Alternating Dumbbell Bench Press
1. Sit in an upright position on a flat bench with a DB in each hand. (You may rest each DB on the corresponding thigh.)
2. Start position: Lie onto your back and bring the DB’s to your shoulders. Press one DB up directly above the chest with palm facing forward.
3. Lower the DB keeping your forearms perpendicular to the floor and your hands aligned at the mid to lower chest level and then press with the other arm.
4) Let your upper arms go slightly past parallel to the floor and press the DB’s up to the start position.
5) To end the exercise, place the DB’s on shoulders and return to the seated upright position.
6) Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position. Hyperextension or arching of the back may cause injury. Never lock out elbows.

Pushup with rotation
1. Start by completing a normal pushup and then at the top of the second pushup pick your hand up off the ground and rotate your upper body so that your hand is above your head.
2. Proceed to complete this same movement with the other arm. Then return to a normal pushup.
3. Complete this movement for the desired number of repetitions.
4. To make this more challenging hold a dumbell in each hand while completing this movement.

DB chest flye (palms forward)
1. Lie on your back with the dumbells extended over your chest and palms facing forward.
2. Keeping your arms semi straight lower them out and to the side until your upper arm is parallel to your body. Keep your palms facing forward.
3. Once you reach parallel raise your arms back up in a semi circle arc keeping your arms semi straight throughout the movement

Barbell Pullover
1) Lie back on flat bench with feet flat on ground.
2) Place barbell overhead like a chest press.
3) Start position: Extend elbows and raise barbell even with the eye-line.
4) With elbows slightly bent, lower barbell back even to slightly below head level.
5) Return to start position.
6) Remember to keep back straight. Hyperextension or flexion may cause injury to back. Knees may be bent and feet placed on bench if difficult to stabilize lower back.

Further Reading:

• Best Vegetables for Weight Loss
• Benefits of Pilates
• Best at Home Exercise Equipment
• Celebrity Diet Secrets Revealed

Further Reading:

• Eating Healthy and Exercising
• No Excuses Workout – Exercise Misconceptions

• Prograde Fusion – New Water Drink Mix

• Good Workouts for Abs

Modified Explosive Pushup
1. Start by getting into a push-up position with your knees on the ground.
2. Lower yourself to the ground and then explosively push up so that your hands leave the ground.
3. Catch your fall with your hands and immediately lower yourself into a pushup again and repeat.
4. Repeat for the recommended repetitions.

Incline DB chest press
1. Start by lying on an inclined bench and hold dumbells at chest level with your palms facing forward.
2. Press the dumbells straight up towards the ceiling until your arms are extended.
3. Return to the starting position and repeat according to the prescribed repetitions.

Pullup
1) Position hands wider than shoulder width apart with overhand grip (palms facing forward).
2) Start position: Hang with arms fully extended and elbows facing away from body. Feet may be crossed with knees bent.
3) Pull body up until bar is below chin level.
4) Return to start position.
5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety.

Dumbell Deadlift Row
1. Start by holding dumbells at your side.
2. Squat down until the dumbells almost touch the ground.
3. Proceed to stand up and stop when your legs are semi straight and your back is at a 45 degree angle.
4. Now pull the dumbells in towards your waist.
5. Return to the starting position and repeat.

Further Reading:

• How to Get Rid of a Beer Belly FOREVER
• 6 Easy Steps to Get Rid of Your Muffin Top
• Best Ab Workout
• Muscle Endurance Workout Tips

1. Try before You Buy - You must, must, must try things on before you buy them. It sounds simple, but there are so many guys who pick up the size they think they are and just buy. Sizes come up differently in different shops. An X large in one store might be the equivalent of a medium in another. You must try everything on.
2. Dark Colors - You should always opt for darker colors. Colors like black and dark blue are great looking and also are very slimming. Such colors help you look more toned and you should not have any difficulty finding them.
3. Prints - Wear printed t-shirts and tops. A design on the front, especially in the chest region can detract from the shape of your man boobs showing through.
4. Pockets – Wear shirts with pockets over the chest. Again, they work wonders in covering up your chest.
5. Support Garments. Support garments are not just for women and something that many of you have never thought of. Look for compression vests that could be worn underneath your shirts. These compression vests are great in covering your man breasts efficiently.

There you have it,  5 simple tips on how to hide your man boobs!

Further Reading:

• Workout Routine for Beginners
• Fat Loss Workouts for Men

• Beer Belly Exercises – Lose Your Beer Belly

• Muffin Top Exercises – Simple Workout

Here is an example of a great cardio workout.

Further Reading:

• Best Strength Workout Programs
• Increase Protein Intake

• Lose the Beer Belly – Ab Workout Tips

We have all heard the phrase eat in moderation, this is the key to a good diet.  Your diet should have about 60% carbohydrates, 35% protein, and no more than 15% fat. Easy ways to do this are to make sure that you are eating foods that have these proportions naturally. Start replacing any white foods (white bread, plain pasta, white rice) with brown foods (whole wheat bread, pasta, and brown rice). Also make sure you are getting plenty of vegetables. (Corn and Potatoes do not count for vegetables!)

At meals fill your plate 2/3 with vegetables and 1/3 with lean protein (white meat chicken or turkey, and fish). Throw out those impressive 12″ plates when casually eating and replace them with an 8″ or 9″ plate. Remember moderation. An 8″ or 9″ plate is a lot more diet appropriate. Also, it can take your body 15 minutes to tell your mind your full, so wait before you have that second helping.

These are simple and easy steps to follow that will have dramatic results in helping you lose your man boobs.

Further Reading:

• What Causes a Beer Belly

• 6 Easy Steps to Get Rid of Your Muffin Top
• Find Time to Workout – Home Exercises
• How to Improve Strength and Get Stronger