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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
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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. let’s get started. Try this program for up to 3 months if you see no short term results. 4 | P a g e . Only then. should you even consider surgery. So some of these methods is this guide are just unqualified opinions… but these opinions have helped hundreds of guys with man boobs. if one does not want to put in the effort. Rest assured. All Rights Reserved. I don’t have a PhD and I don’t plan to. 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. This is what most experts will even refer to as “pseudo‐ gynecomastia”. Now. After you have tried this program and follow the easy instructions step‐by‐step. proven to work both for me and now thousands of members. The other 5% is normally a result of genetic hormone imbalance and that requires a far greater effort or cosmetic surgery.Preface To start things off. I’m not a doctor. I have had numerous cases and real testimonials from friends and members that almost quit. I strongly recommend you leave that as a last resort because I believe in natural cures to be the best. but given that extra shove. you are most likely a part of the 95%. This guides gets down to the root of 95% of “man boobs”. then you may consider checking with your doctor to see if you have gynecomastia that only surgery can help.
That will merely waste your time and bore you. so the current edition has been “slimmed down” significantly to reflect this to my readers. This is up‐to‐date and it is of utmost importance that you succeed as well. interviewing experts. reading many articles and books as well as working with current members and client. use the techniques right today. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. Many times. 5 | P a g e . Note that this manual is the compilation of my efforts through personal experience. there is an easy way and hard way to achieve things. Use the mental techniques if you ever run into “internal” roadblocks of doubt or hopelessness. listening to others. All Rights Reserved. This is the “down‐and‐dirty” guide to get you RESULTS with ease. Here. Remember.I did not intend to make this into some 200 page‐long manual full of arm chair theory. 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. the hardest part is being consistent and not so much the techniques themselves. I want you to get the most of this book. I assure you that you will get to the “other side” if you follow the methods. and see results as soon as you continuously put in the effort.
make sure you remember your login and password for the membership section because I will be updating that with future material. I may provide some expert interviews for the benefit of all members. I will hand hold you all the way through. Be grateful that there is one here so you don’t make the same mistakes. and other valuable resources. but use it today and stop cheating yourself. This may include fat‐burning interviews. but only you can make the final decision of what you’ll put up with in life. because you WILL inevitably succeed! Back when I was first testing these methods out.The Most Important Thing I want to go over one very important element before moving to the meat of this manual. DO NOT merely read or skim the manual and not take full ACTION. yet they themselves have not even TRIED it! Don’t leave this to collect digital dust. Also. In the near future. 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. 6 | P a g e . All Rights Reserved. but 100%! All your efforts should correlate with how badly you want to improve your physique – which I hope is a lot. I never had a guide as applicable as this. audio sets. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. I’m not talking about 50% or 75% action.
I update this book on a regular basis with member feedback as well as researching better. All Rights Reserved. you can always go in for the latest updates for 100% free! Now. Even when the membership section goes to a recurring subscription. let’s proceed. faster methods and concepts for all of us. if you have the unlimited membership pass.As you may have already guessed. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. 7 | P a g e . that we’ve gone over this.
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. it can lead to more Aromatase action than usual which leads to hormone imbalances such as excess estrogens. There are actually 2 causes. you will continuously work to reach your goals and not give up easily. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. Man boobs or the “pseudo‐gynecomastia” condition are caused primarily because: 1. Not too long ago if you had asked me what caused man boobs. the second is probably as important as having a high body fat percentage. There are a variety of reasons for this hormone imbalance. I would have told you it was just your high body fat percentage. high body fat percentage 2. the main ones being excess fat and being overly acidic. How it was described to me was that when you’re overweight or over acidic. but I had taken care if it unconsciously without really knowing how. 8 | P a g e . A hormone imbalance in your body Some people tend to store fat in places where others don’t normally. All Rights Reserved. With proper knowledge.What Causes Gynecomastia Or “Man Boobs”? I want to first clear up some misconceptions so that you come from the right frame. nothing more… Actually I wrote exactly that in the first release of the Chest Coach System.
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. All Rights Reserved. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008.A factor that can also contribute to this condition is that after puberty. it will eventually decrease your man boobs. You’ve just never stumbled upon these effective techniques. 9 | P a g e . Doing pushups may make that area stronger but the fat deposits still lie there. 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. If you perform the grind that they all suggest. You should see results within hours of some techniques. Furthermore. This usually needs some development using the techniques that I’ll be teaching in the following sections. you are putting the wrong type of focus on decreasing chest fat. It is recommended that you read the last section “All About Gynecomastia” before coming back to the techniques below. you need to know that it is entirely possible to accomplish this. which can still be handled to a degree fortunately. an adult may still retain some of that fat in their chest.
There’s just something about seeing those numbers drop every week that makes it so much easier.How To Make The Chest Coach System Easier Than Falling Off A Log Any sort of change is usually hard work. You’re investing your valuable time and effort into some idea that you’re not even sure will work. All Rights Reserved. The one thing to do to stay consistent in the program is measuring your progress every week. 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. It’s great seeing results and it does give fuel to working harder and making quicker progress in the program. The best thing I’ve found to take measurements is to use a soft tape measure that you would usually use for sewing. just start off with the three above. 10 | P a g e . We’ll call this exercise book your Chest Coach journal. Nevertheless to make the Chest Coach System work. you will need to make some changes in your life. But to not complicate things. around upper legs and around calves. This record taking The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. Around your chest 2. Weight Depending on where you’re at. Around your stomach at the belly button 3. you can also measure: arms. You can grab one on the cheap from any sewing craft shop. The three things you should definitely measure are: 1.
All Rights Reserved. 11 | P a g e .might sound like it’s a bit off useless work. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. but it does make it a heck of a lot easier to stay on track and will help you maintain momentum.
Much of these teaching are taken from Dr Robert Young. 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.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. So now when it comes to these acid and alkaline principles. So to combat this. Tony Robbins and my good friend John Greenwich. All Rights Reserved. I have heard some enthusiastic people make some crazy claims that the acid and alkaline principals can cure cancer. I have turned from skeptic to zealot for this way of life. with more energy. I don’t know how much I’d believe it can do this. eliminate pain and even reverse the effect of some viruses and diseases. 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. better physique and even clearer thinking. I was the biggest skeptic when I heard about it but I tried it anyway. but after The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. we bring back the balance using the acid and alkaline principals of the body. This is the major part of the new Chest Coach System. As stated earlier the main reason hormone levels being out of balance is being overly acidic. You have to keep an open mind about it as it might sound a bit airy at times. 12 | P a g e .
Your body likes to maintain a high ph which is slightly alkaline. regulating hormone levels and therefore reducing man boobs. The acid and alkaline principles can assist in bringing the body back to its natural state. you’ll get to feel great and think clearer as well! (What a great bonus!!) So with that in mind. 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. 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. Eating healthy foods. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. exercising to be healthy… but do you actually know what this vague definition of healthy is? If you eat vegetables. As a bonus. All Rights Reserved. You just feel so good. let’s get started… The acid and alkaline principles You’ve probably heard of people.explaining it. you’ll see why people are making these kinds of claims. friends. so energized that it’s almost like a drug. 13 | P a g e . family and even nutritionists and doctors talk about healthy.
This is what the blood of an acidic person actually looks like under a microscope: See how the cells clump together. 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. Not enough oxygen means your body can’t perform the basic tasks it has to and needs to work overtime. 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. All Rights Reserved. I was guilty of this too!) What happen is that when your body is acidic. 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. it affects everything down to our blood. 14 | P a g e . This slows down the blood flow which in turn slows down how much oxygen gets transported through your body. reaching into your alkaline reserves just to bring your body back to balance.
3. our activity levels… It’s more like a way of living than any diet or exercise program. This allows your blood cells to flow easily. stressed or angry and it actually made you feel sick? This is why. and they don’t stick together. but it just made so much The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. So what makes our body acidic? Quite a few things actually. what we eat. throw out your hormone levels and let you feel in the dumps. There is referred as acid emotions and all they do is make you sick. Have you ever felt really sad. but to detoxify and get oxygen absorbed. I’m probably one of the most skeptical guys in the world so convincing me was pretty damn hard. supplying your body with the oxygen it craves. As you can see. So the acid and alkaline principles are all to do with getting oxygen absorbed in your body. the cells are more round and plump. which is slightly alkaline. Your body’s ph level does fluctuate during the day. All Rights Reserved. At first I thought it was a bit crazy and farfetched. Our emotions. This is basically how the acid and alkaline principles were explained to me. it needs to be higher than 7. 15 | P a g e .
where other try hard with their crazy gym routines and diets.sense why I was able to eliminate my man boobs. Try it for three days with 100% commitment and I don’t think you’ll ever turn back. 16 | P a g e . The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. All Rights Reserved.
day in and day out.LoseManBoobs. so adding lemon to water increases its alkalinity. Sometimes you can feed their healthy effect within minutes of drinking. so it will help your circulatory system to make your exercise more effective. Having a plentiful supply of fluids throughout the day will make your body digest foods faster. I have at least one a day and you can really feel the difference. Basically. Have green drinks to accelerate your body alkalization Lemon is highly alkaline. it’s just super‐alkalizing organic vegetables in a powder for that you can add to water and drink. There are two little secrets I found that can supercharge the effectiveness of drinking water in your body: 1. This helps your body alkalize and you’ll feel better for it. It’s really hard getting access to alkalizing foods. so green drinks are great. Water also helps your body alkalize and detoxify.com/links/GreenDrinks The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. Green drinks were a second little discovery I made some time ago that kicks the alkalizing process into overdrive. All Rights Reserved. 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. Squeeze some lemon in your drinking water 2. 17 | P a g e . These factors in themselves will help you decrease your fat ratio.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.
I just keep a bottle with me wherever I go. So when you’re thirsty you can just drink. a further point to do with fluids is to have a double dosage before your bed time. Also. you can just drink water around various snack times during the day. After a while you’ll find it just becomes second nature and you’ll feel great for it. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. instead of just suppressing it. Then. in the morning as you wake up. The best way to stay hydrated is having my lemon water prepared and put in bottles. I know this may sound a bit hard. If you can’t take a bottle around with you. it’s really is easy if you can stay consistent. Just stay away from colas and other artificially enhanced juices. My favorite greens supplement is supreme greens and they even now have capsule versions as well to make it easier. but you need to keep it consistent. There are many companies producing these green drinks now but these are my pick for value. Now. Every hour. drink a good glass or two of lemon water as this will help “flush” your system. My regime is to drink at least 8‐10 glasses of water a day. All Rights Reserved. have a glass of water. This will keep fluid in your body as you sleep and that help your internal cycle function at a higher efficiency. 18 | P a g e . Even one glass of orange juice or fruit juice is fine as long as it’s fresh and not processed. I will normally drink two glasses right before bed.
make sure you have as much as you can. All Rights Reserved. 19 | P a g e . Do not forget to get your fluids daily and at regular intervals. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008.The more you help your digestive system and alkalize your body. causing your body to get used to this type of flow. you decrease fat automatically. The key is consistency and not over dosage all at once. even if you do nothing else! If you go out to exercise. Thus as a result. the less fat is actually stored by your body. Your sweat glands will excrete them out.
There is a lot of evidence to back up the fact that fennel seed extract can suppress appetite. You will get a good idea of what’s out there. This includes not only the long term effects. at least for me. or merely decrease water retention (temporary effects. is great for losing fat over the long run.The Truth About Slimming Teas & Juices I want to share with you my personal experience about the whole plethora of “slimming teas” out there. All Rights Reserved. However. but it’s been negligible in my experience as a direct result. 20 | P a g e . but also fennel seed teas can suppress your appetite and remind you that you should not overeat. There’s been much debate around whether green tea and other herbal teas can actually lose you weight. This. In reality. There have been various studies of them slimming people down. etc. whenever you feel the urge. I highly recommend going to a holistic or herbal store and checking what they recommend for controlling appetite. The best teas in my experience have been Oolong tea of China and Fennel Seed tea. KNOWING that it is unnecessary. It will also calm your nerves on that desire. the true value I see in herbal tea is its health and mood complementing benefits. simply drink a cup of these specialized herbal teas. one benefit is the small laxative effect that they give. which is not what we are after). The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. losing weight. Thus. in itself. Most in my experience have not done their worth as they claim.
it’s the psychological urge to quench thirst that results in you wanting that cola. 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. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. Substitute it with a healthy tea. It’s ideal to go for its natural aroma and not need to depend on sugars for you to enjoy. for the purposes of thirst…. 21 | P a g e . All Rights Reserved. whenever you desire a sweetened drink. Furthermore. 99% of the time.
but try this instead: 1.Biological Patterning Sleep patterns are important to for fat loss routine and to keep your body balanced. You are focusing on nothing for the moment. There have been studies showing that staying up too late can be unhealthy because of spoiled melatonin cycles. 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. It’s easy to forget about our natural. I have found that meditating just 30 minutes before going to bed is the key. All Rights Reserved. This may sound rather hard at first. Think of a solid bullet in front of you 2. That’s it. After a short meditation. Just concentrate on how sharp and pointy it is. That is another boost. 22 | P a g e . Just close your eyes for about 5 minutes and think about NOTHING. Hold the thought for 5 minutes. 3. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. your sleep patterns can be re‐adjusted to optimal timing. Sleep not only helps you lose weight. but the hormones have an antioxidant effect. This gets me to rest faster. You need to ensure that you are getting quality sleep every night to give your body more energy to replenish and do automatic processes.
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. All Rights Reserved. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. Feel free to take a short 20‐40 minute nap during the day. 23 | P a g e . as a hard exercise at night will not give you the quality of rest.
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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The hardest part of this is being able to prepare 5‐6 meals a day. This allows you to avoid muscle catabolism. This The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. 27 | P a g e . acidic foods because you won’t be hungry. All Rights Reserved. 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). Eating 5‐6 times a day also gives your body regular access to protein. but you’re in luck because I’m going to make it a lot easier by letting you in on how I do it.How To Optimize Fat Loss By Eating More Often The timing of how meals are consumed can be optimized for fat loss. cleanse your system and further boost your metabolism. Take out anything that you know has a plentiful excess of saturated fats and replace it with healthier. These two will also help you build stronger muscles. let’s go over some foods I’d highly recommend avoiding. in smaller quantities. Now. Also. which can affect your hormones. alkaline foods. Every meal should include protein and fiber to stimulate your metabolism and suppress your hunger. It might sound a bit counterproductive at first but let me explain. Your metabolism is fueled every time you eat. eating 5‐6 times a day makes it a whole lot easier to avoid bad. Simply ‐ eat more often. which means greater fat loss because your body is just burning more when you’re resting.
Sometimes. This way. if you are really hungry for meats. 28 | P a g e . “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 like to use this affirmation each time I eat and repeat it like a mantra every time I go to sleep. I used to eat when I was depressed). I’ve had incidences where people just couldn’t control it. Make yourself a bit full and you will desire food less. These will help your body detoxify and put you in a state where it’s far easier to shred your chest fat. If you must at certain times. eat some nuts or legumes. Thus. I remember it firmly…. If you suffer from a certain trait where you must eat food at certain triggers (i. All Rights Reserved.includes most fast foods and convenience foods. but remember to severely limit it. go ahead. Another method it to use the ancient Chinese acupuncture secret. This is one area to take advantage of. Simply only allow yourself to fill up on healthy foods and you will be forcing a new regime on yourself. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008.. It will also decrease your amount of saturated fat many times if you are used to eating less healthy. Sometimes. (towards the end of this manual) As for meats.e. I recommend you to start eating less meats and more alkaline salads and vegetables.
If you work at an office during the day. This speeding up does wonders for fat ratio reduction. The last key to this piece is about spreading out your meals into small chunks during the day. and stop. it is already too late.e. Also. 29 | P a g e . I use to have the same experience. Use snacks to fill up during the day if you can. 6:30 Breakfast Scrambled Eggs with steamed vegetables (the frozen kind are cheap. be sure to bring along some extra food that you can spread out during breaks i. All Rights Reserved. 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. 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. Eat every 2‐3 hours if you can or as often as possible in small dosages. nuts. When you are full. I’ve seen many people tell me that they tend to overeat. fruits. the rule of thumb is to eat until you are totally content. Do not eat until you are full. Thus. and honey oat bars. 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. This is an example of how to structure daily meals.
30 | P a g e .A side note on whey protein: If you’re buying protein at the moment.. STOP and have a look at how to make better quality protein relatively cheaply using the homemade supplements guide found here: www. the day consists of 3 snacks and 3 meals. if you eat late. The place most people fall apart is fitting in the 3 snacks during the day. Avoid eating after 8pm as you end up storing most of the food you eat as fat.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.LoseManBoobs. Also. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008.com/links/Homemade. It doesn’t matter what time you’re going to sleep. All Rights Reserved.) 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. you’re risking slowing down your progress. a thing you should note. Snacks should be easy to prepare and quick to eat so you can maintain momentum. 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.. the snack between lunch and dinner.
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. This is good to take care of cravings because you can just save it for that day. the less I wanted to get back to my unhealthy diet.The key I have found to implementing the diet strategy is that the more I ate healthy. your body adapts over time. Literally. It also strangely enough helps lose weight if you need to because it varies your calorie intake. All Rights Reserved. Just try it and watch. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. 31 | P a g e .
Add flaxseed oil for that boost of monounsaturated fats. The second type of snack I have is shakes. 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. You’ve probably heard about good fats and bad fats. monounsaturated fats. they taste great. I usually have access to them everywhere for that quick fix. They’re high in monounsaturated fats. but they are important to keep your metabolism going and combat hunger. These snacks are the perfect times to get in a little hero when it comes to testosterone production. which will help in alkalizing your body.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. have great protein and fiber content. milk and whey powder to get your daily requirement of calcium and protein. Be creative and find what you like. Also. 32 | P a g e . and most of all. The benefit of making shakes is that you can add yoghurt. monounsaturated fats are one of the good guys the helps boost testosterone production. All Rights Reserved. I keep them in resealable bags in my car. they’re easy to have access to. try stay away from bad fats such as saturated and trans fats. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. at the office and in my pantry. They’re actually quite easy to prepare and I usually make one in under 3 minutes. These snacks are hard sometimes.
Other foods high in testosterone boosting monounsaturated fats include avocado and olive oil. I’m sure you’ll have some ideas of things you can prepare earlier to get your snacks in. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. 33 | P a g e . These are just some of my favorites. All Rights Reserved. Try integrating them as well into your diet to get you daily dose of this special testosterone boosting type of fat.
Combined with the alkaline eating habits and alkaline fluid intake. 34 | P a g e . try and get the fresh type because the processing to turn it into powder can slightly diminish its unique properties.A Common Indian Spice That Amazingly Helps Melt Chest Fat Away This common. you may have to opt for the power or capsule form found in most supermarkets. It’s been mostly positive but some do say it has no effect. There have been mixed results from guys using turmeric. When choosing turmeric. Try it for at least 30 days before you decide. please follow the recommendations on the back as it is more concentrated. It’s called turmeric and can usually be found in an Indian or Asian food store. If you’re struggling to find turmeric. it’s not very concentrated so you need quite a bit. it’s really cheap and most guys have been giving positive feedback when using it this way. antioxidant and anti‐inflammatory properties. you will be prepping your body for the full effects that turmeric can have. The active ingredient in turmeric is Curcumin which is known for its antitumor. To be effective you would need at least 20 grams of fresh grated turmeric root every day until you eliminate all your chest fat. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. Yes that’s 20 grams. All Rights Reserved. When using supplements. or even the supplements which you should be able to get in a good health food store. relatively cheap Indian spice can have amazing effects on guys looking to eliminate chest fat. But it’s also been reported to help guys eliminate man boobs by simply just adding it to their diet.
Sure. you would understand why this happens and how it can help you eliminate your man boobs. Good sources of vitamin D are tuna. it instinctively starts to fight for self preservation. So calcium is essential to your body’s alkalizing process. 35 | P a g e . Vitamin D is the essential link to utilize calcium in your body.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. Have you ever noticed how most elderly people shrink as they get older? This is one of the reasons why this happens. but on its own. Sunlight is probably is one of the easier options and you should look to get at least 1 hour of natural sunlight a day. When your body is over acidic. but it doesn’t stop there… Studies have shown that Calcium has proven to have an effect on general weight loss. Calcium to acid in your body is like water is to fire. fish and even natural sunlight. Your body needs calcium. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. So it can dip into the alkaline reserves in your bones to help you survive. It neutralizes acid and helps oxygen flow through your body. generally people know that calcium is essential for developing bones. you can’t really absorb it properly. In controlled situations. groups of people who consumed around 500mg of calcium daily actually lose more weight than people who don’t take it. All Rights Reserved.
You’ll notice that a few dairy products are now being fortified with vitamin D.LoseManBoobs. so it’s recommended you try a supplement and see how you do with it. All Rights Reserved. I was never big on supplements. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. it was 100% natural. Chose these over the other kind because it does multiply the effect calcium has in your body.com/links/CoralCalcium Please Note: This is the same online shop as the green drinks. Also. if you’re looking to use supplements. Calcium does play quite a major role in the alkalizing process. Here’s a link to a web store where you can get it relatively cheaply: www. The calcium supplement I use is harvested from the coral reefs of Japan and are said to be extremely absorbable by your body. get one with vitamin D included. but after taking this one I just felt so much better and best of all. 36 | P a g e .
This little breathing exercise allows you to regain your breath. but I did a little research. 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. your lower lungs are larger than the upper ones. Then repeat 2 more times. I’m still not entirely sure if Master Pang knows how this little breathing technique works. Master Pang says to take a deep breath. So naturally the way you breathe can affect how your body turns alkaline. It was one of the skills I was taught by my Kung fu instructor. 37 | P a g e . martial arts is a great form of exercise – it’s fun and doesn’t feel like effort. In your body. So how this breathing exercise works is that it takes plenty of air in. Breathe in for 2 seconds to fill your lungs your lungs The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. It also helps detoxify your body making you feel great! I can’t really take any credit for this. hold it for 5 seconds. then breathe out everything in your lungs. calms you down and makes you feel balanced. push it down to your lower lungs. All Rights Reserved. By the way. 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. talked to some alkaline experts and found out why it works so well.
Repeat 4 more times This breathing exercise doesn’t sound like much. whenever you need to. It doesn’t take very long and you will feel great after.2. Breathe out for 4 seconds expelling all air from your lungs 4. You will even feel calmer and more alert after. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. It’s also great to have this little tool to center yourself. Push the air into your lower lungs and hold for 5 seconds 3. All Rights Reserved. but it works really well to detoxify your system. Balancing your body is all about alkalizing and so getting oxygen into your body accelerates your progress. Do it once after you wake up. before and after workouts and once when you go to sleep. 38 | P a g e .
Eg. Whatever size you are. but for your overall health as well. There are really 2 categories of exercise ‐ Cardio and resistance training. I do recommend getting a gym membership to accelerate your results. Wednesday and Friday. not just to lose your man boobs. You should aim to exercise in the morning or earlier on in the day. All Rights Reserved.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. 39 | P a g e . no matter how you go in it. There have also been The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. as well as later in the day but more than 3 hours before bed. Having these tools at your fingertips means that you can get in a training session where ever you are. or if you can’t get to a gym. This is important to see how your increases in intensity are affecting your progress. but can multiply your effectiveness up to 4 times. this chapter will come in handy if you’re just starting out. These methods emphasize the fat ratio reduction factors but with specialized techniques to get rid of man boobs. The first thing I recommend is using your chest coach journal to record each training session. This section is specifically for guys working out at home. Nevertheless. Doing this stimulates your metabolism twice as much. Resistance training should be done 2 to 3 times a week with at least 1 day break in between training days. Monday. I recommend you do both.
The Routine Jumping jacks Stand upright with feet together and hands by your side. You will need to set aside 30 minutes for this routine. letting you lose fat in the places you want. so use it where you can. Raise your hands to your side and up above your head. The muscle will help burn fat while you sleep and the increase in testosterone will help balance your hormones. All Rights Reserved. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008.hundreds of practical results that prove this. resistance training will sculpt muscles and stimulate testosterone. Don’t worry. 40 | P a g e . as you move your feet out to the side. 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. Then bring your feet back and hands back. If done properly. it’s going to be a pretty intense 30 minutes. It works the chest as well as other areas because greater general muscle mass will help burn more fat.
It may sound easy but it’s actually pretty demanding. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. 41 | P a g e . Alternating sit‐ups Lie on your back with knees up. Stationary seat You need to find a clear wall to do this. Hold for 30+ seconds and this is counted as one set. All Rights Reserved. Put your hands just behind your ears and sit‐up as you alternate which elbow and knee you connect. Push your back on the wall as you’re in a position you would be in if you were sitting in a chair.
The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. Now step up with one foot and join with the other foot. The step should go up to mid shin level. Repeat with alternating feet stepping up. All Rights Reserved. Then step down.Step up Whip out something sturdy you can step on such as a small stool. 42 | P a g e .
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. Lie on your stomach and stretch your hands and arms out in front. 43 | P a g e . When doing diamond hands exercise. The beginner version is to lift up from your knees. 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. Also. 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. take 1 second to go up and 3 seconds going down. it also conditions your abs and your entire torso area. This specialized pushup not only strengthens your chest. All Rights Reserved. keep your back straight to avoid straining any muscles. just over your head.
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. 44 | P a g e . All Rights Reserved. It works best to perform them one by one and then repeat 2 more times from the start. 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. So there will be 3 sets of 12 for each. At this rep range and rest interval. 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.
squeeze the entire pectoral area firmly in your palm. Keep the muscle flexed at this time as well. This is just tensing the muscle so it becomes hard. All Rights Reserved. Next as you feel blood flowing there for a minute. Rub and massage the pectoral area. 45 | P a g e .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. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. 3. Your pectorals will naturally flex as well. your pectorals as hard as you can. Hold this flexed position for 2 minutes during this time. as if blood is flowing through the area. Here’s how we do it: 1. do this for about 1 minute. Normally you can do this by flexing your arm and doing this by the side. Flex the area of your chest. 2.
This is like you are holding your arms behind the back. On non‐workout days use this variation B. lowered behind your buttocks. while standing up. 1. Stretch your arms and hold your hands together behind your back. 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. 46 | P a g e . Now. once in the morning. Variation B of the iron squeeze method does a noticeable trick on the outside of the pectoral areas. then again at night. breathe in deeply to expand your chest out so your back is perfectly straight. 2. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. All Rights Reserved.
Make sure you maintain the fat loss methods at the same time. Flex the chest area WHILE stretching to the best of your ability. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. This is meant to stimulate not only the muscle underneath but also nerve endings not frequently used by sufferers of the condition. Hold it there for about 30 seconds. 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 . All Rights Reserved.3.
The same thing happens in your body. 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 means if you’re doing resistance training in the morning. Is it when it’s traveling the fastest? No! It’s actually when you’re accelerating… when the car is trying to gain speed. it’s best to come back in the evening or the next day to do cardio. 48 | P a g e . It’s also helps reduce stress. You can get quicker results is shorter time by using fluctuating intensity The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. The one important thing with cardio is to have sessions at least 6 hours apart from resistance training to avoid over training. but it’s also good to have activities you can do by yourself. 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. I do recommend taking up a recreational physical activity to help get your recommended 3‐5 cardio sessions in each week. Group sports are great for cardio. strengthens your heart and lungs and it’s also great for your bones. Think about a car and when it uses the most gas. but you can almost trick your body into losing more on your chest by using iron squeeze technique before and after. Most people believe intensity in cardio training session means how quick you go or how high the resistance is.The Right Way To Do Cardio Cardio is probably the best thing your can do for fat loss. All Rights Reserved.
try out a couple and find the one you like. 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. Then alternate between slow and fast speeds but trying to get slightly faster every time. Group sports just let this happen without you having to think about it. this will do wonders for your body if you do it 1‐2 times a week. The arm rotations will help strengthen your pectoral outer areas.training. Swimming is one exercise that will burn fat fast. but I have been happily surprised. The method that was taught to me was to divide up your session into intervals of 1 minute. Join a recreation swim club if you have to. don’t settle for the first club you find. The next exercise I highly recommend is aerobic walking but this has a bit of a twist to add fluctuating intensity. co‐ordination and discipline in yourself. I found a squash partner and have permanent scheduled times every week. Another thing you could consider taking up is swimming. Martial arts also has many other benefits including self‐ confidence. Later on I also added playing squash a couple times a week. I always thought it was just for kids. but it’ll really easy when you just have fun doing it. So what can you do? I personally have taken up martial arts which has been great. All Rights Reserved. You might think that I have quite a full schedule. This can be The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. This will push yourself. 49 | P a g e .
take an aerobics class. This makes all the difference. when your body has no carbohydrates to burn. This is especially true for fat on your pectoral and belly areas. Less time. The session does burn less calories. 50 | P a g e . doing cardio first thing in the morning on an empty stomach will seriously maximize fat loss. You can use interval training on gym cardio equipment too. Thus.really intense so you might want to limit these interval sessions to 20‐30 minutes. run. I strongly encourage doing cardio the very first thing in the morning. jump rope. 95% of the people I see at the gym The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. 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. it starts burning that stored fat instead. walk. before you even eat. In my opinion. All Rights Reserved. you haven't eaten anything for many hours because you were sleeping. When you do cardio first thing in the early morning. or bike. but you actually burn more calories after your session then you normally would. aerobic exercise has to be very intense for maximum effectiveness. Remember. This is by far the most effective time for cardio training. So does it burn fewer calories? Well the answer is yes and no. jog. quicker results – that’s what this program is all about. Whether you swim.
51 | P a g e . and muscles that “burst” stimulus. like you get in interval training. This is due to the fact that they are exercising at a low heart rate.sweating the machines are wasting their effort and time. the end result is usually minuscule. Sadly. This does not give the heart. lungs. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. They'll spend hours and hours doing the stationary bicycle or Stairmaster. All Rights Reserved.
Low reps. This is what the routine revolves The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. but now I don’t know what I’d do without it. if you’ve been training in a gym for a while. Frankly I know both sides because I used to hate the thought of going to the gym. The short rest intervals also makes this routine aerobic. sculpting the areas you want. others love to hate the gym. splits. high reps. Compound exercises combined with the escalating density of the weights allow heightened testosterone levels and stimulates muscle fibers. But if you want to accelerate results and also do wonders for your health. heightened testosterone levels and muscle sculpting. this advanced gym program is the way to go. you can just integrate these methods into your current routine. high sets. 52 | P a g e . Also.The Advanced Gym Program That Quickly Dissolves Chest Fat Some people can’t go without their gym memberships. Those endorphins that kick in during a workout… Just love it. I am going to show you the weight room regime that will focus on exactly what we want. compound focused. So you can turn your focus to dissolving your chest fat. All Rights Reserved. Beyond the home exercises. I’ve read quite a bit of literature on the topic of training in the gym. But I’ve found what works the best for losing man boobs. The Chest Coach System is good without this gym program. which will build your metabolism and burn more fat. full body. isolation focused… I’ve probably tried every imaginable different type of workout.
with at least 1 day rest in between. The routine works best if done three times a week.around. 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. 53 | P a g e . The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. then hold for another second. It employs compound chest exercises. otherwise you will be overtraining. 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. a rest period of around 45‐60 seconds in between each set is ideal for recovery. Each exercise has 2 phases. Record your progress in a table like this (you can print it out and add it to your Chest Coach Journal). Wednesday and Friday to work really well. Also. then take 3 seconds to take the weight back. but you still have good form. All Rights Reserved. Each weight for every rep range should be just enough so you are just struggling at the end. The resistance phase should be done quickly. the resistance and then bringing the weight back. You should also look to slightly increase weights every 2 weeks. I have found Monday. These are done at the start and at the end. This is 5 seconds for each rep. over 1 second. as well as back and legs as these are the major muscle groups in your body. Workouts need ideally need to be less than 50 minutes to be effective. to maximize results for your chest. It’s easier to let this go longer so be aware of this and restrict it.
squeezing the chest muscles. Push up while turning palms in. Hold the weights on your legs and put them on your chest as your sit back. palms faced down. All Rights Reserved. 54 | P a g e . Take them out to the side. Bring back to the side. How to do each exercise: Dumbbell Incline presses Put the incline of the bench to about 35 degrees.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. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008.
maintaining posture and squeezing shoulder blades together. You can lean back slightly as long as your back is kept straight. Dumbbell Incline presses Seated cable rows – Keep knees bent and back straight. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. All Rights Reserved. on the straight part before the bend. Pull the cable towards you. Wide grip lat pull down Hold the bar wide. 55 | P a g e . Release back slowing and repeat. Release back up slowly. Pull to your chest in front while keeping your back straight.
The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. Seated duel dumbbell curls Put the bench in an upright or slightly angled position. Take the dumbbells back twisting palm to original position. All Rights Reserved. so your palms face your chest at the top. Triceps pushdown On the triceps cable machine take position. 56 | P a g e . Extend your arms down. Bring back up slowly. palms facing in. Pull both dumbbells towards your chest while twisting. Hold a dumbbell in each hand. back straight while leaning slightly in. but avoid locking elbows. Pull the bar down moving your elbows toward your side.
touching your right elbow to your left knee. load up weight and put stoppers in if available to prevent injury. 57 | P a g e . Repeat for the other side. On the hack squat machine. Alternated weighted crunches Lie down with your knees up. Remember to lock the machine after finished. All Rights Reserved. Push up using your shoulders. Get into position so the machine is supported by your shoulders and your knees are slightly bent. unlock machine and squat to the point where your upper legs are just about at a right angle to your lower leg. ensuring your neck is straight and not straining. I’d advise you to grab someone from the gym staff to demonstrate first to avoid injury.Assisted Squats If you haven’t done this one before. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. Then crunch up. Push back up and repeat. Grab a weight plate and hold it to your chest.
All Rights Reserved. Also there’re 2 arm exercises there that are optional. try cardio equipment on slow for 3‐5 minutes to cool down. without necessarily needed any assistance from anyone else. 58 | P a g e . but that’s because they don’t know what it’s for. At the end of a workout. But you should feel comfortable with each exercise before you enter the gym.Dumbbell decline bench presses Put the bench in decline. and then perform as for dumbbell incline bench press. You do it to avoid feeling really tired right after and reduce the change of injury. This workout is also great if you don’t have a gym partner yet. you start and finish with your chest. Most people avoid a cool down after the gym. As you can see. 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. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. Keep at these and remember to drink plenty of fluids over the course of your workout.
59 | P a g e . you should feel less tempted to be hungry at each urge. The point has a direct effect on the brain’s trigger for appetite. with your index finger. All Rights Reserved. One important point is on the protruding cartilage on the outside of the ear. but your habits have driven this desire to come out when it’s not needed. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. press and hold this point for 3 minutes.The Ancient Chinese Acupressure Secret After speaking to numerous people who are familiar in this area. a few spoke of pressure points that stimulate certain areas of the brain. you may not need food. By doing this pressure exercise. It works nicely! The main benefit is to use this towards controlling when and how often you are eating. Even go ahead and massage it gently. especially if you have those problems. It is shown in the illustration below: Simply. This will turn into over consumption if not controlled. In particular. the one of interest to us is that which controls dieting and fat loss. Many times.
It is believed that 90 to 95% of all cases are from the first type. “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. The key to solving this case is simply intense fat loss methods as described above. This case does not involve enlarged glands or ducts. I have also taken a few excerpts from interviewing some experts on this topic. concise manner because this is very helpful information for those who want to dig deeper into the nature of gynecomastia. It is normally considered that there are three types of gynecomastia. All Rights Reserved. The first type is simply having an excessive percentage of body fat. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. 60 | P a g e . This will cause both the belly and chest areas to protrude out naturally.
and never leave. This leads to…. which is linked to the liver. All Rights Reserved. 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. even if the rest of the body leans out. The second type of this case is normally seen when the fat is concentrated inside the chest. this chest fat will eventually budge to normal. Many people falsely believe it’s hopeless or that “spot fat loss” (concentrating only on losing fat in the chest region) is impossible. Usually. 61 | P a g e . The causes of the second type are generally post‐puberty induced where the body estrogen factors cause the fat to store up. Alcohol abuse is another potential cause or agent that contributes to this category. Taking drugs to re‐initiate a testosterone cycle is not recommended. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. in my opinion. Aside from fat deposit. effecting where fat is stored. This is true to some extent. It is yet not certain exactly how this produces enlarged breasts. 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. because the results can go either way. which further leads to the “male breast” appearance. it can also cause the duct glands behind the nipple area to enlarge. but with a diligent effort at the Chest Coach techniques.
There are a couple ways to pinpoint your category out of the three mentioned. This can also contribute to a hormone imbalance and particularly creates the effect in young men going through puberty. The unsymmetrical nipples case can be rather difficult. this is your lucky day because it’s all about intensive fat loss.The reason it’s very difficult is because the situation is very unpredictable depending on the drugs/substances that were abused. The first type is very obvious given that you can measure your height/weight ratio and body fat percentages at your doctor’s office. even after losing a significant amount of weight. 62 | P a g e . All Rights Reserved. then most likely you have the second category of this condition. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. Normally the breasts here are very unsymmetrical or disproportioned. There is also speculation of where hormone‐treated livestock may have some effect on humans who may or may not be susceptible to this. if you’ve had “man boobs” all your life. Now. In many cases. where the glands in the breast area are naturally larger. Obesity is the first thing to reduce before giving any other conclusions to the other two categories. even in the newborn. Lots of direct massage and iron squeeze will reduce this over time. but you have to see over time. there is no correlated evidence yet. If the nipples are enlarged and disproportionate. However. the last category is virtually “congenital” gynecomastia.
I avoid the surgery at all costs. All Rights Reserved. This will factor away the primary variable. It is far better to be safe than sorry. Only if you feel you have been struggling with the third case. The same goes for signs such as pain or strange discharge. this normally only reduces it to some degree. then it is most likely the third category. but that’s me. as it may an indicator of something more serious than fatty tissue and hormone imbalance remnants. this may be a very serious issue and it is highly recommended to consult your medical professional immediately. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. 63 | P a g e . By using the mentioned methods.Note that if your breasts are significantly asymmetrical. When in doubt. however many times it’s not possible to totally eliminate it. a mammography or x‐ray with your doctor or medical professional can reveal a lot about your medical condition. You’ll need to make that personal decision if this is the case for you. 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). if you have had a chronic condition or a period of drug usage (normally steroids or some testosterone altering substance). so have it checked in those cases. should you consider the surgeon. Aside from those cases.
64 | P a g e .An End Note From Cliff These outlined techniques have been the most effective. natural method to eliminate man boobs from your life without the use of surgery. Cliff Manchaster The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. I love to know how my readers fare with these discovered techniques. Do email me your story when you get success in the long term. All Rights Reserved. so if you do have any improvements that have worked well for you. I hope you benefit well from these techniques as I and hundreds of members have. To your new found success. The results of this program are usually permanent and there have been no reported cases where man boobs have come back. please let us know so we can share it with other members. The Chest Coach System has evolved into the concise description of these specialized techniques due to member feedback. We’re always looking on ways to improve.
we’ve seen them all. All Rights Reserved. Nevertheless. Nevertheless. you’ll be the first to know as one of our members. 65 | P a g e . Sure there are many supplements that make big claims. That’s why we don’t recommend you taking any of these. there’s probably a way to package that in a pill of some sort that has the same effects. there is nothing out there yet. I guess if there are ways to naturally get rid of man boobs. The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008. They are mostly developed by small one man operations and don’t have the research budget to make any real inroads. which resulted in instant nausea. Some have even had dangerous consequences for some of our subscribers. if something does come up. vomiting and muscle spasms. but none have proved to have any consistent results.My View On Man Boobs Supplements I do believe that one day there will be some sort of supplements worth mentioning in this section. And yes.
All Rights Reserved. with exclusive techniques that are found nowhere else. 66 | P a g e . PROVEN system. This unique system sells extremely well because it is a field‐tested.losemanboobs.html The “Chest Coach System” Manual By Cliff Manchaster Copyright 2008.com/iaffiliates. go to: http://www. To create your own referral link and to track your commissions.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.
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