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Release 2.5 By Cliff Manchaster © Copyright 2008
“The legal stuff …. They made me ☺”
Medical Disclaimer The information content within this manual is solely intended as reference materials only and not as medical or professional advice. Information contained herein is intended to give you the tools to make informed decisions about your personal appearance and lifestyle, not health. It should not be used as a substitute for any treatment that has been prescribed or recommended by your doctor. The author and publisher are not healthcare nor fitness professionals and do not intend to play any role relating to such a profession. The author does not give any medical advice. The author and publisher expressly disclaim any responsibility for any adverse effects occurring as a result of use of the suggestions or information herein. This book is offered as current information available about chest-focused fat loss for your own education. If you suspect you have a serious condition, it is imperative that you seek medical attention. And, as always, never begin any new procedures or exercises, including this entire program and membership, without first consulting with your doctor or a qualified healthcare professional. The author does not claim to cure or remedy any illness, chronic disorder, or health condition. No promises or health claims are made for this program and membership. You agree to assume any and/or all risk associated with or derived from, directly or indirectly, the usage of the information contained in this program and membership. The author and publisher shall have neither responsibility nor liability for the consequences, injuries, or loss relating to the information provided in this program and membership.
Legal Notice Best efforts have been used to prepare the material presented. The author and publisher however do not warrant the results for the effectiveness of this program and membership. Results vary due to individual efforts and factors. The author and publisher may not be held liable, in any circumstance, for damages or loss, including but not limited to special or incidental cases. All parts and content of this book are owned and only to be used by LoseManBoobs.com. Law prohibits distribution of anything contained within this transferred material without written consent from the author to distribute this exact material. Distribution in any form will be prosecuted to the fullest extent of the law, Internet provider notifications, and civil lawsuits. By reading this material you agree that you understand what follows is for educational purposes only. You also by reading this book agree that you will check, or do already understand, and will abide by all state, federal and local laws, rules, statutes, regulations and community standards in the use of this material. If necessary, you will seek proper legal or professional advice beforehand. To the authors knowledge, information contained within is accurate and up to date. The author and publisher accept no liability for inaccurate information that may be contained within. By reading any further you agree that the author of this material shall not be held responsible for any resulting consequences of any actions you may take.
The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. All Rights Reserved.
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Table Of Contents
Preface ...................................................................................................... 4 The Most Important Thing ........................................................................ 6 What Causes Gynecomastia Or “Man Boobs”? .......................................... 8 How To Make The Chest Coach System Easier Than Falling Off A Log ...... 10 The Secret To Balancing Hormones And Releasing Natural ENERGY ........ 12 The Real Secret In Fluids ......................................................................... 17 The Truth About Slimming Teas & Juices ................................................. 20 Biological Patterning ............................................................................... 22 You Are What You Eat… But What Are You Eating? ................................ 24 How To Optimize Fat Loss By Eating More Often ..................................... 27 Good Fat Snacks That Boosts Testosterone Levels ................................... 32 A Common Indian Spice That Amazingly Helps Melt Chest Fat Away ....... 34 How To Detoxify & Oxygenate Your Body In Just Under A Minute .......... 37 Easy Exercises To Sculpt Your Chest At Home .......................................... 39 The Iron Squeeze Method ....................................................................... 45 The Right Way To Do Cardio .................................................................... 48 The Advanced Gym Program That Quickly Dissolves Chest Fat ................ 52 The Ancient Chinese Acupressure Secret ................................................. 59 “All About Gynecomastia” Bonus eBook ‐ Important Excerpt .................. 60 An End Note From Cliff ............................................................................ 64 My View On Man Boobs Supplements .................................................... 65 Make An Easy $25 For Every Sale! ........................................................... 66
The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. All Rights Reserved.
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you are most likely a part of the 95%. I don’t have a PhD and I don’t plan to. but given that extra shove. let’s get started. The other 5% is normally a result of genetic hormone imbalance and that requires a far greater effort or cosmetic surgery. Now. Only then. I have had numerous cases and real testimonials from friends and members that almost quit. 4 | P a g e . then you may consider checking with your doctor to see if you have gynecomastia that only surgery can help. I strongly recommend you leave that as a last resort because I believe in natural cures to be the best. if one does not want to put in the effort. After you have tried this program and follow the easy instructions step‐by‐step. This is what most experts will even refer to as “pseudo‐ gynecomastia”. This guides gets down to the root of 95% of “man boobs”. I’m not a doctor. All Rights Reserved. We are going to get to the bottom of this without worrying about crazy diets that starve you or some ultra rigorous program requiring you to count your calories. should you even consider surgery. Rest assured.Preface To start things off. proven to work both for me and now thousands of members. So some of these methods is this guide are just unqualified opinions… but these opinions have helped hundreds of guys with man boobs. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. they finally made it and totally eliminated their man boobs 100%! The techniques outlined here are very real. Try this program for up to 3 months if you see no short term results.
The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. That will merely waste your time and bore you. Remember. the hardest part is being consistent and not so much the techniques themselves. Note that this manual is the compilation of my efforts through personal experience. and see results as soon as you continuously put in the effort. Many times. This is the “down‐and‐dirty” guide to get you RESULTS with ease. This is up‐to‐date and it is of utmost importance that you succeed as well. interviewing experts. I want you to get the most of this book. there is an easy way and hard way to achieve things. I’ll be very concise and encourage you to take immediate action without a lot of fluff talk and jargon that you have no practical use of. use the techniques right today. All Rights Reserved. so the current edition has been “slimmed down” significantly to reflect this to my readers. reading many articles and books as well as working with current members and client.I did not intend to make this into some 200 page‐long manual full of arm chair theory. Here. I assure you that you will get to the “other side” if you follow the methods. 5 | P a g e . Use the mental techniques if you ever run into “internal” roadblocks of doubt or hopelessness. listening to others.
audio sets. because you WILL inevitably succeed! Back when I was first testing these methods out. I may provide some expert interviews for the benefit of all members. yet they themselves have not even TRIED it! Don’t leave this to collect digital dust. I’m not talking about 50% or 75% action. and other valuable resources. Everything starts with a first step. I’ve had too many cases where a reader will email me and question the validity of some methods. In the near future.The Most Important Thing I want to go over one very important element before moving to the meat of this manual. make sure you remember your login and password for the membership section because I will be updating that with future material. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. but use it today and stop cheating yourself. I never had a guide as applicable as this. I will hand hold you all the way through. This may include fat‐burning interviews. All Rights Reserved. Be grateful that there is one here so you don’t make the same mistakes. but only you can make the final decision of what you’ll put up with in life. Also. but 100%! All your efforts should correlate with how badly you want to improve your physique – which I hope is a lot. 6 | P a g e . DO NOT merely read or skim the manual and not take full ACTION.
if you have the unlimited membership pass. All Rights Reserved. you can always go in for the latest updates for 100% free! Now. 7 | P a g e . The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. I update this book on a regular basis with member feedback as well as researching better. faster methods and concepts for all of us.As you may have already guessed. let’s proceed. that we’ve gone over this. Even when the membership section goes to a recurring subscription.
What Causes Gynecomastia Or “Man Boobs”? I want to first clear up some misconceptions so that you come from the right frame. but I had taken care if it unconsciously without really knowing how. the second is probably as important as having a high body fat percentage. All Rights Reserved. A hormone imbalance in your body Some people tend to store fat in places where others don’t normally. Not too long ago if you had asked me what caused man boobs. nothing more… Actually I wrote exactly that in the first release of the Chest Coach System. With proper knowledge. I would have told you it was just your high body fat percentage. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. the main ones being excess fat and being overly acidic. Man boobs or the “pseudo‐gynecomastia” condition are caused primarily because: 1. There are actually 2 causes. Most men store fat in their belly area and most people with “man boobs” tend to store it equally as much in their chest area because of this hormone imbalance. There are a variety of reasons for this hormone imbalance. you will continuously work to reach your goals and not give up easily. How it was described to me was that when you’re overweight or over acidic. 8 | P a g e . high body fat percentage 2. it can lead to more Aromatase action than usual which leads to hormone imbalances such as excess estrogens.
it will eventually decrease your man boobs. If you perform the grind that they all suggest. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. you need to know that it is entirely possible to accomplish this. This usually needs some development using the techniques that I’ll be teaching in the following sections. Furthermore. which can still be handled to a degree fortunately. The keys to the Chest Coach System are: Balancing Hormones + Alkaline Diet + Chest Focused Muscle Sculpting + Chest Fat Burning Cardio = Naturally Eliminating Man Boobs Forever! Please Note: The “real” gynecomastia condition has far more complications. The important point to understand here is that the trite “just do pushups or do bench press” advice will not work alone because it doesn’t acknowledge the fat tissue problem and secondly. Doing pushups may make that area stronger but the fat deposits still lie there. you are putting the wrong type of focus on decreasing chest fat.A factor that can also contribute to this condition is that after puberty. All Rights Reserved. You’ve just never stumbled upon these effective techniques. You should see results within hours of some techniques. 9 | P a g e . an adult may still retain some of that fat in their chest. It is recommended that you read the last section “All About Gynecomastia” before coming back to the techniques below.
just start off with the three above. There’s just something about seeing those numbers drop every week that makes it so much easier. All Rights Reserved. 10 | P a g e .How To Make The Chest Coach System Easier Than Falling Off A Log Any sort of change is usually hard work. This record taking The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. Around your stomach at the belly button 3. But to not complicate things. you can also measure: arms. around upper legs and around calves. You can grab one on the cheap from any sewing craft shop. Around your chest 2. It’s great seeing results and it does give fuel to working harder and making quicker progress in the program. The three things you should definitely measure are: 1. The best thing I’ve found to take measurements is to use a soft tape measure that you would usually use for sewing. you will need to make some changes in your life. Weight Depending on where you’re at. The one thing to do to stay consistent in the program is measuring your progress every week. We’ll call this exercise book your Chest Coach journal. When you’re taking measurements you must record them! Grab an exercise book and record every exercise you do for each day and also make a table for recording weakly progress. Nevertheless to make the Chest Coach System work. You’re investing your valuable time and effort into some idea that you’re not even sure will work.
11 | P a g e .might sound like it’s a bit off useless work. All Rights Reserved. but it does make it a heck of a lot easier to stay on track and will help you maintain momentum. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008.
I have turned from skeptic to zealot for this way of life. better physique and even clearer thinking. All Rights Reserved.The Secret To Balancing Hormones And Releasing Natural ENERGY Your hormone levels can be out of whack for many reasons and putting them into a balanced state is the first of the major keys to making the Chest Coach System work. As stated earlier the main reason hormone levels being out of balance is being overly acidic. So to combat this. 12 | P a g e . You’re probably asking “What the hell is this acid and alkaline principal and why is it important to me?” That’s exactly what I said just before it was explained to me and it was at that point that everything just came together. So now when it comes to these acid and alkaline principles. Tony Robbins and my good friend John Greenwich. with more energy. You have to keep an open mind about it as it might sound a bit airy at times. Much of these teaching are taken from Dr Robert Young. This is the major part of the new Chest Coach System. eliminate pain and even reverse the effect of some viruses and diseases. I have heard some enthusiastic people make some crazy claims that the acid and alkaline principals can cure cancer. I have to warn you about something before I get into it. 3 day later I was feeling the best I have in a long time. but after The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. I was the biggest skeptic when I heard about it but I tried it anyway. we bring back the balance using the acid and alkaline principals of the body. I don’t know how much I’d believe it can do this.
let’s get started… The acid and alkaline principles You’ve probably heard of people. Eating healthy foods. It has a definite result and frankly this feeling is one of the biggest reasons why it’s so easy to gain momentum and stick to it.explaining it. You just feel so good. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. so energized that it’s almost like a drug. 13 | P a g e . friends. All Rights Reserved. Your body likes to maintain a high ph which is slightly alkaline. As a bonus. family and even nutritionists and doctors talk about healthy. exercising to be healthy… but do you actually know what this vague definition of healthy is? If you eat vegetables. you’ll see why people are making these kinds of claims. The acid and alkaline principles can assist in bringing the body back to its natural state. does that make you healthy? How about if you deep fry these vegetables is it still healthy? The acid and alkaline principles are the difference of thinking your healthy or knowing what’s healthy and actually feeling healthy. you’ll get to feel great and think clearer as well! (What a great bonus!!) So with that in mind. regulating hormone levels and therefore reducing man boobs.
It struggles to keep alkaline because 99% of people live an acidic lifestyle.Your body actually fights pretty hard to do this because it works best when it’s at this level. reaching into your alkaline reserves just to bring your body back to balance. it affects everything down to our blood. Not enough oxygen means your body can’t perform the basic tasks it has to and needs to work overtime. This slows down the blood flow which in turn slows down how much oxygen gets transported through your body. This is what your blood looks like when your body is more alkaline and healthy: The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. (Don’t worry. I was guilty of this too!) What happen is that when your body is acidic. This is what the blood of an acidic person actually looks like under a microscope: See how the cells clump together. All Rights Reserved. 14 | P a g e . This makes them clump together and slow down in your body. The acidity of your blood actually strips the electrons around the surface of each blood cell making them polarized.
So what makes our body acidic? Quite a few things actually. stressed or angry and it actually made you feel sick? This is why. At first I thought it was a bit crazy and farfetched. our activity levels… It’s more like a way of living than any diet or exercise program. throw out your hormone levels and let you feel in the dumps. Our emotions.3. Have you ever felt really sad. supplying your body with the oxygen it craves. what we eat. the cells are more round and plump. 15 | P a g e . This is basically how the acid and alkaline principles were explained to me. and they don’t stick together. As you can see. but to detoxify and get oxygen absorbed. Your body’s ph level does fluctuate during the day. I’m probably one of the most skeptical guys in the world so convincing me was pretty damn hard. So the acid and alkaline principles are all to do with getting oxygen absorbed in your body. This allows your blood cells to flow easily. There is referred as acid emotions and all they do is make you sick. All Rights Reserved. it needs to be higher than 7. which is slightly alkaline. but it just made so much The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008.
sense why I was able to eliminate my man boobs. 16 | P a g e . Try it for three days with 100% commitment and I don’t think you’ll ever turn back. where other try hard with their crazy gym routines and diets. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. All Rights Reserved.
Having a plentiful supply of fluids throughout the day will make your body digest foods faster. it’s just super‐alkalizing organic vegetables in a powder for that you can add to water and drink. All Rights Reserved. This helps your body alkalize and you’ll feel better for it. so it will help your circulatory system to make your exercise more effective. I have at least one a day and you can really feel the difference. It’s really hard getting access to alkalizing foods.The Real Secret In Fluids This is a crucial point because we need to start with what you put into your body and how your body reacts to it. Sometimes you can feed their healthy effect within minutes of drinking. These factors in themselves will help you decrease your fat ratio. You should be able to get green drink supplements from any good health food store but I’ve found it’s cheaper to get it from here: www.com/links/GreenDrinks The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. Basically. day in and day out. so green drinks are great. Water also helps your body alkalize and detoxify. Green drinks were a second little discovery I made some time ago that kicks the alkalizing process into overdrive. There are two little secrets I found that can supercharge the effectiveness of drinking water in your body: 1. 17 | P a g e . Squeeze some lemon in your drinking water 2. so adding lemon to water increases its alkalinity.LoseManBoobs. Have green drinks to accelerate your body alkalization Lemon is highly alkaline.
The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. Now. Even one glass of orange juice or fruit juice is fine as long as it’s fresh and not processed. If you can’t take a bottle around with you. Every hour. drink a good glass or two of lemon water as this will help “flush” your system. I will normally drink two glasses right before bed. So when you’re thirsty you can just drink. you can just drink water around various snack times during the day. My regime is to drink at least 8‐10 glasses of water a day. There are many companies producing these green drinks now but these are my pick for value. 18 | P a g e . Just stay away from colas and other artificially enhanced juices. I know this may sound a bit hard. a further point to do with fluids is to have a double dosage before your bed time. Then. but you need to keep it consistent. All Rights Reserved. Also. After a while you’ll find it just becomes second nature and you’ll feel great for it. instead of just suppressing it. My favorite greens supplement is supreme greens and they even now have capsule versions as well to make it easier. it’s really is easy if you can stay consistent. The best way to stay hydrated is having my lemon water prepared and put in bottles. in the morning as you wake up. I just keep a bottle with me wherever I go. This will keep fluid in your body as you sleep and that help your internal cycle function at a higher efficiency. have a glass of water.
The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. make sure you have as much as you can. Do not forget to get your fluids daily and at regular intervals. causing your body to get used to this type of flow. even if you do nothing else! If you go out to exercise. Thus as a result. you decrease fat automatically. the less fat is actually stored by your body. Your sweat glands will excrete them out.The more you help your digestive system and alkalize your body. The key is consistency and not over dosage all at once. 19 | P a g e . All Rights Reserved.
This. at least for me. but it’s been negligible in my experience as a direct result.The Truth About Slimming Teas & Juices I want to share with you my personal experience about the whole plethora of “slimming teas” out there. In reality. There is a lot of evidence to back up the fact that fennel seed extract can suppress appetite. However. There’s been much debate around whether green tea and other herbal teas can actually lose you weight. etc. or merely decrease water retention (temporary effects. All Rights Reserved. but also fennel seed teas can suppress your appetite and remind you that you should not overeat. KNOWING that it is unnecessary. Most in my experience have not done their worth as they claim. simply drink a cup of these specialized herbal teas. It will also calm your nerves on that desire. 20 | P a g e . losing weight. Thus. You will get a good idea of what’s out there. There have been various studies of them slimming people down. one benefit is the small laxative effect that they give. I highly recommend going to a holistic or herbal store and checking what they recommend for controlling appetite. This includes not only the long term effects. in itself. is great for losing fat over the long run. the true value I see in herbal tea is its health and mood complementing benefits. The best teas in my experience have been Oolong tea of China and Fennel Seed tea. which is not what we are after). The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. whenever you feel the urge.
99% of the time. It’s ideal to go for its natural aroma and not need to depend on sugars for you to enjoy. it’s the psychological urge to quench thirst that results in you wanting that cola. Furthermore. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. All Rights Reserved. whenever you desire a sweetened drink. Try it and you may realize you rarely even need cola after the substitution every time! Also make sure you try to drink as little “sweetened” tea as possible. 21 | P a g e . for the purposes of thirst…. Substitute it with a healthy tea.
There have been studies showing that staying up too late can be unhealthy because of spoiled melatonin cycles. This gets me to rest faster. 22 | P a g e . I have found that meditating just 30 minutes before going to bed is the key. Think of a solid bullet in front of you 2. That is another boost. All Rights Reserved. ideal biological clock in the day and age where things go 24/7 in the whirl of electricity and technology. It’s actually best to wake up early to the sun and go to bed earlier. but the hormones have an antioxidant effect. Sleep not only helps you lose weight. Just concentrate on how sharp and pointy it is. your sleep patterns can be re‐adjusted to optimal timing. You need to ensure that you are getting quality sleep every night to give your body more energy to replenish and do automatic processes. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. but try this instead: 1. That’s it. After a short meditation. You are focusing on nothing for the moment. This may sound rather hard at first. Just close your eyes for about 5 minutes and think about NOTHING. Hold the thought for 5 minutes.Biological Patterning Sleep patterns are important to for fat loss routine and to keep your body balanced. 3. It’s easy to forget about our natural.
as a hard exercise at night will not give you the quality of rest. Feel free to take a short 20‐40 minute nap during the day. Time your exercises near the sleep times (morning and evening) for maximum effect without being too close. but never do it right after you eat though as it will make your system store more fat. 23 | P a g e . All Rights Reserved. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008.
You Are What You Eat… But What Are You Eating?
This may be arguably the most crucial section, because fat loss is the root of this. All the other exercises and routines are focused on building the chest in a specific manner. Now, I’m not going to talk about tracking your calories or anything tedious like that, because that will just drain your energy. People have been more effective if they automatically know what to do throughout the day. It’s this natural and consistent behavior that will help you get rid of your man boobs forever. The major part of alkalizing your body is your diet. We have made the biggest breakthroughs in losing your man boobs just in this section alone. In earlier editions of the Chest Coach System, I covered dieting pretty well, discussing exactly what I did to lose my man boobs and I talked about the vegetarian diet I committed to. I had alkalized my body without really knowing! You see, it’s not just about watching what you eat and losing fat. These alkalizing methods are one of the keys to actually regulating hormone levels and melting off fat in the places you want. Ahead, you’re going to see the little food chart that’s going to be your bible to putting anything in your body. I’ve squeezed it into one page so you can print it out and put it on your fridge or somewhere you can refer to it every day. You will find some alkaline purists that will tell you only eat alkaline foods and don’t touch acidic foods with a ten foot stick.
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I’m not too stressed about it like that… Think of it more like guidelines more than rules. I find that a 75% alkaline – 25% acid is a good real world balance that I maintain. So there are still acidic foods in my diet, but it’s balanced out by the alkaline majority. As you can see from the chart, there are a couple modifications you can change straight away such as using olive oil instead of others and raw sugar instead of white. You’ll see that generally fruits and vegetables are alkaline, but not all and some are better than others. If you’re wondering if what you’re about to put in your much is acidic or not generally if it’s processed, sweet or spicy it is. Smoking and alcohol aren’t on the chart, but they’re really acidic. The rule of thumb is that the more natural it is, the more of a chance it’s alkaline. Meats are acidic because basically they’re dead. But arguable you still need them for iron and protein and should fall into your acidic 25% allowance. Try and get organic or free range chicken because most other ones are pumped with estrogen to make them grow quicker (bad for us if we’re trying to balance hormones). Garlic is widely known to be a good fat burner. In fact there are even garlic capsules sold for fat loss. On the Acid and Alkaline Food Chart you can see why it’s so effective. It’s highly alkaline! Use garlic in you cooking when you can to your taste.
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Acid and Alkaline Food Chart
Potatoes (without skins), Pinto Beans, Navy Beans, Lima Beans
BEANS, VEGETABLES, LEGUMES
Carrots, Tomatoes, Asparagus, Okra, Squash, Fresh Corn, Onions, Vegetable Green Beans, Mushrooms, Cooked Juices, Parsley, Beets, Celery, Cabbage, Peas, Spinach, Raw Spinach, Lettuce, Cauliflower, Turnip, Kidney Beans Broccoli, Garlic, Zucchini, Sweet Beetroot, Potato Barley Grass Potato, Carob Skins, Olives, Soybeans, Tofu Lemons, Limes, Grapefruit, Mangoes, Papayas Dates, Figs, Oranges, Bananas, Melons, Grapes, Cherries, Papaya, Kiwi, Pineapple, Peaches, Berries, Apples, Avocados Pears, Raisins Plums, Processed Fruit Juices
Blueberries, Sour Cherries, Cranberries, Rhubarb, Prunes, Canned Fruit Sweetened Fruit Juice White Rice, Corn, Buckwheat, Oats, Rye Wheat, White Bread, Pastries, Biscuits, Pasta
Rye Bread, Amaranth, Millet, Sprouted Lentils, Sweet corn, Wheat Bread, Wild Rice, Quinoa Spelt, Brown Rice
Liver, Oysters, Organic/free range Venison, Cold Turkey, Chicken breast Water Fish, Chicken, Lamb tuna Soy Cheese, Soy Milk, Goat Milk, Goat Cheese, Whey Eggs, Butter, Yogurt, Buttermilk, Cottage Cheese, Cream Pumpkin, Sesame, Sunflower Seeds Corn Oil, Sunflower Oil, Margarine, Lard Tea, Cocoa
Beef, Pork, Shellfish
EGGS & DAIRY
Cheese, Homogenized Milk, Ice Cream, Custard
NUTS & SEEDS
Chestnuts, Brazils, Hazelnuts, Coconut
Pecans, Cashews, Pistachios
Flax Seed Oil
Herb Teas, Lemon Water
Coffee, Wine White Sugar, Brown Sugar, Molasses, Jam, Ketchup, Mayonnaise, Mustard, Vinegar
Beer, Liquor, Soft Drinks
Maple Syrup, Rice Syrup
Raw Honey, Raw Sugar
Artificial Sweeteners, Chocolate
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acidic foods because you won’t be hungry. in smaller quantities. which can affect your hormones. Now. Also. Every meal should include protein and fiber to stimulate your metabolism and suppress your hunger. but you’re in luck because I’m going to make it a lot easier by letting you in on how I do it. This is a priceless secret because I can tell you it’s worked nicely for me previously (and worth the price of the book to realize this). Your metabolism is fueled every time you eat. The hardest part of this is being able to prepare 5‐6 meals a day. All Rights Reserved. Take out anything that you know has a plentiful excess of saturated fats and replace it with healthier. cleanse your system and further boost your metabolism. This The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. eating 5‐6 times a day makes it a whole lot easier to avoid bad. These two will also help you build stronger muscles. Simply ‐ eat more often. It might sound a bit counterproductive at first but let me explain. which means greater fat loss because your body is just burning more when you’re resting. alkaline foods. Eating 5‐6 times a day also gives your body regular access to protein. 27 | P a g e . This allows you to avoid muscle catabolism. let’s go over some foods I’d highly recommend avoiding.How To Optimize Fat Loss By Eating More Often The timing of how meals are consumed can be optimized for fat loss.
These will help your body detoxify and put you in a state where it’s far easier to shred your chest fat. “I only eat healthy foods consistently because I AM eliminating my chest fat forever” Something like that should be repeated until you can control your urges at most points in your day. I remember it firmly…. go ahead. Make yourself a bit full and you will desire food less. I used to eat when I was depressed). If you must at certain times. It will also decrease your amount of saturated fat many times if you are used to eating less healthy. This is one area to take advantage of. but remember to severely limit it. if you are really hungry for meats.. Another method it to use the ancient Chinese acupuncture secret. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008.e. Thus. I recommend you to start eating less meats and more alkaline salads and vegetables. Sometimes. (towards the end of this manual) As for meats.includes most fast foods and convenience foods. All Rights Reserved. 28 | P a g e . This way. eat some nuts or legumes. I like to use this affirmation each time I eat and repeat it like a mantra every time I go to sleep. Sometimes. If you suffer from a certain trait where you must eat food at certain triggers (i. Simply only allow yourself to fill up on healthy foods and you will be forcing a new regime on yourself. I’ve had incidences where people just couldn’t control it.
nuts. If you work at an office during the day. easy and nutritious) 8:30 Post‐gym shake Low fat Milk Natural Yoghurt Flaxseed oil Whey protein powder Banana (All blended nicely in a blender) The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. I use to have the same experience. Use snacks to fill up during the day if you can. The last key to this piece is about spreading out your meals into small chunks during the day. 6:30 Breakfast Scrambled Eggs with steamed vegetables (the frozen kind are cheap. This speeding up does wonders for fat ratio reduction. The brain does not tell you that you are too full until you actually are past that stage since it takes a while to register that. and honey oat bars. This is an example of how to structure daily meals.e. the rule of thumb is to eat until you are totally content. be sure to bring along some extra food that you can spread out during breaks i. Eat every 2‐3 hours if you can or as often as possible in small dosages. I’ve seen many people tell me that they tend to overeat. and stop. Also. When you are full. 29 | P a g e . Eating over many dosages during the day gets your body used to a fast metabolism and that will help “trick” your body into burning fat. fruits. it is already too late. Do not eat until you are full. Thus. All Rights Reserved.
LoseManBoobs. All Rights Reserved. Also. STOP and have a look at how to make better quality protein relatively cheaply using the homemade supplements guide found here: www. The key is the other meals have to be smaller because you know you have to eat again in around 2 and a half hours.com/links/Homemade.htm 11pm Brunch 2 handfuls of nuts with a piece of fruit 1:30pm Lunch Chicken breast with salad on the side 4pm Lunner (you know.. if you eat late. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. Snacks should be easy to prepare and quick to eat so you can maintain momentum. you’re risking slowing down your progress. Avoid eating after 8pm as you end up storing most of the food you eat as fat. It doesn’t matter what time you’re going to sleep.A side note on whey protein: If you’re buying protein at the moment. a thing you should note. 30 | P a g e .) 2 handfuls of nuts with a piece of fruit 6:30 Dinner Fish with vegetables on the side (again the quick frozen vegetables are best) As you see. The place most people fall apart is fitting in the 3 snacks during the day. the snack between lunch and dinner. the day consists of 3 snacks and 3 meals..
A secret to implementing this in the long term is to have 1 day a week (yes only one) where you have a free day to eat whatever you want. It also strangely enough helps lose weight if you need to because it varies your calorie intake. the less I wanted to get back to my unhealthy diet. Just try it and watch. This is good to take care of cravings because you can just save it for that day. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. All Rights Reserved. your body adapts over time.The key I have found to implementing the diet strategy is that the more I ate healthy. 31 | P a g e . Literally.
have great protein and fiber content. These snacks are hard sometimes. Also. They’re high in monounsaturated fats. I usually have access to them everywhere for that quick fix. 32 | P a g e . All Rights Reserved. monounsaturated fats are one of the good guys the helps boost testosterone production. try stay away from bad fats such as saturated and trans fats. and most of all. These snacks are the perfect times to get in a little hero when it comes to testosterone production. They’re actually quite easy to prepare and I usually make one in under 3 minutes. I keep them in resealable bags in my car. they taste great. These are a couple of useful ideas I use to make those all important testosterone boosting snacks really quick and easy: The first types of snack I eat often are nuts such as almonds and peanuts. at the office and in my pantry. You’ve probably heard about good fats and bad fats. monounsaturated fats. milk and whey powder to get your daily requirement of calcium and protein. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008.Good Fat Snacks That Boosts Testosterone Levels The hardest parts of implementing this new way of eating are those sometimes annoying meals in between regular meals. they’re easy to have access to. which will help in alkalizing your body. Be creative and find what you like. Add flaxseed oil for that boost of monounsaturated fats. The benefit of making shakes is that you can add yoghurt. but they are important to keep your metabolism going and combat hunger. The second type of snack I have is shakes.
These are just some of my favorites. 33 | P a g e . Other foods high in testosterone boosting monounsaturated fats include avocado and olive oil. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. I’m sure you’ll have some ideas of things you can prepare earlier to get your snacks in. Try integrating them as well into your diet to get you daily dose of this special testosterone boosting type of fat. All Rights Reserved.
It’s called turmeric and can usually be found in an Indian or Asian food store. All Rights Reserved. Try it for at least 30 days before you decide. The active ingredient in turmeric is Curcumin which is known for its antitumor. try and get the fresh type because the processing to turn it into powder can slightly diminish its unique properties. you will be prepping your body for the full effects that turmeric can have. antioxidant and anti‐inflammatory properties. When using supplements. It’s been mostly positive but some do say it has no effect. There have been mixed results from guys using turmeric. please follow the recommendations on the back as it is more concentrated. But it’s also been reported to help guys eliminate man boobs by simply just adding it to their diet. To be effective you would need at least 20 grams of fresh grated turmeric root every day until you eliminate all your chest fat. it’s not very concentrated so you need quite a bit. Combined with the alkaline eating habits and alkaline fluid intake. If you’re struggling to find turmeric. relatively cheap Indian spice can have amazing effects on guys looking to eliminate chest fat. Yes that’s 20 grams. or even the supplements which you should be able to get in a good health food store. it’s really cheap and most guys have been giving positive feedback when using it this way. 34 | P a g e . When choosing turmeric. you may have to opt for the power or capsule form found in most supermarkets. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008.A Common Indian Spice That Amazingly Helps Melt Chest Fat Away This common.
The Simple Mineral That’s Essential To Balancing Your System Calcium is one of the most underrated and least understood elements you need in your body. If you understand how calcium works in the body. fish and even natural sunlight. Sure. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. Have you ever noticed how most elderly people shrink as they get older? This is one of the reasons why this happens. All Rights Reserved. So it can dip into the alkaline reserves in your bones to help you survive. groups of people who consumed around 500mg of calcium daily actually lose more weight than people who don’t take it. it instinctively starts to fight for self preservation. you would understand why this happens and how it can help you eliminate your man boobs. Calcium to acid in your body is like water is to fire. Good sources of vitamin D are tuna. When your body is over acidic. Your body needs calcium. So calcium is essential to your body’s alkalizing process. Sunlight is probably is one of the easier options and you should look to get at least 1 hour of natural sunlight a day. but it doesn’t stop there… Studies have shown that Calcium has proven to have an effect on general weight loss. but on its own. Vitamin D is the essential link to utilize calcium in your body. It neutralizes acid and helps oxygen flow through your body. 35 | P a g e . In controlled situations. generally people know that calcium is essential for developing bones. you can’t really absorb it properly.
get one with vitamin D included. if you’re looking to use supplements. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. Here’s a link to a web store where you can get it relatively cheaply: www.You’ll notice that a few dairy products are now being fortified with vitamin D. 36 | P a g e . The calcium supplement I use is harvested from the coral reefs of Japan and are said to be extremely absorbable by your body. Chose these over the other kind because it does multiply the effect calcium has in your body. but after taking this one I just felt so much better and best of all. All Rights Reserved. it was 100% natural. so it’s recommended you try a supplement and see how you do with it. Also.com/links/CoralCalcium Please Note: This is the same online shop as the green drinks. Calcium does play quite a major role in the alkalizing process. I was never big on supplements.LoseManBoobs.
It was one of the skills I was taught by my Kung fu instructor. All Rights Reserved. Breathe in for 2 seconds to fill your lungs your lungs The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. So how this breathing exercise works is that it takes plenty of air in. push it down to your lower lungs. talked to some alkaline experts and found out why it works so well. In your body. martial arts is a great form of exercise – it’s fun and doesn’t feel like effort. Then repeat 2 more times. your lower lungs are larger than the upper ones. allows your larger lower lungs to absorb the oxygen it needs then get rids of the acidic toxins by expelling all the air in your lungs. This is a special breathing technique that will help maximize how much oxygen gets absorbed by you.How To Detoxify & Oxygenate Your Body In Just Under A Minute Alkalizing is all about getting oxygen into our body and being able to absorb it better. Here’s how to do it when you break it down: 1. Master Pang says to take a deep breath. but I did a little research. I’m still not entirely sure if Master Pang knows how this little breathing technique works. This little breathing exercise allows you to regain your breath. 37 | P a g e . calms you down and makes you feel balanced. By the way. It also helps detoxify your body making you feel great! I can’t really take any credit for this. hold it for 5 seconds. So naturally the way you breathe can affect how your body turns alkaline. then breathe out everything in your lungs.
Do it once after you wake up. It doesn’t take very long and you will feel great after. You will even feel calmer and more alert after. Repeat 4 more times This breathing exercise doesn’t sound like much.2. before and after workouts and once when you go to sleep. It’s also great to have this little tool to center yourself. All Rights Reserved. whenever you need to. Balancing your body is all about alkalizing and so getting oxygen into your body accelerates your progress. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. Breathe out for 4 seconds expelling all air from your lungs 4. but it works really well to detoxify your system. Push the air into your lower lungs and hold for 5 seconds 3. 38 | P a g e .
All Rights Reserved. Having these tools at your fingertips means that you can get in a training session where ever you are. 39 | P a g e . Whatever size you are. this chapter will come in handy if you’re just starting out. no matter how you go in it. I do recommend getting a gym membership to accelerate your results. not just to lose your man boobs. Resistance training should be done 2 to 3 times a week with at least 1 day break in between training days. This section is specifically for guys working out at home. There are really 2 categories of exercise ‐ Cardio and resistance training. but for your overall health as well. Monday. as well as later in the day but more than 3 hours before bed. You should aim to exercise in the morning or earlier on in the day. but can multiply your effectiveness up to 4 times. The first thing I recommend is using your chest coach journal to record each training session. Doing this stimulates your metabolism twice as much. Nevertheless. There have also been The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. or if you can’t get to a gym. This is important to see how your increases in intensity are affecting your progress. I recommend you do both.Easy Exercises To Sculpt Your Chest At Home I want to show you how generally the best ways I’ve found to burn off fat in conjunction with these alkalizing diet methods. Eg. Wednesday and Friday. These methods emphasize the fat ratio reduction factors but with specialized techniques to get rid of man boobs.
It works the chest as well as other areas because greater general muscle mass will help burn more fat. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. Raise your hands to your side and up above your head.hundreds of practical results that prove this. Don’t worry. it’s going to be a pretty intense 30 minutes. I found it’s really hard to stay motivated when you’re at home or stuck somewhere where you can’t get to a gym and this seems to be the perfect amount of time to commit to. as you move your feet out to the side. The Routine Jumping jacks Stand upright with feet together and hands by your side. 40 | P a g e . so use it where you can. All Rights Reserved. resistance training will sculpt muscles and stimulate testosterone. If done properly. You will need to set aside 30 minutes for this routine. Then bring your feet back and hands back. The muscle will help burn fat while you sleep and the increase in testosterone will help balance your hormones. letting you lose fat in the places you want.
It may sound easy but it’s actually pretty demanding. Alternating sit‐ups Lie on your back with knees up. Hold for 30+ seconds and this is counted as one set. Push your back on the wall as you’re in a position you would be in if you were sitting in a chair. Put your hands just behind your ears and sit‐up as you alternate which elbow and knee you connect. Stationary seat You need to find a clear wall to do this. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. All Rights Reserved. 41 | P a g e .
Step up Whip out something sturdy you can step on such as a small stool. 42 | P a g e . Repeat with alternating feet stepping up. The step should go up to mid shin level. Then step down. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. All Rights Reserved. Now step up with one foot and join with the other foot.
The beginner version is to lift up from your knees. When doing diamond hands exercise. keep your back straight to avoid straining any muscles. take 1 second to go up and 3 seconds going down. Lie on your stomach and stretch your hands and arms out in front. it also conditions your abs and your entire torso area. just over your head. Also. All Rights Reserved. This specialized pushup not only strengthens your chest. 43 | P a g e . The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. This is also the general rule for all exercises to make sure you get maximum effect. Diamond hands technique Beginner Version I want to teach a specialized form of pushup that will help your chest area far better than any regular pushups can ever hope for. Place one palm over the other and then lift your body up where the only contact points to the ground is your feet and your palms with arms stretched straight over your head.
It has happened to me so I want to show you how I fixed that: The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. It works best to perform them one by one and then repeat 2 more times from the start. Next I’m going to show you a method that specifically targets the chest area… because sometimes getting your fat ratio down is just not enough to do the trick. At this rep range and rest interval. 44 | P a g e . All Rights Reserved. So there will be 3 sets of 12 for each. How to do the routine Do each exercise in groups of 12 with 30 seconds rest in between each one. the routine is more aerobic than muscle building which is exactly what you want.
squeeze the entire pectoral area firmly in your palm. Here’s how we do it: 1. Next as you feel blood flowing there for a minute. Hold this flexed position for 2 minutes during this time. Keep the muscle flexed at this time as well. Your pectorals will naturally flex as well. Rub and massage the pectoral area. All Rights Reserved.The Iron Squeeze Method Here’s a little trick taken from sports conditioning that will strengthen the blood flow near your chest and directly causing more fat to be burned in the process. Hold that firmly (not too hard) for another brief moment. 45 | P a g e . Normally you can do this by flexing your arm and doing this by the side. your pectorals as hard as you can. 2. Flex the area of your chest. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. do this for about 1 minute. 3. This is just tensing the muscle so it becomes hard. as if blood is flowing through the area.
Now. once in the morning. lowered behind your buttocks. Stretch your arms and hold your hands together behind your back. Variation B of the iron squeeze method does a noticeable trick on the outside of the pectoral areas. 1. You will see a marked difference in how fast you progress with chest training exercises if you do this both before and after a workout. This is like you are holding your arms behind the back. All Rights Reserved. breathe in deeply to expand your chest out so your back is perfectly straight. then again at night. while standing up. 2. On non‐workout days use this variation B. 46 | P a g e . The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008.
Make sure you maintain the fat loss methods at the same time. This is meant to stimulate not only the muscle underneath but also nerve endings not frequently used by sufferers of the condition. Variation B of the exercise is specifically meant to contour the chest as time goes on by activating this area. 47 | P a g e . The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. All Rights Reserved. Flex the chest area WHILE stretching to the best of your ability. Hold it there for about 30 seconds.3.
Think about a car and when it uses the most gas. You can get quicker results is shorter time by using fluctuating intensity The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. This means if you’re doing resistance training in the morning. but you can almost trick your body into losing more on your chest by using iron squeeze technique before and after. but it’s also good to have activities you can do by yourself. strengthens your heart and lungs and it’s also great for your bones. It’s also helps reduce stress. I do recommend taking up a recreational physical activity to help get your recommended 3‐5 cardio sessions in each week. Most people believe intensity in cardio training session means how quick you go or how high the resistance is. 48 | P a g e . it’s best to come back in the evening or the next day to do cardio.The Right Way To Do Cardio Cardio is probably the best thing your can do for fat loss. Group sports are great for cardio. Is it when it’s traveling the fastest? No! It’s actually when you’re accelerating… when the car is trying to gain speed. The one important thing with cardio is to have sessions at least 6 hours apart from resistance training to avoid over training. The use of cardio is usually for general fat loss. The thing that makes group sports good for cardio it the stop‐start nature of the activities. The same thing happens in your body. All Rights Reserved. I find it much easier than anything else because it’s fun and a little competition actually pushes you to your limits better than anything else.
This can be The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. All Rights Reserved. this will do wonders for your body if you do it 1‐2 times a week.training. Group sports just let this happen without you having to think about it. I found a squash partner and have permanent scheduled times every week. co‐ordination and discipline in yourself. The next exercise I highly recommend is aerobic walking but this has a bit of a twist to add fluctuating intensity. Later on I also added playing squash a couple times a week. 49 | P a g e . You might think that I have quite a full schedule. Join a recreation swim club if you have to. but it’ll really easy when you just have fun doing it. but I have been happily surprised. Swimming is one exercise that will burn fat fast. Martial arts also has many other benefits including self‐ confidence. don’t settle for the first club you find. So what can you do? I personally have taken up martial arts which has been great. The method that was taught to me was to divide up your session into intervals of 1 minute. Even if it’s in your neighborhood. Concentrate on a lot of the upper body strokes such as the front crawl or the butterfly. If you do take this option. The arm rotations will help strengthen your pectoral outer areas. try out a couple and find the one you like. Then alternate between slow and fast speeds but trying to get slightly faster every time. I always thought it was just for kids. Another thing you could consider taking up is swimming. This will push yourself.
jump rope. it starts burning that stored fat instead. This makes all the difference. take an aerobics class. when your body has no carbohydrates to burn. aerobic exercise has to be very intense for maximum effectiveness. In my opinion. run. I strongly encourage doing cardio the very first thing in the morning. Remember. 50 | P a g e . doing cardio first thing in the morning on an empty stomach will seriously maximize fat loss. quicker results – that’s what this program is all about. Thus. Whether you swim. but you actually burn more calories after your session then you normally would. you haven't eaten anything for many hours because you were sleeping. before you even eat. The session does burn less calories. So does it burn fewer calories? Well the answer is yes and no. 95% of the people I see at the gym The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. This is especially true for fat on your pectoral and belly areas. This is by far the most effective time for cardio training. Less time. walk. All Rights Reserved. You can use interval training on gym cardio equipment too. jog.really intense so you might want to limit these interval sessions to 20‐30 minutes. When you do cardio first thing in the early morning. or bike. The best equipment at the gym for this are: • Cross trainer • Treadmill • Bike • rowing (great for the chest!) If you measure calories lost during regular interval training you’ll find that it will show up less than what it would show in regular training sessions.
All Rights Reserved. 51 | P a g e . They'll spend hours and hours doing the stationary bicycle or Stairmaster. This is due to the fact that they are exercising at a low heart rate. like you get in interval training. lungs. This does not give the heart. and muscles that “burst” stimulus. Sadly. the end result is usually minuscule. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008.sweating the machines are wasting their effort and time.
full body.The Advanced Gym Program That Quickly Dissolves Chest Fat Some people can’t go without their gym memberships. isolation focused… I’ve probably tried every imaginable different type of workout. sculpting the areas you want. The short rest intervals also makes this routine aerobic. high sets. which will build your metabolism and burn more fat. Also. high reps. But if you want to accelerate results and also do wonders for your health. this advanced gym program is the way to go. I’ve read quite a bit of literature on the topic of training in the gym. Beyond the home exercises. Low reps. 52 | P a g e . But I’ve found what works the best for losing man boobs. but now I don’t know what I’d do without it. others love to hate the gym. heightened testosterone levels and muscle sculpting. if you’ve been training in a gym for a while. All Rights Reserved. Frankly I know both sides because I used to hate the thought of going to the gym. compound focused. This is what the routine revolves The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. I am going to show you the weight room regime that will focus on exactly what we want. Those endorphins that kick in during a workout… Just love it. Compound exercises combined with the escalating density of the weights allow heightened testosterone levels and stimulates muscle fibers. you can just integrate these methods into your current routine. So you can turn your focus to dissolving your chest fat. splits. The Chest Coach System is good without this gym program.
to maximize results for your chest. 53 | P a g e . The resistance phase should be done quickly. Also. the resistance and then bringing the weight back. These are done at the start and at the end. You should also look to slightly increase weights every 2 weeks. Each weight for every rep range should be just enough so you are just struggling at the end. I have found Monday. a rest period of around 45‐60 seconds in between each set is ideal for recovery. as well as back and legs as these are the major muscle groups in your body. Here’s the routine: Please start with a 3‐5 minutes warm up and finish with a 3‐5 minute cool down to reduce the risk of injury. Wednesday and Friday to work really well. It’s easier to let this go longer so be aware of this and restrict it. It employs compound chest exercises. otherwise you will be overtraining. Workouts need ideally need to be less than 50 minutes to be effective. Perform the decline and incline bench press more than the regular because it is these two that will chisel the chest better than the regular bench press. Each exercise has 2 phases. with at least 1 day rest in between. The routine works best if done three times a week. then take 3 seconds to take the weight back. then hold for another second. over 1 second. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. but you still have good form.around. This is 5 seconds for each rep. Record your progress in a table like this (you can print it out and add it to your Chest Coach Journal). All Rights Reserved.
Bring back to the side. Take them out to the side. squeezing the chest muscles. Hold the weights on your legs and put them on your chest as your sit back. All Rights Reserved.Exercise Rep range / Weight Dumbbell Incline presses 12 10 8 Seated cable rows 12 10 Wide grip lat pull down 8 6 Seated duel dumbbell curls 12 10 8 6 Triceps pushdown 12 10 8 6 Alternated weighted crunches 12 10 8 6 Assisted Squats 12 10 8 6 Dumbbell decline bench press 12 10 8 Please note: there are missing rep ranges for some exercises. palms faced down. Push up while turning palms in. How to do each exercise: Dumbbell Incline presses Put the incline of the bench to about 35 degrees. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. 54 | P a g e .
You can lean back slightly as long as your back is kept straight. maintaining posture and squeezing shoulder blades together. on the straight part before the bend. Wide grip lat pull down Hold the bar wide. All Rights Reserved. Pull to your chest in front while keeping your back straight. Release back up slowly. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. Pull the cable towards you. Release back slowing and repeat. Dumbbell Incline presses Seated cable rows – Keep knees bent and back straight. 55 | P a g e .
56 | P a g e . Hold a dumbbell in each hand. so your palms face your chest at the top. Triceps pushdown On the triceps cable machine take position. Pull the bar down moving your elbows toward your side. Extend your arms down. Seated duel dumbbell curls Put the bench in an upright or slightly angled position. back straight while leaning slightly in. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. All Rights Reserved. Bring back up slowly. Take the dumbbells back twisting palm to original position. Pull both dumbbells towards your chest while twisting. palms facing in. but avoid locking elbows.
Repeat for the other side. Then crunch up. I’d advise you to grab someone from the gym staff to demonstrate first to avoid injury. touching your right elbow to your left knee. 57 | P a g e . unlock machine and squat to the point where your upper legs are just about at a right angle to your lower leg. Push up using your shoulders. Remember to lock the machine after finished.Assisted Squats If you haven’t done this one before. Get into position so the machine is supported by your shoulders and your knees are slightly bent. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. Push back up and repeat. Alternated weighted crunches Lie down with your knees up. load up weight and put stoppers in if available to prevent injury. On the hack squat machine. Grab a weight plate and hold it to your chest. ensuring your neck is straight and not straining. All Rights Reserved.
Dumbbell decline bench presses Put the bench in decline. At the end of a workout. All Rights Reserved. and then perform as for dumbbell incline bench press. try cardio equipment on slow for 3‐5 minutes to cool down. But you should feel comfortable with each exercise before you enter the gym. As you can see. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. This workout is also great if you don’t have a gym partner yet. You do it to avoid feeling really tired right after and reduce the change of injury. Most people avoid a cool down after the gym. but that’s because they don’t know what it’s for. Keep at these and remember to drink plenty of fluids over the course of your workout. without necessarily needed any assistance from anyone else. you start and finish with your chest. Also there’re 2 arm exercises there that are optional. 58 | P a g e . they’re there to be complete if you want to add size to your arm muscles. It’s designed so you can do it yourself.
This will turn into over consumption if not controlled. It works nicely! The main benefit is to use this towards controlling when and how often you are eating.The Ancient Chinese Acupressure Secret After speaking to numerous people who are familiar in this area. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. the one of interest to us is that which controls dieting and fat loss. By doing this pressure exercise. but your habits have driven this desire to come out when it’s not needed. you should feel less tempted to be hungry at each urge. you may not need food. The point has a direct effect on the brain’s trigger for appetite. Many times. In particular. with your index finger. Even go ahead and massage it gently. One important point is on the protruding cartilage on the outside of the ear. All Rights Reserved. 59 | P a g e . especially if you have those problems. It is shown in the illustration below: Simply. press and hold this point for 3 minutes. a few spoke of pressure points that stimulate certain areas of the brain.
The key to solving this case is simply intense fat loss methods as described above. 60 | P a g e . It is normally considered that there are three types of gynecomastia. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. The first type is simply having an excessive percentage of body fat. This will cause both the belly and chest areas to protrude out naturally. I have also taken a few excerpts from interviewing some experts on this topic. It is believed that 90 to 95% of all cases are from the first type. This case does not involve enlarged glands or ducts. All Rights Reserved. “All About Gynecomastia” Bonus eBook ‐ Important Excerpt NOTE: I’ve taken some small excerpts out of this book and am presenting it to you in a more practical. concise manner because this is very helpful information for those who want to dig deeper into the nature of gynecomastia.
which is linked to the liver. Usually. it can also cause the duct glands behind the nipple area to enlarge. The most effective ways to handle this are to use the dieting methods and “Iron squeeze” on the chest area for a bit more focus. Aside from fat deposit. It is yet not certain exactly how this produces enlarged breasts. effecting where fat is stored. 61 | P a g e . All Rights Reserved. Taking drugs to re‐initiate a testosterone cycle is not recommended. This is true to some extent. but with a diligent effort at the Chest Coach techniques. Many people falsely believe it’s hopeless or that “spot fat loss” (concentrating only on losing fat in the chest region) is impossible. This leads to…. The second type of this case is normally seen when the fat is concentrated inside the chest. which further leads to the “male breast” appearance. because the results can go either way. even if the rest of the body leans out. in my opinion. Alcohol abuse is another potential cause or agent that contributes to this category. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. this chest fat will eventually budge to normal. The causes of the second type are generally post‐puberty induced where the body estrogen factors cause the fat to store up. and never leave. this has been suspected to lead to an imbalance of the estrogen and androgen production. The third and final case is where the condition is normally started from the use of drugs or some type of induced hormone therapy.
This can also contribute to a hormone imbalance and particularly creates the effect in young men going through puberty. even after losing a significant amount of weight. there is no correlated evidence yet. then most likely you have the second category of this condition. where the glands in the breast area are naturally larger. the last category is virtually “congenital” gynecomastia. If the nipples are enlarged and disproportionate. Obesity is the first thing to reduce before giving any other conclusions to the other two categories. All Rights Reserved. There are a couple ways to pinpoint your category out of the three mentioned. this is your lucky day because it’s all about intensive fat loss. The first type is very obvious given that you can measure your height/weight ratio and body fat percentages at your doctor’s office.The reason it’s very difficult is because the situation is very unpredictable depending on the drugs/substances that were abused. but you have to see over time. Now. The unsymmetrical nipples case can be rather difficult. In many cases. Normally the breasts here are very unsymmetrical or disproportioned. even in the newborn. However. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. if you’ve had “man boobs” all your life. There is also speculation of where hormone‐treated livestock may have some effect on humans who may or may not be susceptible to this. Lots of direct massage and iron squeeze will reduce this over time. 62 | P a g e .
By using the mentioned methods. I avoid the surgery at all costs. Only if you feel you have been struggling with the third case. but that’s me. Aside from those cases. if you have had a chronic condition or a period of drug usage (normally steroids or some testosterone altering substance).Note that if your breasts are significantly asymmetrical. The same goes for signs such as pain or strange discharge. It is far better to be safe than sorry. should you consider the surgeon. so have it checked in those cases. then it is most likely the third category. a mammography or x‐ray with your doctor or medical professional can reveal a lot about your medical condition. this normally only reduces it to some degree. 63 | P a g e . This will factor away the primary variable. When in doubt. this may be a very serious issue and it is highly recommended to consult your medical professional immediately. The first thing to make sure of is to stop the substance abuse immediately (unless this was instructed by your medical professional for regular usage). You’ll need to make that personal decision if this is the case for you. however many times it’s not possible to totally eliminate it. All Rights Reserved. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. as it may an indicator of something more serious than fatty tissue and hormone imbalance remnants.
I love to know how my readers fare with these discovered techniques. We’re always looking on ways to improve. please let us know so we can share it with other members. natural method to eliminate man boobs from your life without the use of surgery. To your new found success. The Chest Coach System has evolved into the concise description of these specialized techniques due to member feedback. Cliff Manchaster The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008.An End Note From Cliff These outlined techniques have been the most effective. The results of this program are usually permanent and there have been no reported cases where man boobs have come back. Do email me your story when you get success in the long term. I hope you benefit well from these techniques as I and hundreds of members have. so if you do have any improvements that have worked well for you. All Rights Reserved. 64 | P a g e .
I guess if there are ways to naturally get rid of man boobs. 65 | P a g e . vomiting and muscle spasms. That’s why we don’t recommend you taking any of these.My View On Man Boobs Supplements I do believe that one day there will be some sort of supplements worth mentioning in this section. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. but none have proved to have any consistent results. Sure there are many supplements that make big claims. there’s probably a way to package that in a pill of some sort that has the same effects. Nevertheless. which resulted in instant nausea. Nevertheless. And yes. we’ve seen them all. Some have even had dangerous consequences for some of our subscribers. there is nothing out there yet. you’ll be the first to know as one of our members. if something does come up. They are mostly developed by small one man operations and don’t have the research budget to make any real inroads. All Rights Reserved.
com/iaffiliates. with exclusive techniques that are found nowhere else. PROVEN system. 66 | P a g e .html The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008.Make An Easy $25 For Every Sale! Want to make some extra money promoting the Chest Coach system? We pay you 60% for every sale you make! It’s very easy simply by posting on discussion boards or placing ads in health/fitness related e‐zines. This unique system sells extremely well because it is a field‐tested. go to: http://www.losemanboobs. All Rights Reserved. To create your own referral link and to track your commissions.
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