rated. If done properly, lifting weights can be just as effective as cardio, if not more!

Muscle is very metabolically active at rest – so…

“The more muscle you have, the more calories you burn while sitting there doing nothing, even in your sleep!”

When you do cardio alone, you don’t just lose fat – you lose muscle as well.

So if you don’t do weights to re-build that muscle, your metabolism will decrease and you’ll find yourself having to eat less and less and do more and more cardio to keep losing weight. That’s one of the reasons why yo-yo dieting is so common – it gets harder and harder to lose more weight and we end up just giving up and as a result, we gain all the weight back.

So the best and easiest way to achieve permanent weight loss (or more accurately, fat-loss) is to incoorporate weight-training into your routine. Lifting weights in the way that I’ll show you has an added benefit for losing those man boobs too, because it causes an increase in testosterone levels.

“Which type of exercises should I do?”

Initially, it’s best to start off with the 4 main compound exercises: deadlifts, squats, bench presses and bent-over rows for the back. These exercises make use of the largest muscle groups in the body, and each exercise utilizes many muscle groups, not just one. As a result, there’s a huge calorie-demand, not so much when you’re doing the exercise, but more so during the huge repair and growth phase that happens after the exercise.

“How many sets and reps should I do?”

Mike Mentzer’s High Intensity Training is the way forward. He advocates just one set of maximum intensity training, where you do one set of just 3-5 reps of the heaviest weight you can, making sure you go to complete failure. Do no more than 2 of the compound exercises a day, which makes just 15-20 minutes of total workout time per day.

Lifting heavy weights with low reps is great for getting rid of your man boobs, as studies have shown that it increases testosterone more than doing 3 sets of 8 with moderately heavy weights.

Click here to read reviews on Mike Mentzer’s book: High-Intensity Training the Mike Mentzer Way

“Should I work out every day?”

NO! Try it if you want – work out every day and you’ll soon realize that despite all the effort, you’re muscles are not growing at all. When you work out, your muscles are damaged – they then have to undergo repair before they can grow. If you don’t give them time to repair, they’ll never grow. Train a maximum of 3 days per week.

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