NEED TO LOOSE FAT IN CHEST AREA

[ALLOUTRAINNING16]

Hello everyone ! At one time I used to weigh 300 pounds. I went down to 165 pounds in just 9 months . And yes , I know I lost the weight too fast due to lack of knowledge and over motivation. I lost this weight eating less then 1000 pounds a week and lotes and lotes of cardio. Jogging, Running, with little weights and plenty of reps. At the end of this crazy workout I lost all fat and lost plenty of muscle to go with it. In other words I looked like a fit crackhead. I am 5,9 and 165 is supposed to be ideal weight in medical terms but look a hole lot better to many in 190 pounds. I am curently at 210 pounds and im trying to get to 190 pounds . I need to loose 20 pounds witch are very hard to loose but I will loose. problem is chest area. (man boobs). Ive been lifting heavy weights in weekly workout like flat bench, inline, decline, just to mention a few. Ive been going heavy and low reps like 5 sets of 10 reps per lifts. question is , Should I stick to heavy lifting and low reps or should I go with low weights and more reps ? I must say I lost the man boobs doing low weights and plenty of reps before but also lost muscle and fat on first lack of knowledge insident once. Now I feel like chest muscles are getting strong but I still have the dreded man boobs. I have only been working out with weights for 2 months. Should I give it more time or should I switch routin to low weights and plenty of reps ? Whats your advice ? THANKS

[swanso5]

mab boobs are is from high estrogen and low testosterone levels...this comes from eating the wrong foods and overtraining...you probably need to decrease your volume, increase the intensity, decreasing rest and focusing on veggies and fruits and sart supplementing fish oil

[ALLOUTRAINNING16]

mab boobs are is from high estrogen and low testosterone levels...this comes from eating the wrong foods and overtraining...you probably need to decrease your volume, increase the intensity, decreasing rest and focusing on veggies and fruits and sart supplementing fish oil

[ALLOUTRAINNING16]

I eat veggies, fruits and telapia and chicken breast for protien. And in regards to the weights , I lift at peek weights , high on weights and low in reps . Do you think that lower weights and higher reps with low rest time work ?

[swanso5]

search "testosterone foods" in google...i'm not sure what will come up but something should and do what's recommended

wts wise you need a program that does the following;

1 - increases body temperature
2 - gets you out of breathe
3 - maintains or builds muscle
4 - provides EPOC (energy post oxygen consumption - increased metabolism basically)

this is done doing circuits of compound exercises that will train all muscles in the body each session coupled with short rest but using as much wt as you can handle

so alternate through these for 3 - 4 workouts each week but with a days rest in between them

workout a

deadlifts x 12
db rows x 12
static lunges x 12
db bench press x 12

workout b

squats x 12
pull ups x 12 (if you can't do them than do inverted rows - search)
reverse lunges x 12
db push press x 12

- if you can do olympic lifts such as power cleans, hang cleans etc then one of those should be added to each day...if not than don't worry about them

now to the rest periods which is what makes this works...over the next 2 - 3 weeks work up to a max wt of 12 reps for each exercise performed over 3 circuits...so you should get 3 sets of 12 for each exercise...once you reach this start your rest at 90secs between exercises and each session decrease it by 5secs

does this makes sense?

[ALLOUTRAINNING16]

Sounds good swanso5, im going to try it out . Thanks for the info .

[ElectricSledge]

Ive been going heavy and low reps like 5 sets of 10 reps per lifts. question is , Should I stick to heavy lifting and low reps or should I go with low weights and more reps?

someone may correct me if I'm mistaken on this, but normally when doing heavy weights, yes low reps is the best method, but I myself do not consider 5 sets of 10 reps low. It should be reversed so you do 10 sets of 5 reps - with a decent rest time in between sets (yes i realise this works out to be the same amount of reps done, but doing 5 reps at a time with heavy weight will work alot better and you will avoid the risk of injury). so if you were working with low weights you would aim to complete 3 sets of say...12-16 repetitions. I'm no expert but this is what has worked for me in the past.

[swanso5]

- i would class low reps as 5 and under
- i don't know why you'd want to do high reps