loseing man boobs and belly

blueoval

hi iv been doing weights for the past few weeks in an attempt to get rid of my moobs there not that bad but would like a flater chest also have a bit of a belly to shift what are the best excercises to tackles my problem

devereaux17

idk.

ntlbell

blueoval wrote: »

hi iv been doing weights for the past few weeks in an attempt to get rid of my moobs there not that bad but would like a flater chest also have a bit of a belly to shift what are the best excercises to tackles my problem

fix your diet.

masonman

blueoval wrote: »

hi iv been doing weights for the past few weeks in an attempt to get rid of my moobs there not that bad but would like a flater chest also have a bit of a belly to shift what are the best excercises to tackles my problem

Cardio is the best bet blueoval, start with 20 mins/day running or on a cross trainer. doing weights won't help much until you lose the weight. You'll be surprised with the results - will be hard but worth it

devereaux17

terrible advice of course he should do weights as well as CARDIO.

he should do a full body workout with weights 4 days a week and use threadmill or cross trainer(or both) 4 times a week as well. aim to burn up 1,000 calories in as short amount of time as possible(i would never try to burn up that much calories running but for a fat guy its his only option)

masonman

He didn't mention cardio in his original workout - that was my point. Its very easy to take up weights and forget about the rest

waitinforatrain

While gaining muscle will increase your metabolism, your diet is key to losing fat. The most recommended approaches are Protein/Carbs/Fat -> 40%/40%/20% (I actually don't know if this is calories or grams now that I think about it), or Keto diets (i.e. low carb like Atkins). Good info at bodybuilding.com

Contrary to common belief, if you are new to weights you can gain muscle and lose fat if you are new to lifting (Proof before I start a war: http://forum.bodybuilding.com/showthread.php?t=114657401 )

Burkatron

blueoval wrote: »

hi iv been doing weights for the past few weeks in an attempt to get rid of my moobs there not that bad but would like a flater chest also have a bit of a belly to shift what are the best excercises to tackles my problem

As Ntlbell and waitingforatrain said fix your diet fist & foremost!
On your question about excercises:

• how long is a few weeks lifting weights?
• Is it your own programme or was it it given to you by a gym instructor?
• Are you doing any cardio at all?

• Whats your daily diet like?
• Did you read the stickies at the top of the forum?

Cant think of anything else at the moment(im sure some1 else will) but if you answer the above it'll be easier for people to give you better advice!

cardio,shoot me

Diet as many others have said is most important.Deveraux you cant really give that specialised advice when you know nothing about the OP. We would really need to know weight/height ,current routine and current diet.

floggg

devereaux17 wrote: »

terrible advice of course he should do weights as well as CARDIO.

he should do a full body workout with weights 4 days a week and use threadmill or cross trainer(or both) 4 times a week as well. aim to burn up 1,000 calories in as short amount of time as possible(i would never try to burn up that much calories running but for a fat guy its his only option)

1000 calories? No. How long would that take? No offence deveraux, but i don't think you should be giving out advice you would not be willing to follow yourself. The OP never said he was fat either, just carrying a small bit of extra weight - most people do these days - but even if he did, being fat doesn't mean you have to do radical exercise programs to see results. On the contray you will see greater result from small changes when you are 5 stone overweight than if you are only a stone overweight.

OP, keep up the weights, maybe add in some cardio and fix the diet. Post up your current routine so we can get a better look at what you are doing, but make sure you are targeting the full body, not just trying to isolate chest and stomach.

To lose the moobs and belly, you will just have to lose a bit of body fat. Unfortunately you are not able to spot reduce, so there is no one exercise you should do, you will just have to lower the body fat all over and you will shift it from the problem areas.

To do this, you will have to fix the diet. Read through the stickies to get more info. Many people find lowering their refined carb intake is an easy way to start.

Cardio is good, but don't get hung up on spending hours on threadmills and the like. try maybe going for a run outside on your non-weight days. try doing HIIT (high intensity interval training) for about 20mins, it should help you shift the weight a bit faster.

Will Heffernan

waitinforatrain wrote: »

While gaining muscle will increase your metabolism, your diet is key to losing fat. The most recommended approaches are Protein/Carbs/Fat -> 40%/40%/20% (I actually don't know if this is calories or grams now that I think about it), or Keto diets (i.e. low carb like Atkins). Good info at bodybuilding.com

Contrary to common belief, if you are new to weights you can gain muscle and lose fat if you are new to lifting (Proof before I start a war: http://forum.bodybuilding.com/showthread.php?t=114657401 )

I'm not exactly sure that posting threads from bb.com constitute 'proof'.

However fixing your diet and doing some resistance and cardiovasclular training seems to perform the miracle that most people look for with regard improving their body composition.

blueoval

thanks for all the replys im 5ft11" and 13 stone doing weights now for the past 3 weeks im doing 2 sets of flat bench presses and 2 sets of incline benches 2 sets of flat dumbell flys and 2 sets of incline dumbell flys 6 days a week but no cardio i eat healty have a bowl of poridge at 730am 10am orange 1pm tuna sandwich(brownbread)4pm apple 6pm beef stir fry with loads of green veg 8pm handfull of nuts

Will Heffernan

blueoval wrote: »

thanks for all the replys im 5ft11" and 13 stone doing weights now for the past 3 weeks im doing 2 sets of flat bench presses and 2 sets of incline benches 2 sets of flat dumbell flys and 2 sets of incline dumbell flys 6 days a week but no cardio i eat healty have a bowl of poridge at 730am 10am orange 1pm tuna sandwich(brownbread)4pm apple 6pm beef stir fry with loads of green veg 8pm handfull of nuts

You might want to try some back work with that.

floggg

Will Heffernan wrote: »

You might want to try some back work with that.

And leg work...

Will Heffernan

floggg wrote: »

And leg work...

Baby steps...I wanted to sneak in some back work...then cunningly get the OP deadlifting as 'lower back' work...trying to get the leg work in under the radar.

waitinforatrain

Will Heffernan wrote: »

I'm not exactly sure that posting threads from bb.com constitute 'proof'.

True but there's many similar stories from people on the site. It's just that with fitness myths get perpetuated and nobody ever cites sources so a thread with pictures shuts people up fairly lively

blueoval

thanks lads what back and leg excercise could i do with bench press barbell and dumbbell which are the only items available to me as i work out at home is there anything wrong with my diet and current excercises

waitinforatrain

Heavy compound exercises are usually recommended for weight loss (can't say I know why), this means squats for legs, deadlifts for back. Learn to do them properly though! Do them with just the bar and watch yourself in the mirror or if you know someone who knows how to do them get them to check your form.

http://www.exrx.net/Lists/Directory.html
http://www.bodybuilding.com/fun/exercises.htm

floggg

Will Heffernan wrote: »

Baby steps...I wanted to sneak in some back work...then cunningly get the OP deadlifting as 'lower back' work...trying to get the leg work in under the radar.

Ah... i see. How delightlyfully evil....

Brian?

blueoval wrote: »

thanks for all the replys im 5ft11" and 13 stone doing weights now for the past 3 weeks im doing 2 sets of flat bench presses and 2 sets of incline benches 2 sets of flat dumbell flys and 2 sets of incline dumbell flys 6 days a week but no cardio i eat healty have a bowl of poridge at 730am 10am orange 1pm tuna sandwich(brownbread)4pm apple 6pm beef stir fry with loads of green veg 8pm handfull of nuts

6 days a week?? As the other lads said, you really need to do some back and leg work.

You also don't want to work the same muscle group 2 days in a row, the muscle grows during this rest period.

blueoval

is there any programe i could follow or any suggested programe i could work to bearing in mind i work out at home and have a bench press barbell and dumbbell

Brian?

You could simply start by picking:


2 upper body push: shoulder press and bench press
2 upper body pull: chin up and 1 arm db row
Deadlift
Squat,if you have a rack or learn to clean and front squat if you don't
Lunges
Stiff leg deadlift.

Alternate squat and deadlift. On the days you squat do stiff leg deadlifts and the days you deadlift do lunges.

If you can do more than 12 reps, you need to add more weight.

blueoval

thanks for all the info should i just do weights 3 days a week heard you should not do weights everyday as muscles need time to grow and every second day is a better option

metamorphosis

devereaux17 wrote: »

terrible advice of course he should do weights as well as CARDIO.

he should do a full body workout with weights 4 days a week and use threadmill or cross trainer(or both) 4 times a week as well. aim to burn up 1,000 calories in as short amount of time as possible(i would never try to burn up that much calories running but for a fat guy its his only option)

I think that is bad advice tbh. 1000 calories? cardio wise you are looking at least an hour and a half.

and a full body workout 4 days a week? surely you meant 3 considering that you would not do a full body workout on tuesday if you had done one the day before for example and does he have to follow a full body workout?split maybe?

I don't think it's good advice to give advice that you yourself quote ' i would never try to burn up ...' He never stated he was fat.

and why only use the a treadmill and crosstrainer. Why not a bike or some circuits programme?

Brian?

blueoval wrote: »

thanks for all the info should i just do weights 3 days a week heard you should not do weights everyday as muscles need time to grow and every second day is a better option

Every 2nd day is the way to go for now. There are ways to do it involving body parts splits, push/pull splits etc.. But for now I reckon you'd be much better off getting the basics right, building a base and working from there.