
Four exercises that will give men a chest to be proud of
But cardio alone won't solve the moob problem. Because beneath that layer of fat, your chest muscles are likely languishing from years of neglect. If you want to rebuild a chest worth showing off, or at least not hiding under baggy shirts, then resistance training must become a non-negotiable part of your life.
You should be hitting the gym (or working out at home) with weights three to four times per week. And you must specifically target your chest at least twice weekly. Think heavy presses (barbell or dumbbell), bodyweight exercises like push-ups and dips, and accessory movements like cable flyes to fully engage the chest muscles.
The strength training isn't just about aesthetics either. It's your best weapon against sarcopenia and metabolic slowdown. The more muscle you have, the higher your resting metabolic rate, and the easier it becomes to stay lean without feeling like you're on a starvation diet.
The right diet
Speaking of diet: it's time to apply some tough love there, too. No, you don't need to live on boiled chicken and steamed broccoli. But you do need to respect the basics of energy balance. Track your calories honestly for a week, and you might be shocked at how much you're really eating, especially from 'innocent' snacks, alcohol, and oversized portions. Focus on lean proteins, plenty of vegetables, controlled amounts of healthy fats, and moderate carbohydrates aligned with your activity levels.
And if you think the odd pint or two won't matter? Think again. Alcohol is a stealthy saboteur of fat loss, adding empty calories and lowering your body's testosterone production even further. Save the drinks for occasional indulgences, not nightly rituals.
I understand that no one likes being called out. It's easier to say, 'it's just middle age' and carry on. But carrying on leads to C and D cups when you should be focused on building a proud, strong, athletic chest. Middle age should be your time to double down on your health and fitness, not to quietly surrender it.
Let's be very clear: if you're currently rocking more cleavage than your partner, it's not a laughing matter. It's a flashing warning sign. It's time to burn fat, rebuild muscle, and reclaim the aspirational man's chest – not the alternative.
No more excuses. No more moobs.
Do 3-5 sets of 8-15 reps to have the desired effect.
1. Push ups
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Medical News Today
29 minutes ago
- Medical News Today
Eating 1 egg per week linked to lower Alzheimer's risk, study finds
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Nutrient-dense and rich in protein and micronutrients, eggs were a staple throughout the a few decades ago, scientists found that high levels of cholesterol in the blood were a risk factor for heart disease, so high-cholesterol eggs were pushed to the naughty as nutrition science progressed, it became clear that dietary cholesterol did not significantly impact blood levels of to this new understanding, and a healthy dose of research funding from the Egg Nutrition Center, eggs were edged slowly back into saturated fat content, though, is still a concern, so eggs are still partially sidelined. Still, they are likely much healthier than many of the low-fat, highly processed snacks that have replaced eggs in modern kitchens. In fact, eggs contain all essential trace most nutritionists and associated experts have a relatively neutral view of eggs. In general, the advice is that they can form a part of a healthy, well-balanced diet, but at the same time, eating multiple eggs per day could be and Alzheimer's: What is the link?Alzheimer's is the most common form of dementia, and despite decades of research, there is no cure, and treatments that can slow the disease are severely that reason, understanding the lifestyle factors associated with increased risk is essential. In this vein, many scientists are focusing on dietary research has shown that choline is important for cognitive function. It has also identified a potential link between moderate choline intake and a reduced risk of dementia. As the authors of the latest study explain, eggs are the 'top food source' of choline, so they are worth investigating. Choline has many important functions; for instance, it is a precursor to the neurotransmitter acetylcholine, plays a pivotal role in cell membranes, and has neuroprotective powers. 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Egg yolks also contain omega-3 fatty acids, which have known neuroprotective properties. The combination of choline and omega-3s may be particularly beneficial for brain health.'The study authors also point to previous research demonstrating that people with Alzheimer's are more likely to be deficient in omega-3s and the scientists conclude that, 'once replicated in other prospective cohorts and confirmed by clinical trials, these findings may have important public health implications for reducing the population's risk of [Alzheimer's].'If the results are replicated, this could be a very useful, low-cost intervention. MNT also spokle with Maddie Gallivan, RD, a registered dietitian who was likewise not involved in the recent study.'Eggs are often a go-to food for older adults, as they're soft in texture, which can be helpful for those with dentures, quick to prepare, and packed with key nutrients,' Gallivan explained. 'So it's great to see a study focussing on how they may support cognitive health in later life.'Limitations and future researchHowever, the study does have certain limitations. For instance, they only had a relatively short follow-up — just 6.7 years. This, as the authors explain, increases the risk of reverse causality. 'The study population consisted of older adults from the Rush Memory and Aging Project, a specific U.S.-based cohort,' Missling told MNT. 'The findings may not generalize to younger populations or those from different cultural or dietary backgrounds.'He also reminded us that 'dietary intake was assessed through self-reported food frequency questionnaires, which are subject to recall bias and inaccuracies.' So, participants may not have accurately reported or remembered their egg consumption.'It's important to remember that no single food acts in isolation,' Gallivan told us, 'and it's our overall dietary pattern that really counts. 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BBC News
30 minutes ago
- BBC News
Ex-Olympic cyclist Emma Pooley on the pressures of diet
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Powys County Times
31 minutes ago
- Powys County Times
England overcome weather delays and disruption to clinch USA triumph
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