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Mojo$Multiplier$

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2012©$Neil$Cannon$–$All$Rights$Reserved$ $ www.MojoMultiplier.com$ $

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$Medical(Disclaimer$

The$information$within$this$manual$is$solely$intended$as$reference$material.$It$is$not$medical$or$professional$advice.$Information$contained$herein$is$intended$to$give$you$the$tools$to$make$informed$decisions$about$your$personal$appearance$and$lifestyle.$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$professionals$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$about$reducing$man$boobs$for$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,$without$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$program.$You$agree$to$assume$any$and/or$all$risk$associated$with$or$derived$from,$directly$or$indirectly,$the$use$of$the$information$contained$in$this$program.$The$author$and$publisher$shall$have$neither$responsibility$nor$liability$for$the$consequences,$injuries,$or$loss$relating$to$the$information$provided$in$this$program.$$

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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$will$vary$according$to$individual$efforts$and$environmental$factors.$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$Mojo$Multiplier.$$Law$prohibits$distribution$of$anything$contained$within$this$transferred$material$without$written$consent$from$the$author$to$distribute$this$exact$material.$Distribution$in$any$form$will$be$prosecuted$to$the$fullest$extent$of$the$law,$Internet$provider$notifications,$and$civil$lawsuits.$$

By$reading$this$material$you$agree$that$you$understand$what$follows$is$for$educational$purposes$only.$By$reading$this$book$you$also$agree$that$you$will$check,$or$do$already$understand,$and$will$abide$by$all$national,$state,$federal$and$local$laws,$rules,$statutes,$regulations$and$community$standards$in$the$use$of$this$material.$If$necessary,$you$will$seek$proper$professional$advice$beforehand.$$

To$the$author’s$knowledge,$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.

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TABLE(OF(CONTENTS(

TABLE$OF$FIGURES$.........................................................................................................................................................$4$

Introduction$..................................................................................................................................................................$5$

Chapter$1:$Causes$of$Feminisation$..............................................................................................................................$10$

Oestrogen$...............................................................................................................................................................$10$

Hormonal$imbalance$during$puberty$.................................................................................................................$10$

Aromatisation$.....................................................................................................................................................$10$

Environmental$oestrogen$...................................................................................................................................$11$

Excess$body$fat$........................................................................................................................................................$12$

Can$excessive$weight$training$lead$to$man$boobs?$................................................................................................$15$

Chapter$2:$Adopt$New$Eating$Habits$...........................................................................................................................$16$

The$best$diet$tips$to$avoid$environmental$xenoestrogens$.....................................................................................$16$

Organic$vs.$Non$Organic$.....................................................................................................................................$16$

Meat$...................................................................................................................................................................$16$

Poultry$and$eggs$.................................................................................................................................................$17$

Fish$......................................................................................................................................................................$17$

Pigs$......................................................................................................................................................................$18$

Dairy$...................................................................................................................................................................$18$

Soy$......................................................................................................................................................................$18$

Alcohol$................................................................................................................................................................$19$

Oestrogen_fighting$foods$........................................................................................................................................$20$

Fats$.....................................................................................................................................................................$20$

Fibre$....................................................................................................................................................................$20$

Cruciferous$Vegetables$.......................................................................................................................................$21$

Mushrooms$.........................................................................................................................................................$21$

Cholesterol$.........................................................................................................................................................$21$

Zinc$.....................................................................................................................................................................$22$

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Onions,$garlic$and$beans$.....................................................................................................................................$22$

Best$Methods$For$Burning$Stubborn$Fat$................................................................................................................$22$

Adopt$a$positive$mindset$....................................................................................................................................$23$

Is$calorie$counting$the$only$way$to$lose$FAT?$.....................................................................................................$24$

The$Importance$of$Regular$Feeding$...................................................................................................................$26$

Carbohydrates,$Blood$sugar$and$Insulin$.............................................................................................................$26$

An$introduction$to$the$requirements$of$dietary$fat$...........................................................................................$28$

Is$today’s$standard$of$diet$a$healthy$way$of$living?$............................................................................................$30$

So$what's$the$best$way$to$go$about$your$diet?$..................................................................................................$33$

Chapter$3:$Exercise$methods$to$Raise$Testosterone$And$Increase$Metabolism$.........................................................$37$

Cardiovascular$Training$...........................................................................................................................................$37$

Endurance$Cardiovascular$Training$....................................................................................................................$38$

High$Intensity$Interval$Training$(HIIT)$.................................................................................................................$39$

Weight$Training$.......................................................................................................................................................$41$

Weight$training$Increases$Testosterone$.............................................................................................................$41$

Building$Muscle$Increases$Your$Basal$Metabolic$Rate$(BMR)$............................................................................$42$

Home$Exercises$for$Muscle$Gain$and$Testosterone$Enhancement$....................................................................$44$

The$Importance$of$a$Protein$Shake$After$Your$Workout$....................................................................................$47$

Chapter$4:$Additional$ideas$and$natural$supplements$................................................................................................$49$

Low$Testosterone$Levels$.........................................................................................................................................$49$

Fat$Loss$Promotion$.................................................................................................................................................$50$

The$Wonders$of$Green$Tea$&$Oolong$Tea$..........................................................................................................$51$

The$Wonders$Of$Water$.......................................................................................................................................$52$

Muscle$Building$Enhancement$And$Skin$Firming$....................................................................................................$53$

Chapter$5:$Testosterone_boosting$lifestyle$tips$..........................................................................................................$55$

Lower$Your$Stress$Levels$.........................................................................................................................................$55$

Get$Enough$Sleep$....................................................................................................................................................$55$

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Avoid$or$Strictly$Limit$Alcohol$Consumption$..........................................................................................................$55$

Eat$the$Right$Types$of$Food!$...................................................................................................................................$56$

Chapter$6:$The$System$To$Raise$Testosterone$And$Get$Your$Mojo$Back$Forever!$.....................................................$59$

Eat$wisely$and$avoid$‘diets’$to$promote$fat$loss$and$maintain$a$healthy$figure$.....................................................$59$

Boost$your$resting$metabolic$rate$(RBR)$with$effective$exercising$.........................................................................$60$

Avoid$environmental$oestrogens$and$maintain$hormonal$balance$........................................................................$61$

Conclusion$...................................................................................................................................................................$62$

References$...................................................................................................................................................................$63$

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TABLE(OF(FIGURES(

Figure$1:$Summary$of$carbohydrates,$proteins,$fats$and$fibres.$.................................................................................$35$

Figure$2:$Shopping$List$................................................................................................................................................$36$

Figure$3:$Comparison$of$sprint$athlete$and$endurance$athlete$..................................................................................$40$

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INTRODUCTION((

I$was$in$a$salon$recently$getting$a$massage$and$I$got$talking$to$the$beauty$therapist$about$this$book$and$the$training$program$I$have$designed$to$accompany$it.$I$explained$the$negative$effects$that$excess$oestrogen$(the$female$hormone)$is$having$on$guys.$She$was$intrigued.$It$transpires$that$she$was$currently$researching$the$topic$because$her$daughter$was$experiencing$menstrual$problems$linked$with$excess$oestrogen$from$the$environment.$It’s$affecting$women$as$well$as$men.$Excess$oestrogen$is$a$cause$of$Breast$Cancer$and$men$are$suffering$from$it$too$nowadays.$

I$told$her$that$I$help$guys$raise$their$testosterone$levels$naturally$by$fending$off$the$effects$of$‘environmental’$oestrogen$through$nutrition$and$exercise.$$I$said$that$men$are$being$feminised;$that$sperm$counts$have$almost$halved$in$50$years,$testosterone$levels$are$at$an$all$time$low$and$the$no.1$cosmetic$surgery$performed$on$men$is$Gynecomastia$(man$boob)$removal.$She$said:$“That’s$really$interesting.$Not$only$is$it$harming$men$but$it’s$harming$girls$too.$It’s(affecting(us(all,(yet(very(few(people(know(about(it.”$After$explaining$to$me$a$few$of$her$daughter’s$problems,$we$got$back$onto$the$topic$of$men$and$this$book$and$she$said:$“You$just$don’t$come$across$many$real$men$these$days.”$She$was$talking$on$an$emotional$level.$I$hadn’t$even$considered$this$side$of$things$but$it$got$me$thinking:$What$makes$a$real$man?$What$has$happened$to$the$alpha$male$we$once$were?$Could$oestrogen$be$causing$not$only$physical$problems$but$changing$us$on$a$mental$level$as$well?$I$then$booked$myself$in$for$a$manicure$and$pedicure$and$was$on$my$way.$$

Jokes$aside,$it$made$me$look$into$this.$Not$only$are$we$men$becoming$more$feminine$in$our$appearance$but$we’re$losing$our$masculinity$in$a$number$of$ways.$Going$back$to$ancient$times,$men$were$built$to$be$strong,$powerful,$hunter_gatherers,$confident$and$fearless.$We$built$extraordinary$structures.$We$created$empires$and$conquered$land.$We$took$care$of,$and$protected,$our$wives$and$children.$On$the$subject$of$women,$do$you$know$what$the$number$one$trait$a$woman$looks$for$in$a$man?$$I’ll$tell$you.$It’s$confidence.$Do$you$think$your$confidence$takes$a$hit$when$you$don’t$look$and$feel$the$best$version$of$you,$when$you$have$high$levels$of$the$female$hormone,$oestrogen,$circulating$in$your$body?$You$bet$it$does.$I$experienced$first$hand$what$happened$to$my$confidence$when$I$took$much$more$price$in$my$appearance$and$got$into$shape$–$it$skyrocketed,$not$just$with$women$but$in$every$day$situations,$in$work$situations,$social$situations,$by$the$pool,$by$the$beach.$That’s$where$your$‘mojo’$comes$in.$$

The$English$Oxford$Dictionary$defines$‘mojo’$as:$“A$magic$charm,$talisman,$or$spell”.$The$term$has$been$more$widely$used$since$the$Austin$Powers$movies.$I$like$to$think$of$a$man’s$mojo$as$his$ability,$by$being$the$best$version$of$himself,$to$attract$not$only$his$perfect$partner,$but$also$the$best$people$(friends/peers$and$business$associates)$and$opportunities.$$

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When$I$say$alpha,$I$don’t$mean$it$in$derogatory$sense.$$I$mean$alpha$male$as$the$guy$with$confidence$(but$not$arrogant),$strength$(both$mentally$and$physically$–$but$not$a$bully),$a$leader$(but$not$a$dictator),$assertive$(but$not$controlling),$caring$(but$not$obsessive)$and$generally$a$pleasure$to$have$around.$$

This$book$was$initially$written$to$help$guys$lose$‘man$boobs’,$sometimes$referred$to$as$‘moobs’.$Low$mojo$and$man$boobs$are$closely$linked.$$Man$Boobs$or$using$its$medical$term,$Gynecomastia,$or$pseudogynecomastia,$are$on$the$rise$at$quite$an$alarming$rate.$At$the$same$time,$sperm$counts$are$dropping$off$fast,$as$are$levels$of$testosterone$in$men.$$This$book$provides$a$system$that$will$help$you$to$get$your$mojo$back$and$regain$a$masculine$physique$in$the$process.$Not$only$will$you$feel$and$look$good$with$your$shirt$off$in$public$but$you’ll$experience$a$new$found$level$of$confidence$and$self_esteem$with$more$mental$and$physical$energy,$stamina,$enhanced$libido$and$sex$appeal,$better$mental$clarity,$increased$motivation$and$increased$muscle$mass,$to$name$but$a$few$of$the$many$benefits$associated$with$higher$levels$of$testosterone.$$

You$may$be$wondering$what$made$me$write$this$book.$I’ll$explain.$I’m$a$34$year_old$male,$and$would$consider$myself$physically$fit;$I$can$run$10km/6$miles$in$a$decent$time,$I$cycle,$swim,$windsurf,$kite$surf$and$snowboard.$$$However,$until$recently,$I$was$never$able$to$firm$up$around$the$chest$area.$You$wouldn’t$necessarily$look$at$me$and$think$that$I$had$man$boobs.$It$was$more$of$a$self_confidence$thing;$I$was$aware$of$them,$and$I$would$alter$my$posture$and$tense$up$so$they$did$not$seem$existent,$particularly$when$my$shirt$was$off.$$Occasionally$a$trusty$friend$would$grab$them$and$ask:$“How$are$your$moobs$coming$on?”$It$wasn’t$until$I$began$researching$and$went$through$my$own$transformation,$that$I$realised$that$low$testosterone,$(T),$low$sperm$counts$and$man$boobs$are$all$closely$related.$$

Prior$to$my$research,$I$was$of$the$impression$that$men$would$have$man$boobs$if$they$were$overweight.$$I$had$never$had$a$six$pack$(at$least$that$was$visible),$so$maybe$if$I$lost$that$last$bit$of$stubborn$belly$fat$around$my$waist,$I’d$be$able$to$firm$up$around$my$chest.$Little$did$I$know$that$the$world$today$is$full$of$oestrogen$and$oestrogen_like$compounds$and$chemicals,$and$we$are$exposed$to$them$everyday$in$various$forms.$$This$imbalance$of$hormones$leads$to$man$boobs,$lower$sperm$counts$and$low$testosterone$as$I$explain$later.$Something$really$quite$worrying$is$happening$in$our$modern$environment$and$this$book$aims$to$raise$awareness$of$this$and$provide$a$solution.$$

In$January$2011,$The$BBC$and$The$Guardian$Newspaper$brought$to$our$attention$some$shocking$statistics$about$the$number$of$man$boob_reducing$operations$performed$each$year$in$the$UK.$Figures$published$by$the$British$Association$of$Aesthetic$Plastic$Surgeons$or$BAAPS$(yes,$that$really$is$its$acronym)$showed$that$operations$to$correct$gynecomastia$in$men$grew$by$27.5%$in$

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2010$from$581$to$741,$while$overall$male$cosmetic$surgery$grew$by$6.6%.$$Men$accounted$for$10%$of$all$cosmetic$procedures$in$2010.$These$men$sought$to$combat,$or$at$least$temporarily$deal$with,$their$gynaecomastia.$$Since(that(association(only(accounts(for(one(in(three(plastic(surgeons,(the(total(of(741(is(likely(to(be(more(than(2000(operations.$$In$2008,$the$figure$was$323,$compared$with$581$in$January$2009.$$Five$years$ago,$just$22$gynecomastia$operations$were$performed$on$men.$$$

A$quotation$from$The$European$Society$of$Human$Reproduction$and$Embryology!annual$conference$in$the$United$Kingdom$stated:$“One$recent$analysis$found$that$in$France,$the$sperm$concentration$of$men$decreased!by!nearly!one-third!between$1989$and$2005”.$$

By$the$time$you$have$read$this$book,$you’ll$know$how$to$avoid$exposure$to$these$unseen$forces$so$you$can$protect$your$sperm$count$and$raise$your$testosterone$levels$completely$naturally$with$effective$exercise$and$nutrition.$For$the$purpose$of$those$who$do$suffer$from$man$boobs,$the$content$on$man$boobs$will$be$left$in.$It’s$useful$for$those$who$do$not$suffer$from$man$boobs$to$understand$the$effects$that$oestrogen$is$having$on$men.$Just$ask$yourself:$“If$oestrogen$is$causing$many$guys$to$develop$man$boobs,$how$is$it$affecting$me?”$

Man(Boobs((

Man$boobs$vary$in$appearance.$$At$the$lower$end$of$the$scale,$some$males$will$simply$have$nipples$that$are$considered$larger$than$‘normal’,$whilst$at$the$other$end$of$the$scale,$males$will$have$a$lot$of$excess$breast$tissue$located$in$the$chest$region.$$(I$say$males,$as$opposed$to$men,$as$this$condition$often$occurs$in$puberty.)$This$excess$breast$tissue$can$cause$skin$folds$to$take$place,$making$it$appear$like$female$breasts.$$

The$more$extreme$condition$is$most$prevalent$in$those$who$are$overweight,$as$breasts$are$naturally$made$up$of$fat$tissue.$$

Many$men$who$are$suffering$from$man$boobs$endure$this$condition$as$they$are$not$aware$of$what$can$be$done$to$help.$$They$are$often$embarrassed$to$remove$their$shirts$whilst$swimming$or$at$the$beach,$and$will$often$avoid$the$gym.$$Tighter$fitting$clothing$can$accentuate$the$condition;$so$baggy$clothing$is$usually$worn$to$conceal$the$appearance.$$In$extreme$cases,$social$situations$are$avoided$altogether$if$self_esteem$is$low.$$

If$having$man$boobs$affects$your$self_confidence,$the$condition$can$affect$your$overall$lifestyle$which$means$you’re$missing$your$‘mojo’.$For$example,$you$may$not$feel$good$dating$or$approaching$women$(or$indeed$men).$$You$might$even$isolate$yourself$from$others.$$This$is$unhealthy$and$can$lead$to$depression.$This$is$why$it$is$so$important$to$do$everything$you$can$to$put$it$behind$you.$$

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Fortunately$there$is$good$news!$You$can$take$control$of$the$situation.$You$already$know$this$or$you$wouldn’t$have$bought$this$book.$You$do$not$have$to$live$with$this$condition$forever.$$There$are$proven$ways$to$treat$and$manage$it$_$and$naturally.$$$$

Your(Mojo(

In$this$book,$it$is$my$aim$to$help$you$get$your$mojo$back.$You’re$going$to$learn$how$to$sculpt$for$yourself$a$masculine$physique$and$raise$your$testosterone$levels$helping$you$be$the$man$you$want$to$be.$We$are$going$to$address$the$following:$$

• Causes$of$man$boobs,$low$sperm$counts$and$low$testosterone$levels$• Dietary$techniques$to$reduce$or$eliminate$exposure$to$oestrogen,$the$best$foods$to$

tackle$it$once$in$the$body$and$how$to$raise$your$metabolism.$$• Non_dietary$ways$to$avoid$oestrogen_like$compounds.$(Most$of$you$reading$this$will$

have$never$heard$of$these$methods)$• Exercise$methods$to$build$muscle,$burn$fat$and(increase(metabolism$• The$use$of$natural$supplements$to$help$raise$testosterone$• Testosterone_boosting$lifestyle$tips.$We$will$examine$the$best$methods$to$help$you$

balance$your$hormones.$$• A$system$to$use$daily$to$maintain$a$masculine$physique,$balance$hormones$and$raise$

testosterone.$$

The$presence$of$man$boobs$is$hormone_related,$as$is$a$lack$of$mojo.$If$you$are$not$taking$care$of$the$hormonal$element,$you’ll$struggle$to$be$the$man$you$aspire$to$be.$Hormone$levels$need$to$be$optimised$and$balanced;$I$will$endeavour$to$show$you$precisely$how$to$do$this.$$

Best$of$all,$every$technique$mentioned$in$this$eBook$is$100%$natural$and$completely$safe$to$use.$$$

You$may$come$across$some$unnatural$options$that$are$available$to$boost$testosterone$and$reduce$man$boobs,$such$as$drugs$or$the$ultimate$resort$–$surgery.$$I$would$personally$steer$clear$of$these$methods.$$There$are$too$many$natural$methods$to$try$first$that$should$take$care$of$the$problem$for$you.$$A$'quick$fix'$might$put$your$health$in$jeopardy,$cost$a$lot$and$the$condition$will$probably$return$again$if$you$do$not$change$your$diet$and$lifestyle$choice.$$

Stay$natural$in$your$approach$and$you$will$see$the$long$lasting$results$that$you$desire.$$$

So$let's$get$started,$by$discussing$why$these$problems$occur$in$the$first$place.$$

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CHAPTER(1:(CAUSES(OF(FEMINISATION((

OESTROGEN$

HORMONAL$IMBALANCE$DURING$PUBERTY$

During$puberty$there$is$often$an$imbalance$of$hormones$in$the$body$where$males$have$a$higher$amount$of$the$female$sex$hormone$(oestrogen)$than$the$male$hormone$(testosterone).$$

Testosterone$is$responsible$for$the$lowering$of$the$voice,$the$growth$of$facial$hair,$and$the$overall$trend$to$add$lean$muscle$mass$to$the$body.$Oestrogen$is$responsible$for$the$increase$in$body$fat,$weight$gain,$and$the$development$of$breast$tissue.$In$terms$of$hormones,$it$is$often$the$case$that$males$suffering$from$this$problem$take$on$characteristics$more$similar$to$those$of$females.$$

If$a$boy’s$testosterone$levels$are$low,$he$may$not$build$up$as$much$lean$muscle$mass$as$that$of$his$peers,$but$instead$may$begin$to$gain$additional$body$fat.$$Furthermore,$facial$hair$growth$may$be$slow$or$non_existent,$also$showing$evidence$that$there$is$a$low$concentration$of$testosterone$in$the$body.$$

Conversely,$in$some$situations$there$may$not$be$a$lack$of$testosterone.$In$these$cases,$the$testosterone$is$present,$but$the$receptor$sites$for$the$testosterone$are$not$functioning$correctly,$meaning$that$the$body$is$not$responding$to$it$as$it$should.$Oestrogen$then$starts$to$dominate$and$the$breast$tissue$starts$to$grow.$$This$leads$to$the$development$of$man$boobs,$medical$term$for$which$is$Gynecomastia.$

For$some$boys$who$develop$this$during$the$early$years$of$puberty,$the$problem$may$naturally$disappear$as$the$body$eventually$begins$to$normalise.$Testosterone$levels$increase$whilst$the$female$hormone$levels$decrease.$$It$may$take$a$few$years$for$them$to$return$to$an$entirely$‘normal’$level;$but$given$time,$it$will$usually$happen.$$

AROMATISATION$$

In$males,$oestrogen$production$mainly$occurs$from$peripheral$conversion$(aromatisation)$of$androgens$to$oestrogens.$$Gynecomastia$occurs$because$aromatase$(an$enzyme)$activity$is$too$high.$$Aromatisation$is$responsible$for$converting$testosterone$of$androstenedione$to$estrone$(an$oestrogen)$and$testosterone$to$estradiol$(another$oestrogen$associated$with$tissue$growth).$(Swerdloff,$MD$&$Ng,$2011)$$

More$simply,$Gynocemastia$occurs$because$of$a$rise$in$aromatase$activity$which$converts$testosterone$to$oestrogen.$$Belly$fat$contains$this$enzyme$so$the$more$belly$fat$you$have,$the$

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more$oestrogen$will$run$freely$in$your$body,$leading$to$a$decrease$in$testosterone.$Focus$on$burning$belly$fat$and$you’ll$increase$testosterone$levels.$$

Certain$drugs$can$cause$Gynecomastia.$Always$talk$about$this$to$your$doctor$before$going$on$any$medication.$Studies$have$shown$that$approximately$10$to$14%$of$Gynecomastia$cases$occur$from$the$use$of$drugs.$One$of$the$main$drugs$that$seems$to$promote$the$development$of$breast$tissue$is$Aldactone$or$‘Spironolactone’.$It$apparently$has$a$17%$rate$of$developing$condition.$(Bertram,$1999$&$Haynes$et$al,$2009)$

Both$Digoxin$and$Furosemide$are$also$reported$to$cause$the$same$condition.$$These$drugs$are$commonly$used$to$treat$heart$conditions,$so$if$you$suffer$from$heart$problems,$be$sure$to$tell$your$doctor$before$taking$these$medications.$$$

ENVIRONMENTAL$OESTROGEN$

Now$for$the$shocking$part…are$you$sitting$comfortably?$There$may$be$an$imbalance$of$hormones,$namely$lower$levels$of$testosterone$and$higher$levels$of$oestrogen$in$the$body,$due$to$daily$encounters$with$hormone_altering$chemicals.$$Oestrogen$is$everywhere$in$the$modern$environment,$namely$in$our$food$supply$and,$in$some$areas,$may$be$in$our$water$supply.$$However,$it$also$exists$in$polluted$air$that$we$breathe,$and$in$many$everyday$cosmetics$including$body(washes,(shampoos$and$deodorants$(the$most$prevalent$being$parabens).$$These$chemicals$are$also$found$in$PVCs$and$plastics.$$$There$are$more$oestrogenic$compounds$today$than$ever$before.$$$

The$following$hormone_altering$chemicals$are$found$in$products$listed$above:$

• BPAs$(Bisphenol$A)$–$found$in$plastics$such$as$bottles$and$food$trays$• Benzophenones$–$found$in$soaps,$shampoos$and$conditioners$• Paraben((found$in$deodorants,$colognes$and$creams)(

o butylparaben$$o ethylparaben$$o propylparaben$$

• Nonylphenol$–$found$in$detergents$• Phthalates$–$found$in$plastics,$pharmaceuticals$and$pesticides$• Sodium$lauryl$sulfate$–$found$soaps$and$conditioners$• Sodium$laureth$sulfate$–$found$in$soaps$and$conditioners$$• Teflon$–$found$in$food$containers$

(Darbre,$2006)$$

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Hormone_altering$chemicals$affect$reptiles,$animals$and$fish$as$well$as$humans.$$Unfortunately,$it$is$difficult$to$avoid$them$in$everyday$life.$$In$2002,$researchers$in$the$U.S$found$82$different$pharmaceutical$compounds$in$lakes$and$rivers.$$Other$studies$have$also$found$oestrogen$to$be$one$of$the$most$commonly$found$chemicals.1$

The$Centre$for$Disease$Control$and$Prevention$(CDC)$identified$that:$

• Pesticides$and$hormones$may$cause$hormone_related$changes$in$fish$• Animal$feed$and$feathers$may$stunt$the$growth$of$harmless$plants$in$surface$waters$and$

provide$nutrients$to$disease_causing$micro_organisms;$trace$elements$such$as$arsenic$and$copper,$are$harmful$to$human$health.$

Many$of$these$chemicals$have$also$been$found$in$water$supplies$across$the$UK,$and$scientists(have(shown(that(oestrogen(in(water(supplies(actually(alters(the(sex(of(fish(in(rivers.$$The$main$reason$for$this$is$said$to$be$down$to$the$female$contraceptive$pill;$but$is$also$due$to$animal$waste$making$its$way$into$rivers$and$lakes.$$70%$of$Western$women$use$the$contraceptive$pill.$When$they$pass$urine,$they$also$pass$large$amounts$of$oestrogen,$which$makes$its$way$to$our$water$systems.2$$$There$are$also$other$chemicals$widely$present$in$waste$water$that$have$been$shown$to$mimic$the$effects$of$oestrogen.$$All$of$these$chemicals$reach$water$treatment$plants,$most$of$which$were$not$designed$to$remove$them.$$On$29th$January$2011$The$Independent$newspaper$reported$that$the$Department$of$Environment$Food$and$Rural$Affairs$and$the$official$Natural$Environment$Research$Council$found$that$just$under$fifty$percent$of$male$fish$sourced$from$10$rivers$across$the$UK$over$the$last$five$years$had$developed$eggs$in$their$testes$and/or$female$reproductive$ducts.$$Sperm$counts$of$men$in$Britain$have$dropped$dramatically$over$the$last$half_century$according$to$environmentalists.3$

These$types$of$oestrogens$or$xenoestrogens$(foreign$oestrogens)$are$a$problem$in$the$environment.$Extensive$research$is$being$conducted$to$examine$their$effects$on$the$health$of$the$human$population.$$Whilst$we$cannot$avoid$these$chemicals$altogether,$we$can$reduce$exposure$and$increase$our$detoxification$mechanisms.$$We$can$take$measures$to$tackle$the$effects$of$being$exposed$to$these$chemicals.$$The(liver(is(primarily(involved(in(eliminating(

redundant(hormones;(but(reducing(exposure(is(crucial.$$(

EXCESS$BODY$FAT$

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

1$http://www.watershedcouncil.org/learn/pharmacueticals_in_our_waters/$2$(http://www.dailymail.co.uk/news/article_396612/Third_male_fish_rivers_changing_sex.html)$

3$http://www.independent.co.uk/environment/male_fertility_fears_over_pollution_in_water_supply_654356.html$

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Excess$body$fat$leads$to$more$peripheral$oestrogen$conversion,$as$fat$contains$aromatase$(the$enzyme$mentioned$earlier).$$Aromatase$converts$testosterone$to$two$different$types$of$oestrogen,$one$of$which$is$related$to$breast$tissue,$similar$to$that$found$in$female$breasts.$$Since$breast$tissue$is$primarily$made$up$by$storage$of$body$fat,$it$is$quite$normal$to$see$the$breast$tissue$increasing$as$one$begins$to$gain$weight.$$When$man$boobs$develop$in$this$form,$the$medical$term$is$more$often$referred$to$as$pseudogynecomastia.$$$

It’s$the$same$for$females.$$If$you$look$at$the$amount$of$essential$fat$in$males$and$females,$you$will$see$that$females$have$around$10%$more$body$fat.$This$is$partly$due$to$the$fact$that$their$body$must$form$breast$tissue$for$breast$feeding$purposes,$as$well$as$the$fact$that$higher$levels$of$body$fat$must$be$present$to$allow$the$female$reproductive$system$to$function$properly.$On$the$subject$of$females$and$oestrogen,$girls$going$through$puberty$are$reportedly$starting$their$periods$a$year$earlier$now$due$to$the$increased$oestrogen$in$the$environment$and$oestrogen$is$also$related$to$breast$cancer.$It$also$affects$their$menstrual$cycles.$Oestrogen$is$a$serious$concern.$

As$with$males,$when$females$gain$weight,$their$breast$size$increases.$$Most$women$will$never$be$able$to$lose$their$breast$tissue$entirely$as$it$is$part$of$their$genetics$and$body$type.$However,$if$you$look$at$some$women$who$are$affected$by$eating$disorders$and$very$underweight,$their$breast$tissue$will$be$small$and$they$will$appear$to$be$almost$flat_chested.$$Nevertheless,$the$case$still$exists$that$excess$weight$or$extreme$weight$loss$will$influence$the$size$of$the$breasts.$$

As$a$male,$you$are$not$as$prone$to$accumulating$body$fat$in$the$breast$region$as$females$(as$more$of$your$weight$gain$typically$goes$towards$your$abdominal$region$and$lower$back),$but$when$enough$weight$is$gained,$the$breast$size$will$increase.$$

Usually,$unless$the$problem$is$solely$hormone$related,$you$will$never$see$very$thin$males$with$man$boobs.$The$body$will$first$begin$accumulating$body$fat$in$other$areas,$but$as$more$fat$is$gained,$it$will$eventually$begin$to$accumulate$in$the$breast$tissue$as$well.$$

There$is$a$big$difference$in$the$shape$of$man$boobs.$$If$they$are$caused$by$a$simple$case$of$obesity,$they'll$often$appear$fuller$and$maintain$a$higher$position$on$the$chest$and$comprise$mainly$fat$tissue.$$Alternatively$a$small$lump$may$develop$under$the$nipple$and$be$made$up$of$glandular$tissue$that$feels$hard$to$the$touch$and$may$be$sensitive.$$$At$the$other$end$of$the$scale,$if$they$are$present$due$to$excess$rapid$weight$loss$they$will$be$droopy$and$have$a$hollowed_out$appearance,$looking$like$flaps$of$loose$skin$hanging$off$the$body.$$

The$treatment$for$each$of$these$is$slightly$different,$although$they$do$share$some$similar$characteristics.$If$you$suffer$from$man$boobs,$it’s$important$for$you$to$determine$which$type$of$condition$you$have,$and$address$it$appropriately.$$Always$seek$advice$from$a$doctor.$$

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If$you$have$man$boobs$as$a$result$of$being$overweight,$then$proper,$slower$fat$loss$procedures$must$be$followed.$(I$don’t$like$using$the$term$‘weight$loss’$as$you$can$burn$fat$and$gain$weight$due$to$increased$muscle$mass,$which$increases$your$metabolism$and$raises$testosterone.$For$that$reason,$I’ll$always$refer$to$fat$loss.)$While$it$is$likely$that$you$will$want$to$lose$your$excess$fat$as$fast$as$possible,$doing$so$will$increase$the$risk$of$your$developing$those$saggy,$hollowed_out$man$boobs.$$

When$you$burn$fat$more$gradually,$the$skin$has$a$chance$to$tighten$up$as$the$fat$loss$process$takes$place;$thus$you$see$greater$natural$firming$and$reduce$the$likelihood$of$developing$saggy$man$boobs.$

If$you$are$suffering$from$a$case$of$drooping$man$boobs$due$to$excess$fat$loss$in$the$past,$then$it$is$important$that$you$take$steps$to$tighten$the$skin$in$the$breast$region.$You$can$do$this$through$various$workout$practices$and$skin$care$regimens,$as$these$will$help$to$reduce$their$appearance.$$

Hopefully$by$now$you$will$have$understood$why$man$boobs$develop$and$how$testosterone$levels$decrease.$$To$recap,$when$man$boobs$exist$due$purely$to$a$hormonal$imbalance$in$the$body$which$leads$to$the$formation$of$female$breast$tissue$or$glandular$tissue$in$the$chest$area,$the$medical$term$is$Gynecomastia.$$Alternatively,$they$can$develop$due$to$a$combination$of$excess$body$fat$and$excess$oestrogen.$Too$much$body$fat$leads$to$higher$amounts$of$oestrogen$in$the$body$through$increased$aromatase$activity,$which$then$leads$to$the$development$of$man$boobs.$This$case$is$often$referred$to$as$pseudogynecomastia$or$lipomastia.$(Braunstein,$1993$&$Allee,$2006)$

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CAN$EXCESSIVE$WEIGHT$TRAINING$LEAD$TO$MAN$BOOBS?$

Do$not$fear$that$developing$larger$chest$muscles$will$lead$to$this$problem.$$Some$men$are$fearful$of$building$up$their$bodies$through$weight$lifting,$because$they$believe$that$all$their$chest$muscle$will$turn$to$fat$when$they$stop$training,$which$will$lead$to$man$boobs.$This(is(a(common(misconception(and(is(physically(impossible.($

It$is$not$possible$to$convert$muscle$tissue$to$fat$tissue.$$In$reality,$the$muscles$would$simply$shrink$and$you$would$become$flat_chested.$$If$you$stop$working$out$and$eat$a$high$calorie,$high$fat$diet$and$proceed$to$gain$body$fat,$it$may$appear$that$your$muscles$are$being$converted$to$body$fat.$$What$is$actually$happening$is$that$you$are$losing$muscle$mass$and$simultaneously$adding$fat.$$The$one$form$of$tissue$does$not$replace$the$other.$$

Some$men$are$concerned$that$skin$can$stretch$over$larger$muscles$through$body_building.$If$they$were$then$to$lose$muscle$mass,$that$would$leave$loose$skin.$Remember$that$you$would$have$to$build$a$hefty$chest$for$this$to$even$be$a$slight$concern.$This$is$something$that$almost$all$men,$apart$from$perhaps$the$most$extreme$bodybuilders,$would$never$experience.$$(The$use$of$steroids$presents$a$completely$different$case$for$gynecomastia$development.$Steroids$artificially$mimic$the$effects$of$testosterone$in$the$body,$facilitating$muscle$growth$and$reducing$body$fat.$$Here,$very$excessive$testosterone$levels$in$the$body$are$transferred$into$oestrogen.)$$$

So$don't$let$the$fear$of$man$boobs$keep$you$out$of$the$gym.$$If$done$right,$the$gym$will$help$ward$off$this$condition$when$incorporating$the$correct$exercise$regime.$$$

Now$that$we've$covered$the$basics$of$why$man$boobs$develop,$let's$start$getting$into$the$details$that$you$came$here$to$find$out$–$how$you$can$get(rid(of(them(forever.$$Using$the$right$techniques,$it$is$possible$to$have$a$life$without$this$condition.$$

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CHAPTER(2:(ADOPT(NEW(EATING(HABITS((

Here$we$are$will$discuss$the$following:$(

1. Best(diet(tips(to(avoid(environmental(xenoestrogens((foreign(oestrogens)(

2. Best(oestrogen[fighting(foods(

3. Best(methods(for(losing(stubborn(body(fat(and(shedding(those(man(boobs(

THE$BEST$DIET$TIPS$TO$AVOID$ENVIRONMENTAL$XENOESTROGENS$$

Whether$you$have$gynecomastia$or$pseudogynecomastia$and/or$low$T$and$low$mojo,$your$ultimate$goal$is$to$restore$the$hormone$balance$in$your$body$by$choosing$the$right$foods$to$eat.$$$

Your(hormone(levels(are(influenced(not(only(by(your(genes(but(also(by(what(you(eat.((

By$adding$more$testosterone_boosting$foods$and$omitting$foods$that$increase$oestrogen$levels,$you$will$create$a$diet$for$yourself$that$encourages$proper$hormone$production$in$the$body.$$Additionally,$the$right$diet$will$help$to$both$treat$the$case$of$hormone_related$man$boobs$and$prevent$them$from$developing$any$further.$$

ORGANIC$VS.$NON$ORGANIC$

Organic$food$is$that$which$has$been$grown$without$the$addition$of$chemically_made$pesticides,$fungicides,$herbicides$or$fertilisers;$meaning$that$it$is$also$free(of(antibiotics(and(oestrogen.$$Food$is$allowed$to$grow$as$nature$intended.$$$

MEAT$

Consider$how$most$cattle$are$reared$before$they$become$our$food.$$You$may$be$surprised$to$learn$that,$in$the$US$and$elsewhere,$a$chemical,$recombinant$bovine$growth$hormone$(rBGH),$is$pumped$into$cows$to$make$them$grow$larger$and$meatier$and$increase$their$milk$production.$$It$is$a$type$of$oestrogen,$and$has$been$used$in$the$US$since$1994.$$Europe(has(banned(this(practice$–$as$well$as$the$use$of$growth$hormones$in$all$animals.$($

Unfortunately,$many$cattle$and$other$animals$in$Europe$still$graze$on$pesticide[infested(plants(and(grass$which$contain$oestrogen_like$‘organachlorines’$that$build$up$in$animal$fat.$$They$are$also$fed$low_quality$grains$to$fatten$them$up.$$As$these$animals$were$not$designed$to$eat$such$grains,$they$can$become$ill.$$The$farmers$then$administer$antibiotics$to$counter$any$illness$caused$by$the$cheap$grain.$$If$we$eat$meat$from$these$animals,$we$consume$those$antibiotics.$

(

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POULTRY$AND$EGGS$$

Growth$hormones$are$illegal$in$poultry$production$in$both$the$US$and$Europe.$$However,$hens,$whether$they$are$meat$chickens$(broilers)$or$egg_laying,$are$often$kept$in$small$cages$(sometimes$in$their$own$excrement),$and$they$seldom$experience$the$light$of$day.$$Chickens$are$fed$antibiotics$to$counter$disease$(Check,$2004).$$The(fat(in(these(birds(is(also(known(to(contain(oestrogen[like(particles,$such$as$polychlorinated$biphenyls$and$polychlorinated$dioxins.$

The$quality$of$an$egg$depends$on$the$living$conditions$of$the$chicken$that$produces$it.$$Chickens(raised(using(intensive(farming(techniques(will(not(produce(the(best(eggs.$$In$2007,$a$US$study$concerned$with$the$nutritional$content$of$eggs$compared$organic$eggs$with$eggs$from$factory$farms$and$found$that$organic$eggs$had:$

• 1/3$less$cholesterol$$• 1/4$less$saturated$fat$• 2/3$more$vitamin$A$• 2$times$more$omega_3$fatty$acids$• 3$times$more$vitamin$E$• 7$times$more$beta$carotene$

They$also$found$that$“factory$eggs”$contain$omega_6$fats$which$can$cause$inflammation$in$the$body$and$increase$the$risk$of$heart$disease.$$However,$organic$eggs$contain$one$of$the$healthiest$forms$of$fat$for$humans,$omega_3.$$It$is$therefore$preferable$to$eat$only$organic(eggs(–$they$are$one$of$the$healthiest,$natural$and$well_balanced$foods$that$we$can$eat.$$$

Due$to$incorrect$information$provided$by$the$media,$most$people$are$of$the$impression$that$eggs$are$high$in$cholesterol$and$are$therefore$bad.$This$is$nonsense.$First$of$all,$there$are$two$types$of$cholesterol;$one$of$which$is$low$density$lipoprotein,$LDL,$which$people$know$as$‘bad’$and$the$other$is$high$density$lipoprotein,$HDL,$which$is$regarded$as$‘good’.$$Cholesterol$is$transported$between$cells$by$these$carriers$called$lipoproteins$as$cholesterol$does$not$dissolve$in$the$blood.$$Plenty$of$research$has$shown$that$that$eating$whole$eggs$can$actually$raise$your$HDL$cholesterol$to$a$higher$degree$than$LDL$cholesterol,$which$improves$your$overall$cholesterol$ratio$and$blood$chemistry.$Eggs$also$help$to$raise$testosterone.$So,$eat$organic$eggs,$and$lots$of$them!$I$tend$to$have$2_3$a$day$for$breakfast.$$$

FISH$

The$topic$of$fish$and$gender_bending$oestrogens$found$in$lakes$and$rivers$was$discussed$in$the$first$chapter.$$Try$to$avoid$freshwater$fish$unless$you$are$satisfied$that$the$water$supplies$are$

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not$contaminated$(through$conducting$your$own$local$research).$$Salt$water$fish(are(usually(safer.$$$

PIGS$$

Pigs$are$naturally$omnivorous,$which$means$they$eat$meat$and$vegetables.$$However,$in$intensive$pig$farming$they$are$fed$a$combination$of$grains$and$protein$sources$(soybeans$–$high$in$‘phytoestrogens’$_$plant$derived$oestrogens$_$or$meat$and$bone$meal).$$Piggeries$are$reliant$on$the$grain$industry.$$In$intensive$piggery$systems,$pigs$are$confined$to$individual$stalls$and$allowed$an$allotted$portion$of$feed.$The$individual$feeding$system$enables$famers$to$medicate$each$pig’s$food.$$The(close(proximity(between(animals(in(intensive(farming(methods(enables(

diseases(to(spread(more(rapidly.$To$prevent$disease$spreading$and$encourage$growth,$the$pigs$are$administered$with$drugs$such$as$antibiotics,$vitamins$and$hormones$–$which$are$passed$onto$us$when$we$eat$pork.$$

DAIRY$

As$discussed$above,$non_organically$raised$cattle$contain$oestrogen$in$their$fat.$Oestrogen$is$also$consumed$through$growth$hormones$(in$the$US),$pesticides,$grains$etc.$$Cows$pass$the$oestrogen$directly$into$their$milk,$which$we$then$drink.$$Dairy$products$will$be$discussed$in$much$greater$detail$in$the$next$chapter.$$For$now,$bear$in$mind$that$organic(production(is(the(best(solution$for$all$the$reasons$mentioned$above;$and$skimmed(milk(is(better$for$you$than$semi_skimmed$or$full_fat$milk.$$Raw$milk$is$even$better$(which$I$will$explain$soon).$(

Now$you$will$understand$why$you$are$recommended$buy(organic(produce(over(conventionally[grown(produce(wherever(possible.$The$next$topic$is$one$that$has$generated$a$lot$of$investigation$and$a$number$of$different$theories.$$$

SOY$

I$have$found$conflicting$research$on$this$topic.$$Soya$products$contain$weak,$naturally_occurring$phytoestrogens,$so$many$advise$not$to$eat$anything$containing$soy.$$However,$studies$have$shown$that$regular$consumption$of$phytoestrogens$can$reduce$cancer$by$reducing$the$effect$of$oestrogen$in$the$body.$The(majority(of(cancers(are(related(to(an(imbalance(of(oestrogen.$4Apparently$these$phytoestrogens$have$a$very$weak$effect$in$comparison$to$normal$oestrogen.((The(normal(effect(of(oestrogen(is(reduced(because(these(phytoestrogens(compete(with(the(

same(hormone(receptors.$$

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$4$http://www.canceractive.com/cancer_active_page_link.aspx?n=661.$$$

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However,$according$to$Daniel$(2005),$soy$isoflavones$(another$word$for$phytoestrogens)$have$been$proven$to$decrease$testosterone$levels$of$rats,$monkeys,$and$other$animals$including$humans.$$The$consumption$of$soy$may$disrupt$normal$hormone$levels,$affecting$the$reproductive$system$in$women$and$decreasing$testosterone$levels$in$men$(which(lowers(the(sperm(count(and(reduces(libido).$$The$use$of$soy$in$formula$for$infants$is$a$serious$concern.$$According$to$Daniel$(2005,$p.331),$the$Swiss$Federal$Health$Service$has$stated$that$every$day$an$infant$is$fed$soy$formula,$they$receive(an(amount(of(oestrogen(equivalent(to(that(found(in(

three(to(five(birth(control(pills!(This$is$a$high$amount$for$anyone,$but$is$even$more$detrimental$to$an$infant’s$development,$because$the$timing$of$the$appearance$of$the$correct$hormones$is$critical.$$In$boys,$puberty$can$be$delayed.$$In(extreme(cases,(paediatricians(are(increasingly(

reporting(cases(of(emasculated(boys(who(reach(puberty(with(tiny(penises(and(breasts.$$In$girls,$the$beginning$of$puberty$can$be$accelerated,$and$reproductive$problems$can$occur$later$in$life.$

To$add$insult$to$injury,$it’s$not$just$the$reproductive$system$that’s$damaged$by$isoflavones$in$adults$and$children.$$When(large(amounts(of(soy$such$as$high$protein$energy$bars$and$soy$milk,$which$contain$soy$isolates$(the$most$concentrated$source$of$soy)$are$consumed$every$day,$people$complain$of(fatigue,(low(energy,(depression,(hair(loss,(weight(gain,(and(diminished(sex(

drive$–$all$symptoms$of$low$thyroid$function$(Daniel,$2005).$$

In$the$light$of$the$above$I$would$recommend$avoiding$soy$products.$$

ALCOHOL$

You’re$not$going$to$like$this,$but$it$has$to$be$said:$Alcohol(is(detrimental(to(your(hormonal(

balance(as(it(decreases(testosterone(levels$and$increases$the$amount$of$oestrogen$in$your$body.$$According$to$Terry$MB$(2006),$studies$have$also$proven$that$alcohol$increases$the$risk$of$oestrogen_related$cancers$by$30$to$50%.$$This(is(regardless(of(whether(you(binge[drink(or(steadily(consume(small(amounts(of(alcohol(over(the(week.$$So$the$recommendation$is$to$limit$the$amount$you$consume$to$a$few$glasses$a$week$or$stop$altogether.$Sorry!$(

( (

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OESTROGEN_FIGHTING$FOODS$

Having$looked$at$which$foods$to$avoid,$let$us$consider$which$foods$to$eat.$$By$focusing$your$diet$around$foods$that$will$increase$testosterone$levels,$you$know$that$you$are$moving$in$the$right$direction.$$

FATS$

Fat$is$essential$for$helping$to$balance$hormone$levels$–$but$only$in$the$correct$form.$$$

Foods$that$are$rich$sources$of$healthy(fats$include:$(

• Raw$nuts$• Seeds$• Natural$nut$butter$• Avocados$• Olive$oil$• Fatty$fish$• Grass_fed$meat$products$(organic)$

Aim(to(include(one(of(these(with(every(meal(or(snack(you(eat$and$you$will$have$a$healthy$level$of$fat$intake$that$will$support$your$testosterone_boosting$goals.$$

FIBRE$

Fibre$helps$to$aid$digestion.$Higher$quantities$of$fibre$reduce$the$time$the$bowel$has$to$absorb$oestrogens.$$It$also$removes$oestrogen$from$the$gut$by$binding$to$it.$$$

Some$foods$that$contain$high$amounts$of$fibre$are:$

• Wholemeal$(brown$bread)$–$but$try$to$avoid$bread$unless$it$is$sprouted$grain$bread$(considered$in$the$next$chapter)$

• Brown$rice$$• Wholemeal$pasta$• Avocados$• Beans,$lentils,$peas$• Fresh$and$dried$fruits;$apples$and$bananas,$dried$apricots,$prunes$• Porridge$oats$

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CRUCIFEROUS$VEGETABLES$$

The$next$type$of$food$to$eat$is$food$containing$'indoles'$–$a$compound$that$can$help$to$reduce$the$amount$of$oestrogen$released$in$the$body$whilst$increasing$the$amount$testosterone$released.$Indole_3_carbinol$(I3C)$can$convert$“harmful”$oestrogens$into$a$less$harmful$type$of$oestrogen.$$They$also$help$the$liver$with$the$excretion$of$oestrogen.$(

Try$to$include$plenty$of$the$following$foods$in$your$diet.$$Eating$them$raw$is$better,$as$cooking$can$remove$the$nutrients$and$deactivate$the$active$component,$I3C.$The$richest$sources$of$foods$containing$indoles$are:$

• Broccoli$$• Cabbage$• Brussels$sprouts$• Cauliflower$• Spinach$

Broccoli$is$best$in$its$raw$form.$$I$started$to$eat$it$every$day,$often$raw$with$humus$or$in$stir$fries;$and$I$started$to$notice$a$difference$pretty$quickly$(although$I$obviously$couldn’t$put$the$difference$purely$down$to$Broccoli).$$As$with$all$vegetables,$if$you$boil$them,$many$of$the$nutrients$are$lost$in$the$water.$Therefore,$it$is$better$to$steam$them$or$include$them$in$a$stir_fry$(preferably$with$coconut$oil$or$organic$butter).$

MUSHROOMS$

According$to$Reis$et$al$(2000)$and$Miller$&$O’Neill$(1987),$white$button$mushrooms$are$a$natural$inhibitor$of$aromatase$activity$and$breast$cancer$cell$proliferation.$$They$are$easy$to$include$in$your$diet.$I$recommend$eating$them$daily.$$

CHOLESTEROL$$

This$may$come$as$a$surprise,$but$reasonable(quantities(of(cholesterol(in(your(diet(help(to(promote(the(proper(production(of(testosterone.$$You$are$not$recommended$to$fill$your$diet$with$foods$that$are$full$of$saturated$fat$such$as$bacon,$fried$eggs,$and$lard.$Although$these$foods$will$increase$your$cholesterol$levels,$they$will$also$increase$your$risk$of$heart$disease$and$some$other$related$illnesses.$However,$do$not$exclude$them$entirely.$$Free$range,$organic$eggs$are$an$excellent$form$of$Omega_3$and$cholesterol$that$are$essential$in$your$diet.$$

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ZINC$

The$last$of$the$food$types$that$should$be$in$your$diet$are$those$rich$in$zinc.$$Zinc$is$an$especially$important$nutrient$for$helping$to$keep$your$testosterone$levels$high,$improving$your$immunity$and$aiding$the$repair$of$muscle$and$bone.$$

This$is$a$primary$reason$why$those$who$are$trying$to$build$muscle$often$supplement$with$Zinc$(in$addition$to$the$foods$they$eat).$$By$helping$to$boost$the$immune$system$and$increase$testosterone,$your$muscles$have$greater$potential$to$grow,$therefore$helping$to$promote$better$gains$from$the$gym.$$

The$following$foods$are$richest$in$zinc(and$should$be$eaten$regularly:$

• Oysters$• Beef$$• Pork$• Turkey$• Pumpkin$seeds.$$

ONIONS,$GARLIC$AND$BEANS$

These$contain$high$amounts$of$methionine,$an$amino$acid$which$is$reported$to$change$oestradiol$(a$harmful$oestrogen)$to$oestriol,$a$less$harmful$oestrogen.$$$

Aim(to(include(a(variety(of(these(oestrogen[fighting(foods(daily.(

((

BEST$METHODS$FOR$BURNING$STUBBORN$FAT$

This$chapter$tells$you$how$to$burn$general$body$fat,$thus$burn$off$your$man$boobs$and$raise$testosterone$in$the$process.$$It$also$explains$how$to$maintain$a$trim$physique$by$eating$the$best$types$of$food.$As$was$discussed$earlier,$both(gynecomastia(and(pseudogynecomastia(are(

related(to(higher(levels(of(oestrogen(in(the(body,(which(arises(from(excess(body(fat/obesity.$$Excess$body$fat$leads$to$aromatase$activity$being$too$high$–$and$aromatization$is$responsible$for$conversion$of$testosterone$to$oestrogen.$Simply$put,$the$more$fat$you$carry,$the$more$oestrogen$you$have$in$your$body.$It’s$therefore$essential$to$burn$as$much$fat$as$possible$to$increase$testosterone$levels.$$

The$majority$of$men$can$lose$their$man$boobs$by$simply$burning$off$excess$body$fat.$$If$you$combine$a$good$exercise$regime$with$the$correct$diet,$it$is$much$easier$than$you$think.$$

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Therefore,$the$key$here$is$to$educate(yourself(on(the(subject(of(nutrition;$and$to$find$out$how$various$foods$interact$with$your$body$and$organ$functionality.$$You$will$be$amazed$at$what$will$be$revealed$in$this$section.$$$

First$of$all,$a$crash$diet$or$very$low$calorie$diet$is$NOT$advised,$because$the$chances$are$you$will$put$the$weight$(fat)$straight$back$on.$$You(will(lose(muscle(mass(as(well(as(fat,(which(reduces(

your(testosterone(levels(and(slows(down(your(metabolism.$You$will$starve$your$body$of$its$requirements.$You$may$also$experience$the$excess$skin$problem$we$discussed$earlier.$$

Crash$diets$can$also$cause$your$body$to$go$into$‘starvation$mode’,$meaning$it$stores$more$fat$for$energy,$thus$making$it$harder$to$lose$it.$This$will$be$explained$later$in$this$chapter.$

ADOPT$A$POSITIVE$MINDSET$

One$of$the$toughest$challenges$associated$with$any$fat$loss$regime,$is$adopting$the$right$mindset.$$Without(clear(goals(or(positive(rewards(in(place,(you(may(struggle(to(motivate(

yourself.$$For$example,$think$of$losing$body$fat$as$gaining$the$masculine$figure$you$deserve,$or$gaining$that$attractive,$lean$figure$that$you’ve$yearned$for.$$What$will$you$gain$from$your$new$masculine$physique?$How$will$it$positively$affect$your$confidence?$$Think$about$everything$you$will$gain$from$your$desired$end$goal$and$write$it$all$down.$Soon$you$won’t$have$cravings$for$the$wrong$types$of$foods.$$You$won’t$look$at$it$as$will$power,$rather$that$you(simply(have(no(desire(

to(eat(foods(that(you(know(are(detrimental(to(your(health(and(physique.$$The$most$obvious$examples$of$these$types$of$food$are$junk$foods$such$as$sweets,$chocolate,$doughnuts,$deep$fried$chips,$deep$fried$foods$in$general,$fast$foods,$pies$etc.$

Consider$the$cost/benefit$ratio$here.$$How(much(do(you(stand(to(lose(and(gain(by(eating(a(

chocolate(bar?$$Is$it$worth$eating$a$chocolate$bar$which$would$typically$comprise$around$250$calories,$just$for$one$minute$of$enjoyment?$$Have$you$ever$heard$the$slogan,$‘a$moment$on$the$lips,$a$lifetime$on$the$hips’?$$If$you’re$serious$about$getting$into$shape$and$maybe$losing$man$boobs,$then$try$to$reduce$your$consumption$of$these$types$of$foods;$consider$them$a$treat,$maybe$eat$them$once$a$week$on$a$Sunday.$$In$fact,$“cheat$days”$when$you$eat$as$much$as$you$want,$including$your$favourite$treats,$are$a$very$effective$way$of$raising$the$hormone,$Leptin.$Leptin$pays$a$crucial$role$in$burning$fat.$The$frustrating$point$about$Leptin$is$that$the$more$fat$you$burn,$the$harder$it$is$to$burn$fat$as$Leptin$levels$decrease$proportionately$to$how$much$fat$you$carry.$$

Generally$speaking$(maybe$with$exception$for$cheat$days),$the(fewer(unhealthy(foods(you(consume,(the(fewer(you’ll(want(to(consume.$$This$is$a$very$important$point.$$You’ll$also$start$to$feel$healthier,$have$more$energy$and$feel$more$positive$when$you$eat$more$wholesome,$proper$and$(importantly)$tasty$food.$$

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By$educating$yourself$about$food,$nutrition$and$your$metabolism,$you$will$soon$become$aware$of$the$best$foods$to$eat$and$the$frequency$in$which$you$should$eat$them.$$Getting$this$right$will$help$you$to$live$a$healthy,$happy$lifestyle,$and$be$in$the$best$shape$you$can$be.$By$the$end$of$this$book,$you’ll$hopefully$have$developed$a$clear$understanding$of$all$of$the$above;$and$your$mindset$should$shift$to$one$which$will$only$enhance$your$health$from$this$day$forward.$In$addition,$this$mindset$will$of$course$keep$your$body$fat$to$a$minimum,$meaning$less$oestrogen,$more$testosterone$and$more$mojo.$$

IS$CALORIE$COUNTING$THE$ONLY$WAY$TO$LOSE$FAT?$

No!$You’ll$be$happy$to$learn$that$the$calorie$counting$is$not$the$only$way$to$lose$fat.$$In$fact,$it’s$an$ill_advised$method$of$losing$fat.$$Whilst$it’s$good$to$have$an$idea$of$the$number$of$calories$an$average$person$of$a$given$sex,$height,$age$and$build,$should$consume$in$a$day,$counting(calories(can(actually(be(detrimental(to(your(fat(loss(goals,(your(health,(and(sustainability(of(your(new(

masculine(physique.$$This$is$because$substantially$reducing$the$number$of$calories$you$consume$in$a$day$will$mean$that$you’ll$also$lose$muscle$mass.$In$addition$to$this,$once$you’ve$achieved$a$goal$size,$you’ll$probably$put$it$all$back$on$again.$It’s(much(more(likely(that(the(fat(

will(return(quicker(than(muscle(mass.$$Since$your$heart$is$also$a$muscle,$too$few$calories$consumed$in$a$day$can$also$be$seriously$hazardous$to$your$heart’s$basic$function;$the$breakdown$of$muscles$can$lead$to$cardiac$atrophy.$$Calories$are$also$essential$for$basic$organ$functionality,$so$too$few$calories$can$lead$to$malnourishment.$$

The$key$is$to$change$WHAT(you$eat,$and$the$FREQUENCY(at$which$you$eat.$$As$mentioned$earlier,$it’s$really$important$to$understand$your$body$and$how$it$processes$different$types$of$food$like$carbohydrates,$proteins$and$fats;$and$how$each$interacts$with$the$other$inside$your$body.$$The(majority(of(people(do(not(know(how(their(bodies(process(their(food(intake.$$I$didn’t$until$I$started$researching$this$a$couple$of$years$ago.$$I$just$thought$that$there$were$two$types$of$people:$those$with$a$quick$metabolism$and$those$with$a$slow$metabolism.$$Those$with$a$quick$metabolism$could$eat$as$much$as$they$wanted$without$ever$gaining$body$fat,$and$those$with$a$slower$metabolism$would$gain$fat$easily$and$would$have$to$adjust$what$they$eat,$in$accordance$with$their$slower$metabolism.$$I$fell$into$the$latter$category.$$I’ve$watched$what$I’ve$eaten$since$my$mid_teens$but$I’d$never(been(able(develop(my(ultimate(body(until(now.$$I$also$knew$that$exercise$was$imperative$for$maintaining$a$healthy$lifestyle,$burning$calories$and$using$energy.$$You$may$argue$that$it’s$fairly$straightforward$–$you$have$an$allocated$number$of$calories$you$can$consume$in$a$day.$$Your$body$requires$this$number$of$calories$to$function$properly.$$If$you$do$more$exercise,$you’ll$burn$more$calories;$if$you$do$less$exercise,$you’ll$burn$fewer$calories.$$$You’ll$gain$fat$if$you$consume$more$calories$than$you$use$up.$

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In$many$respects$this$is$still$true,$but$there’s$much$more$to$it.$$This$information$will$enable$you$to$stop$calorie$counting$(having$understood$your$basic$‘allowance’)$and$enjoy$eating$and$living$instead.$$$

In$general,$calories$from$protein,$carbs$and$fats$affect$your$metabolism$in$different$ways.$$There$are$two$key$hormones$that$are$released$when$you$digest$food;$insulin$and$glucagon.$$$

Insulin(typically(causes(fat(storage(and(glucagon(transfers(fat(to(energy.$

Both$of$these$hormones$are$required$for$your$body$to$function$correctly.$$Where$they’re$balanced$equally,$your$body$will$actually$build$muscle$whilst$burning$fat.$$When$you$build$muscle$you$increase$testosterone.$Eating$the$correct$types$of$food$is$therefore$paramount;$as$well$as$helping$with$your$fat$loss$and$fitness$goals,$it$also$helps$you$to$maintain$a$healthy$body$and$lifestyle$in$general.$$

There$are$different$types$of$calories$in$different$types$of$food.$$With$regards$to$protein,$there$are$plant_based$proteins$and$animal_based$proteins.$$In$terms$of$carbs,$there$are$those$with$a$high$glycemic$index$(GI)$and$those$with$a$low$glycemic$index$(GI).$$Those$with$a$high$GI$typically$cause$your$body$to$store$fat,$and$those$with$a$low$GI$transfer$calories$into$energy,$which$are$thus$burned.$$In$terms$of$fats,$there$are$natural$fats$such$as$dairy$and$unnatural$fats$such$as$hydrogenated$oils$(which$you$should$avoid$at$all$costs!).$$$

As$mentioned$earlier,$it’s$worth$understanding$your$average$daily$calorie$requirement$so$that$you$can$plan$your$meals$according$to$the$different$food$types.$$However,(your(calorie(intake(should(not(be(the(be[all(and(end[all(when(deciding(which(foods(to(consume.$$$

This$is$a$calorie$guideline$taken$from$one$of$the$top$selling$fat$loss$programmes$on$the$Internet,$written$by$Isabel$De$Los$Rios,$certified$nutritionist$and$exercise$specialist;$Beyond(Diet.(Multiply$your$weight$(in$kg)$by$one$of$these$numbers;$$

20.6$(if$you$have$a$very$slow$metabolism$and$do$little$exercise$each$week),$$

30.7$(if$you$have$a$very$slow$metabolism$and$do$little$exercise$each$week),$or$$

33$(if$you$have$a$fast$metabolism$and$do$vigorous$exercise$more$than$3$times$per$week).$

In$imperial$measures,$apply$the$same$above$but$in$pounds$by$multiplying$by$13,$14$and$15$respectively.$$

The(figure(you(calculate(represents(your(weight(maintenance(figure.$This$is$the$number$of$calories$you$need$to$consume$to$maintain$your$current$weight.$If(you(are(trying(to(lose(weight,(and(healthily,(then(you(should(take(80%(of(the(above(figure.$$

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THE$IMPORTANCE$OF$REGULAR$FEEDING$

It’s$important$to$eat$small$portions$on$a$regular$basis.$$If$you$stick$to$3$large$meals$a$day$and$were$to$eat$breakfast$at,$say,$7.30am$and$then$eat$lunch$at$1:00pm,$that’s$5.5$hours$between$meals.$$You’re$bound$to$get$hungry$in$that$time.$$The$time$between$lunch$and$dinner$can$often$be$longer.$$The(problem(with(getting(hungry(is(that(your(metabolism(slows(down.$$If$you$get$hungry,$your$body$has$no$way$of$knowing$when$the$next$meal$will$arrive.$$It$goes$into$starvation$mode,$meaning$that$it$saves$as$much$of$its$fat$as$possible$in$order$to$survive.$The$next$time$you$eat,$your$body$will$turn$as$much$of$that$food$as$possible$into$fat.$Starvation$mode$ensues.$It’s$a$vicious$cycle.$$$$

To$make$matters$worse,$you’ll$probably$want$to$binge$when$you’re$in$starvation$mode.$$This$causes$your$body$to$excrete$large$amounts$of$the$hormone$insulin.$$When(you(consume(excess(

calories,(insulin(transfers(these(calories(into(fat(for(storage$(as$with$the$starvation$mode$mentioned$above).$$Therefore,$when$you$binge,$you$store$more$fat.$$So$if$you$starve$yourself$and$then$binge,$that’s$a$double$whammy$of$fat$storage.$$This(eating(pattern(is(reported(to(be(a(cause(of(type[II(diabetes,(which(is(a(result(of(frequent(and(prolonged(insulin(spikes.$$This$causes$your$cells$to$stop$responding$to$insulin.$$$

When$you$consume$smaller$amounts$of$food$more$frequently,$say$every$2.5_3$hours,$then$your$body$is$getting$the$message$that$food$is$readily$available,$and$continues$to$burn$calories$as$it$would$normally$do.$$Try(to(eat(6(smaller(meals(in(the(day,(rather(than(3(large(ones.$$$$

Now$let’s$start$by$seeing$how$your$body$processes$Carbohydrates.$

CARBOHYDRATES,$BLOOD$SUGAR$AND$INSULIN$$

When$carbohydrates$are$consumed,$they$are$broken$down$in$the$body,$causing$blood$sugar$levels$to$rise.$$The$amount$by$which$the$blood$sugar$level$rises$depends$upon$the$speed$of$consumption$and$the$amount$of$carbohydrate$that$is$consumed.$$The$speed$is$dependent$on$the$quantity$of$fibre$in$the$carbohydrate,$and$the$amount$of$protein$and$fat$digested$with$it.$$The$excess$sugar$in$the$blood$is$removed$by$the$pancreas$by$way$of$an$insulin$release.$$It$is$then$deposited$into$fat$stores,$muscle$glycogen$stores$or$liver$glycogen$stores.$$The(excess(blood(sugar(will(only(be(stored(as(fat(when(the(liver(and(muscle(stores(are(already(full.(

However,$if$the$muscle$stores$are$depleted$(maybe$because$of$an$intensive$workout),$then$the$blood$sugar$and$other$nutrients$are$sent$to$the$muscle$stores$by$the$insulin$secreted$from$the$carbohydrate$intake.$$This$is$called$muscle(protein(synthesis$–$and$denotes$the$positive$impact$of$a$rise$of$insulin$levels.$$$$

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The$glycemic$index$(GI)$was$devised$to$help$those$suffering$from$diabetes$to$better$manage$their$blood$sugar$levels.$It$ranks$carbohydrates$according$to$how$each$type$affects$our$blood$glucose$levels.$$There(are(three(levels(of(GI:(low,(moderate(and(high.$$Generally$speaking,$food$sources$with$low$GI$raise$your$blood$sugar$slowly$and$steadily$and$those$with$a$high$GI$raise$blood$sugar$quickly.$$The(high(GI(carbohydrates(are(the(foods(we(should(avoid(or(minimise.$$There$are$many$forms$of$carbohydrates$that$are$considered$to$be$healthy.$$However,$in$reality$they$raise$insulin$levels$as$described$above,$thus$causing$the$body$to$store$fat.$$So$whilst$you$think$you$may$be$eating$‘healthy$carbs’$you’re$actually$causing$your$body$to$store$fat.$$Examples$of$carbohydrates$to$avoid$or$minimise$unless(you(have(just(done(an(intensive(workout(are:$

• Breakfast$cereals$that$are$low$fibre$and$not$whole$grain$(e.g.$corn$flakes)$–$apparent$‘whole$grain’$breakfast$cereals$are$rarely$whole$grain$and$just$contain$a$small$percentage$of$whole$grain.$$

• White$potatoes$• White$Rice$• Bread$(white$_$and$brown)$–$even$granary$and$wholemeal$breads$have$a$high$GI,$but$to$

a$lesser$degree$than$white$bread.$$$• White$pasta$• Cooked$carrots$• Bananas$

You$may$be$surprised$to$see$bananas$and$carrots$on$this$list.$$Bananas$are$high$in$fibre$and$are$a$healthy$food.$$It’s$worth$noting$that$whilst(the(GI(is(a(good(measure(for(understanding(the(

impact(of(these(foods(on(blood(sugar,(it(is(based(on(a(set(dose(where(the(quantity(of(each(

food(must(be(the(same.$$With$this$in$mind,$you’d$have$to$eat$a$particularly$large$quantity$of$cooked$carrots$to$cause$a$significant$response$in$your$blood$sugar.$$Equally,$if$they’re$combined$with$protein$and$healthy$fats$(looked$at$next),$and$additional$fibrous$foods,$the$blood$sugar$levels$will$not$be$impacted$to$the$same$degree$as$if$you$were$to$eat$one$of$these$high$GI$foods$by$itself.$$Remember$too$that$the$higher$the$fibre$content$of$the$carbohydrate,$the$slower$the$blood$sugar$levels$will$be$affected.$$Try$to$eat$carbohydrates$that$contain$1.5_2g$of$fibre$per$10g$of$carbohydrate.$$

Examples$of$carbohydrates$you$should$include$in$your$diet$are:$

• Oatmeal$–$oats$have$many$other$added$benefits$as$well.$$$• Sprouted$grain$bread$–$the$only$bread$you$should$be$consuming$• Brown$rice$$• Quinoa((

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• Spelt$• Barley((

• Millet((

• Sweet(potatoes(–$they$taste$better$than$normal$potatoes$anyway!$And$they’re$low$GI$$

Green$vegetables$are$also$a$very$good$source$of$low$GI$carbohydrate.$Since$they$are$so$incredibly$low$in$carbohydrates$and$calories,$you$can$eat$a$large$amount$of$these$without$too$much$worry$(provided$they$are$not$cooked$in$high$calorie$butters$or$sauces$of$course).$$Fruits$are$also$an$excellent$way$of$including$the$right$carbohydrates$in$your$diet;$but$you$shouldn’t$eat$too$much$of$some$fruits$because$of$their$high$(natural)$sugar$content.$

The$number$of$carbohydrates$you$include$in$your$diet$will$be$a$personal$decision,$based$around$whether$you$feel$better$eating$a$higher$carb$diet$or$a$higher$fat$diet.$$Different$people$respond$differently$to$various$foods$they$eat,$so$judge$for$yourself$what$you$figure$to$be$best.$$Probably$the$best$and$quickest$way$to$lose$that$unwanted$fat$is$to$get$most$of$your$carbohydrates$from$fruits$and$vegetables.$Also$limit$grain_based$carbohydrates$as$much$as$possible$(unless$you’ve$just$done$an$intensive$workout$where$the$effects$are$positive$as$we$looked$at$earlier).$

AN$INTRODUCTION$TO$THE$REQUIREMENTS$OF$DIETARY$FAT$

Fat(is(an(important(part(of(your(diet.$$Did$you$read$that$correctly?$Yes$you$did.$Fat$is$essential$in$keeping$the$metabolic$and$hormonal$processes$in$your$body$functioning$correctly.$$Very$low$fat$diets$can$therefore$be$detrimental$to$your$health.$$$Such$diets$make$it$difficult$to$lose$weight$(burn$fat),$as$people$tend$to$eat$more$carbohydrates$(typically$refined$carbohydrates$with$a$high$GI)$to$replace$the$calories$that$they$are$not$getting$from$fat.$$This$then$increases$insulin$levels,$which$in$turn$stores$fat$and$induces$cravings$for$more$carbohydrates;$a$vicious$cycle.$$

Typically$your$fat$intake$should$comprise$20_40%$of$your$total$calorie$intake.$$$An$intake$lower$than$20%$will$have$a$detrimental$effect$on$your$metabolic$and$hormonal$processes.$$Therefore,$your$body$fat$loss$efforts$and$training$performance$will$also$be$negatively$affected,$along$with$other$key$bodily$functions.$$However,$there$are$good$and$bad$types$of$fat.$$Fats$to$avoid$are$those$found$in$refined$flour(and$refined/hydrogenated$oils$–$found$in$most$processed$and$unnatural$foods.$$These$all$lead$to$obesity$and$heart$disease$–$typically$anything$deep$fried,$cakes,$doughnuts$and$biscuits,$milk$chocolate$and$ready$meals$etc.$$

There$are$three$types$of$fat$found$in$nature,$either$by$way$of$animal$or$plant;$polyunsaturated,$monounsaturated$and$saturated$fat.$$(

ANIMAL$FATS$

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In$brief,$animals(raised(on(farms(that(are(‘free(range’(and(eat(naturally$(grass_fed$for$example),$produce(the(healthiest(forms(of(animal(fat.$$This$includes$both$fish$and$meat.$$Any$factory_farmed$animal$will$have$more$unhealthy$fat.$$Therefore,$organic$meat$is$always$more$desirable.$$As$mentioned$in$the$previous$section,$intensively$raised$animals$are$usually$fed$grains$(often$from$soy),$and$feed$on$grass$and$plants$coated$in$pesticides$that$contain$traces$of$oestrogen$(or$are$even$fed$growth$hormones$in$the$case$of$cows$in$the$US).$$So$there’s$another$reason$to$go$organic.$$

FISH$

Wild$fish$contain$healthy$ratios$of$Omega_3$$to$omega_6.$$Both$of$these$are$essential$fatty$acids$that$are$crucial$for$brain$function,$skin$and$hair$growth,$regulate$metabolism$and$maintain$healthy$bones.$$(Our$bodies$do$not$naturally$produce$them$so$the$only$way$to$obtain$them$is$through$food$–$hence$the$essential$part$of$the$name.)$$If$you$buy$fish$from$fish$farms,$the$ratio$of$omega_3$to$omega_6$is$very$different$from$that$found$in$fish$found$in$the$wild.$$Farm_raised$fish$are$often$fed$soy,$corn$and$grain$pellets$to$fatten$them$up$and$fish$were$not$designed$for$such$consumption.$$

DAIRY$

Most$milk$comes$from$cows,$but$some$comes$from$sheep$and$goats.((Raw(whole(milk(is(a(very(

healthy(natural(fat(when(it(comes(from(free[range(grass[fed(cows$and$is$not$pasteurised$or$homogenised.$$Pasteurisation$is$a$process$that$heats$up$the$milk$(or$any$other$food,$normally$a$liquid)$for$a$period$of$time,$and$then$cools$it,$which$extends$the$shelf$life$of$the$food$by$slowing$microbial$growth$in$food$(bacteria).$$Homogenisation$breaks$it$up$into$very$small$particles.$$It$is$believed$that$both$of$these$processes$have$a$negative$effect$on$the$body.$$

Unfortunately$it’s$fairly$difficult$to$come$by$raw,$unpasteurised$and$un_homogenised$milk.$$Even$organic$milks$in$most$grocery$stores$are$pasteurised$and$homogenised,$so$it’s$best$to$drink$skimmed$milk.$$

PLANT_BASED$FATS$

Plant_based$fats$are$mostly$made$up$of$unsaturated$fats,$but$also$include$a$few$saturated$fats$such$as$coconut$oil$and$cocoa$beans$(cocoa$butter).$$Since$dark$chocolate$consists$of$cocoa$beans,$dark,(organic(chocolate(can(actually(be(good(for(you(–(in(reasonable(doses.$$Don’t$eat$a$bar$a$day.$$$$

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Unsaturated$fats$include$plant_based$oils$such$as$extra$virgin$olive$oil,$avocados,$pecans,$macadamias$and$almonds$–$which$are$all$mono_unsaturated$fats.$$You$cannot$go$wrong$by$including$reasonable$quantities$of$these$foods$in$your$daily$diet.$$

However,$some$polyunsaturated$fats$are$suggested$to$be$a$cause$of$heart$disease$and$obesity.$$Studies$have$shown$that$polyunsaturated$fats$such$as$soybean,$corn,$and$cottonseed$oils$can$be$detrimental$to$our$health$and$have$led$to$the$two$health$problems$just$mentioned.$$There$are$indeed$some$healthy$forms$of$polyunsaturated$fats$which$are$essential$in$our$diet$–$and$these$come$in$the$form$of$raw$nuts$and$seeds$or$from$carefully$extracted$fish$oil.$$These$are$actually$referred$to$as$‘essential$fatty$acids’$and$include$Omega_6$and$Omega_3$nutrients.$$The(best(Omega[3(foods(comprise(fish(oil,(walnuts,(wild(salmon(and(other(oily(wild(fish.$$$

The$best$types$of$fats$to$fry$with$are$butter,$coconut$oil$and$palm$oil$–$if$you$need$to$use$them$at$all.$$These$are$saturated$fats$which$have$not$been$processed,$and$have$few$toxins$and$free$radicals.$$It’s(healthier(to(boil,(steam(or(bake(than(it(is(to(fry.$

In$summary,$the$healthy$sources$of$fat$include$nuts$(especially$raw$nuts)$such$as$pecans,$almonds,$walnuts,$cashews$and$macadamias.$Other$healthy$sources$include$nut$butters,$seeds,$avocados,$coconut$milk/oil,$extra$virgin$olive$oil,$organic$peanut$butter,$cocoa$butter,$and$fatty$fish$and$fish$oils.$$Try$to$mix$it$up$and$you’ll$enjoy$a$decent,$nutritious,$varied$diet.$$

IS$TODAY’S$STANDARD$OF$DIET$A$HEALTHY$WAY$OF$LIVING?$

Today$we$are$faced$with$a$vast$array$of$ready$meals,$processed$foods,$sweetened$foods$and$fast$foods.$$It’s$no$wonder$we’re$facing$obesity$in$epidemic$proportions.$$None(of(these(foods(were(naturally(intended(for(us.$$You$can$easily$eat$for$a$week$without$touching$any$natural,$unmodified$foods.$$The$sad$thing$is$that$the$majority$of$the$population$are$not$aware$of$these$problems.$$

The$best$way$to$go$about$your$grocery$shopping$is$to$pre_plan$your$diet$each$week.$$This$way,$you$always$know$what$you're$going$to$eat$at$each$meal.$$There$will$be$no$guessing.$$The$more$often$you$guess$what$you're$going$to$eat$for$your$next$meal,$the$more$likely$you$will$turn$to$foods$that$you$shouldn't.$$Don’t$buy$junk$foods$and$snacks$that$you$don’t$need.$$If(you(don’t(have(them(in(the(house,(you(won’t(make(a(special(trip(to(purchase(them,(so(you(won’t(eat(

them.$$Replenish$your$house$with$healthy$foods$and$your$cravings$for$junk$food$will$soon$diminish.$$The$more$you$eat$healthily,$the$more$you$will$want$to$eat$healthily,$consuming$pure$and$natural,$wholesome$and$tasty$food.$$You$will$feel$much$better$as$well,$as$there$are$side$effects$to$junk$food.$These$side$effects$include$a$low$mental$state$after$the$high$mental$state$induced$by$sugars;$your$insulin$levels$sky$rocket$causing$your$body$to$store$fat,$and$most$unhealthy$foods$contain$addictive$ingredients$which$encourage$you$to$eat$more$and$more$of$

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exactly$damaging$your$body.$$Worst(of(all,(your(man(boobs(will(never(disappear(and(your(

testosterone(levels(will(remain(low(–(which(of(course(affects(your(mojo.($

The$most$important$thing$to$remember$is$to$eat$a$balanced$diet$that$comprises$proteins,$carbohydrates$and$fats$which$not$only$ensure$your$body$and$its$organs$function$correctly,$but$also$provide$the$necessary$amount$of$minerals,$vitamins$and$other$micronutrients$your$body$needs$to$stay$healthy.$$

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TRANS$FATS$

Although$there$are$some$natural$healthy$trans$fats$in$the$form$or$grass_fed$beef$and$milk,$the(majority(of(trans(fats(are(detrimental(to(your(health.$$They$come$in$the$form$of$partially$and$fully$hydrogenated$oils.$$The$hydrogenation$process$involves$high$temperature,$pressure$and$metal$catalysts$that$chemically$alter$the$unsaturated$oil.$$It!actually!becomes!more!similar!to!an!industrial!oil!rather!than!one!that!should!be!consumed!by!human!beings.$$Even$vegetable$oils$that$you$see$on$the$supermarket$shelves$are$not$a$healthy$choice$unless$they$are$described$as$unrefined,$or$virgin$or$extra$virgin.$$Non_hydrogenated$vegetable$oils,$such$as$soybean,$corn$and$cottonseed$oils$are$extracted$under$extremely$high$pressure$and$high$temperatures.$$They$also$use$toxic(solvents(and(bleaching(substances,$which$are$then$sold$as$cheap$cooking$oils$or$used$in$processed$foods.$$To$add$insult$to$injury,$the$hydrogenation(process(adds(a(metal(

catalyst(to(the(already(refined,(toxic(oil,$which$is$then$treated$once$again$under$high$pressure$and$temperature,$and$then$steam$cleaned$and$bleached!$Most$of$us$unknowingly$consume$such$oils$either$by$way$of$using$standard$vegetable$oils,$or$by$eating$processed$foods.$$Steer$clear$of$them!$

Hydrogenated(fats(are(present(in(most(processed(foods.$$Not$only$will$hydrogenated$fats$increase$your$body$fat,$but$they$also$significantly$increase$your$risk$of$diabetes$and$heart$disease$due$to$high$levels$of$bad$cholesterol.$$There$are$also$studies$that$suggest$they$can$lead$to$sexual$dysfunction,$various$forms$of$cancer$and$a$plethora$of$other$health$problems.$$$$$

Hopefully$you’ll$think$again$before$buying$processed$foods.$$Also,$when$you’re$next$tempted$to$eat$chips$or$fried$chicken,$doughnuts,$pastries,$or$even$margarine,$think$about$the$damage$they$do$to$your$body$–$and$avoid$them$as$much$as$possible!$(

CALCIUM$

Calcium$is$said$to$help$burn$fat$because$it$helps$to$prevent$fat$storage$and$reduces$cholesterol.$$According$to$Jacobsen$et$al$(2005),$calcium$can$play$a$key$role$in$body$weight$regulation,$especially$on$fat$metabolism,$including$effects$on$lipolysis$(the$process$of$the$breakdown$of$fat$stored$in$fat$cells).$During$this$process,$free$fatty$acids$are$released$into$the$blood$stream$and$allowed$to$circulate$around$the$body.$$$

The$better$sources$of$calcium$are$yogurt,$cottage$cheese,$ricotta$cheese,$hard$cheese$and,$if$you$can$find$it,$raw$milk.$$In(order(to(obtain(the(fat(loss(benefits(of(calcium,(for(those(who(can(

eat(dairy,(attempt(to(consume(2[4(portions(of(dairy(per(day.$$$Calcium$is$also$found$in$broccoli,(spinach,(almonds,(sweet(potatoes,(oatmeal(and(celery(amongst(many(other(vegetables,(seeds(

and(fruits.((

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SO$WHAT'S$THE$BEST$WAY$TO$GO$ABOUT$YOUR$DIET?$$

Having$gained$an$understanding$of$your$calorie$maintenance$level$and$your$weight$loss$target$amount,$remember$that$your$target$calorie$intake$is$not$'set$in$stone'.$$Adjust$it$based$on$the$progress$that$you're$experiencing$after$each$two$weeks$on$the$diet$plan.$$If$you$go$two$weeks$and$find$you're$either$losing$weight$too$quickly$or$aren't$losing$weight$at$all,$then$increase$or$decrease$it$by$about$10%$either$direction$respectively.$$

When$it$comes$to$the$making$food$choices$on$a$smart$fat$loss$diet$plan,$you$want$to$be$sure$that$you're$eating$sufficient$protein$every$day.$$Carbohydrates(contain(four(calories(per(gram(

while(fats(contain(nine(calories(per(gram$so$remember$this$when$you$work$out$your$food$choices$and$calculate$them$into$your$daily$totals.$$

Isabel(De(Los(Rios,(author$the$previously$cited,$best_selling,$Beyond$Diet$Program,(supports$a$theory$that$each$person$has$a$different$metabolism$type:$a$protein$type,$carbohydrate$type,$and$a$mixed$type.$$The$outcome$of$this$determines$how$much$carbohydrate,$protein$and$fat$you$should$consume$in$your$diet.$$In$The$Diet$Solution$Program$there$are$a$series$of$questions$that$she$asks$to$enable$you$to$determine$your$metabolic$type,$which$she$derives$from$The$Metabolic$Typing$Diet,$(Wolcott$and$Fahey,$2000).$$For$example,$Isabel$suggests$a$ratio$of$70/20/10$for$carbs,$protein$and$fat$respectively,$for$a$carbohydrate$type.$$A$protein$type$should$adopt$a$ratio$of$35/45/20$and$a$mixed$type$should$adopt$a$ratio$of$50/40/10.$$Conversely,$other$scientists$recommend$a$40/40/20$diet$and$others$recommend$a$40/30/30$composition.$$In$line$with$traditional$recommendation,$the$ratio$is$still$60/15/25.$$At$the$opposite$end$of$the$spectrum,$nutritionists$can$advise$a$low$carb,$high$fat$diet$comprising$a$ratio$of$10/30/60.$$So$it’s$clear$that$different$scientists$and$nutritionists$have$different$views.$$Generally$speaking,$as$long$as$you’re$in$the$right$calorie$range$(that$you$established$at$the$start),$and$as$long$as$you’re$steering$clear$of$processed$foods,$unrefined$carbohydrates,$and$consuming$foods$that$are$high$in$nutrients$instead,$you$should$figure$out$which$mix$works$best$for$you.$$

Having$said$that,$it(is(worth(paying(attention(to(your(protein(intake.$$Most$people$do$not$consume$enough$protein.$$Ideally(you(should(be(aiming(to(take(in(some(form(of(quality(

protein(with(each(meal(and(snack(that(you(consume.$$Even$if$you$have$an$apple,$have$a$few$nuts$as$well$to$suppress$the$insulin$spike$from$the$sugar$in$the$apple.$$This$is$an$important$point.$$Insulin$is$one$the$key$hormones$that$you$need$to$regulate$here$in$order$to$lose$body$fat.$$$You$should$aim$to$eat$at$least$0.8g$of$protein$for$each$pound$of$bodyweight$you$have,$if$not$taking$that$a$little$higher$and$closer$to$the$1$g$per$pound$range$if$you$train$hard.$$This$may$seem$excessive,$but$when$you$eat$6$small$meals$a$day,$this$amount$is$possible.$$$$

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The$following$foods$are$some$of$the$best$protein$sources.$The$amount$of$protein$in$a$typical$serving$is$shown$below:$$

• Chicken$breasts$–$3$oz$(90g)$approx.$26$grams$of$protein$$• Turkey$breast$–$3$oz$(90g)$26$grams$of$protein$• Egg$whites$–$6$egg$whites,$22$grams$of$protein$$• Salmon$–$3$oz$(90g),$19$grams$of$protein$• White$fish$–$3$oz$(90),$20$grams$of$protein$• Canned$tuna$–$1$can,$30$grams$of$protein$• Lean$red$meat$–$3$oz$(90g),$25$grams$of$protein$• Low_fat$cottage$cheese$–$½$cup,$16$grams$of$protein$• Skim$milk$–$1$cup,$9.5$grams$of$protein$• Greek$yogurt$–$1$cup,$22$grams$protein$• Whey$protein$powder$–$1$scoop,$21_24$grams$of$protein$

The$foods$mentioned$above$contain$the$highest$quality$of$amino$acids$which$will$help$to$suppress$your$hunger$levels,$maintain$a$healthy$metabolism,$and$help$to$provide$your$muscles$with$everything$they$need$to$maintain$themselves$while$weight$loss$takes$place.$$

In$addition$to$the$protein$that$you're$consuming,$add(some(slow(digesting,(unprocessed(and(

unrefined(carbohydrates(to(the(meals(when(you're(most(active(during(the(day.$$If$you're$doing$a$workout,$two$primary$times$to$include$the$carbs$are$before$and$after$that$workout.$In$fact,$a$mixed$protein$and$carb$shake$is$highly$recommended$before$and$after$a$workout.$$

From$a$dietary$perspective,$that$summarizes$the$main$things$that$you$should$be$doing$to$help$be$rid$of$man$boobs,$reduce$oestrogen$and$raise$testosterone.$$Diet$is$a$key$element$of$this$treatment$protocol,$so$while$you$may$be$very$'stuck'$on$your$current$dietary$habits,$you$must$change$them$if$you$do$want$to$see$success.$$

Diet$is$typically$something$that$people$struggle$with,$but$hopefully$now$you$are$better$informed$of$the$impacts$of$various$foods$on$your$body$and$how$your$metabolism$processes$various$forms$of$protein,$carbohydrates,$fats$and$fibre.$$Having$done$all$of$this$research,$I$soon$realised$that$consumption(of(deserts(and(chocolate(bars(and(cakes(were(literally(a(complete(

waste(of(time.$$As$well$as$your$general$health,$the$majority$will$affect$your$mood$and$stress$levels$by$increasing$your$blood$sugar$levels,$insulin$will$be$secreted$and$also$the$stress$hormone,$cortisol,$which$breaks$down$muscle$tissue$and$therefore$reduces$testosterone.$After(the(initial(‘high’(or(endorphin(release(from(chocolate,(the(‘low’(will(follow.$$What$goes$up$must$come$down!$$I$realised$that$they$were$completely$detrimental$to$my$fat$loss$and$strength$gain$goals$and$I$retrained$my$mind$to$not$be$tempted$to$eat$them.$$I$do$sometimes$treat$myself$

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on$a$Sunday$but$even$then$I$generally$regret$eating$such$foods,$as$I$know$the$efforts$that$are$required$to$lose$those$empty$calories.$$$

Below$is$a$summary$of$what$has$been$mentioned$in$this$chapter.$

SUMMARY(TABLE(OF(CARBOHYDRATES,(PROTEIN,(FATS(&(FIBRES((

Here’s$a$summary$of$a$selection$of$foods$to$consume$and$avoid.$$This$list$is$not$exhaustive$by$any$means$but$provides$a$useful$guideline:$

$

$

Figure(1:(Summary(of(carbohydrates,(proteins,(fats(and(fibres.((

(

$

HIGH$GI$CARBS$TO$

AVOID$unless$after$an$

intensive$workout)

LOW$GI$CARBS$

(GOOD)

GOOD$PROTEIN$

SOURCES

FATS$TO$AVOID FATS$TO$CONSUME GOOD$SOURCES$OF$

FIBRE

White$potatoes Sweet$potatoes$ Chicken$breasts$ Trans$Fats; Raw$nuts Porridge oatsTurkey$breast$

White$Pasta Oatmeal$ Egg$whites$ Hydrogenated$oils; SeedsWholemeal pasta

and brown ricemargarine,

White$&$Brown$

Bread$($brown$is$better$if$

you$must$eat$it)

Sprouted$grain$bread$ Salmon$

anything$deepQfried,$

processed$foods,$

doughnuts,$pies$etc$

Natural$nut$butterBeans, lentils &

peas

Most$breakfast$

cereals$(unless$they’re$

made$from$whole$oats)

Brown$rice$ White$fish$ Sweets$&$Chocolates$ Avocados

Fresh & dried fruits (particularly if skins

are eaten)

Cooked$carrots Quinoa$ Tuna$

Typical$unhealthy$

deserts Extra$Virgin$Olive$oil

Vegetables (particularly if skins

are eaten)

Spelt Lean$red$meat$ Fatty$fish$(OmegaQ3) Nuts and seeds

Barley$LowQfat$cottage$

cheese$

GrassQfed$meat$

products$(organic)Wholemeal flour

Millet$ Skim$milk$ Eggs$(OmegaQ3)

All$other$fruit$&$

vegetablesGreek$yogurt$

Whey$protein$

powder

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Figure(2:(Shopping(List(

Below$is$a$breakdown$of$example$protein,$carbohydrates,$healthy$fats,$calories$and$fibre$sources.$

Source:$Adapted$from(The$Truth$About$Six$Pack$Abs,$by(Mike$Geary,$author$of$number$1$best_selling$strength$and$nutrition$product$on$the$market.$$I$would$highly$recommend$his$product$if$you$want$to$explore$into$greater$detail,$how$to$expose$and$develop$your$abdominal$muscles,$lose$that$stubborn$belly$fat,$and$become$lean.$$His$product$has$been$a$great$source$of$information$for$this$ebook,$namely$in$the$diet$section.$$

$

PROTEIN(SOURCE((one(portion)Size((avg)

Protein((grams)

Carbohydrates((grams)

Fat((grams)

Calories((Kcal)

Fibre((grams)

Fish%(cod,%haddock,%flounder,%bass,%etc) 4oz 25 0 1 109 0

Salmon%or%Trout 4oz 21 0 7 147 0

Beef%B%grass%fed,%round%steak 4oz 28 0 6 166 0

Pork%tenderloin 4oz 21 0 5 129 0

1%cup%1%%cottage%cheese 32 6 2 170 0

1%cup%fat%free%ricotta%cheese 28 12 0 160 0

Typical%chicken%breast 4oz 26 0 4 140 0

Canned%Tuna 33 0 2 150 0

Three%whole%eggs 20 0 14 200 0

Extra%lean%ground%turkey 4oz 28 0 1.5 125.5 0

Ground%buffalo% 28 0 8 184 0

CARBOHYDRATE(SOURCE((one(portion)1/2%cup%dry%oatmeal 5 27 3 143 4

1/3%cup%dry%oat%bran 8 23 4 142 6

1/2%cup%rice%bran 10 34 14 245 19

1.4%cup%wheat%germ 8 19 3 123 4

1/2%large%sweet%potato 3 25 1 112 3

1/2%cup%dry%barley 3 26 1 116 3

1/2%cup%All%Bran%Cereal 4 24 0.5 86.5 10

1/2%cup%blueberries 2 19 0 72 4

1%apple 1 23 0 84 4

1%orange 2 25 0 99 3

10%strawberries 1 18 0 67 3

One%serving%bakes%beans 6 27 2 132 6

HEALTHY(FAT(SOURCEOne%tablespoon%of%nonBhydrogenated%unrefined%oils 0 0 14 126 0

1%Tbsp%"natural"%peanut%butter 8 5 16 190 2

2%Tbsp%"natural"%almond%butter 6 5 16 185 2

1/4%cup%guacamole 2 6 14 144 4

1/4%cup%coconut%milk 1 1 11 105 0

1/4%deshelled%sunflower%seeds 7 4 15 168 3

1/4%cup%almonds 6 4 15 165 3

1/4%cup%walnuts 4 4 20 203 3

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(CHAPTER(3:(EXERCISE(METHODS(TO(RAISE(TESTOSTERONE(AND(INCREASE(METABOLISM(((

In$order$to$reach$any$fat$loss$goal$(as$you$know$I$really$don’t$like$the$term$‘weight$loss’,$as$to$me$that$involves$breaking$down$the$muscle$tissue$too,$which$in$turn$reduces$your$metabolic$rate),$exercise$and$diet$go$hand$in$hand;$this$system$is$no$different.$$If$you$want$to$see$the$best$results$from$this$program$then$it's$vital$that$you$do$the$right$training$in$the$gym$(or$indeed$at$home),$as$this$will$lead$to$optimal$results.$$

Ultimately,$whether$you$are$suffering$from$gynecomastia$or$pseudogynecomastia$or$low$testosterone$or$low$mojo,$your$goal$is$to$reduce$the$amount$of$body$fat$you$have$on$your$body.$$This$will$reduce$aromatase$activity$(which$happens$through$excess$body$fat),$and$helps$to$build$muscle$and$increase$testosterone$levels,$which$in$turn$helps$to$burn$fat.$$$

The(most(effective(way(to(lose(body(fat(and(building(muscle(simultaneously(is(to(combine(

cardiovascular(training(with(weight(training.((

Remember(to(stretch(your(muscles(before(and(after(any(kind(of(cardiovascular(workout(and(

weight(training.(((

CARDIOVASCULAR$TRAINING$

The$sound$of$cardio$puts$a$lot$of$people$off,$but$it$is$so$important$for$your$body$to$function$properly,$regardless$of$whether$you’re$trying$to$lose$fat$or$not.$$In$today’s$world,$fewer$people$seem$to$acknowledge$the$importance$of$doing$regular$exercise.$$Our(bodies(are(designed(to(do(exercise,(and(regularly!$$Without$it,$your$body$is$being$deprived$of$what$it$naturally$requires.$$Exercise$does$not$need$to$be$regarded$as$a$chore$either;$if$you$take$up$a$sport$such$as$cycling$or$tennis,$or$a$team$sport$like$football$or$rugby,$then$you’ll$get$enjoyment$out$of$doing$exercise$without$realising$that$you’re$actually$exercising!$$

I$don’t$actually$play$much$sport,$but$I$do$windsurf,$wakeboard$and$kite$surf$in$the$summer,$and$snowboard$in$the$winter$(but$none$of$these$involve$much$cardio).$$I$mainly$get$my$necessary$cardio$fix$from$running,$cycling,$and$more$recently,$swimming.$$For$me,$the(progression(and(results(I(see(almost(every(day(is(motivation(for(me(to(do(the(exercise.$$The$more$I$do$it,$the$more$my$fitness$levels$improve,$and$the$more$I$enjoy$it.$$In$addition,$doing$all$my$cardio$exercise$in$the$great$outdoors$(much$more$pleasant$in$the$summer!)$is$a$fantastic$way$of$appreciating$my$surroundings$and$alleviating$stress$–$which$is$also$important$in$losing$man$boobs$and$regulating$hormone$levels.$Cortisol,(the(hormone(that(is(released(during(stress,(is(

detrimental(to(your(testosterone(levels,$as$will$be$explained$in$greater$detail$later$on.$$

Cardio$training$is$a$very$effective$way$of$losing$body$fat$as$it$puts$your$body$into$overdrive$by$using$almost$every$muscle$group$in$your$body.$$This$includes$any$aerobic$exercise$such$as$

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running,$cycling$and$swimming.$$You’ll$be$pleased$to$know$that$it$is$not$recommended$that$you$go$running$for$hours$at$a$time,$3$times$a$week,$as$this$would$actually$have$a$negative$impact.$$$

There$are$two$different$types$of$cardio$training;$high$intensity$interval$training$(HIIT)$and$the$more$commonly$known,$endurance$cardio$training$(ET).$

ENDURANCE$CARDIOVASCULAR$TRAINING$

Endurance$cardio$is$when$you$run/cycle/swim$or$undertake$any$other$aerobic$exercise$for$a$steady$and$a$relatively$slow$pace$that$you$can$maintain$for$at$least$20$minutes.$$$During$the$workout$you$burn$calories,$but$after$the$workout$you$stop$burning$calories.$$This$is$because$your$body$uses$sugars$for$energy.$$If$you$go$past$20$minutes,$then$you$start$to$burn$pure$fat$so$the$longer$you$can$continue$the$more$benefit$you$will$see.$$However,$this(is(only(up(to(a(certain(point;$if$you$work$your$body$in$this$manner$for$over$an$hour,$your$body$starts$to$release$large$amounts$of$cortisol.$$The$stress$hormone$cortisol$that$is$released$after$this$length$of$time$starts$to$break$down$muscle$tissue.$$In$extreme$cases,$high$levels$of$cortisol$can$have$a$negative$effect$on$your$immune$system,$your$sleep,$sex(drive,$mood,$bone$health$and$general$exercise$performance.$(If$your$cortisol$levels$are$high,$your$testosterone(levels(are(supressed,$affecting$your$recovery$after$exercise.$$In$turn,$this$will$affect$your$capacity$and$motivation$to$do$exercise.$

It$is$therefore$imperative$to$keep$cortisol$levels$as$low$as$possible.$$You$can$do$this$by$limiting$yourself$to$an$hour$of$any$aerobic$exercise.$$It(is(also(important(to(rest(for(at(least(6(hours(

between(sessions,$but$a$day$would$be$more$reasonable$and$expected$so$that$you$could$reach$your$goals$of$man$boob$reduction.$$

The$down$sides$to$cardio$alone$(you’ll$be$pleased$to$hear!)$are$that$by$doing$endurance$cardio$exclusively,$you$burn$a$lot$of$fat$but(you(will(also(lose(muscle.$$This$results$in$a$decrease$in$your$metabolism,$which$is$obviously$something$that$you$don’t$want!$$It$needs$to$be$combined$with$weight$training,$as$will$be$discussed$shortly.$$

A$little$secret$to$cardio$training$in$this$form$is$that$it$will$be$much$more$effective$in$the$morning$than$later$on$in$the$day.$$This$is$due$to$the$fact$that$during$your$sleep,$your$sugar$stores$are$mostly$used$up$so$you$start$to$burn$fat$much$quicker$than$20$minutes$if$you$train$early$in$the$day.$$It$also$your$raises$your$metabolism$for$the$rest$of$the$day$and$prepares$you$mentally$too.$

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HIGH$INTENSITY$INTERVAL$TRAINING$(HIIT)$

This$is$when$you$run/cycle/swim$or$any$other$aerobic$exercise$at$maximum$intensity$for$short$periods$of$time.$$For$example,$you$would$give$maximum$effort$(90_100%)$for$just$30$seconds,$slow$down$for$60$seconds,$then$repeat.$$$

Recent(studies(have(shown(that(interval(training(is(more(effective(than(endurance(cardio(

training(in(fat(loss(and(muscle(gains((and(therefore(testosterone(gains),(as(it(not(only(

improves(cardiovascular(performance(but(also(pulmonary((lung)(performance.$$$$

$

THE$ADVANTAGES$OF$HIIT$

1) Studies$have$shown$that$endurance$training$burns$off$more$calories$during$exercise$than$interval$training.$$However,$a$study$by$Gibala$et$al$(2006)$showed$that$2.5(hours(of(sprint(interval(training(produced(similar(biochemical(muscle(changes(to(10.5(hours(of(

endurance(training$and$had$similar$endurance$performance$benefits.5$2) According$to$a$study$by$King,$HIIT$increases$the$resting$metabolic$rate$(RMR)$for$the$

next$24$hours$which$is$due$to$excess$post_exercise$oxygen$consumption,$and$it$may$improve$lung$capacity$more$effectively$than$doing$only$traditional,$long$aerobic$workouts$–$hence$the$pulmonary$citing$mention$above.$6$HIIT$pushes$the$heart$and$lungs$to$their$limit$so$as$well$as$your$lung$capacity$increasing,$your$heart’s$stroke$volume$also$increases,$which$is$the$amount$of$blood$the$heart$is$able$to$pump$in$one$beat.$$$This$results$in$your$resting$pulse$rate$decreasing,$so$you$get$fitter,$have$more$energy$and$generally$feel$healthier.$$$

3) Since$your$lung$capacity$increases,$you$are$able$to$breathe$more$efficiently$and$hold$your$breath$for$longer.$

4) As$muscle$is$gained$through$HIIT$(as$opposed$to$being$lost$during$endurance$training),$this$in$turn$increases$testosterone$levels,$which$is$beneficial$for$losing$man$boobs.$$In$addition$to$that,$studies$have$shown$that$growth$hormones$increase$during$HIIT.$$

$ $

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$5$http://jp.physoc.org/content/575/3/901.short$

6$http://en.wikipedia.org/wiki/High_intensity_interval_training$

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If$you$compare$the$physique$of$a$100m$sprint$athlete$(right)$with$that$of$a$typical$endurance$athlete$(left)$you$will$see$a$noticeable$difference$in$their$muscle$formation:$

$

Figure(3:(Comparison(of(sprint(athlete(and(endurance(athlete(

WHAT’S$THE$BEST$WAY$TO$GO$ABOUT$HIIT?$

1) Pick$your$cardio$exercise$and$warm$up$at$low$intensity$for$about$5$minutes$2) When$you’re$ready,$put$in$maximum$effort$for$30$seconds$and$slow$to$a$steady$pace$3) Continue$at$a$steady$pace$for$1$to$2$minutes$4) Repeat$for$up$to$a$maximum$of$20$minutes,$preferably$for$at$least$15$minutes,$with$5_6$

sprints.$$5) Depending$on$your$levels$of$fitness,$you$may$want$to$start$off$slow,$with$1,$or$maybe$2$

sprints$and$slowly$build$it$up.$$You’ll$notice$your$fitness$levels$improve$very$quickly$with$this$method.$$

A$few$things$to$note:$

1) At$the$end$of$the$30$second$burst$you$should$be$completely$fatigued$and$feel$a$powerful$burn$in$your$muscles.$$This$is$when$lactate$accumulates$in$your$blood$as$a$result$of$anaerobic$metabolism,$and$you’re$about$to$be$compensated$with$testosterone$and$growth$hormone.$$

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2) It’s(important(that(you(do(not(go(for(longer(than(20(minutes(or(cortisol(will(be(

released(as$we$mentioned$earlier,$which$causes$testosterone$levels$to$deplete.$$$3) In$the$next$chapter$you$will$see$that$weight$training$is$recommended$2$days$a$week.$$Do$

HIIT$on$the$days$that$you$do$not$do$weight$training,$as$both$forms$of$exercise$are$highly$draining.$

4) The(best(time(of(day(for(HIIT(is(the(late(morning(or(afternoon.$$This$is$because$if$you$do$it$in$the$early$morning,$your$body$is$in$a$catabolic$state$where$it$is$more$likely$to$break$down$muscle$tissue$itself$to$provide$energy$rather$than$through$burning$calories.$$Conversely,$if$you$were$to$do$HIIT$late$at$night,$your$metabolism$decreases$drastically$just$before$you$go$to$sleep$so$you$would$not$experience$the$benefit$of$increased$metabolism$for$a$prolonged$period$of$time$(that$can$last$for$the$rest$of$the$day$after$the$exercise).$$

5) It’s(worth(drinking(a(pre(and(post(workout(glucose(drink(to(maximise(effects.$$(

If$you$want$to$investigate$HIIT$in$further$detail,$I’d$highly$recommend$Craig$Ballantyne’s$Turbulence$Training.$$His$program$has$been$a$great$source$of$information$for$the$Intensity$Training$section$of$this$ebook.$Craig$Ballantyne$is$a$Certified$Strength$and$Conditioning$Coach.$$

WEIGHT$TRAINING$

We’re$now$going$to$look$at$why$it’s$necessary$to$combine$weight$training$with$cardiovascular$exercise.$You$feel$fantastic$after$any$kind$of$exercise,$but$here’s$something$about$feeling$pumped$after$weight$training$that$makes$you$feel$awesome!$

WEIGHT$TRAINING$INCREASES$TESTOSTERONE$

You$do$not$need$to$become$a$bodybuilder$in$order$to$lose$those$man$boobs.$$However,$weight(training(is(a(very(effective(method(of(burning(calories(and(increasing(testosterone(levels.$$$This$may$come$as$a$surprise.$$Whilst$you$do$not$burn$off$as$many$calories$whilst$weight$training$(as$you$do$with$cardiovascular$training),$when$done$correctly,$you’ll$continue$to$burn$calories$for$up$to$7$days$after$doing$the$training!$$This$is$because$when$you$lift$heavy$weights$(with$fewer$repetitions/reps)$you$damage$the$muscle$tissue.$$The(muscle(gain(takes(place(after(your(

workout,(as(long(as(you(also(consume(the(correct(types(of(food.$$The$damaged$muscle$tissue$is$repaired$through$your$body$expending$calories,$much$the$same$as$it$would$repair$a$wound.$$A$few$days$later,$your$muscle$enters$the$hypertrophy$phase$when$the$muscle$actually$grows.$Note$that$that$‘pumped’$appearance$during$a$workout$is$not$actually$your$muscles$growing$–$it’s$purely$fluid$retention$and$blood$flow$around$that$area.$$

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Whilst$you$probably$do$not$want$to$become$a$bodybuilder$it$is$worth$knowing$a$few$things$about$bodybuilding$and$how$it$helps$with$fat$loss.$$People(do(not(often(associate(weight(training(with(fat(loss$–$I$didn’t$until$recently.$$I$run$and$cycle$regularly$thinking$that$it’s$excellent$for$fat$loss.$$In$reality,$cardio(alone(can(be(counterproductive$as$we$discussed$earlier.$A$reminder:$when$you$do$a$lot$of$cardio,$not$only$do$you$lose$fat,$you$also$lose$muscle$mass.$$When$you$lose$muscle$mass,$your$testosterone$levels$also$decrease.$$This$is$accentuated$when$your$cardio$is$done$in$a$combination$with$dieting/consuming$fewer$calories.$$Since$testosterone$fights$against$oestrogen,$if$your$testosterone$levels$are$depleted,$then$the$oestrogen$has$a$greater$chance$of$roaming$free$in$your$body,$thus$it$becomes$more$difficult$to$lose$fat$(as$oestrogen$promotes$fat$storage)$and(your(man(boobs(will(remain.$$

$

BUILDING$MUSCLE$INCREASES$YOUR$BASAL$METABOLIC$RATE$(BMR)$

As$explained$above,$your$body$burns$calories$through$muscle$reparation$and$hypertrophy$(muscle$gain).$$This$in$turn$increases$your$BMR,$so$you$burn$more$calories$at$rest.$$$

So(what’s(the(best(way(to(go(about(your(weight(training?(((

The(best(way(to(boost(testosterone(levels(is(to(lift(as(heavy(a(weight(as(you(can,(doing(3(sets(

of(6[8(repetitions((reps),(resting(for(about(40(seconds(between(each(set.$$It’s$important$that$you$lift$the$appropriate$weight$so$that$you$can$only$just$manage$your$3$sets.$$In$order$for$your$body$to$go$into$hypotrophy$your(very(last(rep(has(to(be(to(failure,$or$so$you$can$only$just$manage$it.$$This$damages$your$muscle$effectively$to$stimulate$your$body$into$muscle$regrowth.$$It$also$causes$testosterone$to$be$released.$$$

How(often(should(I(train?(

You’ll$be$pleased$to$hear$that$since$muscles$take$up$to$a$week$to$recover$(when$training$in$this$manner),$you(should(only(work(out(twice(per(week,(focusing(on(2(different(muscle(groups(

each(time,(with(the(workouts(spaced(evenly(apart.$$Compound$exercises$can$be$described$as$those$exercises$that$work$multiple$muscle$groups$at$once$and$span$across$two$joints$in$the$body.$$Since$the$more$muscle$force$you$have$behind$you,$the$more$weight$you're$going$to$be$able$to$lift,$you$can$clearly$see$why$this$is$so$beneficial$for$increasing$testosterone$levels.$$It(is(also(not(a(good(idea(to(isolate(muscle(groups(as(this(leads(to(an(imbalance(of(muscle(growth.$$Compound$training$helps$to$avoid$this.$

The$following$workouts$are$recommended$as$they$span$across$the$largest$muscle$groups,$so$therefore$increase$testosterone$levels$most$effectively$and$raise$your$BMR$to$burn$off$man$boobs$in$no$time$and$nicely$boost$your$mojo:$ $

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Most(Effective(Weight(Lifting(Exercises(

$Day$1:$Bench$Press$(upper$body)$Day$1:$Barbell$squat$(legs$mainly)$Day$2:$Deadlift$(legs$mainly)$Day$2:$Close$Grip$Pulldown$(upper$body)$$$For$images,$please$see:$http://www.menshealth.com/mhlists/bigger_muscles/printer.php.$$$$Additional(Exercises(For(Variety!

$Incline$bench$press$$Lunges$(with$or$without$weights)$Step_ups$(using$a$step)$$

A$few$things$to$note:$

1) Try(not(to(jerk(the(weights(up$(as$you’ll$see$on$TV$weight$lifting$competitions);$this$is$not$working$the$muscle$effectively.$$You’ll$gain$more$by$slow,$steady,$controlled$movements.$$

2) The(negative(movement(is(just(as(important,$if$not$more$important,$than$the$positive$movement.$$For$example,$with$the$barbell$squat,$the$positive$movement$is$when$you$‘stand$up’,$the$negative$when$you$‘crouch$down’.$$With$the$Close$Grip$Pulldown,$it’s$the$reverse.$$Try$2$seconds$positive$movement,$then$3$seconds$on$the$negative$movement$to$effectively$work$those$muscles.$$

3) Weight(training(in(the(evening(is(more(effective.$$In$the$morning$your$body$is$in$a$catabolic$state,$which$means$muscle$tissue$will$be$broken$down$to$provide$energy$to$support$the$weight$training,$rather$than$burning$calories.$$In$the$morning,$there$are$higher$amounts$of$cortisol$(stress$hormone)$in$the$body,$and$this$promotes$the$breakdown$of$muscle$tissue$and$glucose$for$energy.$$

4) You’ll$notice$that$the$‘Close$Grip$Pulldown’$uses$a$machine$but$every$other$uses$free$weights.$Free(weights(are(more(effective(than(machines$as$free$weights$require$you$to$balance$them$yourself,$which$uses$muscles$in$your$body$called$stabiliser$muscles.$$This$promotes$greater$muscle$gain,$thus$more$testosterone$release.$$

5) Be(careful(not(to(over[train.$$This$is$when$you're$performing$too$much$exercise$over$a$long$period$of$time,$which$can$lead$to$rapidly$declining$testosterone$levels$–$something$that$you$must$avoid.$$You$should$not$need$to$work$out$for$more$than$20_30$minutes.$$

6) These$exercises$are$compound$exercises$so$use$a$variety$of$muscles$in$one$exercise.$$If$you$really$want$to$pay$particular$attention$to$certain$muscles,$such$as$biceps$or$triceps$

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(for$vanity$reasons!)$see$below.$Do(bear(in(mind,(as(I(mentioned(earlier,(that((this(can(

lead(to(muscle(imbalance.$$

Isolation(Exercises(

Whilst$training$muscles$in$isolation$will$not$have$as$great$an$impact$on$your$metabolism$and$testosterone$levels$as$the$compound$exercises,$you$may$wish$to$include$a$few$isolation$exercises$to$enhance$muscle$growth$in$other$areas.$These$may$include:$

1) Bicep(Curls$(using$dumbbell,$barbell,$cable$or$machine)$–$Do$on$day$1$2) Triceps(Extensions$(using$dumbbell,$barbell,$cable$or$machine)$–$Do$on$day$1$$3) Calf(raises$–$Do$on$day$2$4) Abdominal(workouts$(using$an$abdominal$ball$is$the$best$way$for$a$multitude$of$

exercises)$–$Do$on$day$2$

The$exercises$recommended$above$are$in$accordance$with$the$muscles$groups$that$are$already$being$worked$on$that$day.$

HOME$EXERCISES$FOR$MUSCLE$GAIN$AND$TESTOSTERONE$ENHANCEMENT$

If$like$me,$you're$someone$who$prefers$to$work$out$in$the$comfort$of$your$own$home$without$going$to$a$gym,$then$you$can$create$similar$effects$by$performing$some$key$bodyweight$exercises$at$a$fast$pace;$really$pushing$your$body$to$its$maximum.$$This$is$in$addition$to$the$cardio$exercises$already$talked$about$earlier$in$this$chapter.$$

Note$that$these$are$done$using$rapid$successive$sets.$$You'll$perform$one$set$aiming$for$the$target$number$of$reps,$take$a$very$short$rest$break$(30$seconds$or$so)$and$then$move$on$to$the$second$and$third$set.$Once$the$third$set$is$complete,$take$your$last$and$final$break$and$then$move$on$to$a$fourth$set$which$will$be$taken$to$exhaustion.$$These$numbers$are$a$guideline.$$Since$everyone$has$a$different$build$of$muscle$and$fat,$you’ll$need$to$adjust$the$numbers$of$repetitions$according$to$your$own$ability.$$These$are$actually$taken$from$my$own$exercise$regime.$$$$

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$

Exercise( Set(1( Set(2( Set(3( Set(4(

Bodyweight+Squats+

35+ 20+ 15+ To+exhaustion+

Press;Ups+ 40+ 25+ 15+ To+exhaustion+Lunges+ 30+per+leg+ 20+per+leg+ 15+per+leg+ To+exhaustion+Pull;Ups+ 10+ 8+ 6+ To+exhaustion+Sit;ups+ 40;50+ 30;40+ 20;30+ To+exhaustion+Plank+hold+ 60+seconds+ 45+seconds+ 30+seconds+ To+exhaustion+$

Bodyweight$Squats$$ $ $ $$$$$$$$Press_Ups$

$$$$$$$$$$ $

When(doing(press(ups:$Remember$to$keep$your$body$as$straight$as$possible,$with$your$hands$just$over$shoulder$width$apart.$$On$the$negative$movement,$lower$your$whole$body$so$your$nose$is$practically$touching$the$floor$and$then$fully$extend.$$To$mix$up$your$press$ups$you$can$do$one$or$two$sets$with$your$hands$together$forming$a$diamond.$$This$uses$a$different$set$of$muscles$in$your$chest.$$

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Lunges$$ $ $ $ $ Pull$ups$

$$$$$$$$$$$$$$$$$$$$$$$$$$$$ $

Pull$ups$are$very$difficult.$$Don’t$be$surprised$if$you$can$barely$do$one.$$However,$they’re$an$excellent$way$of$strengthening$a$very$wide$group$of$muscles$in$your$shoulders,$back$and$biceps.$This$is$an$example$pull$up$with$arms$wide$apart$(known$as$a$wide_grip$pull$up).$$It$can$also$be$done$with$your$hands$just$over$shoulder$width$apart.$$These$are$said$to$be$better$for$you$than$having$your$palms$facing$you$by$grabbing$the$other$side$of$the$bar.$$$

Sit$ups$

$

There$is$a$wide$range$of$sit$ups$that$strengthen$different$sets$of$abdominal$muscles.$$An$abdominal$ball$is$an$excellent$purchase$if$you’re$keen$to$build$up$your$abs.$$They’re$kinder$to$your$back$and$there$is$a$wide$range$of$abdominal$workout$activities$you$can$do$with$it.$$They’re$also$great$for$your$posture$if$you$sit$at$a$desk$for$long$periods$of$time!$

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The$Plank$Hold$

$

This$is$excellent$for$your$core$strength.$$Rather$than$just$holding$in$the$above$position$for$as$long$as$you$can,$you$can$mix$it$up$by$raising$each$leg$alternatively.$$You$should$do$the$plank$hold$three$times.$$As$your$core$strength$increases,$you’ll$be$able$to$hold$this$position$for$longer.$

If$you$can$perform$this$workout$routine$three$times$per$week$(spaced$evenly$apart),$this$will$be$sufficient$to$tone$and$build$your$muscles$to$some$degree,$and$also$to$help$increase$your$testosterone$levels.$$Since$you’re$not$damaging$the$muscles$the$same$way$as$you$are$with$the$weight$training,$you$can$do$these$workouts$more$regularly$–$between$48$and$72$hours$after$your$previous$one.$$$

Combining$regular$training$with$your$diet$plan,$you’ll$notice$remarkable$improvements$in$your$efforts$to$get$rid$of$your$man$boobs$and$build$a$body$that$you're$proud$to$show$off$anywhere$you$go.$$

Now$let's$move$on$and$take$a$look$at$some$of$the$supplements$that$you$should$consider.$$

THE$IMPORTANCE$OF$A$PROTEIN$SHAKE$AFTER$YOUR$WORKOUT$

Whether$you$are$weight$training$or$doing$cardiovascular$training,$it$is$important$that$you$quickly$feed$your$muscles$afterwards$so$that$they$can$repair.$$This$is$particularly$important$when$it$comes$to$weight$training,$as$you$are$essentially$tearing$muscle$tissue$when$you$lift$heavy$weights.$$With$this$in$mind,$you$can$probably$understand$that$without$the$right$food$for$your$muscle$reparation,$your$workout$may$as$well$be$regarded$as$a$waste$of$time.$$This$is$because$your$body$will$lack$exactly$what$it$needs$to$repair$those$muscles$effectively.$$The$suggested$time$for$this$is$within(15(minutes(of(your(workout.$$Your$muscles$need$protein$for$reparation,$so$the$best$way$to$feed$your$muscles$is$with$a$protein$shake.$$

( (

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What’s(the(best(type(of(protein(to(consume?(

You$may$have$heard$about$whey$protein$if$you$do$fitness$training$at$all,$or$any$sport.$$Whey$is$a$fast_acting$protein$that$is$low$in$carbohydrates$and$fat.$$It$is$a$complete$protein,$which$means$that$it$contains$all$the$essential$amino$acids$making$it$a$high$quality$sports$nutrition$supplement.$$Whey$is$fast$ingesting,$meaning$it$gets$to$where$it's$needed$quickly!$$It$therefore$speeds$up$recovery$time$significantly.$$$

Whey$protein$supplements$play$a$huge$role$in$post_workout$nutrition$when$your$body$is$in$a$catabolic$state$and$needs$a$fast$injection$of$protein.$Amino$acids$which$are$present$in$protein$shakes$help$the$body$to$absorb$the$protein.$$

In$addition$to$the$benefits$relating$to$muscle$building$and$reparation,$whey$protein$also$works$as$an$antioxidant$to$boost$the$body's$immune$system.$$Various$scientific$studies$have$proven$that$regular$consumption$of$whey$protein$promotes$a$strong$immune$system.$$There$are$also$no$known$side$effects,$except$in$relation$to$those$who$are$allergic$to$dairy$as$protein$shakes$are$often$made$with$milk.$You$can$of$course$buy$ones$with$which$you$just$add$water.$$

Here$are$some$suggested$sources:$$

www.GetPrograde.com$

www.BioTrust.com$

(

Muscle(Repair(and(Growth(

Consuming$a$protein$shake$after$your$workout$is$important$for$muscle$repair$and$growth.$$$Whey(protein(is(far(superior(to(all(other(forms(of(protein(as(it(provides(the(body(with(the(

perfect(amino(acid(dose(for(building(muscle,$and$therefore$strength,$and$also$general$recovery$(after$cardio$training$for$example).$$

Reduction(of(Body(Fat(

In$addition$to$muscular$repair$and$growth,$protein(should(help(with(fat(loss(when(you(consume(it(in(conjunction(with(weight(training.$$A$study$published$in$the$October$2009$issue$of$"Nutrition,$Metabolism$and$Cardiovascular$Diseases"$found$that$increased$daily$protein$intake$together$with$exercise$resulted$in$increased$fat$loss$compared$to$just$doing$exercise$without$taking$extra$protein.$

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Improved(Muscle(Strength(and(Testosterone(Levels(

This$may$seem$obvious$now.$If$protein$assists$in$the$reparation$of$muscle$tissue$after$exercise,$it$will$come$as$no$surprise$that$it$will$also$promote$strength$gains$and$thus$promote$testosterone$levels$(as$previously$cited).((Protein(increases(muscle(protein(synthesis(after(

exercise.$$In$October$2006$research$for$the$"International$Journal$of$Sport$Nutrition$and$Exercise$Metabolism,"$found$that$when$whey$protein$was$used$as$a$supplement$after$exercise,$it$significantly$improved$strength$gains.$$

For$Best$Protein$Sources,$go$here:$www.GetPrograde.com$

$

CHAPTER(4:(ADDITIONAL(IDEAS(AND(NATURAL(SUPPLEMENTS(

While$generally$speaking$you$should$never$rely$on$supplements$to$replace$a$good$diet,$in$the$case$where$you$are$suffering$from$man$boobs,$there$are$a$few$that$will$help$out.$$

Again,$the$supplements$you$turn$to$will$depend$upon$your$primary$problem,$as$this$indicates$what$you$need$the$supplementation$for.$$

Let's$break$down$our$causes$once$again$so$you$can$get$a$clear$indication$of$what's$best$to$use.$$

$

LOW$TESTOSTERONE$LEVELS$$

It$is$worth$getting$tested$to$determine$your$testosterone$levels$and$aromatase$activity.$$Even(if(you(have(high(testosterone,(this(can(convert(to(oestrogen(if(aromatase(activity(is(too(high.$$It$is$useful$to$be$aware$of$the$best$natural$supplements$to$naturally$boost$testosterone$levels.$Before$deciding$to$take$these,$do$get$professionally$tested.$$$

Adding(extra(testosterone(to(your(diet(if(your(levels(are(already(high(can(be(detrimental(to(

losing(your(man(boobs.$

If(you(don’t(want(to(get(professionally(tested,(avoid(supplements(and(focus(on(foods(that(

naturally(promote(testosterone(production,$looked$at$in$the$next$chapter.$(

Supplements$include:$$

• Zinc,$also$sometimes$taken$as$ZMA,$which$has$magnesium$added$to$it$for$even$better$effects$

• Tribulus,$which$is$a$plant$that$increases$the$natural$testosterone$production$in$the$body$

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• Horny$Goat$Weed,$which$is$a$supplement$that$supports$healthy$testosterone$production$and$also$helps$to$promote$a$higher$libido$level$$$

FAT$LOSS$PROMOTION$$

As$has$already$been$mentioned,$the$majority$of$men$with$man$boobs$will$lose$them$if$they$simply$lose$fat.$$These$products$will$help$to$increase$your$energy,$boost$your$metabolism,$raise$your$testosterone$and$decrease$your$appetite.$$

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THE$WONDERS$OF$GREEN$TEA$&$OOLONG$TEA$

I’m$going$to$dedicate$a$whole$section$to$the$benefits$of$Green$Tea$and$Oolong$Tea$as$I$truly$believe$the$two$confer$great$benefits$for$fat$loss,$general$detoxification$and$promote$hormonal$balance.$$Green$Tea$has$worked$for$me,$even$without$doing$exercise.$$They$contain$substances$called$catechins$and$polyphenols.$$When$combined$with$the$caffeine$that$is$also$present,$they$work$through$various$mechanisms$in$our$bodies$to$promote$fat$loss.$$$I$adapted$material$for$this$from$Mike$Geary’s$aforementioned$The$Truth$About$Six$Pack$Abs.$

These$teas,$together$with$black$tea$and$white$tea$come$from$a$plant$called$Camellia$Sinensis.$$Whilst$black$tea$also$contains$caffeine$(which$alone$promotes$fat$loss),$white$tea$is$also$said$to$consist$of$similar$properties$to$those$of$green$and$oolong$tea.$$Both$green$and$black$tea$come$from$the$leaves$but$black$tea$is$fermented,$whereas$green$tea$is$not.$$White$tea$is$quite$different$as$it$comes$from$the$young$buds$of$the$plant$as$opposed$to$the$full$grown$leaves.$$Oolong$comes$from$the$stems$and$not$the$leaves.$

You$may$have$realised$that$manufacturers$of$supplements$have$all$jumped$on$the$bandwagon$of$including$green$tea$extract$in$their$products.$$This$is$because$research$has$shown$that$the$substances(in(green(and(oolong(tea(stimulate(thermogenesis((conversion(of(fat(to(heat),(

which(helps(your(body(to(lose(fat.$$Studies$have$also$shown$that$green$tea$increases$your$metabolism$to$a$certain$degree.$$Therefore,$combining$this$with$the$fact$that$it$increases$the$percentage$of$fat$used$for$energy$must$be$a$very$good$thing!$$In$essence,$they$shift$your$metabolism$by$using$more$fat$and$fewer$carbohydrates$to$burn$energy.$$$

Furthermore,$green(tea(and(oolong(tea(contain(substances(that(reduce(the(speed(at(which(carbohydrates(are(digested,(which(promotes(a(slower,(more(level,(blood(sugar(response$(and$less$of$an$insulin$spike)$to$meals.$$You$therefore$store$less$glucose$as$fat$(as$looked$at$in$the$carbohydrate$section$earlier).$$In$addition$to$this,$a$compound$in$oolong$tea$has$been$found$to$reduce$the$amount$of$fat$that$is$digested$from$a$meal,$which$means$that$fewer$calories$are$consumed.$

You$can$probably$understand$why$I$included$a$whole$section$on$this$now$–$the$benefits$are$considerable.$$I$noticed$a$difference$when$I$sprained$my$ankle$and$wasn’t$able$to$exercise,$purely$by$combining$a$cup$of$green$tea$with$every$meal,$or$just$before,$and$also$a$few$throughout$the$day.$$$It’s(not(recommended(that(you(consume(it(after(about(mid[afternoon(as(

it(contains(caffeine(which(may(keep(you(awake(at(night.$$$

Last$but$not$least,$green$tea$helps$to$increase(testosterone(levels.$Caffeine$alone$helps$with$that,$and$green$tea$especially$is$good$because$it$helps$to$prevent$a$process$called$testosterone$glucuronidation.$This$is$a$process$that$breaks$down$testosterone$in$the$body.$So$when$green$

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tea$helps$to$inhibit$this,$testosterone$levels$rise.$Having$said$that,$excessive$amounts$can$have$the$reverse$effect$and$lower$testosterone$levels$so$I’d$stick$to$maybe$3_4$cups$a$day$rather$than$10.$$

THE$WONDERS$OF$WATER$

As$with$the$above$section,$I$think$it’s$necessary$to$include$another$whole$section$on$the$importance$of$drinking$plenty$of$water,$as$most$people$simply$do$not$consume$enough$water.$$Our$bodies$are$made$up$of$approximately$60%$water,$our$brains$85%.$$NOT(consuming(enough(

water(can(affect(your(hormone(levels.$$Isabel$De$Los$Rios$of$the$Beyond$Diet$Program$mentions$additional$following$benefits:$

1) Water(helps(the(body(to(metabolise(stored(fat.$Kidneys$require$water$in$order$to$function$properly.$$When$they$are$not$operating$at$full$capacity,$the$liver$takes$over.$$The$liver’s$prime$responsibility$is$to$metabolise$fat,$so$if$the$liver$is$doing$the$kidneys’$work,$less$fat$is$metabolised$and$more$is$stored$in$the$body$–$fat$loss$is$reduced.$$

2) Water(is(crucial(in(ridding(the(body(of(waste.(Water$consumption$helps$the$body$flush$out$stored$toxins$and$excess$fat.$(

3) Water(is(a(natural(diuretic.(If$you$suffer$from$water$retention,$water$is$surprisingly$the$best$treatment.$$When$the$body$does$not$receive$enough$water,$it$perceives$this$as$a$threat$to$survival$and$starts$to$store$every$drop$it$can.$$When$plenty$of$water$is$drunk,$the$opposite$takes$place.(

4) Water(is(a(natural(laxative;(when$the$body$does$not$receive$enough$water,$it$takes$it$from$alternative$sources.$$If$the$colon$becomes$dry,$stool$becomes$dry$and$difficult$to$pass,$which$results$in$constipation$–$along$with$gas,$bloating$and$painful$elimination.$$When$plenty$of$water$is$consumed,$the$colon$remains$hydrated$and$proper$bowel$function$is$restored.$(

Imperial$Measurement$–$Isabel$recommends$drinking$half$of$your$body$weight$in$pounds,$in$ounces.$$For$example,$if$you’re$200$pounds,$then$you$should$drink$100$ounces$of$water$a$day?$

Metric$Measurement$–$If$you$weigh$200$pounds,$then$you’re$14$stone$4lbs$and$should$be$consuming$near$to$3$litres$of$water$a$day.$That’s$just$under$6$pints.$$$$$

In$addition$to$the$above,$when$you$feel$hungry,$you’re$often$just$thirsty.$$So$drink$230$ml$(8oz)$of$water$when$you$first$think$you’re$hungry$and$consume$about$230$ml$(8oz)$about$15$minutes$before$dinner$so$you$don’t$over$eat.$$Water$is$a$great$hunger$suppressant.$$

Water$acts$as$a$great$antioxidant$when$it’s$mixed$with$lemon.$$Whilst$lemons$are$acidic$in$nature,$when$processed$by$your$body$they$are$highly$alkaline$and$therefore$help$your$body$to$

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alkalise$and$balance$hormone$levels.$$So$consume$a$glass$of$water$with$lemon$at$the$beginning$of$the$day$to$flush$out$your$system$before$drinking$a$cup$of$green$tea$with$breakfast.$$$

Do(remember(that(you(need(to(be(careful(when(sourcing(drinking(water.$$If$you$cast$your$eyes$back$to$p11,$you’ll$see$a$section$on$fish$in$lakes$and$rivers$changing$sex$across$the$UK$and$the$US.$$This$is$largely$attributable$to$the$female$contraceptive$pill$and$animal$waste$making$its$way$into$the$water.$$Sperm$counts$have$dropped$significantly$over$the$last$half$century$so$you$can$only$imagine$what$this$is$doing$to$our$hormone$levels.$$You$may$therefore$think$that$bottled$water$is$the$way$forward.$$There’s$an$argument$here$though,$that$many$plastics$contain$oestrogen_mimicking$compounds.$$So$which$is$best?$7$The$answer$is$to$fit$a$Reverse$Osmosis$Filter$in$your$home$and$carry$your$water$in$bottles$or$a$Camelbak$/$Sigg,$or$receptacle$that$is$BPA_free.$$

So,$having$covered$two$key$topics,$let’s$return$to$supplements$to$include$for$fat$loss$promotion.$

The$top$supplements$to$consider$include:$

• Caffeine,$which$will$provide$a$quick$energy$boost$before$your$workout$and$also$help$to$increase$the$rates$of$fat$oxidation$in$the$body.$

• Hoodia(Gordonii,$which$is$a$supplement$that$will$help$to$suppress$your$appetite$quickly.$• Chilli((and(Cayenne)(pepper,$which$contain$a$compound$called$capsaicin,$which$speeds$

up$your$metabolism$and$can$also$act$as$an$antioxidant$and$an$anti_inflammatory.$

You(do(not(need(to(supplement(with(all(of(these,$but$one$or$two$may$give$you$that$extra$'kick'$you$need$with$your$workout$and$diet.$$

MUSCLE$BUILDING$ENHANCEMENT$AND$SKIN$FIRMING$$

Finally,$if$you're$someone$who$has$lost$weight$(fat)$and$now$needs$to$firm$the$skin$and$fill$out,$then$the$following$supplements$will$help:$

• Creatine$increases$the$high$energy$precursor$for$muscle$fuel$and$will$help$you$work$harder$when$you$work$out.$

• Glutamine$is$a$specific$amino$acid$that$helps$to$support$a$healthy$immune$system$while$you$heavily$stress$your$body$by$lifting$weights.$

• A$skin(firming(cream$that$contains$any$of$the$following$ingredients:$green$tea,$aloe$vera,$shea$butter,$emu$oil,$and$hyaluronic$acid.$$Steer$clear$of$parabens$as$they$contain$oestrogen$compounds!$$Always(read(the(label.$$$

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$7$http://www.canceractive.com/cancer_active_page_link.aspx?n=661$

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Choosing$your$supplementation$wisely$is$a$smart$move$and$can$definitely$enhance$the$results$you$see$from$the$diet$and$workouts;$but$don't$expect$them$to$work$miracles.$$If(you(aren't(putting(in(the(effort(in(the(other(areas,(then(supplements(won’t(make(a(dramatic(difference.$$

They(are(used(to(simply(supplement(your(current(program(and(approach,(not(substitute(for(it.$$

Finally,$let's$end$with$some$tips$that$you$should$use$to$help$promote$greater$testosterone$levels$over$the$long$term.$$

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CHAPTER(5:(TESTOSTERONE[BOOSTING(LIFESTYLE(TIPS((

In$order$to$get$the$very$best$results$possible,$it's$important$that$you$take$a$few$lifestyle$tips$into$account,$as$they$will$help$to$keep$your$hormones$where$they$need$to$be.$$

Let's$take$a$look$at$what$these$are,$so$you$can$start$maximizing$them$in$your$lifestyle.$

LOWER$YOUR$STRESS$LEVELS$$ $ $

Stress$is$the$first$thing$that$can$quickly$eat$away$at$muscle$tissue$development$and$testosterone$levels.$$When$you’re$experiencing$high$levels$of$stress,$you're$going$to$see$high$cortisol$rather$than$high$testosterone.$$As$we’ve$mentioned,$this$will$actually$serve$to$break$the$muscles$down.$The$stress$hormone,$cortisol,$controls$bloody$sugar$levels$(and$hence$the$release$of$insulin$and$the$storage$of$fat),$energy$production$in$your$body,$healing$and$the$immune$system.$$$

If$you$want$to$increase$your$testosterone$production$as$quickly$as$possible,$start$doing$whatever$you$can$to$reduce$your$daily$stress.$$Whether$your$stress$is$related$to$a$relationship,$work,$personal$finance,$or$otherwise,$figure$out$an$action$plan$to$lower$it.$Here’s$a$little$gem$I$picked$up$from$peak$performance$coach,$Tony$Robbins:$Stress$is$a$code$word$for$fear.$Whenever$you$find$yourself$feeling$stressed,$ask$yourself$what$you$fear.$Break$it$down$until$you$find$the$answer.$$Once$you’re$aware$of$what$you’re$fearful$of$you,$you$can$then$decide$what$do$to$–$break$through$the$fear$or$decide$it’s$really$not$that$fearful$a$situation.$Stress$is$also$a$product$of$making$a$much$bigger$deal$of$something$than$it$needs$to$be.$Awareness$is$the$first$step.$An$action$plan$is$the$next!$One$of$the$best$ways$to$reduce$stress$is$to$exercise$regularly.$Tony$Schwartz$who$wrote$The$Power$Of$Full$Engagement$said$that$aerobic$exercise$is$the$no.1$method$for$emotional$renewal.$We$cannot$function$our$best$without$exercise,$daily!$$

GET$ENOUGH$SLEEP$$

Next$on$the$list$of$ways$to$boost$your$testosterone$is$to$make$sure$that$you're$getting$enough$sleep.$$I$know$life$is$busy$and$you$have$a$million$and$one$things$to$do,$but$if$you're$serious$about$raising$testosterone,$burning$off$man$boobs$and$increasing$your$mojo,$sleep$is$essential.$$Not$only$is$enough$sleep$going$to$boost$your$testosterone$levels,$but$it's$also$going$to$reduce$the$level$of$cortisol$you$have$in$your$body.$$

AVOID$OR$STRICTLY$LIMIT$ALCOHOL$CONSUMPTION$

This$will$be$the$hardest$part$for$many$men.$$Cutting$back$on$alcohol$and$then$avoiding$it$completely$was$one$of$the$hardest$things$for$me$to$do;$but$if$you$want$success,$it's$something$to$really$consider.$$Not$only$is$alcohol$highly$calorific,$but$when$consumed$in$sufficient$amounts$

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(more$than$a$couple$of$drinks$a$week),$it$can$zap$testosterone$levels.$$In$addition,$studies$have$shown$that$the$consumption$of$alcoholic$drinks$can$also$increase$the$levels$of$oestrogen$in$the$body;$so$taking$a$few$drinks$of$your$favourite$alcoholic$beverage$could$cause$a$double$whammy$as$far$as$hormone$levels$are$concerned.$$

The$odd$drink$here$and$there$isn't$going$to$do$a$great$deal$of$harm,$so$if$you're$going$to$watch$a$game$with$a$buddy$and$want$a$beer,$that's$fine.$$However,$if(you're(regularly(drinking(3[5(alcoholic(drinks/pints(on(a(single(night,(this(has(to(stop.$$Not$only$is$it$going$to$set$you$up$to$be$at$a$greater$risk$for$man$boobs$due$to$lower$testosterone$and$higher$oestrogen$levels,$but$it's$also$going$to$set$you$up$for$fat$gain$as$well.$$

Alcohol(is(filled(with(empty(calories(that(you(just(don't(need,(so(make(sure(you(avoid(it(as(

much(as(possible.$$Many$people$don't$really$understand$just$how$many$calories$are$in$some$of$their$favourite$beverages.$$For$instance,$in$your$average$pint$of$beer,$you'll$be$looking$at$180$calories.$That$would$take$20$minutes$of$running$to$burn$off$each$drink$you$have.$$Premium$lager$contains$around$250$calories,$so(5(pints(of(premium(lager(is(half(of(the(average(daily(amount(

of(calorie(intake(for(a(man$(the$average$man$is$recommended$to$have$2500).$$

If$you$opt$for$a$glass$of$wine,$you'll$be$looking$at$approximately$120$calories,$whereas$a$shot$of$cream$liqueur$will$set$you$back$about$160$calories.$$Down(three(drinks(a(night(and(you'd(be(looking(at(a(full(pound(of(body(fat(gained(each(week.$$

If$you$must$drink,$the$best$option$(in$moderation$of$course)$will$be$a$single$shot$of$vodka,$rum$or$whisky,$as$these$come$in$at$around$70$calories$(depending$on$the$proof).$$Pair$this$with$either$water$or$a$diet$soda$or$drink$it$straight.$$That$way$you$won't$be$taking$in$the$calories$or$the$sugar$from$the$mixer.$$

Unless$you$start$paying$closer$attention,$these$calories$will$really$add$up$quickly,$so$it's$something$that$should$not$be$overlooked.$$

EAT$THE$RIGHT$TYPES$OF$FOOD!$

Zinc(

As$already$discussed$in$the$supplement$section,$zinc$is$excellent$in$promoting$testosterone$levels.$$It$is$one$of$the$most$important$essential$minerals$in$human$nutrition,$yet$deficiency$is$a$worldwide$problem.$$The(safest(way(to(ensure(you’re(getting(zinc(into(your(diet(is(by(consuming(it(naturally(in(what(you(eat.$$$

Foods$that$are$rich$in$zinc:$$

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• Oysters$• Toasted$Wheat$Germ$• Veal$Liver$• Sesame$Seeds$and$Tahini$(sesame$butter)$• Low$fat$roast$beef$• Roast$pumpkin$and$Squash$seeds$• Dried$Watermelon$seeds$• Dark$chocolate$and$cocoa$butter$• Lamb$(mutton)$• Peanuts$

$

Monounsaturated(Fats(

Briefly$touched$upon$earlier$in$the$book,$studies$have$shown$that$the$men$with$the$highest$testosterone$are$those$whose$diets$are$rich$in$monounsaturated$fats$including$nuts$(peanuts,$almonds,$pistachios$and$walnuts),$seeds,$avocados,$olives$and$olive$oil.$$$

Porridge(Oats(and(Nettle(Root(

Testosterone$loses$its$biological$effect$when$it$binds$to$Sex$Hormone$Binding$Globulin$(SHBG).$$In$order$to$combat$this,$you$need$high$levels$of$good$cholesterol$(eggs$for$example)$and$higher$levels$of$FREE$testosterone$which$is$not$bound$to$SHBG.$$$$

Research(has(suggested(that(one(of(the(main(reasons(for(men’s(libido(decreasing(with(age(is(

an(increase(in(SHBC’s(capacity(to(bind,$as$opposed$to$a$decrease$in$total$cholesterol.$$One$becomes$less$interested$in$sex$as$more$testosterone$binds$to$SHBC,$which$in$turn$will$increase$the$size$of$your$man$boobs.$$$

According$to$some$European$researchers,$there$are$compounds$in$Nettle$root$and$porridge$oats$that$bind$to$SHBC$instead$of$the$testosterone,$leaving$the$testosterone$free$to$circulate.$$In$addition$to$the$wonders$of$oats$in$this$regard,$they$also$comprise$a$wide$range$of$other$benefits$including$the$ability$to$improve$cardiovascular$health$and$can$apparently$make$you$live$longer!$$Therefore,(oats(not(only(boost(testosterone,(they(can(also(reduce(body(fat.$Be$sure$to$include$these$in$your$daily$diet$to$enhance$the$speed$at$which$you$see$improvements.$

So$there$you$have$the$main$things$that$you$must$keep$in$mind$in$order$to$promote$higher$natural$testosterone$levels.$$These$things$will$also$help$to$reduce$the$amount$of$breast$tissue.$$

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If$you$can$regularly$implement$these$foods$into$your$diet,$you$will$be$on$your$way$to$a$more$masculine$physique$and$much$more$mojo!$$

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CHAPTER(6:(THE(SYSTEM(TO(RAISE(TESTOSTERONE(AND(GET(YOUR(MOJO(BACK(FOREVER!(

As$promised,$this$book$comprises$a$system$to$adopt$in$order$to$lose$those$man$boobs.$$So$here$it$is,$summarising$everything$that$you$have$read$and$understood.$

EAT$WISELY$AND$AVOID$‘DIETS’$TO$PROMOTE$FAT$LOSS$AND$MAINTAIN$A$HEALTHY$FIGURE$

1) Drink$half$a$litre(of$water$as$soon$as$you$wake$up(to$rehydrate(your(brain(and(the(rest(of(your(body.$If$you$mix$it$with$lemon,$then$you$get$a$double$whammy$of$love$from$your$liver$as$lemon$and$water$cleanses$it$nicely.$Treat$your$liver$with$utmost$respect$–$its$main$role$is$to$metabolise$fat!$Lemon$helps$too$to$alkalise$the$body$–$key$in$regulating$hormones.$$

2) Drink(green(tea$before$breakfast$to$boost$your$metabolism,$cleanse$your$colon$with$its$antioxidants$and$to$slow$down$the$rate$at$which$your$body$absorbs$carbohydrates.$It$also$helps$to$burn$fat.$$

3) Avoid(standard(cereals$as$these$are$high$in$GI.$$Instead$have$a$couple$of$eggs$on$sprouted$grain$bread,$or$organic$chicken$sausages$or$another$good$form$of$protein.$$If$you$love$porridge$like$I$do$(it’s$great$for$your$health$too),$combine$it$with$some$form$of$protein.$$A$simple$way$of$doing$this$is$by$adding$whey$protein$with$porridge.$

4) Instead$of$consuming$three$large$meals$a$day,$eat(six(smaller(meals(evenly(spaced(out,$consuming$green$tea$before$each$meal$until$mid_afternoon.$$Change$what(you$eat$and$the(frequency(at$which$you$eat.($

5) Avoid(high(GI(carbohydrates(as(much(as(possible.$This$will$help$to$maintain$steady$blood$sugar$levels$and$avoid$insulin$spikes$that$cause$your$body$to$store$fat.$$Refer$to$pages$[31$and$32]$for$good$sources$of$carbohydrate,$proteins,$fats$and$fibres.$

6) Include(high(quality(protein(with(every(meal(or(snack.$$For$example,$if$you$have$an$apple,$include$a$handful$of$nuts$to$suppress$those$insulin$levels$

7) Aim(to(include(oestrogen[fighting/inhibiting(foods(into(your(daily(diet$including$plenty$of$fibre$and$healthy$fats,$cruciferous$vegetables$such$as$broccoli$and$cauliflower$(best$in$their$raw$form),$mushrooms,$onions,$garlic$and$beans$(probably$not$enjoyed$at$breakfast!)$$

8) Stick(to(organic(everything!$It$may$be$more$expensive$but$it$will$benefit$and$protect$your$health$over$time$–$you$can’t$put$a$price$on$that!$$(Organic$produce$will$also$help$to$fend$off$cancers,$many$of$which$are$oestrogen_related.)$

9) Incorporate(testosterone[boosting(foods(in(your(daily(diet.$$Foods$that$contain$zinc,$nettle$root,$porridge$oats,$monounsaturated$fats$(avocado,$peanuts,$almonds,$pistachios$and$walnuts),$seeds,$olives$and$olive$oil$

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10) Minimise(alcohol(consumption(–(not$only(is$alcohol$filled$with$empty$calories$(that$have$no$nutritional$value),$but$it’s$a$toxin$for$your$liver$(making$it$work$harder,$which$means$it$has$less$energy$to$metabolise$fat)$you’ll$experience$a$low$afterwards$(which$can$last$days),$so$this$will$affect$your$motivation$and$frame$of$mind,$and$of$course,$it$contains$oestrogen.$That’s$the$last$thing$you$want$when$getting$rid$of$man$boobs$and$boosting$testosterone$_$and$of$course$maintaining$your$masculine$physique.$

BOOST$YOUR$RESTING$METABOLIC$RATE$(RBR)$WITH$EFFECTIVE$EXERCISING$

1) Remember,(your(body(is(designed(to(do(exercise$–$to$move.$$The$most$enjoyable$way$to$get$your$regular$fix$of$exercise$is$to$take$up$a$sport$so$you$will$not$have$to$think$about$doing$the$exercise.$

2) Not(exercising(is(a(depressant(–$keep$it$up$and$you’ll$remain$positive.$You’ll$never$regret$doing$exercise.$Ever.$You’ll$only$regret$not$doing$it.$$$

3) Before$and(after$doing$any$exercise,$remember$to$stretch$your$muscles.$$4) Try(to(do(some(kind(of(cardiovascular(training(each(day.(($

a. High(Intensity(Interval(Training$is$most$effective$as$it$raises$your$metabolism,$boosts$testosterone$levels,$helps$to$develop$a$toned$muscular$physique,$increases$your$lung$performance$and$your$general$fitness$will$improve$more$quickly.$It’s$more$effective$than$endurance$cardiovascular$training$and$you$do$not$need$to$spend$as$long$doing$it.$HIIT$also$puts$less$stress$on$your$joints$as$you$don’t$spend$as$long$doing$it.$$

b. Endurance(cardiovascular(training$is$effective$in$burning$lots$of$calories$during$the$exercise,$but$it$also$breaks$down$muscle$tissue$when$done$for$too$long,$so$try$to$get$into$HIIT.$Would$you$prefer$to$look$like$a$marathon$runner$or$a$100m$sprinter?$$

c. Keep(endurance(cardiovascular(training(to(a(maximum(of(1(hour$so$to$avoid$the$release$of$the$hormone$cortisol.$

5) When$you$combine$HIIT$with$weight$training,$you$will$in$effect,$turn$your$body$into$a$24$hour$fat_burning$furnace.$You$do$not$need$to$spend$as$long$on$HIIT$and$you$feel$great$afterwards!$15[20(minutes$is$fine,$no$more$than$2_3$times$a$week.$$

6) Aim$to$do$compound(weight(training(twice(a(week,$spaced$evenly$apart.$$Remember$that$weight(training(burns(off(calories(for(5[7(days(afterwards$when$done$effectively!$

7) After$you$train,$consume(some(kind(of(protein(and(carbohydrate(within(15(minutes$to$feed$your$muscles$as$they$go$through$the$reparation$phase$of$damage$and$repair.$A$protein$shake$is$a$highly$effective$way$of$feeding$your$muscles$straight$after$a$training$session.$Remember$if$you$don’t$give$your$muscles$what$they$need$after$a$workout,$your$training$session$is$effectively$a$waste$of$time!$$

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AVOID$ENVIRONMENTAL$OESTROGENS$AND$MAINTAIN$HORMONAL$BALANCE$

1) Careful(when(choosing(deodorants,(moisturisers,(shower(gels(and(shampoos(that(are(

not(organic$_$most$contain$parabens$and$these$contain$oestrogen_like$compounds.$$I’ve$found$a$great$range$of$organic$cosmetics$in$the$UK$from$Dr$Organic.$$

2) Pay(attention(to(bottled(water$and$bottled$drinks$–$many$PVC$and$plastic$bottles$contain$oestrogen_like$particles$and$release$phthalate$compounds$into$the$water$which$act$like$oestrogen$in$the$body.$$Instead,$use$glass$bottles$and$refill$them.$Use$also$PBA_free$containers,$a$Camelbak$or$Sigg$or$purchase$a$reverse$osmosis$filter$or$carbon$filter$for$the$mains$tap$in$your$house.$$

3) Get(enough(sleep.(Sleep$is$so$important$for$your$mind,$body$and$soul.$If$you$don’t$get$enough$sleep,$you$are$depriving$your$brain$of$a$key$time$of$relaxation$it$requires$to$process$all$information$taken$on$board$that$day.$Sleep$deprivation$over$time$actually$fries$your$brain$–$the$brain$regions$that$are$impaired$when$you$are$sleep$deprived$are$the$same$as$those$that$are$impaired$with$aging.$If$you$suffer$from$insomnia$at$all$(as$I$did)$–$do$your$best$to$remedy$this$asap.$Another$reason$to$avoid$alcohol!(

4) Minimise(stress(as(much(as(possible.(Stress$is$a$killer$–$literally.$Stress$leads$to$illnesses$and$disease$and$affects$your$frame$of$mind$in$more$ways$than$you$may$realise.$It$affects$clarity,$decision_making,$motivation,$optimism,$your$outlook$on$life$and$your$health$in$general.$If$you$find$you$get$stressed$easy,$find$a$way$to$manage$it.$Do$more$exercise$(the$no.1$emotional$renewal$activity$according$to$Tony$Schwartz),$get$enough$sleep,$eat$nutritious$food,$avoid$foods$high$in$sugar$and$refined$carbohydrates,$and$take$a$step$back$from$whatever$it$is$that$is$causing$stress,$so$you$can$break$it$down$into$bite_size$and$manageable$chunks.(

5) Stay(positive(and(focus(on(your(end(goal!((You$have$taken$a$bold$step$in$the$right$direction$to$(re)gain$a$masculine$physique$that$will$boost$your$confidence$in$more$ways$that$you$imagined$were$possible.$Keep$that$vision$in$mind$if$you$ever$feel$demotivated.$If$you’re$ever$demotivated,$remind$yourself$of$why$you’re$doing$it.$Visualise$your$desired$outcome.$Think$long_term$benefit$rather$than$short_term$gratification$as$the$instant$gratification$guilty$pleasures$often$_$if$not$always$_$hinder$the$longer_term$positive$outcome.$By$prioritising$exercise,$minimising$stress,$getting$enough$sleep$and$sticking$to$wholesome,$nutritious$food,$you’ll$only$make$yourself$stronger$from$this$day$forward.$$

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CONCLUSION(((

So$there$you$have$your$complete$guide$to$boosting$testosterone,$lowering$oestrogen,$getting$rid$of$man$boobs$and$ultimately,$multiplying$your$mojo.$$Put$this$plan$into$action$and$do$your$best$to$focus$on$it.$In$doing$so,$your$goal$can$be$reached$with$relative$ease.$Never$lose$sight$of$how$your$confidence$and$self_esteem$will$shoot$through$the$roof$when$you$feel$better$inside$your$body$–$be$it$your$love$life,$social$life,$work$life,$sporting$life$or$whatever$other$life$you$lead.$$

I$hope$you$have$enjoyed$this$read,$and$have$learned$a$lot.$$I$hope$that$this$information$has$added$value$to$your$life$and$will$stick$in$your$mind$from$this$day$forward.$$There(is(obviously(a(lot(to(learn,(so(keep(this(handy(and(refer(to(it(whenever(you(need(to.$$

It's$important$to$maintain$a$positive$mindset$and$not$to$get$discouraged$with$your$goals.$$In$some$situations$it$may$only$take$a$few$weeks$before$you$see$noticeable$improvements.$$However,$in$the$case$of$someone$who$is$very$overweight,$it$might$take$longer$to$see$noticeable$improvements,$maybe$months.$$Remember(that(everything(outlined(in(this(book(is(an(all[

natural(approach(that(will(keep(your(body(healthy(and(produce(results(that(stand(the(test(of(

time.(((

When$losing$body$fat,$it$is$more$often$the$case$that$fat$will$drop$off$other$areas$before$it$drops$of$the$chest.$$Keep$the$training$up,$enjoy$your$exercise$regime$and$new$lifestyle,$maintain$a$healthy$diet$with$plenty$of$protein,$and$you$should$see$results$pretty$quickly.$$Remember$that$working$out$without$consuming$the$right$food$and$supplements$before$and$after$is$to$some$extent$a$waste$of$time$and$effort.$$If(you(want(to(see(the(best(results,(it’s(essential(to(combine(

your(effective(exercise(regime(with(the(correct(diet.(((

Ultimately,(what(matters(the(most(is(your(long[term(health(and(getting(results(that(you(are(

happy(with(–(this(will(increase(your(self[confidence(and(self[esteem.((

With(this(program,(you(can(achieve(just(that!(((

To$a$new$life$as$a$new$man!$

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REFERENCES(

Allee,$Mark$R$(2006_11_15).$"Gynecomastia".$WebMD,$Inc.$(emedicine.com).$Retrieved$2007_05_20.$

Chek,$Paul$(2004).$How$to$Eat,$Move$and$Be$Healthy.$San$Diego,$CA:$C.H.E.K.$Institute.$

Daniel,$Kaayla$T.$(2005).$The$Whole$Soy$Story:$The$Dark$Side$of$America’s$Favorite$

Health$Food.$Washington,$DC:$New$Trends.$

Darbre,$(2006)$Environmental$oestrogens,$cosmetics$and$breast$cancer$

Braunstein,$Glenn$D.$(Feb$18$1993).$"Gynecomastia".$New$England$Journal$of$Medicine$328$(7):$490–5.$$

Haynes,$Bridgett;$Mookadam,$F$(2009_08_01).$"Male$Gynecomastia".$Mayo$Clinic$proceedings.$Mayo$Clinic$(Mayo$Clin$Proc.)$84$(8):$672.$

Jacobsen$R,$Lorenzen,$JK,$Toubro$S,$Krog_Mikkelsen$I,$Astrup$A.$$Effect$of$short_term$high$dietary$calcium$intake$on$24_h$energy$expenditure,$fat$oxidation,$and$fecal$fat$excretion.$Int$J$Obes$Relat$Metab$Disord,$2005,$Jan$18.$$

Miller,$W.$&$O’Neill,$J.$(1987)$The$importance$of$local$synthesis$of$estrogen$within$the$breast.$Steroids$50:537_548.[Medline]$

Ries,$L.,$Wingo,$P.$A.,$Miller,$D.$S.,$Howe,$H.,$Weir,$H.$K.,$Rosenberg,$H.$M.,$Vernon,$S.$W.,$Cronin,$K.$&$Edwards,$B.$K.$(2000)$The$annual$report$to$the$nation$on$the$status$of$cancer,$1973–1997,$with$a$special$section$on$colorectal$cancer.$Cancer$88:2398_2424.[Medline]$

Ronald$S.$Swerdloff,$MD,$&$Jason$C$M$Ng$(2011),$Gynecomastia:$Etiology,$Diagnosis,$and$Treatment$

Pitt,$Bertram$(1999_09_02).$"The$Effect$of$Spironolactone$on$Morbidity$and$Mortality$in$Patients$with$Severe$Heart$Failure".$N$Engl$J$Med.$Retrieved$2011_08_01.$

Web(References(

The(Truth(About(Abs,(Mike$Geary,$Certified$Nutrition$Specialise$and$Certified$Personal$Trainer((

Beyond(Diet(Isabel$De$Los$Rios;$Certified$nutritionist$and$exercise$specialist$

Turbulence(Training,$Craig$Ballantyne,$Certified$Strength$and$Conditioning$Specialist$(CSCS)$

mojo$multiplier$mojomultiplier.com/wp-content/uploads/2014/07/mojo... · mojo$multiplier$ 2$...

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