Gerard Spinks UndagroundMilli

I’ve been seeing a lot of women complain about men and being out of shape. For all men, this is completely unacceptable. First of all, no woman should ever be the one telling a dude about himself. I know this is somewhat sexist and women respond because dudes always have something to say about a females shape, however, MAN UP! In a world that’s full of chaos, struggle, lack of jobs and income and everything else, it’s time to get a reprieve from all the madness and workout.

I must admit that I do see a lot of dudes with these so called man breasts and it is not a good look.

Listen up men and follow me on this. Here’s a list to cure this crazy madness and have your woman be proud of you. Believe it or not, women like a man who is in shape and who other women like to look at. Women like a man who has a nice physique and a great body, smile, look and everything that we like in a woman. Here’s what to do to cure this problem that seems incurable:

1). Everyday get up and do 20 pushups. This will help to start to firm up the major and minor pectoral muscles. Just do 20 to start with and gradually build up to doing 5 sets of 20 reps per day.

2). Everyday, do 20 free hand squats if you are not around weights. Do the same as above and lead up to 5 sets of 20 reps.

3). Run or walk 2 miles every other day. On Monday, Wednesday, and Friday go running even if you hate it. If it is tough to run, walk but do it regardless of what you’re going through.

4). This is the most important and hardest part of it all: nutrition. In order to remove these breasts, you must reduce the fat on your body. Reducing this fat has two components: nutrition and resistance training to firm up the muscle as you replace the fat. So, you must stop consuming greasy and fried foods and stop drinking sugar based drinks.

5). Once you get past these easy exercises in step 1 and 2 above, you must start doing resistance training again. Flat bench and incline bench press workouts work the best for firming up both the major and minor pec muscles. Always bench press with dumbbells or use the smith rack to do this. Flat bench press with the straight bar can lead to shoulder injury so be careful. Do 3 sets of 20 reps with dumbbells on the flat bench press and likewise on the incline bench press. The key is to always do resistance training and build up the muscle mass while deleting the fat stores around the chest.

6). Get in a routine and a rhythm and you will start to really love the workout. Most importantly, this increases the blood flow in the body and increases adrenaline. It raises the heart rate and increases metabolism. The only thing the effectively does this is resistance training and weight training. You will never lose the weight if you just simply run.

7). Most importantly, have fun and get peace of mind. This leads to a long life and a wealthy life. After all, good health is wealth. You don’t want to find this out the hard way when your health is gone.