This intense circuit will deliver explosive strength fast and help to get rid of moobs – all in the comfort of your own home
For some, gaining a little weight during the festive season creates a desire to get in better shape. For others, it sparks paranoia - a paranoia of sprouting moobs. Relax. Knowing exactly what they are and how to prevent them will help you to breathe a little easier.
It's a common misconception that moobs are made of fat. They are actually formed of built-up breast tissue following a hormone imbalance - more oestrogen than you need and too-little testosterone. The medical term is 'gynaecomastia' and it can occur at any stage in life - although it commonly affects older men whose testosterone levels have dropped with age. Symptoms include swollen breast glands and tenderness around the breasts.
Don't panic. You'll keep man boobs at bay if your testosterone levels are high enough. While one of the easiest ways to maintain a healthy weight is by exercising regularly.
A recent study by Massachusetts General Hospital found a significant relationship between testosterone levels, body weight and waist circumference. Overweight individuals, who had low testosterone levels, were able to raise them by doing 150 minutes of exercise per week and modifying their diet for a year.
This workout floods your body with moob-inhibiting testosterone while the pyramid sets speed up your heart rate, giving you a little cardio boost. Below are some suggested bodyweight exercises to keep your workout varied and ensure you can also do it at home. You might not have free weights or machines, but that shpuldn't stop you form keeping moobs at bay.
Time per session
35 minutes
Calorie burn
400
What you need
A step deck
Start
Warm up with five to ten minutes of gentle jogging, with occasional sprints and bounds to help loosen the muscles and joints. Then do the exercises below in order, taking no rest between the numbered stations.
Finish
Once you've hammered through the circuit, take a two-minute break then do it again.
Click on the links below to see each exercise.
Exercise 1 Shadowboxing
Exercise 2 Single-leg power up
Exercise 3 Bicycle crunch
Exercise 4 Press-up
Exercise 5 Burpee
Exercise 6 Standing calf raise
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