The

System

Release2.5

ByCliffManchaster
Copyright2008

Thelegalstuff.Theymademe

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
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TableOfContents
Preface......................................................................................................4
TheMostImportantThing........................................................................6
WhatCausesGynecomastiaOrManBoobs?..........................................8
HowToMakeTheChestCoachSystemEasierThanFallingOffALog......10
TheSecretToBalancingHormonesAndReleasingNaturalENERGY........12
TheRealSecretInFluids.........................................................................17
TheTruthAboutSlimmingTeas&Juices.................................................20
BiologicalPatterning...............................................................................22
YouAreWhatYouEatButWhatAreYouEating?................................24
HowToOptimizeFatLossByEatingMoreOften.....................................27
GoodFatSnacksThatBoostsTestosteroneLevels...................................32
ACommonIndianSpiceThatAmazinglyHelpsMeltChestFatAway.......34
HowToDetoxify&OxygenateYourBodyInJustUnderAMinute..........37
EasyExercisesToSculptYourChestAtHome..........................................39
TheIronSqueezeMethod.......................................................................45
TheRightWayToDoCardio....................................................................48
TheAdvancedGymProgramThatQuicklyDissolvesChestFat................52
TheAncientChineseAcupressureSecret.................................................59
AllAboutGynecomastiaBonuseBookImportantExcerpt..................60
AnEndNoteFromCliff............................................................................64
MyViewOnManBoobsSupplements....................................................65
MakeAnEasy$25ForEverySale!...........................................................66

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Preface

Tostartthingsoff,Imnotadoctor,IdonthaveaPhDandIdont
planto.Sosomeofthesemethodsisthisguidearejust
unqualifiedopinionsbuttheseopinionshavehelpedhundreds
ofguyswithmanboobs.

Thisguidesgetsdowntotherootof95%ofmanboobs.The
other5%isnormallyaresultofgenetichormoneimbalanceand
thatrequiresafargreatereffortorcosmeticsurgery,ifonedoes
notwanttoputintheeffort.Restassured,youaremostlikelya
partofthe95%.Thisiswhatmostexpertswillevenrefertoas
pseudogynecomastia.Wearegoingtogettothebottomof
thiswithoutworryingaboutcrazydietsthatstarveyouorsome
ultrarigorousprogramrequiringyoutocountyourcalories.

Afteryouhavetriedthisprogramandfollowtheeasyinstructions
stepbystep,thenyoumayconsidercheckingwithyourdoctorto
seeifyouhavegynecomastiathatonlysurgerycanhelp.Istrongly
recommendyouleavethatasalastresortbecauseIbelievein
naturalcurestobethebest.Trythisprogramforupto3months
ifyouseenoshorttermresults.Onlythen,shouldyoueven
considersurgery.Ihavehadnumerouscasesandrealtestimonials
fromfriendsandmembersthatalmostquit,butgiventhatextra
shove,theyfinallymadeitandtotallyeliminatedtheirmanboobs
100%!

Thetechniquesoutlinedhereareveryreal,proventoworkboth
formeandnowthousandsofmembers.Now,letsgetstarted.

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Ididnotintendtomakethisintosome200pagelongmanualfull
ofarmchairtheory.Thatwillmerelywasteyourtimeandbore
you,sothecurrenteditionhasbeenslimmeddownsignificantly
toreflectthistomyreaders.

ThisisthedownanddirtyguidetogetyouRESULTSwithease.

Iwantyoutogetthemostofthisbook,usethetechniquesright
today,andseeresultsassoonasyoucontinuouslyputinthe
effort.Manytimes,Illbeveryconciseandencourageyoutotake
immediateactionwithoutalotofflufftalkandjargonthatyou
havenopracticaluseof.

Remember,thereisaneasywayandhardwaytoachievethings.
Here,thehardestpartisbeingconsistentandnotsomuchthe
techniquesthemselves.Usethementaltechniquesifyoueverrun
intointernalroadblocksofdoubtorhopelessness.Iassureyou
thatyouwillgettotheothersideifyoufollowthemethods.

Notethatthismanualisthecompilationofmyeffortsthrough
personalexperience,listeningtoothers,interviewingexperts,
readingmanyarticlesandbooksaswellasworkingwithcurrent
membersandclient.Thisisuptodateanditisofutmost
importancethatyousucceedaswell.

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TheMostImportantThing

Iwanttogooveroneveryimportantelementbeforemovingto
themeatofthismanual.

DONOTmerelyreadorskimthemanualandnottakefullACTION.
Imnottalkingabout50%or75%action,but100%!Allyour
effortsshouldcorrelatewithhowbadlyyouwanttoimproveyour
physiquewhichIhopeisalot,becauseyouWILLinevitably
succeed!

BackwhenIwasfirsttestingthesemethodsout,Ineverhada
guideasapplicableasthis.Begratefulthatthereisonehereso
youdontmakethesamemistakes.

Ivehadtoomanycaseswhereareaderwillemailmeand
questionthevalidityofsomemethods,yettheythemselveshave
notevenTRIEDit!Dontleavethistocollectdigitaldust,butuseit
todayandstopcheatingyourself.

Everythingstartswithafirststep.Iwillhandholdyoualltheway
through,butonlyyoucanmakethefinaldecisionofwhatyoull
putupwithinlife.

Also,makesureyourememberyourloginandpasswordforthe
membershipsectionbecauseIwillbeupdatingthatwithfuture
material.Thismayincludefatburninginterviews,audiosets,and
othervaluableresources.Inthenearfuture,Imayprovidesome
expertinterviewsforthebenefitofallmembers.

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Asyoumayhavealreadyguessed,Iupdatethisbookonaregular
basiswithmemberfeedbackaswellasresearchingbetter,faster
methodsandconceptsforallofus.

Evenwhenthemembershipsectiongoestoarecurring
subscription,ifyouhavetheunlimitedmembershippass,youcan
alwaysgoinforthelatestupdatesfor100%free!

Now,thatwevegoneoverthis,letsproceed.

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WhatCausesGynecomastia
OrManBoobs?

Iwanttofirstclearupsomemisconceptionssothatyoucome
fromtherightframe.Withproperknowledge,youwill
continuouslyworktoreachyourgoalsandnotgiveupeasily.

Nottoolongagoifyouhadaskedmewhatcausedmanboobs,I
wouldhavetoldyouitwasjustyourhighbodyfatpercentage,
nothingmoreActuallyIwroteexactlythatinthefirstreleaseof
theChestCoachSystem.Thereareactually2causes,thesecondis
probablyasimportantashavingahighbodyfatpercentage,butI
hadtakencareifitunconsciouslywithoutreallyknowinghow.

Manboobsorthepseudogynecomastiaconditionarecaused
primarilybecause:
1. highbodyfatpercentage
2. Ahormoneimbalanceinyourbody

Somepeopletendtostorefatinplaceswhereothersdont
normally.Mostmenstorefatintheirbellyareaandmostpeople
withmanboobstendtostoreitequallyasmuchintheirchest
areabecauseofthishormoneimbalance.Thereareavarietyof
reasonsforthishormoneimbalance,themainonesbeingexcess
fatandbeingoverlyacidic.

Howitwasdescribedtomewasthatwhenyoureoverweightor
overacidic,itcanleadtomoreAromataseactionthanusual
whichleadstohormoneimbalancessuchasexcessestrogens.

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Afactorthatcanalsocontributetothisconditionisthatafter
puberty,anadultmaystillretainsomeofthatfatintheirchest.
Thisusuallyneedssomedevelopmentusingthetechniquesthat
Illbeteachinginthefollowingsections.

Theimportantpointtounderstandhereisthatthetritejustdo
pushupsordobenchpressadvicewillnotworkalonebecauseit
doesntacknowledgethefattissueproblemandsecondly,youare
puttingthewrongtypeoffocusondecreasingchestfat.Doing
pushupsmaymakethatareastrongerbutthefatdepositsstilllie
there.

Furthermore,youneedtoknowthatitisentirelypossibleto
accomplishthis.Youvejustneverstumbledupontheseeffective
techniques.Ifyouperformthegrindthattheyallsuggest,itwill
eventuallydecreaseyourmanboobs.Youshouldseeresults
withinhoursofsometechniques.

ThekeystotheChestCoachSystemare:

BalancingHormones+AlkalineDiet+ChestFocusedMuscle
Sculpting+ChestFatBurningCardio
=NaturallyEliminatingManBoobsForever!

PleaseNote:Therealgynecomastiaconditionhasfarmore
complications,whichcanstillbehandledtoadegreefortunately.
ItisrecommendedthatyoureadthelastsectionAllAbout
Gynecomastiabeforecomingbacktothetechniquesbelow.

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HowToMakeTheChestCoachSystem
EasierThanFallingOffALog

Anysortofchangeisusuallyhardwork.Youreinvestingyour
valuabletimeandeffortintosomeideathatyourenotevensure
willwork.NeverthelesstomaketheChestCoachSystemwork,
youwillneedtomakesomechangesinyourlife.

Theonethingtodotostayconsistentintheprogramismeasuring
yourprogresseveryweek.Theresjustsomethingaboutseeing
thosenumbersdropeveryweekthatmakesitsomucheasier.Its
greatseeingresultsanditdoesgivefueltoworkingharderand
makingquickerprogressintheprogram.

Thethreethingsyoushoulddefinitelymeasureare:
1. Aroundyourchest
2. Aroundyourstomachatthebellybutton
3. Weight

Dependingonwhereyoureat,youcanalsomeasure:arms,
aroundupperlegsandaroundcalves.Buttonotcomplicate
things,juststartoffwiththethreeabove.

ThebestthingIvefoundtotakemeasurementsistouseasoft
tapemeasurethatyouwouldusuallyuseforsewing.Youcangrab
oneonthecheapfromanysewingcraftshop.

Whenyouretakingmeasurementsyoumustrecordthem!Grab
anexercisebookandrecordeveryexerciseyoudoforeachday
andalsomakeatableforrecordingweaklyprogress.Wellcall
thisexercisebookyourChestCoachjournal.Thisrecordtaking

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mightsoundlikeitsabitoffuselesswork,butitdoesmakeita
heckofaloteasiertostayontrackandwillhelpyoumaintain
momentum.

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TheSecretToBalancingHormonesAnd
ReleasingNaturalENERGY

Yourhormonelevelscanbeoutofwhackformanyreasonsand
puttingthemintoabalancedstateisthefirstofthemajorkeysto
makingtheChestCoachSystemwork.

Asstatedearlierthemainreasonhormonelevelsbeingoutof
balanceisbeingoverlyacidic.Sotocombatthis,webringback
thebalanceusingtheacidandalkalineprincipalsofthebody.This
isthemajorpartofthenewChestCoachSystem.

YoureprobablyaskingWhatthehellisthisacidandalkaline
principalandwhyisitimportanttome?ThatsexactlywhatI
saidjustbeforeitwasexplainedtomeanditwasatthatpoint
thateverythingjustcametogether.

MuchoftheseteachingaretakenfromDrRobertYoung,Tony
RobbinsandmygoodfriendJohnGreenwich.Ihavetowarnyou
aboutsomethingbeforeIgetintoit.Youhavetokeepanopen
mindaboutitasitmightsoundabitairyattimes.Iwasthe
biggestskepticwhenIheardaboutitbutItrieditanyway.3day
laterIwasfeelingthebestIhaveinalongtime,withmore
energy,betterphysiqueandevenclearerthinking.Sonowwhenit
comestotheseacidandalkalineprinciples,Ihaveturnedfrom
skeptictozealotforthiswayoflife.

Ihaveheardsomeenthusiasticpeoplemakesomecrazyclaims
thattheacidandalkalineprincipalscancurecancer,eliminate
painandevenreversetheeffectofsomevirusesanddiseases.I
dontknowhowmuchIdbelieveitcandothis,butafter

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explainingit,youllseewhypeoplearemakingthesekindsof
claims.

Theacidandalkalineprinciplescanassistinbringingthebody
backtoitsnaturalstate,regulatinghormonelevelsandtherefore
reducingmanboobs.Asabonus,youllgettofeelgreatandthink
cleareraswell!(Whatagreatbonus!!)Sowiththatinmind,lets
getstarted

Theacidandalkalineprinciples

Youveprobablyheardofpeople,friends,familyandeven
nutritionistsanddoctorstalkabouthealthy.Eatinghealthyfoods,
exercisingtobehealthybutdoyouactuallyknowwhatthis
vaguedefinitionofhealthyis?

Ifyoueatvegetables,doesthatmakeyouhealthy?

Howaboutifyoudeepfrythesevegetablesisitstillhealthy?

Theacidandalkalineprinciplesarethedifferenceofthinkingyour
healthyorknowingwhatshealthyandactuallyfeelinghealthy.It
hasadefiniteresultandfranklythisfeelingisoneofthebiggest
reasonswhyitssoeasytogainmomentumandsticktoit.You
justfeelsogood,soenergizedthatitsalmostlikeadrug.

Yourbodylikestomaintainahighphwhichisslightlyalkaline.

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Yourbodyactuallyfightsprettyhardtodothisbecauseitworks
bestwhenitsatthislevel.Itstrugglestokeepalkalinebecause
99%ofpeopleliveanacidiclifestyle.(Dontworry,Iwasguiltyof
thistoo!)

Whathappenisthatwhenyourbodyisacidic,itaffects
everythingdowntoourblood.Theacidityofyourbloodactually
stripstheelectronsaroundthesurfaceofeachbloodcellmaking
thempolarized.Thismakesthemclumptogetherandslowdown
inyourbody.

Thisiswhatthebloodofanacidicpersonactuallylookslikeunder
amicroscope:

Seehowthecellsclumptogether.Thisslowsdownthebloodflow
whichinturnslowsdownhowmuchoxygengetstransported
throughyourbody.Notenoughoxygenmeansyourbodycant
performthebasictasksithastoandneedstoworkovertime,
reachingintoyouralkalinereservesjusttobringyourbodyback
tobalance.

Thisiswhatyourbloodlookslikewhenyourbodyismorealkaline
andhealthy:

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Asyoucansee,thecellsaremoreroundandplump,andthey
dontsticktogether.Thisallowsyourbloodcellstofloweasily,
supplyingyourbodywiththeoxygenitcraves.

Sotheacidandalkalineprinciplesarealltodowithgetting
oxygenabsorbedinyourbody.Yourbodysphleveldoesfluctuate
duringtheday,buttodetoxifyandgetoxygenabsorbed,itneeds
tobehigherthan7.3,whichisslightlyalkaline.

Sowhatmakesourbodyacidic?

Quiteafewthingsactually.Ouremotions,whatweeat,our
activitylevelsItsmorelikeawayoflivingthananydietor
exerciseprogram.

Haveyoueverfeltreallysad,stressedorangryanditactually
madeyoufeelsick?Thisiswhy.Thereisreferredasacidemotions
andalltheydoismakeyousick,throwoutyourhormonelevels
andletyoufeelinthedumps.

Thisisbasicallyhowtheacidandalkalineprincipleswere
explainedtome.Improbablyoneofthemostskepticalguysin
theworldsoconvincingmewasprettydamnhard.AtfirstI
thoughtitwasabitcrazyandfarfetched,butitjustmadesomuch

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sensewhyIwasabletoeliminatemymanboobs,whereothertry
hardwiththeircrazygymroutinesanddiets.

Tryitforthreedayswith100%commitmentandIdontthink
youlleverturnback.

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TheRealSecretInFluids

Thisisacrucialpointbecauseweneedtostartwithwhatyouput
intoyourbodyandhowyourbodyreactstoit.Havingaplentiful
supplyoffluidsthroughoutthedaywillmakeyourbodydigest
foodsfaster.Wateralsohelpsyourbodyalkalizeanddetoxify,so
itwillhelpyourcirculatorysystemtomakeyourexercisemore
effective.Thesefactorsinthemselveswillhelpyoudecreaseyour
fatratio.

TherearetwolittlesecretsIfoundthatcansuperchargethe
effectivenessofdrinkingwaterinyourbody:

1. Squeezesomelemoninyourdrinkingwater
2. Havegreendrinkstoaccelerateyourbodyalkalization

Lemonishighlyalkaline,soaddinglemontowaterincreasesits
alkalinity.Thishelpsyourbodyalkalizeandyoullfeelbetterforit.

GreendrinkswereasecondlittlediscoveryImadesometimeago
thatkicksthealkalizingprocessintooverdrive.Ihaveatleastone
adayandyoucanreallyfeelthedifference.Basically,itsjust
superalkalizingorganicvegetablesinapowderforthatyoucan
addtowateranddrink.Itsreallyhardgettingaccesstoalkalizing
foods,dayinanddayout,sogreendrinksaregreat.Sometimes
youcanfeedtheirhealthyeffectwithinminutesofdrinking.

Youshouldbeabletogetgreendrinksupplementsfromanygood
healthfoodstorebutIvefounditscheapertogetitfromhere:

www.LoseManBoobs.com/links/GreenDrinks

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Therearemanycompaniesproducingthesegreendrinksnowbut
thesearemypickforvalue.Myfavoritegreenssupplementis
supremegreensandtheyevennowhavecapsuleversionsaswell
tomakeiteasier.

Myregimeistodrinkatleast810glassesofwateraday.Iknow
thismaysoundabithard,butyouneedtokeepitconsistent.
Evenoneglassoforangejuiceorfruitjuiceisfineaslongasits
freshandnotprocessed.Juststayawayfromcolasandother
artificiallyenhancedjuices.

Thebestwaytostayhydratedishavingmylemonwaterprepared
andputinbottles.Then,IjustkeepabottlewithmewhereverI
go.Sowhenyourethirstyyoucanjustdrink,insteadofjust
suppressingit.Afterawhileyoullfinditjustbecomessecond
natureandyoullfeelgreatforit.

Ifyoucanttakeabottlearoundwithyou,youcanjustdrink
wateraroundvarioussnacktimesduringtheday.Everyhour,
haveaglassofwater,itsreallyiseasyifyoucanstayconsistent.

Now,afurtherpointtodowithfluidsistohaveadoubledosage
beforeyourbedtime.Thiswillkeepfluidinyourbodyasyou
sleepandthathelpyourinternalcyclefunctionatahigher
efficiency.Iwillnormallydrinktwoglassesrightbeforebed.

Also,inthemorningasyouwakeup,drinkagoodglassortwoof
lemonwaterasthiswillhelpflushyoursystem.

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Themoreyouhelpyourdigestivesystemandalkalizeyourbody,
thelessfatisactuallystoredbyyourbody.Thusasaresult,you
decreasefatautomatically,evenifyoudonothingelse!

Ifyougoouttoexercise,makesureyouhaveasmuchasyoucan.
Yoursweatglandswillexcretethemout,causingyourbodytoget
usedtothistypeofflow.

Donotforgettogetyourfluidsdailyandatregularintervals.The
keyisconsistencyandnotoverdosageallatonce.

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TheTruthAboutSlimming
Teas&Juices

Iwanttosharewithyoumypersonalexperienceaboutthewhole
plethoraofslimmingteasoutthere.Mostinmyexperience
havenotdonetheirworthastheyclaim,atleastforme.

Thereisalotofevidencetobackupthefactthatfennelseed
extractcansuppressappetite.Theresbeenmuchdebatearound
whethergreenteaandotherherbalteascanactuallyloseyou
weight,ormerelydecreasewaterretention(temporaryeffects,
whichisnotwhatweareafter).

ThebestteasinmyexperiencehavebeenOolongteaofChina
andFennelSeedtea.Ihighlyrecommendgoingtoaholisticor
herbalstoreandcheckingwhattheyrecommendforcontrolling
appetite,losingweight,etc.Youwillgetagoodideaofwhatsout
there.

Therehavebeenvariousstudiesofthemslimmingpeopledown,
butitsbeennegligibleinmyexperienceasadirectresult.
However,onebenefitisthesmalllaxativeeffectthattheygive.
This,initself,isgreatforlosingfatoverthelongrun.

Inreality,thetruevalueIseeinherbalteaisitshealthandmood
complementingbenefits.Thisincludesnotonlythelongterm
effects,butalsofennelseedteascansuppressyourappetiteand
remindyouthatyoushouldnotovereat.Thus,wheneveryoufeel
theurge,KNOWINGthatitisunnecessary,simplydrinkacupof
thesespecializedherbalteas.Itwillalsocalmyournervesonthat
desire.

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Furthermore,wheneveryoudesireasweeteneddrink,forthe
purposesofthirst.Substituteitwithahealthytea.99%ofthe
time,itsthepsychologicalurgetoquenchthirstthatresultsin
youwantingthatcola.Tryitandyoumayrealizeyourarelyeven
needcolaafterthesubstitutioneverytime!

Alsomakesureyoutrytodrinkaslittlesweetenedteaas
possible.Itsidealtogoforitsnaturalaromaandnotneedto
dependonsugarsforyoutoenjoy.

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BiologicalPatterning

Sleeppatternsareimportanttoforfatlossroutineandtokeep
yourbodybalanced.Youneedtoensurethatyouaregetting
qualitysleepeverynighttogiveyourbodymoreenergyto
replenishanddoautomaticprocesses.

Ihavefoundthatmeditatingjust30minutesbeforegoingtobed
isthekey.Thisgetsmetorestfaster.Justcloseyoureyesfor
about5minutesandthinkaboutNOTHING.Thismaysound
ratherhardatfirst,buttrythisinstead:

1. Thinkofasolidbulletinfrontofyou

2. Justconcentrateonhowsharpandpointyitis.

3. Holdthethoughtfor5minutes.

Thatsit.Youarefocusingonnothingforthemoment.

Afterashortmeditation,yoursleeppatternscanbereadjusted
tooptimaltiming.Itsactuallybesttowakeupearlytothesun
andgotobedearlier.

Therehavebeenstudiesshowingthatstayinguptoolatecanbe
unhealthybecauseofspoiledmelatonincycles.Itseasytoforget
aboutournatural,idealbiologicalclockinthedayandagewhere
thingsgo24/7inthewhirlofelectricityandtechnology.

Sleepnotonlyhelpsyouloseweight,butthehormoneshavean
antioxidanteffect.Thatisanotherboost.

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Feelfreetotakeashort2040minutenapduringtheday,but
neverdoitrightafteryoueatthoughasitwillmakeyoursystem
storemorefat.

Timeyourexercisesnearthesleeptimes(morningandevening)
formaximumeffectwithoutbeingtooclose,asahardexerciseat
nightwillnotgiveyouthequalityofrest.

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YouAreWhatYouEat
ButWhatAreYouEating?

Thismaybearguablythemostcrucialsection,becausefatlossis
therootofthis.Alltheotherexercisesandroutinesarefocused
onbuildingthechestinaspecificmanner.

Now,Imnotgoingtotalkabouttrackingyourcaloriesoranything
tediouslikethat,becausethatwilljustdrainyourenergy.People
havebeenmoreeffectiveiftheyautomaticallyknowwhattodo
throughouttheday.Itsthisnaturalandconsistentbehaviorthat
willhelpyougetridofyourmanboobsforever.

Themajorpartofalkalizingyourbodyisyourdiet.Wehavemade
thebiggestbreakthroughsinlosingyourmanboobsjustinthis
sectionalone.InearliereditionsoftheChestCoachSystem,I
covereddietingprettywell,discussingexactlywhatIdidtolose
mymanboobsandItalkedaboutthevegetariandietIcommitted
to.Ihadalkalizedmybodywithoutreallyknowing!

Yousee,itsnotjustaboutwatchingwhatyoueatandlosingfat.
Thesealkalizingmethodsareoneofthekeystoactuallyregulating
hormonelevelsandmeltingofffatintheplacesyouwant.

Ahead,youregoingtoseethelittlefoodchartthatsgoingtobe
yourbibletoputtinganythinginyourbody.Ivesqueezeditinto
onepagesoyoucanprintitoutandputitonyourfridgeor
somewhereyoucanrefertoiteveryday.

Youwillfindsomealkalinepuriststhatwilltellyouonlyeat
alkalinefoodsanddonttouchacidicfoodswithatenfootstick.

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ImnottoostressedaboutitlikethatThinkofitmorelike
guidelinesmorethanrules.Ifindthata75%alkaline25%acidis
agoodrealworldbalancethatImaintain.

Sotherearestillacidicfoodsinmydiet,butitsbalancedoutby
thealkalinemajority.

Asyoucanseefromthechart,thereareacouplemodifications
youcanchangestraightawaysuchasusingoliveoilinsteadof
othersandrawsugarinsteadofwhite.

Youllseethatgenerallyfruitsandvegetablesarealkaline,butnot
allandsomearebetterthanothers.Ifyourewonderingifwhat
youreabouttoputinyourmuchisacidicornotgenerallyifits
processed,sweetorspicyitis.Smokingandalcoholarentonthe
chart,buttheyrereallyacidic.Theruleofthumbisthatthemore
naturalitis,themoreofachanceitsalkaline.

Meatsareacidicbecausebasicallytheyredead.Butarguableyou
stillneedthemforironandproteinandshouldfallintoyouracidic
25%allowance.Tryandgetorganicorfreerangechickenbecause
mostotheronesarepumpedwithestrogentomakethemgrow
quicker(badforusifweretryingtobalancehormones).

Garliciswidelyknowntobeagoodfatburner.Infactthereare
evengarliccapsulessoldforfatloss.OntheAcidandAlkaline
FoodChartyoucanseewhyitssoeffective.Itshighlyalkaline!
Usegarlicinyoucookingwhenyoucantoyourtaste.

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AcidandAlkalineFoodChart
FOODCATEGORY

BEANS,
VEGETABLES,
LEGUMES

FRUIT

GRAINS,CEREALS

MEAT

EGGS&DAIRY

NUTS&SEEDS

HighAlkaline

Alkaline

LowAlkaline

LowAcid

Carrots,Tomatoes,
Asparagus,
Okra,Squash,
FreshCorn,
Onions,Vegetable GreenBeans,
Mushrooms,
Cooked
Juices,Parsley,
Beets,Celery,
Cabbage,Peas,
Spinach,
RawSpinach,
Lettuce,
Cauliflower,Turnip,
KidneyBeans
Broccoli,Garlic, Zucchini,Sweet Beetroot,Potato
BarleyGrass
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
FruitJuices

Acid

HighAcid

Potatoes
(without
skins),Pinto
Beans,Navy
Beans,Lima
Beans

Blueberries,
SourCherries,
Cranberries,
Rhubarb,
Prunes,
CannedFruit SweetenedFruit
Juice

RyeBread,
Amaranth,Millet,
Sprouted
Lentils,Sweetcorn, WheatBread,
WildRice,Quinoa
Spelt,Brown
Rice

Liver,Oysters,
Organic/freerange Venison,Cold
Turkey,
Chickenbreast
WaterFish, Chicken,Lamb
tuna

WhiteRice,
Corn,
Buckwheat,
Oats,Rye

Wheat,White
Bread,Pastries,
Biscuits,Pasta

Beef,Pork,
Shellfish

SoyCheese,Soy
Milk,GoatMilk,
GoatCheese,Whey

Eggs,Butter,
Yogurt,
Buttermilk,
Cottage
Cheese,Cream

RawMilk

Cheese,
Homogenized
Milk,IceCream,
Custard

Almonds

Chestnuts,Brazils,
Hazelnuts,Coconut

Pumpkin,
Sesame,
Sunflower
Seeds

Pecans,
Cashews,
Pistachios

Peanuts,
Walnuts

OILS

OliveOil

FlaxSeedOil

CanolaOil

CornOil,
SunflowerOil,
Margarine,
Lard

BEVERAGES

HerbTeas,Lemon
Water

GreenTea

GingerTea

Tea,Cocoa

Coffee,Wine

Beer,Liquor,Soft
Drinks

Processed
Honey

WhiteSugar,
BrownSugar,
Molasses,Jam,
Ketchup,
Mayonnaise,
Mustard,
Vinegar

Artificial
Sweeteners,
Chocolate

SWEETENERS,
CONDIMENTS

Stevia

MapleSyrup,
RiceSyrup

RawHoney,Raw
Sugar

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HowToOptimizeFatLoss
ByEatingMoreOften

Thetimingofhowmealsareconsumedcanbeoptimizedforfat
loss.ThisisapricelesssecretbecauseIcantellyouitsworked
nicelyformepreviously(andworththepriceofthebookto
realizethis).Simplyeatmoreoften,insmallerquantities.

Itmightsoundabitcounterproductiveatfirstbutletmeexplain.
Yourmetabolismisfueledeverytimeyoueat,whichmeans
greaterfatlossbecauseyourbodyisjustburningmorewhen
youreresting.Also,eating56timesadaymakesitawholelot
easiertoavoidbad,acidicfoodsbecauseyouwontbehungry.

Eating56timesadayalsogivesyourbodyregularaccessto
protein.Thisallowsyoutoavoidmusclecatabolism,whichcan
affectyourhormones.

Thehardestpartofthisisbeingabletoprepare56mealsaday,
butyoureinluckbecauseImgoingtomakeitaloteasierby
lettingyouinonhowIdoit.

Everymealshouldincludeproteinandfibertostimulateyour
metabolismandsuppressyourhunger.Thesetwowillalsohelp
youbuildstrongermuscles,cleanseyoursystemandfurther
boostyourmetabolism.

Now,letsgooversomefoodsIdhighlyrecommendavoiding.
Takeoutanythingthatyouknowhasaplentifulexcessof
saturatedfatsandreplaceitwithhealthier,alkalinefoods.This

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includesmostfastfoodsandconveniencefoods.Ifyoumustat
certaintimes,goahead,butremembertoseverelylimitit.

Sometimes,Ivehadincidenceswherepeoplejustcouldntcontrol
it.Thus,IliketousethisaffirmationeachtimeIeatandrepeatit
likeamantraeverytimeIgotosleep.Thisway,Irememberit
firmly..

IonlyeathealthyfoodsconsistentlybecauseIAMeliminatingmy
chestfatforever

Somethinglikethatshouldberepeateduntilyoucancontrolyour
urgesatmostpointsinyourday.

AnothermethodittousetheancientChineseacupuncturesecret.
(towardstheendofthismanual)

Asformeats,Irecommendyoutostarteatinglessmeatsand
morealkalinesaladsandvegetables.Thesewillhelpyourbody
detoxifyandputyouinastatewhereitsfareasiertoshredyour
chestfat.

Itwillalsodecreaseyouramountofsaturatedfatmanytimesif
youareusedtoeatinglesshealthy.Sometimes,ifyouarereally
hungryformeats,eatsomenutsorlegumes.Makeyourselfabit
fullandyouwilldesirefoodless.

Ifyousufferfromacertaintraitwhereyoumusteatfoodat
certaintriggers(i.e.IusedtoeatwhenIwasdepressed).Simply
onlyallowyourselftofilluponhealthyfoodsandyouwillbe
forcinganewregimeonyourself.Thisisoneareatotake
advantageof.

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Also,Iveseenmanypeopletellmethattheytendtoovereat.I
usetohavethesameexperience.Thebraindoesnottellyouthat
youaretoofulluntilyouactuallyarepastthatstagesinceittakes
awhiletoregisterthat.Thus,theruleofthumbistoeatuntilyou
aretotallycontent,andstop.Donoteatuntilyouarefull.When
youarefull,itisalreadytoolate.

Thelastkeytothispieceisaboutspreadingoutyourmealsinto
smallchunksduringtheday.Eatevery23hoursifyoucanoras
oftenaspossibleinsmalldosages.Usesnackstofillupduringthe
dayifyoucan.Ifyouworkatanofficeduringtheday,besureto
bringalongsomeextrafoodthatyoucanspreadoutduring
breaksi.e.fruits,nuts,andhoneyoatbars.

Eatingovermanydosagesduringthedaygetsyourbodyusedtoa
fastmetabolismandthatwillhelptrickyourbodyintoburning
fat.Thisspeedingupdoeswondersforfatratioreduction.

Thisisanexampleofhowtostructuredailymeals.

6:30Breakfast
ScrambledEggswithsteamedvegetables(thefrozenkindare
cheap,easyandnutritious)

8:30Postgymshake
LowfatMilk
NaturalYoghurt
Flaxseedoil
Wheyproteinpowder
Banana
(Allblendednicelyinablender)

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Asidenoteonwheyprotein:Ifyourebuyingproteinatthe
moment,STOPandhavealookathowtomakebetterquality
proteinrelativelycheaplyusingthehomemadesupplements
guidefound
here:www.LoseManBoobs.com/links/Homemade.htm

11pmBrunch
2handfulsofnutswithapieceoffruit

1:30pmLunch
Chickenbreastwithsaladontheside

4pmLunner(youknow,thesnackbetweenlunchanddinner...)
2handfulsofnutswithapieceoffruit

6:30Dinner
Fishwithvegetablesontheside(againthequickfrozen
vegetablesarebest)

Asyousee,thedayconsistsof3snacksand3meals.Theplace
mostpeoplefallapartisfittinginthe3snacksduringtheday.The
keyistheothermealshavetobesmallerbecauseyouknowyou
havetoeatagaininaround2andahalfhours.Snacksshouldbe
easytoprepareandquicktoeatsoyoucanmaintainmomentum.

Also,athingyoushouldnote.Avoideatingafter8pmasyouend
upstoringmostofthefoodyoueatasfat.Itdoesntmatterwhat
timeyouregoingtosleep,ifyoueatlate,youreriskingslowing
downyourprogress.

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ThekeyIhavefoundtoimplementingthedietstrategyisthatthe
moreIatehealthy,thelessIwantedtogetbacktomyunhealthy
diet.Literally,yourbodyadaptsovertime.Justtryitandwatch.

Asecrettoimplementingthisinthelongtermistohave1daya
week(yesonlyone)whereyouhaveafreedaytoeatwhatever
youwant.Thisisgoodtotakecareofcravingsbecauseyoucan
justsaveitforthatday.Italsostrangelyenoughhelpsloseweight
ifyouneedtobecauseitvariesyourcalorieintake.

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GoodFatSnacksThat
BoostsTestosteroneLevels

Thehardestpartsofimplementingthisnewwayofeatingare
thosesometimesannoyingmealsinbetweenregularmeals.These
snacksarehardsometimes,buttheyareimportanttokeepyour
metabolismgoingandcombathunger.

Thesesnacksaretheperfecttimestogetinalittleherowhenit
comestotestosteroneproduction,monounsaturatedfats.Youve
probablyheardaboutgoodfatsandbadfats,monounsaturated
fatsareoneofthegoodguysthehelpsboosttestosterone
production.Also,trystayawayfrombadfatssuchassaturated
andtransfats.

TheseareacoupleofusefulideasIusetomakethoseall
importanttestosteroneboostingsnacksreallyquickandeasy:

ThefirsttypesofsnackIeatoftenarenutssuchasalmondsand
peanuts.Theyrehighinmonounsaturatedfats,havegreat
proteinandfibercontent,theytastegreat,andmostofall,
theyreeasytohaveaccessto.Ikeeptheminresealablebagsin
mycar,attheofficeandinmypantry.Iusuallyhaveaccessto
themeverywhereforthatquickfix.

ThesecondtypeofsnackIhaveisshakes.Addflaxseedoilforthat
boostofmonounsaturatedfats.Theyreactuallyquiteeasyto
prepareandIusuallymakeoneinunder3minutes.Thebenefitof
makingshakesisthatyoucanaddyoghurt,milkandwheypowder
togetyourdailyrequirementofcalciumandprotein,whichwill
helpinalkalizingyourbody.Becreativeandfindwhatyoulike.

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Otherfoodshighintestosteroneboostingmonounsaturatedfats
includeavocadoandoliveoil.Tryintegratingthemaswellinto
yourdiettogetyoudailydoseofthisspecialtestosterone
boostingtypeoffat.

Imsureyoullhavesomeideasofthingsyoucanprepareearlier
togetyoursnacksin.Thesearejustsomeofmyfavorites.

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ACommonIndianSpiceThatAmazingly
HelpsMeltChestFatAway

Thiscommon,relativelycheapIndianspicecanhaveamazing
effectsonguyslookingtoeliminatechestfat.Itscalledturmeric
andcanusuallybefoundinanIndianorAsianfoodstore.The
activeingredientinturmericisCurcuminwhichisknownforits
antitumor,antioxidantandantiinflammatoryproperties.Butits
alsobeenreportedtohelpguyseliminatemanboobsbysimply
justaddingittotheirdiet.

Whenchoosingturmeric,tryandgetthefreshtypebecausethe
processingtoturnitintopowdercanslightlydiminishitsunique
properties.Tobeeffectiveyouwouldneedatleast20gramsof
freshgratedturmericrooteverydayuntilyoueliminateallyour
chestfat.Yesthats20grams,itsnotveryconcentratedsoyou
needquiteabit.

Ifyourestrugglingtofindturmeric,youmayhavetooptforthe
powerorcapsuleformfoundinmostsupermarkets,oreventhe
supplementswhichyoushouldbeabletogetinagoodhealth
foodstore.Whenusingsupplements,pleasefollowthe
recommendationsonthebackasitismoreconcentrated.

Therehavebeenmixedresultsfromguysusingturmeric.Itsbeen
mostlypositivebutsomedosayithasnoeffect.Combinedwith
thealkalineeatinghabitsandalkalinefluidintake,youwillbe
preppingyourbodyforthefulleffectsthatturmericcanhave.Try
itforatleast30daysbeforeyoudecide,itsreallycheapandmost
guyshavebeengivingpositivefeedbackwhenusingitthisway.

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TheSimpleMineralThatsEssential
ToBalancingYourSystem

Calciumisoneofthemostunderratedandleastunderstood
elementsyouneedinyourbody.Sure,generallypeopleknowthat
calciumisessentialfordevelopingbones,butitdoesntstop
there

StudieshaveshownthatCalciumhasproventohaveaneffecton
generalweightloss.Incontrolledsituations,groupsofpeople
whoconsumedaround500mgofcalciumdailyactuallylosemore
weightthanpeoplewhodonttakeit.Ifyouunderstandhow
calciumworksinthebody,youwouldunderstandwhythis
happensandhowitcanhelpyoueliminateyourmanboobs.

Calciumtoacidinyourbodyislikewateristofire.Itneutralizes
acidandhelpsoxygenflowthroughyourbody.Socalciumis
essentialtoyourbodysalkalizingprocess.Whenyourbodyis
overacidic,itinstinctivelystartstofightforselfpreservation.Soit
candipintothealkalinereservesinyourbonestohelpyou
survive.Haveyouevernoticedhowmostelderlypeopleshrinkas
theygetolder?Thisisoneofthereasonswhythishappens.

Yourbodyneedscalcium,butonitsown,youcantreallyabsorbit
properly.VitaminDistheessentiallinktoutilizecalciuminyour
body.GoodsourcesofvitaminDaretuna,fishandevennatural
sunlight.Sunlightisprobablyisoneoftheeasieroptionsandyou
shouldlooktogetatleast1hourofnaturalsunlightaday.

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Youllnoticethatafewdairyproductsarenowbeingfortified
withvitaminD.Chosetheseovertheotherkindbecauseitdoes
multiplytheeffectcalciumhasinyourbody.

Also,ifyourelookingtousesupplements,getonewithvitaminD
included.ThecalciumsupplementIuseisharvestedfromthe
coralreefsofJapanandaresaidtobeextremelyabsorbableby
yourbody.

Heresalinktoawebstorewhereyoucangetitrelatively
cheaply:

www.LoseManBoobs.com/links/CoralCalcium

PleaseNote:Thisisthesameonlineshopasthegreendrinks.

Calciumdoesplayquiteamajorroleinthealkalizingprocess,so
itsrecommendedyoutryasupplementandseehowyoudowith
it.

Iwasneverbigonsupplements,butaftertakingthisoneIjustfelt
somuchbetterandbestofall,itwas100%natural.

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HowToDetoxify&Oxygenate
YourBodyInJustUnderAMinute

Alkalizingisallaboutgettingoxygenintoourbodyandbeingable
toabsorbitbetter.Sonaturallythewayyoubreathecanaffect
howyourbodyturnsalkaline.Thisisaspecialbreathingtechnique
thatwillhelpmaximizehowmuchoxygengetsabsorbedbyyou.It
alsohelpsdetoxifyyourbodymakingyoufeelgreat!

Icantreallytakeanycreditforthis.ItwasoneoftheskillsIwas
taughtbymyKungfuinstructor.Bytheway,martialartsisagreat
formofexerciseitsfunanddoesntfeellikeeffort.

MasterPangsaystotakeadeepbreath,pushitdowntoyour
lowerlungs,holditfor5seconds,thenbreatheouteverythingin
yourlungs.Thenrepeat2moretimes.

Thislittlebreathingexerciseallowsyoutoregainyourbreath,
calmsyoudownandmakesyoufeelbalanced.

ImstillnotentirelysureifMasterPangknowshowthislittle
breathingtechniqueworks,butIdidalittleresearch,talkedto
somealkalineexpertsandfoundoutwhyitworkssowell.

Inyourbody,yourlowerlungsarelargerthantheupperones.So
howthisbreathingexerciseworksisthatittakesplentyofairin,
allowsyourlargerlowerlungstoabsorbtheoxygenitneedsthen
getridsoftheacidictoxinsbyexpellingalltheairinyourlungs.

Hereshowtodoitwhenyoubreakitdown:
1. Breatheinfor2secondstofillyourlungsyourlungs

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2. Pushtheairintoyourlowerlungsandholdfor5seconds
3. Breatheoutfor4secondsexpellingallairfromyourlungs
4. Repeat4moretimes

Thisbreathingexercisedoesntsoundlikemuch,butitworks
reallywelltodetoxifyyoursystem.Youwillevenfeelcalmerand
morealertafter.

Doitonceafteryouwakeup,beforeandafterworkoutsandonce
whenyougotosleep.Itdoesnttakeverylongandyouwillfeel
greatafter.

Balancingyourbodyisallaboutalkalizingandsogettingoxygen
intoyourbodyacceleratesyourprogress.Itsalsogreattohave
thislittletooltocenteryourself,wheneveryouneedto.

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EasyExercisesToSculpt
YourChestAtHome

IwanttoshowyouhowgenerallythebestwaysIvefoundto
burnofffatinconjunctionwiththesealkalizingdietmethods.
Thesemethodsemphasizethefatratioreductionfactorsbutwith
specializedtechniquestogetridofmanboobs.

Thissectionisspecificallyforguysworkingoutathome.Ido
recommendgettingagymmembershiptoaccelerateyourresults.
Nevertheless,thischapterwillcomeinhandyifyourejust
startingout,orifyoucantgettoagym.Havingthesetoolsat
yourfingertipsmeansthatyoucangetinatrainingsessionwhere
everyouare.

Therearereally2categoriesofexerciseCardioandresistance
training.Whateversizeyouare,Irecommendyoudoboth,not
justtoloseyourmanboobs,butforyouroverallhealthaswell.
Resistancetrainingshouldbedone2to3timesaweekwithat
least1daybreakinbetweentrainingdays.Eg.Monday,
WednesdayandFriday.

ThefirstthingIrecommendisusingyourchestcoachjournalto
recordeachtrainingsession,nomatterhowyougoinit.Thisis
importanttoseehowyourincreasesinintensityareaffecting
yourprogress.

Youshouldaimtoexerciseinthemorningorearlieronintheday,
aswellaslaterinthedaybutmorethan3hoursbeforebed.
Doingthisstimulatesyourmetabolismtwiceasmuch,butcan
multiplyyoureffectivenessupto4times.Therehavealsobeen

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hundredsofpracticalresultsthatprovethis,souseitwhereyou
can.

Ifdoneproperly,resistancetrainingwillsculptmusclesand
stimulatetestosterone.Themusclewillhelpburnfatwhileyou
sleepandtheincreaseintestosteronewillhelpbalanceyour
hormones,lettingyoulosefatintheplacesyouwant.

Youwillneedtosetaside30minutesforthisroutine.Itworksthe
chestaswellasotherareasbecausegreatergeneralmusclemass
willhelpburnmorefat.Ifounditsreallyhardtostaymotivated
whenyoureathomeorstucksomewherewhereyoucantgetto
agymandthisseemstobetheperfectamountoftimetocommit
to.Dontworry,itsgoingtobeaprettyintense30minutes.

TheRoutine

Jumpingjacks

Standuprightwithfeettogetherandhandsbyyourside.Raise
yourhandstoyoursideandupaboveyourhead,asyoumove
yourfeetouttotheside.Thenbringyourfeetbackandhands
back.

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Stationaryseat

Youneedtofindaclearwalltodothis.Itmaysoundeasybutits
actuallyprettydemanding.Pushyourbackonthewallasyourein
apositionyouwouldbeinifyouweresittinginachair.Holdfor
30+secondsandthisiscountedasoneset.

Alternatingsitups

Lieonyourbackwithkneesup.Putyourhandsjustbehindyour
earsandsitupasyoualternatewhichelbowandkneeyou
connect.

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Stepup

Whipoutsomethingsturdyyoucansteponsuchasasmallstool.
Thestepshouldgouptomidshinlevel.Nowstepupwithone
footandjoinwiththeotherfoot.Thenstepdown.Repeatwith
alternatingfeetsteppingup.

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Diamondhandstechnique

BeginnerVersion

Iwanttoteachaspecializedformofpushupthatwillhelpyour
chestareafarbetterthananyregularpushupscaneverhopefor.
Lieonyourstomachandstretchyourhandsandarmsoutinfront,
justoveryourhead.Placeonepalmovertheotherandthenlift
yourbodyupwheretheonlycontactpointstothegroundisyour
feetandyourpalmswitharmsstretchedstraightoveryourhead.
Thebeginnerversionistoliftupfromyourknees.Thisspecialized
pushupnotonlystrengthensyourchest,italsoconditionsyour
absandyourentiretorsoarea.

Whendoingdiamondhandsexercise,take1secondtogoupand
3secondsgoingdown.Thisisalsothegeneralruleforallexercises
tomakesureyougetmaximumeffect.Also,keepyourback
straighttoavoidstraininganymuscles.

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Howtodotheroutine
Doeachexerciseingroupsof12with30secondsrestinbetween
eachone.Itworksbesttoperformthemonebyoneandthen
repeat2moretimesfromthestart.Sotherewillbe3setsof12
foreach.Atthisreprangeandrestinterval,theroutineismore
aerobicthanmusclebuildingwhichisexactlywhatyouwant.

NextImgoingtoshowyouamethodthatspecificallytargetsthe
chestareabecausesometimesgettingyourfatratiodownisjust
notenoughtodothetrick.IthashappenedtomesoIwantto
showyouhowIfixedthat:

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TheIronSqueezeMethod

Heresalittletricktakenfromsportsconditioningthatwill
strengthenthebloodflownearyourchestanddirectlycausing
morefattobeburnedintheprocess.

Hereshowwedoit:

1. Flextheareaofyourchest,your
pectoralsashardasyoucan.Thisis
justtensingthemusclesoit
becomeshard.Normallyyoucando
thisbyflexingyourarmanddoing
thisbytheside.Yourpectoralswill
naturallyflexaswell.Holdthisflexed
positionfor2minutesduringthis
time.

2. Rubandmassagethepectoralarea,
asifbloodisflowingthroughthe
area,dothisforabout1minute.
Keepthemuscleflexedatthistime
aswell.

3. Nextasyoufeelbloodflowingthere
foraminute,squeezetheentire
pectoralareafirmlyinyourpalm.
Holdthatfirmly(nottoohard)for
anotherbriefmoment.

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Youwillseeamarkeddifferenceinhowfastyouprogresswith
chesttrainingexercisesifyoudothisbothbeforeandaftera
workout.

OnnonworkoutdaysusethisvariationB,onceinthemorning,
thenagainatnight.VariationBoftheironsqueezemethoddoesa
noticeabletrickontheoutsideofthepectoralareas,while
standingup.
1. Stretchyourarmsandholdyourhands
togetherbehindyourback,lowered
behindyourbuttocks.Thisislikeyou
areholdingyourarmsbehindtheback.

2. Now,breatheindeeplytoexpandyour
chestoutsoyourbackisperfectly
straight.

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3. FlexthechestareaWHILEstretching
tothebestofyourability.Thisis
meanttostimulatenotonlythe
muscleunderneathbutalsonerve
endingsnotfrequentlyusedby
sufferersofthecondition.Holditthere
forabout30seconds.

VariationBoftheexerciseisspecificallymeanttocontourthe
chestastimegoesonbyactivatingthisarea.Makesureyou
maintainthefatlossmethodsatthesametime.

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TheRightWayToDoCardio

Cardioisprobablythebestthingyourcandoforfatloss.Itsalso
helpsreducestress,strengthensyourheartandlungsanditsalso
greatforyourbones.

Theuseofcardioisusuallyforgeneralfatloss,butyoucanalmost
trickyourbodyintolosingmoreonyourchestbyusingiron
squeezetechniquebeforeandafter.

Theoneimportantthingwithcardioistohavesessionsatleast6
hoursapartfromresistancetrainingtoavoidovertraining.This
meansifyouredoingresistancetraininginthemorning,itsbest
tocomebackintheeveningorthenextdaytodocardio.

Idorecommendtakinguparecreationalphysicalactivitytohelp
getyourrecommended35cardiosessionsineachweek.Ifindit
mucheasierthananythingelsebecauseitsfunandalittle
competitionactuallypushesyoutoyourlimitsbetterthan
anythingelse.

Groupsportsaregreatforcardio,butitsalsogoodtohave
activitiesyoucandobyyourself.Thethingthatmakesgroup
sportsgoodforcardioitthestopstartnatureoftheactivities.

Thinkaboutacarandwhenitusesthemostgas.Isitwhenits
travelingthefastest?No!Itsactuallywhenyoureaccelerating
whenthecaristryingtogainspeed.Thesamethinghappensin
yourbody.Mostpeoplebelieveintensityincardiotrainingsession
meanshowquickyougoorhowhightheresistanceis.Youcan
getquickerresultsisshortertimebyusingfluctuatingintensity

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training.Groupsportsjustletthishappenwithoutyouhavingto
thinkaboutit.

Sowhatcanyoudo?
Ipersonallyhavetakenupmartialartswhichhasbeengreat.I
alwaysthoughtitwasjustforkids,butIhavebeenhappily
surprised.Martialartsalsohasmanyotherbenefitsincludingself
confidence,coordinationanddisciplineinyourself.Ifyoudotake
thisoption,dontsettleforthefirstclubyoufind,tryoutacouple
andfindtheoneyoulike.

LateronIalsoaddedplayingsquashacoupletimesaweek.You
mightthinkthatIhavequiteafullschedule,butitllreallyeasy
whenyoujusthavefundoingit.Ifoundasquashpartnerand
havepermanentscheduledtimeseveryweek.

Anotherthingyoucouldconsidertakingupisswimming.Joina
recreationswimclubifyouhaveto.Thiswillpushyourself.
Swimmingisoneexercisethatwillburnfatfast.Concentrateona
lotoftheupperbodystrokessuchasthefrontcrawlorthe
butterfly.Thearmrotationswillhelpstrengthenyourpectoral
outerareas.

ThenextexerciseIhighlyrecommendisaerobicwalkingbutthis
hasabitofatwisttoaddfluctuatingintensity.Evenifitsinyour
neighborhood,thiswilldowondersforyourbodyifyoudoit12
timesaweek.

Themethodthatwastaughttomewastodivideupyoursession
intointervalsof1minute.Thenalternatebetweenslowandfast
speedsbuttryingtogetslightlyfastereverytime.Thiscanbe

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reallyintensesoyoumightwanttolimittheseintervalsessionsto
2030minutes.

Youcanuseintervaltrainingongymcardioequipmenttoo.The
bestequipmentatthegymforthisare:
Crosstrainer
Treadmill
Bike
rowing(greatforthechest!)

Ifyoumeasurecalorieslostduringregularintervaltrainingyoull
findthatitwillshowuplessthanwhatitwouldshowinregular
trainingsessions.Sodoesitburnfewercalories?Welltheanswer
isyesandno.Thesessiondoesburnlesscalories,butyouactually
burnmorecaloriesafteryoursessionthenyounormallywould.
Thismakesallthedifference.Lesstime,quickerresultsthats
whatthisprogramisallabout.

Istronglyencouragedoingcardiotheveryfirstthinginthe
morning,beforeyoueveneat.Thisisbyfarthemosteffective
timeforcardiotraining.Whetheryouswim,jog,walk,run,jump
rope,takeanaerobicsclass,orbike,doingcardiofirstthinginthe
morningonanemptystomachwillseriouslymaximizefatloss.

Whenyoudocardiofirstthingintheearlymorning,youhaven't
eatenanythingformanyhoursbecauseyouweresleeping.Thus,
whenyourbodyhasnocarbohydratestoburn,itstartsburning
thatstoredfatinstead.Thisisespeciallytrueforfatonyour
pectoralandbellyareas.

Remember,aerobicexercisehastobeveryintenseformaximum
effectiveness.Inmyopinion,95%ofthepeopleIseeatthegym

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sweatingthemachinesarewastingtheireffortandtime.They'll
spendhoursandhoursdoingthestationarybicycleor
Stairmaster.Sadly,theendresultisusuallyminuscule.Thisisdue
tothefactthattheyareexercisingatalowheartrate.Thisdoes
notgivetheheart,lungs,andmusclesthatburststimulus,like
yougetinintervaltraining.

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TheAdvancedGymProgram
ThatQuicklyDissolvesChestFat

Somepeoplecantgowithouttheirgymmemberships;others
lovetohatethegym.FranklyIknowbothsidesbecauseIusedto
hatethethoughtofgoingtothegym,butnowIdontknowwhat
Iddowithoutit.Thoseendorphinsthatkickinduringaworkout
Justloveit.

TheChestCoachSystemisgoodwithoutthisgymprogram.Butif
youwanttoaccelerateresultsandalsodowondersforyour
health,thisadvancedgymprogramisthewaytogo.Also,if
youvebeentraininginagymforawhile,youcanjustintegrate
thesemethodsintoyourcurrentroutine.Soyoucanturnyour
focustodissolvingyourchestfat.

Beyondthehomeexercises,Iamgoingtoshowyoutheweight
roomregimethatwillfocusonexactlywhatwewant,heightened
testosteronelevelsandmusclesculpting.

Ivereadquiteabitofliteratureonthetopicoftraininginthe
gym.Lowreps,highreps,highsets,splits,fullbody,compound
focused,isolationfocusedIveprobablytriedeveryimaginable
differenttypeofworkout.ButIvefoundwhatworksthebestfor
losingmanboobs.

Compoundexercisescombinedwiththeescalatingdensityofthe
weightsallowheightenedtestosteronelevelsandstimulates
musclefibers,sculptingtheareasyouwant.Theshortrest
intervalsalsomakesthisroutineaerobic,whichwillbuildyour
metabolismandburnmorefat.Thisiswhattheroutinerevolves

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around.Itemployscompoundchestexercises,aswellasbackand
legsasthesearethemajormusclegroupsinyourbody.

Performthedeclineandinclinebenchpressmorethanthe
regularbecauseitisthesetwothatwillchiselthechestbetter
thantheregularbenchpress.Thesearedoneatthestartandat
theend,tomaximizeresultsforyourchest.

Eachweightforeveryreprangeshouldbejustenoughsoyouare
juststrugglingattheend,butyoustillhavegoodform.Youshould
alsolooktoslightlyincreaseweightsevery2weeks.

Theroutineworksbestifdonethreetimesaweek,withatleast1
dayrestinbetween.IhavefoundMonday,WednesdayandFriday
toworkreallywell.

Eachexercisehas2phases,theresistanceandthenbringingthe
weightback.Theresistancephaseshouldbedonequickly;over1
second,thenholdforanothersecond,thentake3secondstotake
theweightback.Thisis5secondsforeachrep.Also,arestperiod
ofaround4560secondsinbetweeneachsetisidealforrecovery.
Itseasiertoletthisgolongersobeawareofthisandrestrictit.
Workoutsneedideallyneedtobelessthan50minutestobe
effective,otherwiseyouwillbeovertraining.

Recordyourprogressinatablelikethis(youcanprintitoutand
addittoyourChestCoachJournal).Herestheroutine:

Pleasestartwitha35minuteswarmupandfinishwitha35
minutecooldowntoreducetheriskofinjury.

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Exercise
Reprange/Weight
DumbbellInclinepresses
12
10
8

Seatedcablerows
12
10

Widegriplatpulldown
8
6
Seateddueldumbbellcurls
12
10
8
6
Tricepspushdown
12
10
8
6
Alternatedweightedcrunches
12
10
8
6
AssistedSquats
12
10
8
6
Dumbbelldeclinebenchpress
12
10
8

Pleasenote:therearemissingreprangesforsomeexercises.

Howtodoeachexercise:

DumbbellInclinepresses

Puttheinclineofthebenchtoabout35degrees.Holdtheweights
onyourlegsandputthemonyourchestasyoursitback.Take
themouttotheside,palmsfaceddown.Pushupwhileturning
palmsin,squeezingthechestmuscles.Bringbacktotheside.

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DumbbellInclinepresses

SeatedcablerowsKeepkneesbentandbackstraight.Youcan
leanbackslightlyaslongasyourbackiskeptstraight.Pullthe
cabletowardsyou,maintainingpostureandsqueezingshoulder
bladestogether.Releasebackslowingandrepeat.

Widegriplatpulldown

Holdthebarwide,onthestraightpartbeforethebend.Pullto
yourchestinfrontwhilekeepingyourbackstraight.Releaseback
upslowly.

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Seateddueldumbbellcurls

Putthebenchinanuprightorslightlyangledposition.Holda
dumbbellineachhand,palmsfacingin.Pullbothdumbbells
towardsyourchestwhiletwisting,soyourpalmsfaceyourchest
atthetop.Takethedumbbellsbacktwistingpalmtooriginal
position.

Tricepspushdown

Onthetricepscablemachinetakeposition,backstraightwhile
leaningslightlyin.Pullthebardownmovingyourelbowstoward
yourside.Extendyourarmsdown,butavoidlockingelbows.Bring
backupslowly.

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AssistedSquats

Ifyouhaventdonethisonebefore,Idadviseyoutograb
someonefromthegymstafftodemonstratefirsttoavoidinjury.
Onthehacksquatmachine,loadupweightandputstoppersinif
availabletopreventinjury.Getintopositionsothemachineis
supportedbyyourshouldersandyourkneesareslightlybent.
Pushupusingyourshoulders,unlockmachineandsquattothe
pointwhereyourupperlegsarejustaboutatarightangletoyour
lowerleg.Pushbackupandrepeat.Remembertolockthe
machineafterfinished.

Alternatedweightedcrunches

Liedownwithyourkneesup.Grabaweightplateandholditto
yourchest.Thencrunchup,touchingyourrightelbowtoyourleft
knee,ensuringyourneckisstraightandnotstraining.Repeatfor
theotherside.

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Dumbbelldeclinebenchpresses

Putthebenchindecline,andthenperformasfordumbbellincline
benchpress.

Asyoucansee,youstartandfinishwithyourchest.Alsotherere
2armexercisestherethatareoptional,theyretheretobe
completeifyouwanttoaddsizetoyourarmmuscles.

Thisworkoutisalsogreatifyoudonthaveagympartneryet.Its
designedsoyoucandoityourself,withoutnecessarilyneeded
anyassistancefromanyoneelse.Butyoushouldfeelcomfortable
witheachexercisebeforeyouenterthegym.

Keepattheseandremembertodrinkplentyoffluidsoverthe
courseofyourworkout.Attheendofaworkout,trycardio
equipmentonslowfor35minutestocooldown.Mostpeople
avoidacooldownafterthegym,butthatsbecausetheydont
knowwhatitsfor.Youdoittoavoidfeelingreallytiredrightafter
andreducethechangeofinjury.

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TheAncientChinese
AcupressureSecret

Afterspeakingtonumerouspeoplewhoarefamiliarinthisarea,a
fewspokeofpressurepointsthatstimulatecertainareasofthe
brain.Inparticular,theoneofinteresttousisthatwhichcontrols
dietingandfatloss.

Oneimportantpointisontheprotrudingcartilageontheoutside
oftheear.Itisshownintheillustrationbelow:

Simply,pressandholdthispointfor3minutes,withyourindex
finger.Evengoaheadandmassageitgently.Thepointhasa
directeffectonthebrainstriggerforappetite.Manytimes,you
maynotneedfood,butyourhabitshavedriventhisdesireto
comeoutwhenitsnotneeded.Thiswillturnintoover
consumptionifnotcontrolled.

Bydoingthispressureexercise,youshouldfeellesstemptedto
behungryateachurge.Itworksnicely!Themainbenefitistouse
thistowardscontrollingwhenandhowoftenyouareeating,
especiallyifyouhavethoseproblems.

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AllAboutGynecomastia
BonuseBookImportantExcerpt

NOTE:Ivetakensomesmallexcerptsoutofthisbookandam
presentingittoyouinamorepractical,concisemannerbecause
thisisveryhelpfulinformationforthosewhowanttodigdeeper
intothenatureofgynecomastia.

Ihavealsotakenafewexcerptsfrominterviewingsomeexperts
onthistopic.

Itisnormallyconsideredthattherearethreetypesof
gynecomastia.

Thefirsttypeissimplyhavinganexcessivepercentageofbodyfat.
Thiscasedoesnotinvolveenlargedglandsorducts.Thiswill
causeboththebellyandchestareastoprotrudeoutnaturally.
Thekeytosolvingthiscaseissimplyintensefatlossmethodsas
describedabove.

Itisbelievedthat90to95%ofallcasesarefromthefirsttype.

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Thesecondtypeofthiscaseisnormallyseenwhenthefatis
concentratedinsidethechest,eveniftherestofthebodyleans
out.Manypeoplefalselybelieveitshopelessorthatspotfat
loss(concentratingonlyonlosingfatinthechestregion)is
impossible.Thisistruetosomeextent,butwithadiligenteffort
attheChestCoachtechniques,thischestfatwilleventuallybudge
tonormal.

Themosteffectivewaystohandlethisaretousethedieting
methodsandIronsqueezeonthechestareaforabitmore
focus.

Thecausesofthesecondtypearegenerallypostpubertyinduced
wherethebodyestrogenfactorscausethefattostoreup,and
neverleave.Takingdrugstoreinitiateatestosteronecycleisnot
recommended,inmyopinion,becausetheresultscangoeither
way.Alcoholabuseisanotherpotentialcauseoragentthat
contributestothiscategory,whichislinkedtotheliver.Itisyet
notcertainexactlyhowthisproducesenlargedbreasts.Thisleads
to.

Thethirdandfinalcaseiswheretheconditionisnormallystarted
fromtheuseofdrugsorsometypeofinducedhormonetherapy.
Usually,thishasbeensuspectedtoleadtoanimbalanceofthe
estrogenandandrogenproduction,effectingwherefatisstored.

Asidefromfatdeposit,itcanalsocausetheductglandsbehind
thenippleareatoenlarge,whichfurtherleadstothemale
breastappearance.

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Thereasonitsverydifficultisbecausethesituationisvery
unpredictabledependingonthedrugs/substancesthatwere
abused.

Now,thelastcategoryisvirtuallycongenitalgynecomastia,
wheretheglandsinthebreastareaarenaturallylarger.Normally
thebreastshereareveryunsymmetricalordisproportioned,even
inthenewborn.

Thereisalsospeculationofwherehormonetreatedlivestockmay
havesomeeffectonhumanswhomayormaynotbesusceptible
tothis.Thiscanalsocontributetoahormoneimbalanceand
particularlycreatestheeffectinyoungmengoingthrough
puberty.However,thereisnocorrelatedevidenceyet.

Thereareacouplewaystopinpointyourcategoryoutofthe
threementioned.

Thefirsttypeisveryobviousgiventhatyoucanmeasureyour
height/weightratioandbodyfatpercentagesatyourdoctors
office.Obesityisthefirstthingtoreducebeforegivinganyother
conclusionstotheothertwocategories.Inmanycases,ifyouve
hadmanboobsallyourlife,thisisyourluckydaybecauseitsall
aboutintensivefatloss.

Ifthenipplesareenlargedanddisproportionate,evenafterlosing
asignificantamountofweight,thenmostlikelyyouhavethe
secondcategoryofthiscondition.Lotsofdirectmassageandiron
squeezewillreducethisovertime.Theunsymmetricalnipples
casecanberatherdifficult,butyouhavetoseeovertime.

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Notethatifyourbreastsaresignificantlyasymmetrical,thismay
beaveryseriousissueanditishighlyrecommendedtoconsult
yourmedicalprofessionalimmediately,asitmayanindicatorof
somethingmoreseriousthanfattytissueandhormoneimbalance
remnants.Thesamegoesforsignssuchaspainorstrange
discharge.Itisfarbettertobesafethansorry,sohaveitchecked
inthosecases.

Whenindoubt,amammographyorxraywithyourdoctoror
medicalprofessionalcanrevealalotaboutyourmedical
condition.

Asidefromthosecases,ifyouhavehadachronicconditionora
periodofdrugusage(normallysteroidsorsometestosterone
alteringsubstance),thenitismostlikelythethirdcategory.By
usingthementionedmethods,thisnormallyonlyreducesitto
somedegree,howevermanytimesitsnotpossibletototally
eliminateit.

Thefirstthingtomakesureofistostopthesubstanceabuse
immediately(unlessthiswasinstructedbyyourmedical
professionalforregularusage).Thiswillfactorawaytheprimary
variable.

Onlyifyoufeelyouhavebeenstrugglingwiththethirdcase,
shouldyouconsiderthesurgeon.Iavoidthesurgeryatallcosts,
butthatsme.Youllneedtomakethatpersonaldecisionifthisis
thecaseforyou.

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AnEndNoteFromCliff

Theseoutlinedtechniqueshavebeenthemosteffective,natural
methodtoeliminatemanboobsfromyourlifewithouttheuseof
surgery.IhopeyoubenefitwellfromthesetechniquesasIand
hundredsofmembershave.

Theresultsofthisprogramareusuallypermanentandtherehave
beennoreportedcaseswheremanboobshavecomeback.

Doemailmeyourstorywhenyougetsuccessinthelongterm.I
lovetoknowhowmyreadersfarewiththesediscovered
techniques.

TheChestCoachSystemhasevolvedintotheconcisedescription
ofthesespecializedtechniquesduetomemberfeedback.Were
alwayslookingonwaystoimprove,soifyoudohaveany
improvementsthathaveworkedwellforyou,pleaseletusknow
sowecanshareitwithothermembers.

Toyournewfoundsuccess,

CliffManchaster

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MyViewOnManBoobsSupplements

Idobelievethatonedaytherewillbesomesortofsupplements
worthmentioninginthissection.Iguessiftherearewaysto
naturallygetridofmanboobs,theresprobablyawaytopackage
thatinapillofsomesortthathasthesameeffects.Nevertheless,
thereisnothingoutthereyet.Andyes,weveseenthemall.

Suretherearemanysupplementsthatmakebigclaims,butnone
haveprovedtohaveanyconsistentresults.Somehaveevenhad
dangerousconsequencesforsomeofoursubscribers,which
resultedininstantnausea,vomitingandmusclespasms.

Thatswhywedontrecommendyoutakinganyofthese.They
aremostlydevelopedbysmallonemanoperationsanddont
havetheresearchbudgettomakeanyrealinroads.

Nevertheless,ifsomethingdoescomeup,youllbethefirstto
knowasoneofourmembers.

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MakeAnEasy$25ForEverySale!

WanttomakesomeextramoneypromotingtheChestCoachsystem?We
payyou60%foreverysaleyoumake!Itsveryeasysimplybypostingon
discussionboardsorplacingadsinhealth/fitnessrelatedezines.

Thisuniquesystemsellsextremelywellbecauseitisafieldtested,
PROVENsystem,withexclusivetechniquesthatarefoundnowhereelse.

Tocreateyourownreferrallinkandtotrackyourcommissions,goto:

http://www.losemanboobs.com/iaffiliates.html

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