The Chest Coach Manual

The System

Release 2.5

By Cliff Manchaster
© Copyright 2008

“The legal stuff …. They made me ☺”

Medical Disclaimer
The information content within this manual is solely intended as reference materials only and not
as medical or professional advice. Information contained herein is intended to give you the tools
to make informed decisions about your personal appearance and lifestyle, not health. It should
not be used as a substitute for any treatment that has been prescribed or recommended by your
doctor.
The author and publisher are not healthcare nor fitness professionals and do not intend to play
any role relating to such a profession. The author does not give any medical advice. The author
and publisher expressly disclaim any responsibility for any adverse effects occurring as a result of
use of the suggestions or information herein. This book is offered as current information available
about chest-focused fat loss for your own education. If you suspect you have a serious condition, it
is imperative that you seek medical attention. And, as always, never begin any new procedures or
exercises, including this entire program and membership, without first consulting with your
doctor or a qualified healthcare professional.
The author does not claim to cure or remedy any illness, chronic disorder, or health condition. No
promises or health claims are made for this program and membership. You agree to assume any
and/or all risk associated with or derived from, directly or indirectly, the usage of the information
contained in this program and membership. The author and publisher shall have neither
responsibility nor liability for the consequences, injuries, or loss relating to the information
provided in this program and membership.

Legal Notice
Best efforts have been used to prepare the material presented. The author and publisher however
do not warrant the results for the effectiveness of this program and membership. Results vary due
to individual efforts and factors. The author and publisher may not be held liable, in any
circumstance, for damages or loss, including but not limited to special or incidental cases.
All parts and content of this book are owned and only to be used by LoseManBoobs.com. Law
prohibits distribution of anything contained within this transferred material without written
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By reading this material you agree that you understand what follows is for educational purposes
only. You also by reading this book agree that you will check, or do already understand, and will
abide by all state, federal and local laws, rules, statutes, regulations and community standards in
the use of this material. If necessary, you will seek proper legal or professional advice beforehand.
To the authors knowledge, information contained within is accurate and up to date. The author
and publisher accept no liability for inaccurate information that may be contained within.
By reading any further you agree that the author of this material shall not be held responsible for
any resulting consequences of any actions you may take.

The “Chest Coach System” Manual By Cliff Manchaster
Copyright 2008. All Rights Reserved.
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Table Of Contents
Preface ...................................................................................................... 4
The Most Important Thing ........................................................................ 6
What Causes Gynecomastia Or “Man Boobs”? .......................................... 8
How To Make The Chest Coach System Easier Than Falling Off A Log ...... 10
The Secret To Balancing Hormones And Releasing Natural ENERGY ........ 12
The Real Secret In Fluids ......................................................................... 17
The Truth About Slimming Teas & Juices ................................................. 20
Biological Patterning ............................................................................... 22
You Are What You Eat… But What Are You Eating? ................................ 24
How To Optimize Fat Loss By Eating More Often ..................................... 27
Good Fat Snacks That Boosts Testosterone Levels ................................... 32
A Common Indian Spice That Amazingly Helps Melt Chest Fat Away ....... 34
How To Detoxify & Oxygenate Your Body In Just Under A Minute .......... 37
Easy Exercises To Sculpt Your Chest At Home .......................................... 39
The Iron Squeeze Method ....................................................................... 45
The Right Way To Do Cardio .................................................................... 48
The Advanced Gym Program That Quickly Dissolves Chest Fat ................ 52
The Ancient Chinese Acupressure Secret ................................................. 59
“All About Gynecomastia” Bonus eBook ‐ Important Excerpt .................. 60
An End Note From Cliff ............................................................................ 64
My View On Man Boobs Supplements .................................................... 65
Make An Easy $25 For Every Sale! ........................................................... 66

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Preface

To start things off, I’m not a doctor, I don’t have a PhD and I don’t
plan to. So some of these methods is this guide are just
unqualified opinions… but these opinions have helped hundreds
of guys with man boobs.

This guides gets down to the root of 95% of “man boobs”. The
other 5% is normally a result of genetic hormone imbalance and
that requires a far greater effort or cosmetic surgery, if one does
not want to put in the effort. Rest assured, you are most likely a
part of the 95%. This is what most experts will even refer to as
“pseudo‐ gynecomastia”. We are going to get to the bottom of
this without worrying about crazy diets that starve you or some
ultra rigorous program requiring you to count your calories.

After you have tried this program and follow the easy instructions
step‐by‐step, then you may consider checking with your doctor to
see if you have gynecomastia that only surgery can help. I strongly
recommend you leave that as a last resort because I believe in
natural cures to be the best. Try this program for up to 3 months
if you see no short term results. Only then, should you even
consider surgery. I have had numerous cases and real testimonials
from friends and members that almost quit, but given that extra
shove, they finally made it and totally eliminated their man boobs
100%!

The techniques outlined here are very real, proven to work both
for me and now thousands of members. Now, let’s get started.

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I did not intend to make this into some 200 page‐long manual full
of arm chair theory. That will merely waste your time and bore
you, so the current edition has been “slimmed down” significantly
to reflect this to my readers.

This is the “down‐and‐dirty” guide to get you RESULTS with ease.

I want you to get the most of this book, use the techniques right
today, and see results as soon as you continuously put in the
effort. Many times, I’ll be very concise and encourage you to take
immediate action without a lot of fluff talk and jargon that you
have no practical use of.

Remember, there is an easy way and hard way to achieve things.
Here, the hardest part is being consistent and not so much the
techniques themselves. Use the mental techniques if you ever run
into “internal” roadblocks of doubt or hopelessness. I assure you
that you will get to the “other side” if you follow the methods.

Note that this manual is the compilation of my efforts through
personal experience, listening to others, interviewing experts,
reading many articles and books as well as working with current
members and client. This is up‐to‐date and it is of utmost
importance that you succeed as well.

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The Most Important Thing

I want to go over one very important element before moving to
the meat of this manual.

DO NOT merely read or skim the manual and not take full ACTION.
I’m not talking about 50% or 75% action, but 100%! All your
efforts should correlate with how badly you want to improve your
physique – which I hope is a lot, because you WILL inevitably
succeed!

Back when I was first testing these methods out, I never had a
guide as applicable as this. Be grateful that there is one here so
you don’t make the same mistakes.

I’ve had too many cases where a reader will email me and
question the validity of some methods, yet they themselves have
not even TRIED it! Don’t leave this to collect digital dust, but use it
today and stop cheating yourself.

Everything starts with a first step. I will hand hold you all the way
through, but only you can make the final decision of what you’ll
put up with in life.

Also, make sure you remember your login and password for the
membership section because I will be updating that with future
material. This may include fat‐burning interviews, audio sets, and
other valuable resources. In the near future, I may provide some
expert interviews for the benefit of all members.

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As you may have already guessed, I update this book on a regular
basis with member feedback as well as researching better, faster
methods and concepts for all of us.

Even when the membership section goes to a recurring
subscription, if you have the unlimited membership pass, you can
always go in for the latest updates for 100% free!

Now, that we’ve gone over this, let’s proceed.

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What Causes Gynecomastia
Or “Man Boobs”?

I want to first clear up some misconceptions so that you come
from the right frame. With proper knowledge, you will
continuously work to reach your goals and not give up easily.

Not too long ago if you had asked me what caused man boobs, I
would have told you it was just your high body fat percentage,
nothing more… Actually I wrote exactly that in the first release of
the Chest Coach System. There are actually 2 causes, the second is
probably as important as having a high body fat percentage, but I
had taken care if it unconsciously without really knowing how.

Man boobs or the “pseudo‐gynecomastia” condition are caused
primarily because:
1. high body fat percentage
2. A hormone imbalance in your body

Some people tend to store fat in places where others don’t
normally. Most men store fat in their belly area and most people
with “man boobs” tend to store it equally as much in their chest
area because of this hormone imbalance. There are a variety of
reasons for this hormone imbalance, the main ones being excess
fat and being overly acidic.

How it was described to me was that when you’re overweight or
over acidic, it can lead to more Aromatase action than usual
which leads to hormone imbalances such as excess estrogens.

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A factor that can also contribute to this condition is that after
puberty, an adult may still retain some of that fat in their chest.
This usually needs some development using the techniques that
I’ll be teaching in the following sections.

The important point to understand here is that the trite “just do
pushups or do bench press” advice will not work alone because it
doesn’t acknowledge the fat tissue problem and secondly, you are
putting the wrong type of focus on decreasing chest fat. Doing
pushups may make that area stronger but the fat deposits still lie
there.

Furthermore, you need to know that it is entirely possible to
accomplish this. You’ve just never stumbled upon these effective
techniques. If you perform the grind that they all suggest, it will
eventually decrease your man boobs. You should see results
within hours of some techniques.

The keys to the Chest Coach System are:

Balancing Hormones + Alkaline Diet + Chest Focused Muscle
Sculpting + Chest Fat Burning Cardio
= Naturally Eliminating Man Boobs Forever!

Please Note: The “real” gynecomastia condition has far more
complications, which can still be handled to a degree fortunately.
It is recommended that you read the last section “All About
Gynecomastia” before coming back to the techniques below.

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How To Make The Chest Coach System
Easier Than Falling Off A Log

Any sort of change is usually hard work. You’re investing your
valuable time and effort into some idea that you’re not even sure
will work. Nevertheless to make the Chest Coach System work,
you will need to make some changes in your life.

The one thing to do to stay consistent in the program is measuring
your progress every week. There’s just something about seeing
those numbers drop every week that makes it so much easier. It’s
great seeing results and it does give fuel to working harder and
making quicker progress in the program.

The three things you should definitely measure are:
1. Around your chest
2. Around your stomach at the belly button
3. Weight

Depending on where you’re at, you can also measure: arms,
around upper legs and around calves. But to not complicate
things, just start off with the three above.

The best thing I’ve found to take measurements is to use a soft
tape measure that you would usually use for sewing. You can grab
one on the cheap from any sewing craft shop.

When you’re taking measurements you must record them! Grab
an exercise book and record every exercise you do for each day
and also make a table for recording weakly progress. We’ll call
this exercise book your Chest Coach journal. This record taking

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might sound like it’s a bit off useless work, but it does make it a
heck of a lot easier to stay on track and will help you maintain
momentum.

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The Secret To Balancing Hormones And
Releasing Natural ENERGY

Your hormone levels can be out of whack for many reasons and
putting them into a balanced state is the first of the major keys to
making the Chest Coach System work.

As stated earlier the main reason hormone levels being out of
balance is being overly acidic. So to combat this, we bring back
the balance using the acid and alkaline principals of the body. This
is the major part of the new Chest Coach System.

You’re probably asking “What the hell is this acid and alkaline
principal and why is it important to me?” That’s exactly what I
said just before it was explained to me and it was at that point
that everything just came together.

Much of these teaching are taken from Dr Robert Young, Tony
Robbins and my good friend John Greenwich. I have to warn you
about something before I get into it. You have to keep an open
mind about it as it might sound a bit airy at times. I was the
biggest skeptic when I heard about it but I tried it anyway. 3 day
later I was feeling the best I have in a long time, with more
energy, better physique and even clearer thinking. So now when it
comes to these acid and alkaline principles, I have turned from
skeptic to zealot for this way of life.

I have heard some enthusiastic people make some crazy claims
that the acid and alkaline principals can cure cancer, eliminate
pain and even reverse the effect of some viruses and diseases. I
don’t know how much I’d believe it can do this, but after

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explaining it, you’ll see why people are making these kinds of
claims.

The acid and alkaline principles can assist in bringing the body
back to its natural state, regulating hormone levels and therefore
reducing man boobs. As a bonus, you’ll get to feel great and think
clearer as well! (What a great bonus!!) So with that in mind, let’s
get started…

The acid and alkaline principles

You’ve probably heard of people, friends, family and even
nutritionists and doctors talk about healthy. Eating healthy foods,
exercising to be healthy… but do you actually know what this
vague definition of healthy is?

If you eat vegetables, does that make you healthy?

How about if you deep fry these vegetables is it still healthy?

The acid and alkaline principles are the difference of thinking your
healthy or knowing what’s healthy and actually feeling healthy. It
has a definite result and frankly this feeling is one of the biggest
reasons why it’s so easy to gain momentum and stick to it. You
just feel so good, so energized that it’s almost like a drug.

Your body likes to maintain a high ph which is slightly alkaline.

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Your body actually fights pretty hard to do this because it works
best when it’s at this level. It struggles to keep alkaline because
99% of people live an acidic lifestyle. (Don’t worry, I was guilty of
this too!)

What happen is that when your body is acidic, it affects
everything down to our blood. The acidity of your blood actually
strips the electrons around the surface of each blood cell making
them polarized. This makes them clump together and slow down
in your body.

This is what the blood of an acidic person actually looks like under
a microscope:

See how the cells clump together. This slows down the blood flow
which in turn slows down how much oxygen gets transported
through your body. Not enough oxygen means your body can’t
perform the basic tasks it has to and needs to work overtime,
reaching into your alkaline reserves just to bring your body back
to balance.

This is what your blood looks like when your body is more alkaline
and healthy:

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As you can see, the cells are more round and plump, and they
don’t stick together. This allows your blood cells to flow easily,
supplying your body with the oxygen it craves.

So the acid and alkaline principles are all to do with getting
oxygen absorbed in your body. Your body’s ph level does fluctuate
during the day, but to detoxify and get oxygen absorbed, it needs
to be higher than 7.3, which is slightly alkaline.

So what makes our body acidic?

Quite a few things actually. Our emotions, what we eat, our
activity levels… It’s more like a way of living than any diet or
exercise program.

Have you ever felt really sad, stressed or angry and it actually
made you feel sick? This is why. There is referred as acid emotions
and all they do is make you sick, throw out your hormone levels
and let you feel in the dumps.

This is basically how the acid and alkaline principles were
explained to me. I’m probably one of the most skeptical guys in
the world so convincing me was pretty damn hard. At first I
thought it was a bit crazy and farfetched, but it just made so much

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sense why I was able to eliminate my man boobs, where other try
hard with their crazy gym routines and diets.

Try it for three days with 100% commitment and I don’t think
you’ll ever turn back.

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The Real Secret In Fluids

This is a crucial point because we need to start with what you put
into your body and how your body reacts to it. Having a plentiful
supply of fluids throughout the day will make your body digest
foods faster. Water also helps your body alkalize and detoxify, so
it will help your circulatory system to make your exercise more
effective. These factors in themselves will help you decrease your
fat ratio.

There are two little secrets I found that can supercharge the
effectiveness of drinking water in your body:

1. Squeeze some lemon in your drinking water
2. Have green drinks to accelerate your body alkalization

Lemon is highly alkaline, so adding lemon to water increases its
alkalinity. This helps your body alkalize and you’ll feel better for it.

Green drinks were a second little discovery I made some time ago
that kicks the alkalizing process into overdrive. I have at least one
a day and you can really feel the difference. Basically, it’s just
super‐alkalizing organic vegetables in a powder for that you can
add to water and drink. It’s really hard getting access to alkalizing
foods, day in and day out, so green drinks are great. Sometimes
you can feed their healthy effect within minutes of drinking.

You should be able to get green drink supplements from any good
health food store but I’ve found it’s cheaper to get it from here:

www.LoseManBoobs.com/links/GreenDrinks

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There are many companies producing these green drinks now but
these are my pick for value. My favorite greens supplement is
supreme greens and they even now have capsule versions as well
to make it easier.

My regime is to drink at least 8‐10 glasses of water a day. I know
this may sound a bit hard, but you need to keep it consistent.
Even one glass of orange juice or fruit juice is fine as long as it’s
fresh and not processed. Just stay away from colas and other
artificially enhanced juices.

The best way to stay hydrated is having my lemon water prepared
and put in bottles. Then, I just keep a bottle with me wherever I
go. So when you’re thirsty you can just drink, instead of just
suppressing it. After a while you’ll find it just becomes second
nature and you’ll feel great for it.

If you can’t take a bottle around with you, you can just drink
water around various snack times during the day. Every hour,
have a glass of water, it’s really is easy if you can stay consistent.

Now, a further point to do with fluids is to have a double dosage
before your bed time. This will keep fluid in your body as you
sleep and that help your internal cycle function at a higher
efficiency. I will normally drink two glasses right before bed.

Also, in the morning as you wake up, drink a good glass or two of
lemon water as this will help “flush” your system.

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The more you help your digestive system and alkalize your body,
the less fat is actually stored by your body. Thus as a result, you
decrease fat automatically, even if you do nothing else!

If you go out to exercise, make sure you have as much as you can.
Your sweat glands will excrete them out, causing your body to get
used to this type of flow.

Do not forget to get your fluids daily and at regular intervals. The
key is consistency and not over dosage all at once.

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The Truth About Slimming
Teas & Juices

I want to share with you my personal experience about the whole
plethora of “slimming teas” out there. Most in my experience
have not done their worth as they claim, at least for me.

There is a lot of evidence to back up the fact that fennel seed
extract can suppress appetite. There’s been much debate around
whether green tea and other herbal teas can actually lose you
weight, or merely decrease water retention (temporary effects,
which is not what we are after).

The best teas in my experience have been Oolong tea of China
and Fennel Seed tea. I highly recommend going to a holistic or
herbal store and checking what they recommend for controlling
appetite, losing weight, etc. You will get a good idea of what’s out
there.

There have been various studies of them slimming people down,
but it’s been negligible in my experience as a direct result.
However, one benefit is the small laxative effect that they give.
This, in itself, is great for losing fat over the long run.

In reality, the true value I see in herbal tea is its health and mood
complementing benefits. This includes not only the long term
effects, but also fennel seed teas can suppress your appetite and
remind you that you should not overeat. Thus, whenever you feel
the urge, KNOWING that it is unnecessary, simply drink a cup of
these specialized herbal teas. It will also calm your nerves on that
desire.

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Furthermore, whenever you desire a sweetened drink, for the
purposes of thirst…. Substitute it with a healthy tea. 99% of the
time, it’s the psychological urge to quench thirst that results in
you wanting that cola. Try it and you may realize you rarely even
need cola after the substitution every time!

Also make sure you try to drink as little “sweetened” tea as
possible. It’s ideal to go for its natural aroma and not need to
depend on sugars for you to enjoy.

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Biological Patterning

Sleep patterns are important to for fat loss routine and to keep
your body balanced. You need to ensure that you are getting
quality sleep every night to give your body more energy to
replenish and do automatic processes.

I have found that meditating just 30 minutes before going to bed
is the key. This gets me to rest faster. Just close your eyes for
about 5 minutes and think about NOTHING. This may sound
rather hard at first, but try this instead:

1. Think of a solid bullet in front of you

2. Just concentrate on how sharp and pointy it is.

3. Hold the thought for 5 minutes.

That’s it. You are focusing on nothing for the moment.

After a short meditation, your sleep patterns can be re‐adjusted
to optimal timing. It’s actually best to wake up early to the sun
and go to bed earlier.

There have been studies showing that staying up too late can be
unhealthy because of spoiled melatonin cycles. It’s easy to forget
about our natural, ideal biological clock in the day and age where
things go 24/7 in the whirl of electricity and technology.

Sleep not only helps you lose weight, but the hormones have an
antioxidant effect. That is another boost.

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Feel free to take a short 20‐40 minute nap during the day, but
never do it right after you eat though as it will make your system
store more fat.

Time your exercises near the sleep times (morning and evening)
for maximum effect without being too close, as a hard exercise at
night will not give you the quality of rest.

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You Are What You Eat…
But What Are You Eating?

This may be arguably the most crucial section, because fat loss is
the root of this. All the other exercises and routines are focused
on building the chest in a specific manner.

Now, I’m not going to talk about tracking your calories or anything
tedious like that, because that will just drain your energy. People
have been more effective if they automatically know what to do
throughout the day. It’s this natural and consistent behavior that
will help you get rid of your man boobs forever.

The major part of alkalizing your body is your diet. We have made
the biggest breakthroughs in losing your man boobs just in this
section alone. In earlier editions of the Chest Coach System, I
covered dieting pretty well, discussing exactly what I did to lose
my man boobs and I talked about the vegetarian diet I committed
to. I had alkalized my body without really knowing!

You see, it’s not just about watching what you eat and losing fat.
These alkalizing methods are one of the keys to actually regulating
hormone levels and melting off fat in the places you want.

Ahead, you’re going to see the little food chart that’s going to be
your bible to putting anything in your body. I’ve squeezed it into
one page so you can print it out and put it on your fridge or
somewhere you can refer to it every day.

You will find some alkaline purists that will tell you only eat
alkaline foods and don’t touch acidic foods with a ten foot stick.

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I’m not too stressed about it like that… Think of it more like
guidelines more than rules. I find that a 75% alkaline – 25% acid is
a good real world balance that I maintain.

So there are still acidic foods in my diet, but it’s balanced out by
the alkaline majority.

As you can see from the chart, there are a couple modifications
you can change straight away such as using olive oil instead of
others and raw sugar instead of white.

You’ll see that generally fruits and vegetables are alkaline, but not
all and some are better than others. If you’re wondering if what
you’re about to put in your much is acidic or not generally if it’s
processed, sweet or spicy it is. Smoking and alcohol aren’t on the
chart, but they’re really acidic. The rule of thumb is that the more
natural it is, the more of a chance it’s alkaline.

Meats are acidic because basically they’re dead. But arguable you
still need them for iron and protein and should fall into your acidic
25% allowance. Try and get organic or free range chicken because
most other ones are pumped with estrogen to make them grow
quicker (bad for us if we’re trying to balance hormones).

Garlic is widely known to be a good fat burner. In fact there are
even garlic capsules sold for fat loss. On the Acid and Alkaline
Food Chart you can see why it’s so effective. It’s highly alkaline!
Use garlic in you cooking when you can to your taste.

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Acid and Alkaline Food Chart
FOOD CATEGORY High Alkaline Alkaline Low Alkaline Low Acid Acid High Acid
Carrots, Tomatoes,
Asparagus, Okra, Squash, Fresh Corn, Potatoes
Onions, Vegetable Green Beans, Mushrooms, (without
BEANS, Cooked
Juices, Parsley, Beets, Celery, Cabbage, Peas, skins), Pinto
VEGETABLES, Spinach,
Raw Spinach, Lettuce, Cauliflower, Turnip, Beans, Navy
LEGUMES Kidney Beans
Broccoli, Garlic, Zucchini, Sweet Beetroot, Potato Beans, Lima
Barley Grass Potato, Carob Skins, Olives, Beans
Soybeans, Tofu
Dates, Figs, Blueberries,
Lemons, Limes, Oranges, Bananas,
Melons, Grapes, Plums, Sour Cherries, Cranberries,
Grapefruit, Cherries,
FRUIT Papaya, Kiwi, Processed Rhubarb, Prunes,
Mangoes, Pineapple, Peaches,
Berries, Apples, Fruit Juices Canned Fruit Sweetened Fruit
Papayas Avocados
Pears, Raisins Juice
Rye Bread,
White Rice,
Amaranth, Millet, Sprouted Wheat, White
Corn,
GRAINS, CEREALS Lentils, Sweet corn, Wheat Bread, Bread, Pastries,
Buckwheat,
Wild Rice, Quinoa Spelt, Brown Biscuits, Pasta
Oats, Rye
Rice
Liver, Oysters,
Organic/free range Venison, Cold Turkey, Beef, Pork,
MEAT
Chicken breast Water Fish, Chicken, Lamb Shellfish
tuna
Eggs, Butter,
Cheese,
Soy Cheese, Soy Yogurt,
Homogenized
EGGS & DAIRY Milk, Goat Milk, Buttermilk, Raw Milk
Milk, Ice Cream,
Goat Cheese, Whey Cottage
Custard
Cheese, Cream
Pumpkin,
Pecans,
Chestnuts, Brazils, Sesame, Peanuts,
NUTS & SEEDS Almonds Cashews,
Hazelnuts, Coconut Sunflower Walnuts
Pistachios
Seeds
Corn Oil,
Sunflower Oil,
OILS Olive Oil Flax Seed Oil Canola Oil
Margarine,
Lard
Herb Teas, Lemon Beer, Liquor, Soft
BEVERAGES Green Tea Ginger Tea Tea, Cocoa Coffee, Wine
Water Drinks
White Sugar,
Brown Sugar,
Molasses, Jam, Artificial
SWEETENERS, Maple Syrup, Raw Honey, Raw Processed
Stevia Ketchup, Sweeteners,
CONDIMENTS Rice Syrup Sugar Honey
Mayonnaise, Chocolate
Mustard,
Vinegar

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How To Optimize Fat Loss
By Eating More Often

The timing of how meals are consumed can be optimized for fat
loss. This is a priceless secret because I can tell you it’s worked
nicely for me previously (and worth the price of the book to
realize this). Simply ‐ eat more often, in smaller quantities.

It might sound a bit counterproductive at first but let me explain.
Your metabolism is fueled every time you eat, which means
greater fat loss because your body is just burning more when
you’re resting. Also, eating 5‐6 times a day makes it a whole lot
easier to avoid bad, acidic foods because you won’t be hungry.

Eating 5‐6 times a day also gives your body regular access to
protein. This allows you to avoid muscle catabolism, which can
affect your hormones.

The hardest part of this is being able to prepare 5‐6 meals a day,
but you’re in luck because I’m going to make it a lot easier by
letting you in on how I do it.

Every meal should include protein and fiber to stimulate your
metabolism and suppress your hunger. These two will also help
you build stronger muscles, cleanse your system and further
boost your metabolism.

Now, let’s go over some foods I’d highly recommend avoiding.
Take out anything that you know has a plentiful excess of
saturated fats and replace it with healthier, alkaline foods. This

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includes most fast foods and convenience foods. If you must at
certain times, go ahead, but remember to severely limit it.

Sometimes, I’ve had incidences where people just couldn’t control
it. Thus, I like to use this affirmation each time I eat and repeat it
like a mantra every time I go to sleep. This way, I remember it
firmly…..

“I only eat healthy foods consistently because I AM eliminating my
chest fat forever”

Something like that should be repeated until you can control your
urges at most points in your day.

Another method it to use the ancient Chinese acupuncture secret.
(towards the end of this manual)

As for meats, I recommend you to start eating less meats and
more alkaline salads and vegetables. These will help your body
detoxify and put you in a state where it’s far easier to shred your
chest fat.

It will also decrease your amount of saturated fat many times if
you are used to eating less healthy. Sometimes, if you are really
hungry for meats, eat some nuts or legumes. Make yourself a bit
full and you will desire food less.

If you suffer from a certain trait where you must eat food at
certain triggers (i.e. I used to eat when I was depressed). Simply
only allow yourself to fill up on healthy foods and you will be
forcing a new regime on yourself. This is one area to take
advantage of.

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Also, I’ve seen many people tell me that they tend to overeat. I
use to have the same experience. The brain does not tell you that
you are too full until you actually are past that stage since it takes
a while to register that. Thus, the rule of thumb is to eat until you
are totally content, and stop. Do not eat until you are full. When
you are full, it is already too late.

The last key to this piece is about spreading out your meals into
small chunks during the day. Eat every 2‐3 hours if you can or as
often as possible in small dosages. Use snacks to fill up during the
day if you can. If you work at an office during the day, be sure to
bring along some extra food that you can spread out during
breaks i.e. fruits, nuts, and honey oat bars.

Eating over many dosages during the day gets your body used to a
fast metabolism and that will help “trick” your body into burning
fat. This speeding up does wonders for fat ratio reduction.

This is an example of how to structure daily meals.

6:30 Breakfast
Scrambled Eggs with steamed vegetables (the frozen kind are
cheap, easy and nutritious)

8:30 Post‐gym shake
Low fat Milk
Natural Yoghurt
Flaxseed oil
Whey protein powder
Banana
(All blended nicely in a blender)

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A side note on whey protein: If you’re buying protein at the
moment, STOP and have a look at how to make better quality
protein relatively cheaply using the homemade supplements
guide found
here: www.LoseManBoobs.com/links/Homemade.htm

11pm Brunch
2 handfuls of nuts with a piece of fruit

1:30pm Lunch
Chicken breast with salad on the side

4pm Lunner (you know, the snack between lunch and dinner...)
2 handfuls of nuts with a piece of fruit

6:30 Dinner
Fish with vegetables on the side (again the quick frozen
vegetables are best)

As you see, the day consists of 3 snacks and 3 meals. The place
most people fall apart is fitting in the 3 snacks during the day. The
key is the other meals have to be smaller because you know you
have to eat again in around 2 and a half hours. Snacks should be
easy to prepare and quick to eat so you can maintain momentum.

Also, a thing you should note. Avoid eating after 8pm as you end
up storing most of the food you eat as fat. It doesn’t matter what
time you’re going to sleep, if you eat late, you’re risking slowing
down your progress.

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The key I have found to implementing the diet strategy is that the
more I ate healthy, the less I wanted to get back to my unhealthy
diet. Literally, your body adapts over time. Just try it and watch.

A secret to implementing this in the long term is to have 1 day a
week (yes only one) where you have a free day to eat whatever
you want. This is good to take care of cravings because you can
just save it for that day. It also strangely enough helps lose weight
if you need to because it varies your calorie intake.

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Good Fat Snacks That
Boosts Testosterone Levels

The hardest parts of implementing this new way of eating are
those sometimes annoying meals in between regular meals. These
snacks are hard sometimes, but they are important to keep your
metabolism going and combat hunger.

These snacks are the perfect times to get in a little hero when it
comes to testosterone production, monounsaturated fats. You’ve
probably heard about good fats and bad fats, monounsaturated
fats are one of the good guys the helps boost testosterone
production. Also, try stay away from bad fats such as saturated
and trans fats.

These are a couple of useful ideas I use to make those all
important testosterone boosting snacks really quick and easy:

The first types of snack I eat often are nuts such as almonds and
peanuts. They’re high in monounsaturated fats, have great
protein and fiber content, they taste great, and most of all,
they’re easy to have access to. I keep them in resealable bags in
my car, at the office and in my pantry. I usually have access to
them everywhere for that quick fix.

The second type of snack I have is shakes. Add flaxseed oil for that
boost of monounsaturated fats. They’re actually quite easy to
prepare and I usually make one in under 3 minutes. The benefit of
making shakes is that you can add yoghurt, milk and whey powder
to get your daily requirement of calcium and protein, which will
help in alkalizing your body. Be creative and find what you like.

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Other foods high in testosterone boosting monounsaturated fats
include avocado and olive oil. Try integrating them as well into
your diet to get you daily dose of this special testosterone
boosting type of fat.

I’m sure you’ll have some ideas of things you can prepare earlier
to get your snacks in. These are just some of my favorites.

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A Common Indian Spice That Amazingly
Helps Melt Chest Fat Away

This common, relatively cheap Indian spice can have amazing
effects on guys looking to eliminate chest fat. It’s called turmeric
and can usually be found in an Indian or Asian food store. The
active ingredient in turmeric is Curcumin which is known for its
antitumor, antioxidant and anti‐inflammatory properties. But it’s
also been reported to help guys eliminate man boobs by simply
just adding it to their diet.

When choosing turmeric, try and get the fresh type because the
processing to turn it into powder can slightly diminish its unique
properties. To be effective you would need at least 20 grams of
fresh grated turmeric root every day until you eliminate all your
chest fat. Yes that’s 20 grams, it’s not very concentrated so you
need quite a bit.

If you’re struggling to find turmeric, you may have to opt for the
power or capsule form found in most supermarkets, or even the
supplements which you should be able to get in a good health
food store. When using supplements, please follow the
recommendations on the back as it is more concentrated.

There have been mixed results from guys using turmeric. It’s been
mostly positive but some do say it has no effect. Combined with
the alkaline eating habits and alkaline fluid intake, you will be
prepping your body for the full effects that turmeric can have. Try
it for at least 30 days before you decide, it’s really cheap and most
guys have been giving positive feedback when using it this way.

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The Simple Mineral That’s Essential
To Balancing Your System

Calcium is one of the most underrated and least understood
elements you need in your body. Sure, generally people know that
calcium is essential for developing bones, but it doesn’t stop
there…

Studies have shown that Calcium has proven to have an effect on
general weight loss. In controlled situations, groups of people
who consumed around 500mg of calcium daily actually lose more
weight than people who don’t take it. If you understand how
calcium works in the body, you would understand why this
happens and how it can help you eliminate your man boobs.

Calcium to acid in your body is like water is to fire. It neutralizes
acid and helps oxygen flow through your body. So calcium is
essential to your body’s alkalizing process. When your body is
over acidic, it instinctively starts to fight for self preservation. So it
can dip into the alkaline reserves in your bones to help you
survive. Have you ever noticed how most elderly people shrink as
they get older? This is one of the reasons why this happens.

Your body needs calcium, but on its own, you can’t really absorb it
properly. Vitamin D is the essential link to utilize calcium in your
body. Good sources of vitamin D are tuna, fish and even natural
sunlight. Sunlight is probably is one of the easier options and you
should look to get at least 1 hour of natural sunlight a day.

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You’ll notice that a few dairy products are now being fortified
with vitamin D. Chose these over the other kind because it does
multiply the effect calcium has in your body.

Also, if you’re looking to use supplements, get one with vitamin D
included. The calcium supplement I use is harvested from the
coral reefs of Japan and are said to be extremely absorbable by
your body.

Here’s a link to a web store where you can get it relatively
cheaply:

www.LoseManBoobs.com/links/CoralCalcium

Please Note: This is the same online shop as the green drinks.

Calcium does play quite a major role in the alkalizing process, so
it’s recommended you try a supplement and see how you do with
it.

I was never big on supplements, but after taking this one I just felt
so much better and best of all, it was 100% natural.

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How To Detoxify & Oxygenate
Your Body In Just Under A Minute

Alkalizing is all about getting oxygen into our body and being able
to absorb it better. So naturally the way you breathe can affect
how your body turns alkaline. This is a special breathing technique
that will help maximize how much oxygen gets absorbed by you. It
also helps detoxify your body making you feel great!

I can’t really take any credit for this. It was one of the skills I was
taught by my Kung fu instructor. By the way, martial arts is a great
form of exercise – it’s fun and doesn’t feel like effort.

Master Pang says to take a deep breath, push it down to your
lower lungs, hold it for 5 seconds, then breathe out everything in
your lungs. Then repeat 2 more times.

This little breathing exercise allows you to regain your breath,
calms you down and makes you feel balanced.

I’m still not entirely sure if Master Pang knows how this little
breathing technique works, but I did a little research, talked to
some alkaline experts and found out why it works so well.

In your body, your lower lungs are larger than the upper ones. So
how this breathing exercise works is that it takes plenty of air in,
allows your larger lower lungs to absorb the oxygen it needs then
get rids of the acidic toxins by expelling all the air in your lungs.

Here’s how to do it when you break it down:
1. Breathe in for 2 seconds to fill your lungs your lungs

37 | P a g e
2. Push the air into your lower lungs and hold for 5 seconds
3. Breathe out for 4 seconds expelling all air from your lungs
4. Repeat 4 more times

This breathing exercise doesn’t sound like much, but it works
really well to detoxify your system. You will even feel calmer and
more alert after.

Do it once after you wake up, before and after workouts and once
when you go to sleep. It doesn’t take very long and you will feel
great after.

Balancing your body is all about alkalizing and so getting oxygen
into your body accelerates your progress. It’s also great to have
this little tool to center yourself, whenever you need to.

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Easy Exercises To Sculpt
Your Chest At Home

I want to show you how generally the best ways I’ve found to
burn off fat in conjunction with these alkalizing diet methods.
These methods emphasize the fat ratio reduction factors but with
specialized techniques to get rid of man boobs.

This section is specifically for guys working out at home. I do
recommend getting a gym membership to accelerate your results.
Nevertheless, this chapter will come in handy if you’re just
starting out, or if you can’t get to a gym. Having these tools at
your fingertips means that you can get in a training session where
ever you are.

There are really 2 categories of exercise ‐ Cardio and resistance
training. Whatever size you are, I recommend you do both, not
just to lose your man boobs, but for your overall health as well.
Resistance training should be done 2 to 3 times a week with at
least 1 day break in between training days. Eg. Monday,
Wednesday and Friday.

The first thing I recommend is using your chest coach journal to
record each training session, no matter how you go in it. This is
important to see how your increases in intensity are affecting
your progress.

You should aim to exercise in the morning or earlier on in the day,
as well as later in the day but more than 3 hours before bed.
Doing this stimulates your metabolism twice as much, but can
multiply your effectiveness up to 4 times. There have also been

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hundreds of practical results that prove this, so use it where you
can.

If done properly, resistance training will sculpt muscles and
stimulate testosterone. The muscle will help burn fat while you
sleep and the increase in testosterone will help balance your
hormones, letting you lose fat in the places you want.

You will need to set aside 30 minutes for this routine. It works the
chest as well as other areas because greater general muscle mass
will help burn more fat. I found it’s really hard to stay motivated
when you’re at home or stuck somewhere where you can’t get to
a gym and this seems to be the perfect amount of time to commit
to. Don’t worry, it’s going to be a pretty intense 30 minutes.

The Routine

Jumping jacks

Stand upright with feet together and hands by your side. Raise
your hands to your side and up above your head, as you move
your feet out to the side. Then bring your feet back and hands
back.

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Stationary seat
You need to find a clear wall to do this. It may sound easy but it’s
actually pretty demanding. Push your back on the wall as you’re in
a position you would be in if you were sitting in a chair. Hold for
30+ seconds and this is counted as one set.

Alternating sit‐ups
Lie on your back with knees up. Put your hands just behind your
ears and sit‐up as you alternate which elbow and knee you
connect.

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Step up
Whip out something sturdy you can step on such as a small stool.
The step should go up to mid shin level. Now step up with one
foot and join with the other foot. Then step down. Repeat with
alternating feet stepping up.

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Diamond hands technique
Beginner Version
I want to teach a specialized form of pushup that will help your
chest area far better than any regular pushups can ever hope for.
Lie on your stomach and stretch your hands and arms out in front,
just over your head. Place one palm over the other and then lift
your body up where the only contact points to the ground is your
feet and your palms with arms stretched straight over your head.
The beginner version is to lift up from your knees. This specialized
pushup not only strengthens your chest, it also conditions your
abs and your entire torso area.

When doing diamond hands exercise, take 1 second to go up and
3 seconds going down. This is also the general rule for all exercises
to make sure you get maximum effect. Also, keep your back
straight to avoid straining any muscles.

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How to do the routine
Do each exercise in groups of 12 with 30 seconds rest in between
each one. It works best to perform them one by one and then
repeat 2 more times from the start. So there will be 3 sets of 12
for each. At this rep range and rest interval, the routine is more
aerobic than muscle building which is exactly what you want.

Next I’m going to show you a method that specifically targets the
chest area… because sometimes getting your fat ratio down is just
not enough to do the trick. It has happened to me so I want to
show you how I fixed that:

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The Iron Squeeze Method

Here’s a little trick taken from sports conditioning that will
strengthen the blood flow near your chest and directly causing
more fat to be burned in the process.

Here’s how we do it:

1. Flex the area of your chest, your
pectorals as hard as you can. This is
just tensing the muscle so it
becomes hard. Normally you can do
this by flexing your arm and doing
this by the side. Your pectorals will
naturally flex as well. Hold this flexed
position for 2 minutes during this
time.

2. Rub and massage the pectoral area,
as if blood is flowing through the
area, do this for about 1 minute.
Keep the muscle flexed at this time
as well.

3. Next as you feel blood flowing there
for a minute, squeeze the entire
pectoral area firmly in your palm.
Hold that firmly (not too hard) for
another brief moment.

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You will see a marked difference in how fast you progress with
chest training exercises if you do this both before and after a
workout.

On non‐workout days use this variation B, once in the morning,
then again at night. Variation B of the iron squeeze method does a
noticeable trick on the outside of the pectoral areas, while
standing up.
1. Stretch your arms and hold your hands
together behind your back, lowered
behind your buttocks. This is like you
are holding your arms behind the back.
2. Now, breathe in deeply to expand your
chest out so your back is perfectly
straight.

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3. Flex the chest area WHILE stretching
to the best of your ability. This is
meant to stimulate not only the
muscle underneath but also nerve
endings not frequently used by
sufferers of the condition. Hold it there
for about 30 seconds.

Variation B of the exercise is specifically meant to contour the
chest as time goes on by activating this area. Make sure you
maintain the fat loss methods at the same time.

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The Right Way To Do Cardio

Cardio is probably the best thing your can do for fat loss. It’s also
helps reduce stress, strengthens your heart and lungs and it’s also
great for your bones.

The use of cardio is usually for general fat loss, but you can almost
trick your body into losing more on your chest by using iron
squeeze technique before and after.

The one important thing with cardio is to have sessions at least 6
hours apart from resistance training to avoid over training. This
means if you’re doing resistance training in the morning, it’s best
to come back in the evening or the next day to do cardio.

I do recommend taking up a recreational physical activity to help
get your recommended 3‐5 cardio sessions in each week. I find it
much easier than anything else because it’s fun and a little
competition actually pushes you to your limits better than
anything else.

Group sports are great for cardio, but it’s also good to have
activities you can do by yourself. The thing that makes group
sports good for cardio it the stop‐start nature of the activities.

Think about a car and when it uses the most gas. Is it when it’s
traveling the fastest? No! It’s actually when you’re accelerating…
when the car is trying to gain speed. The same thing happens in
your body. Most people believe intensity in cardio training session
means how quick you go or how high the resistance is. You can
get quicker results is shorter time by using fluctuating intensity

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training. Group sports just let this happen without you having to
think about it.

So what can you do?
I personally have taken up martial arts which has been great. I
always thought it was just for kids, but I have been happily
surprised. Martial arts also has many other benefits including self‐
confidence, co‐ordination and discipline in yourself. If you do take
this option, don’t settle for the first club you find, try out a couple
and find the one you like.

Later on I also added playing squash a couple times a week. You
might think that I have quite a full schedule, but it’ll really easy
when you just have fun doing it. I found a squash partner and
have permanent scheduled times every week.

Another thing you could consider taking up is swimming. Join a
recreation swim club if you have to. This will push yourself.
Swimming is one exercise that will burn fat fast. Concentrate on a
lot of the upper body strokes such as the front crawl or the
butterfly. The arm rotations will help strengthen your pectoral
outer areas.

The next exercise I highly recommend is aerobic walking but this
has a bit of a twist to add fluctuating intensity. Even if it’s in your
neighborhood, this will do wonders for your body if you do it 1‐2
times a week.

The method that was taught to me was to divide up your session
into intervals of 1 minute. Then alternate between slow and fast
speeds but trying to get slightly faster every time. This can be

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really intense so you might want to limit these interval sessions to
20‐30 minutes.

You can use interval training on gym cardio equipment too. The
best equipment at the gym for this are:
• Cross trainer
• Treadmill
• Bike
• rowing (great for the chest!)

If you measure calories lost during regular interval training you’ll
find that it will show up less than what it would show in regular
training sessions. So does it burn fewer calories? Well the answer
is yes and no. The session does burn less calories, but you actually
burn more calories after your session then you normally would.
This makes all the difference. Less time, quicker results – that’s
what this program is all about.

I strongly encourage doing cardio the very first thing in the
morning, before you even eat. This is by far the most effective
time for cardio training. Whether you swim, jog, walk, run, jump
rope, take an aerobics class, or bike, doing cardio first thing in the
morning on an empty stomach will seriously maximize fat loss.

When you do cardio first thing in the early morning, you haven't
eaten anything for many hours because you were sleeping. Thus,
when your body has no carbohydrates to burn, it starts burning
that stored fat instead. This is especially true for fat on your
pectoral and belly areas.

Remember, aerobic exercise has to be very intense for maximum
effectiveness. In my opinion, 95% of the people I see at the gym

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sweating the machines are wasting their effort and time. They'll
spend hours and hours doing the stationary bicycle or
Stairmaster. Sadly, the end result is usually minuscule. This is due
to the fact that they are exercising at a low heart rate. This does
not give the heart, lungs, and muscles that “burst” stimulus, like
you get in interval training.

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The Advanced Gym Program
That Quickly Dissolves Chest Fat

Some people can’t go without their gym memberships; others
love to hate the gym. Frankly I know both sides because I used to
hate the thought of going to the gym, but now I don’t know what
I’d do without it. Those endorphins that kick in during a workout…
Just love it.

The Chest Coach System is good without this gym program. But if
you want to accelerate results and also do wonders for your
health, this advanced gym program is the way to go. Also, if
you’ve been training in a gym for a while, you can just integrate
these methods into your current routine. So you can turn your
focus to dissolving your chest fat.

Beyond the home exercises, I am going to show you the weight
room regime that will focus on exactly what we want, heightened
testosterone levels and muscle sculpting.

I’ve read quite a bit of literature on the topic of training in the
gym. Low reps, high reps, high sets, splits, full body, compound
focused, isolation focused… I’ve probably tried every imaginable
different type of workout. But I’ve found what works the best for
losing man boobs.

Compound exercises combined with the escalating density of the
weights allow heightened testosterone levels and stimulates
muscle fibers, sculpting the areas you want. The short rest
intervals also makes this routine aerobic, which will build your
metabolism and burn more fat. This is what the routine revolves

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around. It employs compound chest exercises, as well as back and
legs as these are the major muscle groups in your body.

Perform the decline and incline bench press more than the
regular because it is these two that will chisel the chest better
than the regular bench press. These are done at the start and at
the end, to maximize results for your chest.

Each weight for every rep range should be just enough so you are
just struggling at the end, but you still have good form. You should
also look to slightly increase weights every 2 weeks.

The routine works best if done three times a week, with at least 1
day rest in between. I have found Monday, Wednesday and Friday
to work really well.

Each exercise has 2 phases, the resistance and then bringing the
weight back. The resistance phase should be done quickly; over 1
second, then hold for another second, then take 3 seconds to take
the weight back. This is 5 seconds for each rep. Also, a rest period
of around 45‐60 seconds in between each set is ideal for recovery.
It’s easier to let this go longer so be aware of this and restrict it.
Workouts need ideally need to be less than 50 minutes to be
effective, otherwise you will be overtraining.

Record your progress in a table like this (you can print it out and
add it to your Chest Coach Journal). Here’s the routine:

Please start with a 3‐5 minutes warm up and finish with a 3‐5
minute cool down to reduce the risk of injury.

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Exercise Rep range / Weight
Dumbbell Incline presses 12 10 8
Seated cable rows 12 10
Wide grip lat pull down 8 6
Seated duel dumbbell curls 12 10 8 6
Triceps pushdown 12 10 8 6
Alternated weighted crunches 12 10 8 6
Assisted Squats 12 10 8 6
Dumbbell decline bench press 12 10 8

Please note: there are missing rep ranges for some exercises.

How to do each exercise:

Dumbbell Incline presses
Put the incline of the bench to about 35 degrees. Hold the weights
on your legs and put them on your chest as your sit back. Take
them out to the side, palms faced down. Push up while turning
palms in, squeezing the chest muscles. Bring back to the side.

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Dumbbell Incline presses
Seated cable rows – Keep knees bent and back straight. You can
lean back slightly as long as your back is kept straight. Pull the
cable towards you, maintaining posture and squeezing shoulder
blades together. Release back slowing and repeat.

Wide grip lat pull down

Hold the bar wide, on the straight part before the bend. Pull to
your chest in front while keeping your back straight. Release back
up slowly.

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Seated duel dumbbell curls
Put the bench in an upright or slightly angled position. Hold a
dumbbell in each hand, palms facing in. Pull both dumbbells
towards your chest while twisting, so your palms face your chest
at the top. Take the dumbbells back twisting palm to original
position.

Triceps pushdown
On the triceps cable machine take position, back straight while
leaning slightly in. Pull the bar down moving your elbows toward
your side. Extend your arms down, but avoid locking elbows. Bring
back up slowly.

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Assisted Squats
If you haven’t done this one before, I’d advise you to grab
someone from the gym staff to demonstrate first to avoid injury.
On the hack squat machine, load up weight and put stoppers in if
available to prevent injury. Get into position so the machine is
supported by your shoulders and your knees are slightly bent.
Push up using your shoulders, unlock machine and squat to the
point where your upper legs are just about at a right angle to your
lower leg. Push back up and repeat. Remember to lock the
machine after finished.

Alternated weighted crunches
Lie down with your knees up. Grab a weight plate and hold it to
your chest. Then crunch up, touching your right elbow to your left
knee, ensuring your neck is straight and not straining. Repeat for
the other side.

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Dumbbell decline bench presses
Put the bench in decline, and then perform as for dumbbell incline
bench press.

As you can see, you start and finish with your chest. Also there’re
2 arm exercises there that are optional, they’re there to be
complete if you want to add size to your arm muscles.

This workout is also great if you don’t have a gym partner yet. It’s
designed so you can do it yourself, without necessarily needed
any assistance from anyone else. But you should feel comfortable
with each exercise before you enter the gym.

Keep at these and remember to drink plenty of fluids over the
course of your workout. At the end of a workout, try cardio
equipment on slow for 3‐5 minutes to cool down. Most people
avoid a cool down after the gym, but that’s because they don’t
know what it’s for. You do it to avoid feeling really tired right after
and reduce the change of injury.

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The Ancient Chinese
Acupressure Secret

After speaking to numerous people who are familiar in this area, a
few spoke of pressure points that stimulate certain areas of the
brain. In particular, the one of interest to us is that which controls
dieting and fat loss.

One important point is on the protruding cartilage on the outside
of the ear. It is shown in the illustration below:

Simply, press and hold this point for 3 minutes, with your index
finger. Even go ahead and massage it gently. The point has a
direct effect on the brain’s trigger for appetite. Many times, you
may not need food, but your habits have driven this desire to
come out when it’s not needed. This will turn into over
consumption if not controlled.

By doing this pressure exercise, you should feel less tempted to
be hungry at each urge. It works nicely! The main benefit is to use
this towards controlling when and how often you are eating,
especially if you have those problems.

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“All About Gynecomastia”
Bonus eBook ‐ Important Excerpt

NOTE: I’ve taken some small excerpts out of this book and am
presenting it to you in a more practical, concise manner because
this is very helpful information for those who want to dig deeper
into the nature of gynecomastia.

I have also taken a few excerpts from interviewing some experts
on this topic.

It is normally considered that there are three types of
gynecomastia.

The first type is simply having an excessive percentage of body fat.
This case does not involve enlarged glands or ducts. This will
cause both the belly and chest areas to protrude out naturally.
The key to solving this case is simply intense fat loss methods as
described above.

It is believed that 90 to 95% of all cases are from the first type.

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The second type of this case is normally seen when the fat is
concentrated inside the chest, even if the rest of the body leans
out. Many people falsely believe it’s hopeless or that “spot fat
loss” (concentrating only on losing fat in the chest region) is
impossible. This is true to some extent, but with a diligent effort
at the Chest Coach techniques, this chest fat will eventually budge
to normal.

The most effective ways to handle this are to use the dieting
methods and “Iron squeeze” on the chest area for a bit more
focus.

The causes of the second type are generally post‐puberty induced
where the body estrogen factors cause the fat to store up, and
never leave. Taking drugs to re‐initiate a testosterone cycle is not
recommended, in my opinion, because the results can go either
way. Alcohol abuse is another potential cause or agent that
contributes to this category, which is linked to the liver. It is yet
not certain exactly how this produces enlarged breasts. This leads
to….

The third and final case is where the condition is normally started
from the use of drugs or some type of induced hormone therapy.
Usually, this has been suspected to lead to an imbalance of the
estrogen and androgen production, effecting where fat is stored.

Aside from fat deposit, it can also cause the duct glands behind
the nipple area to enlarge, which further leads to the “male
breast” appearance.

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The reason it’s very difficult is because the situation is very
unpredictable depending on the drugs/substances that were
abused.

Now, the last category is virtually “congenital” gynecomastia,
where the glands in the breast area are naturally larger. Normally
the breasts here are very unsymmetrical or disproportioned, even
in the newborn.

There is also speculation of where hormone‐treated livestock may
have some effect on humans who may or may not be susceptible
to this. This can also contribute to a hormone imbalance and
particularly creates the effect in young men going through
puberty. However, there is no correlated evidence yet.

There are a couple ways to pinpoint your category out of the
three mentioned.

The first type is very obvious given that you can measure your
height/weight ratio and body fat percentages at your doctor’s
office. Obesity is the first thing to reduce before giving any other
conclusions to the other two categories. In many cases, if you’ve
had “man boobs” all your life, this is your lucky day because it’s all
about intensive fat loss.

If the nipples are enlarged and disproportionate, even after losing
a significant amount of weight, then most likely you have the
second category of this condition. Lots of direct massage and iron
squeeze will reduce this over time. The unsymmetrical nipples
case can be rather difficult, but you have to see over time.

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Note that if your breasts are significantly asymmetrical, this may
be a very serious issue and it is highly recommended to consult
your medical professional immediately, as it may an indicator of
something more serious than fatty tissue and hormone imbalance
remnants. The same goes for signs such as pain or strange
discharge. It is far better to be safe than sorry, so have it checked
in those cases.

When in doubt, a mammography or x‐ray with your doctor or
medical professional can reveal a lot about your medical
condition.

Aside from those cases, if you have had a chronic condition or a
period of drug usage (normally steroids or some testosterone
altering substance), then it is most likely the third category. By
using the mentioned methods, this normally only reduces it to
some degree, however many times it’s not possible to totally
eliminate it.

The first thing to make sure of is to stop the substance abuse
immediately (unless this was instructed by your medical
professional for regular usage). This will factor away the primary
variable.

Only if you feel you have been struggling with the third case,
should you consider the surgeon. I avoid the surgery at all costs,
but that’s me. You’ll need to make that personal decision if this is
the case for you.

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An End Note From Cliff

These outlined techniques have been the most effective, natural
method to eliminate man boobs from your life without the use of
surgery. I hope you benefit well from these techniques as I and
hundreds of members have.

The results of this program are usually permanent and there have
been no reported cases where man boobs have come back.

Do email me your story when you get success in the long term. I
love to know how my readers fare with these discovered
techniques.

The Chest Coach System has evolved into the concise description
of these specialized techniques due to member feedback. We’re
always looking on ways to improve, so if you do have any
improvements that have worked well for you, please let us know
so we can share it with other members.

To your new found success,

Cliff Manchaster

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My View On Man Boobs Supplements

I do believe that one day there will be some sort of supplements
worth mentioning in this section. I guess if there are ways to
naturally get rid of man boobs, there’s probably a way to package
that in a pill of some sort that has the same effects. Nevertheless,
there is nothing out there yet. And yes, we’ve seen them all.

Sure there are many supplements that make big claims, but none
have proved to have any consistent results. Some have even had
dangerous consequences for some of our subscribers, which
resulted in instant nausea, vomiting and muscle spasms.

That’s why we don’t recommend you taking any of these. They
are mostly developed by small one man operations and don’t
have the research budget to make any real inroads.

Nevertheless, if something does come up, you’ll be the first to
know as one of our members.

65 | P a g e
Make An Easy $25 For Every Sale!

Want to make some extra money promoting the Chest Coach system? We
pay you 60% for every sale you make! It’s very easy simply by posting on
discussion boards or placing ads in health/fitness related e‐zines.

This unique system sells extremely well because it is a field‐tested,
PROVEN system, with exclusive techniques that are found nowhere else.

To create your own referral link and to track your commissions, go to:

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66 | P a g e

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