Toning the Body

I believe push-ups are good for the pecs. Are you dieting also? With a running plan a diet will help you lose weight quick and lower your body fat %, and with that your gut and pecs will start being more flat.

 

From what I've heard diet is the best thing to do when wanting to lose moobs. As far as toning is concerned bench press strengths and increases the size of your chest. While the best lift that I've heard of to lose moobs is incline.

 

Flys- with dumbells or with cables will help build up your pecs to give you more definition and make your shirts fit better. Doing exercises for your upper back and lats will also help make adipose tissue on your chest less noticeable.

The fat on your waist and chest will trim as you increase your aerobic exercise and if you can reduce carbs in your diet.

 

You can run from Canada to Miami Beach and it still won't do you any good (from a losing weight standpoint) if you continue to consume more calories than you burn. In other words, diet goes hand in hand with your routine.

I can't remember if you said you ate whole grain or whole wheat bread...sometimes those multi-grain breads are just as bad as white bread...stick with 100% whole wheat.

Your body needs carbs for energy, but limit your intake of simple carbs (breads, rice, baking potato, etc) and try and incorporate complex carbs (green veggies) into your diet. Try and stay away from processed sugar as much as possible. This is your worst enemy when trying to loose weight. You would be surprised at how your diet alone can also improve your mood and outlook.

The best time to do your cardio is first thing in the morning when you wake up. Your body has nothing in its system after fasting all night, so it is forced to burn fat as fuel. I don't know how much you run, but 30-45 mins is a good goal. If you can't do it in the morning, wait atleast 2 hours after your last meal to run.

As far as weight training goes. If you goal is to tone, high reps with low weight. Bench press is for overall chest development, inclines for upper chest, declines for lower chest. Flyes, in all these positions, is good for toning as well. It's important to change your routine up as well. Always give any muscle group you work atleast 2-3 days rest before you work it again. Muscles need time to recover. Over training is a common problem. I see guys in the gym that train their biceps like every day, and they wonder why they don't grow.

With your "moobs", working out will help, but you may have gyno...which is mainly corrected through surgery.

Above all, it takes dedication and patience.

 

Not to sound like a douche, but I'm fairly jacked and have a 6 pack, so just listen.

You have man tits because you have fat and that is where your body wants to store the fat. You can not "spot burn" fat. If you do pushups you will burn calories and maybe maybe gain some muscle but probably not really. You need to make your calories taken IN be less than the calories you body puts OUT or consumes. A calorie deficit. This way your body is required to use it's stored energy (fat) to continue working. Your body will choose wherever it wants to pull the fat from - legs, chest, arms, ass, face. For most males, the belly is the last place to go unfortunately, but it really depends on the person.

Cut out eating shitty foods - fast food, soda, too many carbs (bread, pasta, sugars, etc.) and other crappy foods. Fruits are bull shit, you don't need them to look good and they're just a sugar fest. Eat as many vegetables as you want and eat as much meat as possible since you probably don't eat very much now.

Cardio helps to burn extra calories, but personally I HATE cardio and if I'm cutting (calorie deficit) I prefer to just eat less calories than to go run them off later in the day. What the above poster said though is correct - running in the morning before any food is the best because then you're more likely to burn fat than the food that's in your system currently.

Ask any questinos you have, I feel lazy right now and don't want to type any more but will answer Q's if I remember to view this thread again. Not trying to be harsh, just giving my tested knowledge.

 

Yes you should look into weight training. I have used to have horrible posture. Over the past six months I have been doing a lot of back exercises. I find my posture is a lot better now. I'm probably a good 2 inches taller now. The upside is that it has helped my self esteem. Instead of walking around slouched over looking at the ground I walk around with my head up. I feel more confident and I see a lot stuff now. An added plus is that my shirts fits better.

I've also lost my moobs and my pecs have become noticeable. It is nice to grab my chest and feel muscle instead of fat.

You mention that you are autistic. Do you have that thing were you can eat the same thing every day? I do and I can eat the same thing everyday for months on end and be happy. It takes time but I have managed to change my diet where it mostly includes healthy stuff. I do have to say it makes grocery shopping easy, and I only need about 5 or 6 things every week. Only down side is that I will burn out on something after a while and I may not eat it again for months.

 

This is exactly right. It always amazes me how many people seem to think you can burn fat in just a specific area by with strength training. Fat is burned from all over your body, with whatever exercise you do. It would be good to do some cardio, and also strength train with the big 3 exercises to gain muscle all over your body, since increased muscle mass will burn more calories throughout the day in any activities.

 

I hate most meat too. i will never eat steak i think it is disgusting. so i just eat tons and tons of chicken. every meal i eat i make sure there is meat in it and that meat is pretty much always chicken.

 

Actually it is good that you like chicken. It is a lot better for you than beef. Skinless chicken breast is really lean and is a good source of protein.

 

Meat is a preferred source of protein but there are plenty of good alternatives like cheese, eggs, milk, whey and legumes. You can also eat canned tuna if you like fish. And there are the supplements that are more palatable.