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    How to Lose Man Boobs: Best 4 Tips to Get Rid of Moobs

    Man boobs, “moobs” or, medically termed, gynecomastia is defined by the National Institute of Health as the benign growth of male breast glandular tissue, usually caused by an increase of estrogen, decrease in testosterone or the use of numerous medications. Gynecomastia can affect men of all ages from infants all the way to grown men.

    Another type of man boobs, which we will focus on in this post, is known as pseudogynecomastia and is caused by an increase in fat deposits. This type is most commonly seen in overweight and obese men. Neither should be anything to worry about, but, as imagined, the symptoms of hormone imbalance and being overweight might not be pleasant and, in both cases, getting a checkup with your doctor is always recommended.
    While “man boobs” might sound like a funny name and something to chuckle at, those with them can actually feel really self-conscious about their physical appearance. It’s always important that we take people’s feelings into consideration.
    If you or someone you know has man boobs due to an increase in fat deposits, here are some tips on how you can increase muscle mass (especially in the chest), lose body fat and thus minimize the appearance of them.
    4 Tips to Get in Shape & Lose Man Boobs
    1. Get a medical checkup
    We mentioned this before, and we’ll say it again: You can never go wrong with a checkup with your doctor, and it’s always a good idea to do so before beginning any new diet or workout regimen. Let him/her know your concerns and your goals and get approval that your plan is safe for you.

    Tip:
    Ask your doc to check out your hormone levels to identify the cause, too.

    2. Clean up your diet
    It’s no secret that a balanced diet and caloric deficit play a major role in weight loss. The first step is to set your goal and start tracking your daily food intake. Most people are not aware of how much they are really eating, and food tracking can be a real eye-opener. And, you might want to reduce your consumption of these 5 food groups if you want to lose weight.

    3. Bodyweight training
    Bodyweight training is amazing because a lot of the exercises recruit multiple muscle groups, resulting in more calories burned. So, don’t just focus on chest exercises, alone! Yes, push-ups are an excellent example of a bodyweight exercise for the chest! But did you know that push-ups also work your arms, shoulders, back, core and require activation from the glutes and legs as well?

    Tip:
    The wider your hand placement during a push-up, the more your chest is working. And, you don’t have to go super-fast. Play with the tempo of the push-up and try doing some really slowly as well. Feel the burn?

    4. Strength train with weights
    You really want to focus on building muscle rather than doing endless cardio to burn fat. Plus, muscle is a very energy-demanding tissue, meaning the more muscle you have, the more calories you will burn at rest. Chest exercises like chest press and cable chest flies are a great example of muscle-building exercises for the chest.

    Tip:
    Don’t focus only on chest exercises. A total-body approach is key (when it comes to training) to lose the fat. Plus, exercise can boost testosterone levels in men which (among many other things) helps build and sustain muscle mass.

    Myth or Fact: Is it really possible to fully get rid of man boobs?

    This really depends on how much fat tissue and what the elasticity of the skin is like. It could be that after you lose weight, you also lose your man boobs. But it could also be the case that when there is a lot of fat to lose, the skin then hangs loosely. While there are surgical procedures to eliminate excess skin after weight loss — you should probably first give yourself some credit for your accomplishment! Weight loss isn’t easy. It takes dedication and commitment to yourself and to your health. However, if left with excess skin, the surgical procedure is ultimately your decision.
    So as you can see, in the case of pseudogynecomastia, increasing your activity level and cleaning up your diet, leading to overall weight loss, is really the way to lose man boobs! Want to begin your weight-loss journey, but not sure where to start? Here are 8 tips to get started towards a healthier lifestyle.
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    Butt Exercises: The 15 Best Bodyweight Exercises for a Bigger Butt

    Looking to sculpt and strengthen your glutes? Then you’ve come to the right place!
    With these 15 bodyweight exercises you can create your own butt workout at home. Here’s how to do it:
    Pick 4-6 exercises
    Do as many reps as you need to feel your glutes really working. For some exercises, such as the Single Leg Hip Thrust, you might need only 8, for others, such as the Frog Pump, you might need to do 30
    Repeat for 3-5 rounds
    Do a butt workout at least 3 times a week
    Exercise list: 15 best butt exercises to do at home
    1. Bridge
    Great starting exercise – the Bridge will not only work your glutes but also your back and abs. Working on core stabilization and glute strength might even help relieve some back pain. Add a resistance band around your knees to make the exercise harder or choose other variations below. Make sure to check these exercise mistakes before your start.

    Lie on your back. Bend your knees and lift your hips up until your body forms a straight line from knees to head. Keep your heels under your knees, not too far forward or backward. If you feel this exercise straining your back, make sure your abs are tight and you are lifting from your hips, not your chest.
    2. Single Leg Bridge
    The Single Leg Bridge is a more challenging variation of the Bridge.

    Lie on your back with your knees bent. Extend one leg. Push up with the heel of the other leg to lift yourself off the floor. Keep your hips level. If you don’t feel this in your glutes, try this: bend the extended leg and place that foot on the knee of your bottom leg. Repeat with the other leg.
    3. Marching Bridge
    This exercise requires good hip stability. It can also be used as a good warm up exercise for other workouts!

    Perform this exercise like the Single Leg Bridge, but alternate sides with each rep without letting your hips go down to the floor between reps. The main goal is to keep your hips level; don’t turn side to side as you switch legs.
    4. Hip Thrust
    The Hip Thrust is a must for everyone looking to develop their backside, because it makes your butt work against gravity at an optimal angle. You can use the resistance band around your knees to activate your side glutes more.

    Support your upper back on a couch, bed, or a bench, so that the lower part of your shoulder blades is located on the edge of the surface. Look for a height where your chest and knees can be in a straight line. Pull your feet towards you so that they are placed below your knees. Keep your knees bent and push through the heels to lift your hips up from the ground. Experiment with your foot positions to find an angle where you feel your glutes really working.
    5. Single Leg Hip Thrust
    Take the Hip Thrust exercise to the next level!

    The setup is the same as for the Hip Thrust, followed by lifting one foot off of the ground. Push through the heel on the floor and use your hips to lift yourself up. Don’t let your hips fall towards one side, keep them level. Repeat with the other leg.
    6. Fire Hydrant
    The Fire Hydrant is an amazing exercise for an intense glute pump. Add a resistance band around your knees for more burn!

    Start on all fours. Lift one leg up to the side. Go only as high as you can without shifting your torso to the side. Don’t arch your back, keep it stable and neutral. Initiate the movement from your glutes/hip. Repeat with the other leg.
    7. Frog Pump
    Here is another glute burner to use in your workout. Don’t forget, you might need a lot of reps (20+) to really feel this one burn.

    Lie on your back with your knees bent and pointed outwards and the soles of your feet together (toes to toes, heel to heel). Squeeze your glutes to lift your hips up until your body forms a straight line from neck to knee. Pushing your heels together as you lift your hips up or bringing your feet closer to your butt can help activate your glutes more.
    8. Donkey Kicks
    The Donkey Kick is a popular move for targeting the glutes. It works great when used in a super set with the Fire Hydrant for an all-around glute pump. Add a resistance band around your knees to make the exercise harder. Make sure to check these exercise mistakes before your start.

    Get on all fours. Lift one heel up towards the ceiling while keeping your knee bent. Don’t arch your back to lift your leg up – initiate the movement from your hips/glutes. It’s all about activating your glute to lift your leg, not about lifting your foot as high as possible. Repeat with the other leg.
    9. Bulgarian Split Squats
    Single leg exercises like this one can be quite challenging but effective. If you don’t feel ready to do it, you can substitute with Backward Lunges (nr. 13) instead.

    Stand in front of a couch, chair, or something similar. Rest one foot on the elevated surface behind you. Squat down by flexing your knee and hip of your front leg. Push off from the floor with the heel of your front leg to get back up. Through this movement the majority of your weight should be on the front leg; the back leg provides support. The front knee is pointing toward the toes. Repeat with the other leg.
    10. Curtsy Lunges
    Forward Lunges will mostly work the front of your thighs, but with Curtsy, Side & Backward Lunges you can feel the glutes really working.

    Stand tall with your feet hip-width apart. Take a step back to the side, so that the back leg crosses behind your front leg, while your hips are still pointing forward. Keep the weight mainly on the front leg. Push the heel of the front foot to the ground to get back up. Repeat on the other side.
    11. Side Lunges
    Apart from working your front thighs and glutes, Side Lunges add some extra work for your inner and outer thighs. Make sure to check these exercise mistakes before your start.

    Stand tall with your feet hip-width apart. Lift one leg and step to side, while pushing your hips back. Keep your knee pointing straight ahead in the direction of your toes. The other leg stretches out, with the foot planted on the floor. Push off from the floor with the heel of the bent leg to lift yourself up. Repeat on the other side.
    12. Backward Lunges
    Compared to the Forward Lunge, the torso angle in the backward variation activates your glutes more and puts less stress on your knees.

    Stand tall with your feet hip-width apart. Step back with one foot until your front knee is bent at about 90 degrees. A slight forward lean at the torso will emphasize the glute work, but don’t lean too far forward. Push off from the floor with the front heel to get back up. Repeat on the other side.
    13. Hip Abduction
    Great isolation exercise for extra work on your side glutes. Add a resistance band around your ankles to make it harder.

    Stand tall with one hand holding onto something for support. Lift one leg away from your body, with your toes pointed forward, not up. Initiate the movement from your hips, not by leaning your torso to the side. Try moving the leg a little bit backward or leaning slightly forward to see if it helps you feel your glutes working more.
    14. Single Leg Deadlift
    Glutes, lower back, and single leg stability all in one – Single Leg Deadlift is one of those exercises that should be done slowly to get the most out of it. If it feels easy, try doing it with your hands on your waist, and check that your heel is lifted all the way up to the same level as your hips. If this is hard, start lower and move it up over time.

    Stand on one leg with the other leg slightly bent. Bend the knee of the standing leg and push your hips back, bending at the waist, to lean your upper body towards the ground. Use your hips to get back up to the starting position. Your goal is to stay stable throughout the whole movement. If you’re feeling very wobbly, hold on to something for support and reduce the range of motion.
    15. Kneel & Stand
    This advanced move will target your glutes and improve your balance while keeping your heart rate up.

    Kneel on the floor. Now step into a half kneel with one knee up. Push off the floor with the heel of the front leg and bring the other leg up. Kneel back down with one leg first, followed by the other. Repeat on the other side.
    Are butt exercises without weights effective?
    These butt exercises give you a good foundation for shaping your butt without weights. Stay consistent and really feel your glutes burn after each workout. If you have dumbbells, a resistance band, kettlebells, or similar equipment, make sure to include them, too. Muscle building is based on progressive overload, so you need to keep it challenging!
    Ready to start working on stronger glutes?
    You can find most of these exercises with detailed video instructions in the adidas Training app along with a 12-week bodyweight workout plan you can do at home.

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    Resistance Bands: 8 Warm-Up Exercises with Exercise Bands

    It’s important to always include a warm up (and cool down) in your workout routine. This way you get your body ready for running or strength training and can prevent injuries. 
    Why warm-up exercises are so important before a workout: 
    You gradually increase heart rate and body temperature.
    Muscles get warm; tendons and joints become more supple.  
    Injury prevention.
    Better mobility, flexibility, and mental focus. 
    The benefits to using resistance bands in your fitness routine are significant; plus, they can make your warm-up exercises more fun and interesting. Available in different sizes and strengths, you can use resistance bands to stimulate specific muscle groups.  Why not get creative and come up with an entire resistance band workout!
    We’ve put together the 8 most effective warm-up exercises with resistance bands for you to get started. Do eight to ten reps of each exercise for two or three sets. This is a great way to warm up your whole body.
    4 Upper Body Warm-Up Exercises with Resistance Bands 
    1. Shoulder Circles

    Stand up straight and pull your shoulders back and down. 
    Grasp the exercise band in each hand and stretch your arms out to the sides. 
    Move the resistance band up over your head and behind you, always maintaining tension on the band. Then move the band up and back over your head again until your hands are where you started. 
    2. Face Pulls

    Attach the exercise band to something at the level of your face. Grasp it with both hands and take a few steps backward. 
    Your arms should be stretched out in front of you with slight tension on the resistance band. 
    Now pull your hands toward your face. Make sure to keep your elbows up. 
    Hold this position for a few seconds and then return to the starting position. 
    3. Lateral Raise

    Lay the resistance band on the floor and stand on the middle of it. Grab the ends of the band and let your arms hang by your sides. Tense your abs and glutes. 
    Bring your arms up at your sides until they are parallel to the floor. 
    Hold this position for five seconds, then lower your arms back down to the starting position. 
    4. Side Bend

    Put your arms up straight above your head and hold the resistance band tightly between your hands. 
    Bend your upper body to the side, alternating left and right. 
    4 Lower Body Exercises with Resistance Bands 
    1. Banded Front Squat

    Stand on a loop resistance band with your feet shoulder-width apart. Stretch the band up to your shoulders. 
    Cross your forearms and keep your core tight. 
    Drop down into a squat. Make sure you are doing the squat properly. 
    Move back up into the starting position.

    Important:
    Keep your weight on your heels and don’t squat so low that your hips start to tuck under and you lose the arch in your spine. 

    2. Side Walk

    You’ll need a short resistance band for this exercise. Using a loop band, place both feet inside the loop and the band around your thighs.
    Bend your knees, your upper body should be facing forward, and hold your hands in front of your body. 
    Take one step to the side. The band should be under tension throughout the entire move. 
    Do the exercise in both directions. 
    3. Deadlift

    Lay the resistance band on the floor and place your feet on it hip-width apart. 
    Now grasp both ends of the exercise band with your hands. Keep your back straight. 
    Push up through your hips and knees and come into a standing position. Tighten your glutes as you stand up. 
    Come back down to where your hands are at the height of your shins.
    4. Kicks

    You’ll need a short loop resistance band for this exercise. Step into the band with both feet and position it at the height of your quads (just above the knees). 
    Swing your right leg forward and back in a controlled manner. 
    Now repeat this exercise with the left leg. 

    Our tip:
    You can also do this exercise with the resistance band positioned at your ankles. A variation on this exercise involves moving your stretched leg in circles.

    Takeaway
    As you can see, exercise bands are a very useful tool to mix up your fitness routine. You can integrate them into your warm up and use them to push your workouts to the next level. You’ll find all the resistance bands you need for warm-up exercises at BLACKROLL®.

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    Can you Build Muscle with Bodyweight Exercises?

    Most of the time when we hear the words “build muscle”, we automatically think of weight training with equipment such as free weights and machines. But can you also build muscle with bodyweight exercises, without the use of additional weights?
    Table of contents:

    What is bodyweight training?
    Bodyweight training is, as the name says, training with your own body weight. In these workouts, the resistance your muscles work against is provided entirely by your body weight. Common bodyweight exercises include push-ups, squats, dips or sit-ups. The adidas Training app offers a wide range of training plans and workouts to exercise at home.

    Build muscle: How does muscle growth work?
    If you want to understand how muscle growth works, a good place to start is with the muscular system. Every single muscle in your body consists of many fibers, like ropes made out of different materials. When these ropes work together better as a team, your strength increases without causing any visible physical changes. Or in other words, the coordination between the fibers improves through the repetition of exercises. This usually takes about 6 to 8 weeks. If you continue to train, hypertrophy will occur and your muscle fibers will grow in size. This is also when you will start to see noticeable changes.
    During strength training, your body thinks to itself: “This workout was hard. I’ve got to find a way to make it easier next time.” Your body thus repairs micro-injuries to the muscles caused by the workout, and at the same time adds a little more tissue for future training sessions. These injuries are tiny “micro-tears” in the muscle fibers caused by intense exercise.
    If you regularly increase your training performance and keep pushing yourself, your body has to continue adapting to the new stimuli. You could almost say that your muscles grow after training just to be on the safe side, so they are ready for anything the next time. Muscle growth begins during the recovery period when your body repairs the damaged fibers. The other important thing you need to know is that the number of muscle fibers in your body was determined at birth. Thus, training does not increase the number of fibers, but instead their thickness and shape.

    Don’t forget:
    The proteins stored in muscle cells are essential for muscle growth. A balanced, high-protein diet is just as important for gaining muscle as working out regularly. Our nutrition guide provides you with the tips you need to eat right for cardio, strength training and rest days.

    Muscle growth takes time
    Your training should stimulate your muscles, but not every workout will immediately cause your muscles to grow. You might be wondering when you will start to see results. Be patient, because it takes weeks and months of regular training until you’ll start to see your muscles develop.
    The only way to stress your muscles is through regular and varied training. Muscles disappear as fast as they appeared if you don’t keep pushing them. Finding a fitness routine that you enjoy makes it easier to stick with your training. After a certain period of time, your muscles will get used to this stimulus. If you continue to use the same routine, eventually you will plateau and no longer make progress. That is why it is important to continually increase your training performance. But don’t forget to schedule rest days, too. Taking days off from training is vital because it allows your muscles to recover and grow. 
    Remember that it is not only your muscles that are changing through exercise. Tendons, ligaments and bones also have to adapt to the new physical demands.

    Bodyweight exercises: Can you build muscle without equipment?
    Of course, you can! You don’t necessarily need free weights and resistance machines to build muscle. It all depends on your goal:
    Home workouts without equipment is a great way for novice strength trainers to grow their muscles. Using your own body weight as resistance really challenges your muscles. This in turn makes them grow stronger and you will gain muscle mass. There are lots of different exercises and workouts you can do using your own bodyweight. As mentioned above, the main thing is that you keep upping the bar to make things more challenging and that you give your body time to recover. Important note: Beginners should let a physiotherapist or fitness expert demonstrate the exercises before starting with training. It is very important that the exercises are performed correctly in order to gain muscle mass properly and to avoid injury.
    Are you already a fitness pro who is working out regularly? If you are interested in high-level strength training and bodybuilding, then weights are necessary to maximize your muscle gains. In some cases, bodyweight training quickly leads to performance plateaus. Weight training with equipment makes it easier to track your gains, know when to increase the weights, and you’ll see results faster. 

    Did you know that…?
    If you want to increase the intensity of your full-body training, focus on extending your range of motion (ROM). If you train with the full range of motion, this means that the muscle is under constant tension throughout the entire range of contraction (maximum flexion and extension). This allows you to build up significantly more strength.(1) Developing a mind-muscle connection is also helpful. This involves concentrating on and thus activating the actual muscle being targeted by the exercise.

    Another option for adding more variety to your no-equipment workouts: You can increase the resistance of your workout by simply using a fitness band.
    Also check out this blog post for more training tips for effective muscle building.

    Positive effects of trained muscles
    Training with your own body weight not only improves your physical appearance. It also produces other positive effects like giving you tighter skin, better posture and reducing stress. Stronger muscles also help stabilize your joints and support your tendons and ligaments.
    Are you also interested in losing fat? Great, then your newly developed muscles will help you burn more fat while you are resting because they require more energy than fat. People who regularly engage in full-body workout also benefit from another effect – the afterburn effect. This refers to the fact that your body continues to burn calories after you finish exercising because your metabolism remains at a slightly elevated level. Exercise also improves your mental health, and stronger muscles build self-confidence.
    Bottom line:
    There’s no question that you can build muscle without equipment. Bodyweight exercises constantly challenge your body in new ways, improves your endurance and can be done anywhere, anytime, without needing any additional weights or equipment. You just need a little more patience. But the results are on their way. Stick with it and keep pushing your body to its limits!

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    Train like… you: Tap into Your Workout Motivation and Find Your Strength

    Every one of us is unique. We each have our own story – also when it comes to fitness. No matter what kind of sport you prefer, what motivates you, don’t compare yourself to others. What’s important is that you do what feels good for you and your body. 
    How Train Like You will Help You Get There
    The Train Like You campaign is designed to help you harness your workout motivation and get in shape at your own pace. Join others in the Train Like an Athlete challenge in the adidas Running and adidas Training app. Motivate each other and enjoy the fun of competing in a community!  
    Don’t miss the four featured workouts (such as “Train like a runner”) and two guided workouts that will push you to new levels.
    How can I participate in the challenges and workouts? 
    You can join three different challenges from July 20 to August 23. Here’s how it works: 
    Download the adidas Training or adidas Running app on your phone. 
    Open the adidas Running app and tap the Community tab or adidas Training app the Progress tab. 
    In the Challenges section you will find “Train like an athlete”, “Train like a trail runner” and “Train like you”. Open the challenge you want to join and tap “Join Challenge”. 
    Track all of your activities (listed in the challenge description) with adidas Training or adidas Running and see how great it feels to Train Like You. Now’s the perfect time to try a featured workout or one of our training plans! 

    You can find guided and featured workouts under the Workouts tab in the adidas Training app. 
    Looking for some workout motivation? We talked to three strong women who are members of adidas Runners Vienna and couldn’t be more different. They told us what motivates them to push themselves in their workouts. Check them out – you might just connect with one of their stories.

    [embedded content]

    Meet our athletes 
    1. Nasim 

    She walks into the room with the air vibrating around her. Her energy and enthusiasm is palpable as she and her sister share their stories, finishing each other’s sentences and admiring each other’s accomplishments. Nasim is a Crew Runner with adidas Runners and an adidas Runtastic Ambassador. Her major source of inspiration and workout motivation is her sister, Sajeh, who is an adidas Runners Captain. 
    Nasim’s motto is “You can achieve anything if you want it badly enough.” Through her life she’s been criticized for being too different, too loud. People have told her that she didn’t have the right body for running. But instead of letting these negative comments get to her, she turned them around and used them to grow stronger.  
    Then one day, Nasim was diagnosed with Hashimoto’s Thyroiditis, an autoimmune disorder that damages the thyroid gland and is nine times more common in women than in men. Most people with Hashimoto’s disease eventually develop hypothyroidism. Again, Nasim demonstrated her grit and made a decision: “I want to be healthy and fit. I want to keep my disease under control.” With support from her sister, she changed her diet and made a commitment to herself to actively work on staying strong and healthy. 
    2. Cat

    Slight in stature with glossy black hair that reaches almost to her knees, Cat glides the office gracefully and surveys her surroundings with a close eye. After getting her own questions answered, she opens up and shares insights into her life. Cat has always been petite, struggling to gain weight and muscle, even as a child. She often felt invisible, overlooked, and had trouble with her self esteem. In her early 20s she discovered her passion for dance (hip hop, freestyle, and house), which took her to New York City. The more she danced, the better she understood her body and realized how strong she really was. Cat’s self confidence grew along with her muscles. 
    After suffering from a herniated disc, Cat realized that she had to do more to stay in shape in addition to dancing. That’s when she discovered running. Now she knows that running is the foundation for her dancing. She also practices yoga, which helps her focus on her breathing. 
    Cat wants to motivate other women to feel stronger. “Even if someone tells you that you’re too weak or too thin, don’t let it discourage you. You are stronger than you think!” 
    3. Lolu

    The last to join our meeting is Lolu, and we hear her laughter before we see her. Her stories are peppered with jokes that everyone can relate to. She is down to earth and magnetic; the image of her on stage with her African dance crew comes easily. Dance is not exercise for her. What she loves about it is the adrenaline rush and how it feels to move her body with the music. It is the perfect release after a stressful day. 
    Lolu was never able to understand why people got so excited about running. But when she joined the Punch Runners project with adidas Runners Vienna one day, things changed for her. 
    Her goal is to improve her fitness and endurance. She still describes her feelings about running as a love/hate relationship, but the adidas Runners community gives her the support and the push she needs to keep it up. The camaraderie of running together as a group is what motivates and inspires her. 
    No matter where you come from, what you look like, or what your goal is, whether you run, dance, or lift weights – what’s important is that you stay motivated and focus on your own personal goal. Have fun when you exercise and do it for yourself, because in the end, the things you do best are the things you enjoy. So get out there and Train like…YOU! 
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    3 Easy Breathing Techniques for Resistance Workouts

    So, you’ve scheduled your workout for today, but you don’t feel like you actually have the energy to do it? If you’re looking for a way to get pumped when you’re feeling tired or have trouble calming down after an evening workout, try these three easy exercises for before, during, and after your workout.  Breathing […] More