Man boobs: the name itself makes you feel so unmanly. It’s enough to give you low self-esteem and psychological trauma. But there is no reason to live with it. You can win this boob battle and feel great about yourself.
The first step in getting rid of your man boobs is to understand why you have them. There are two main reasons guys get man boobs. The first is being overweight. Man boobs are fatty tissues stored over the pectoral muscles. The second reason men get boobs is due to a hormonal imbalance called gynecomastia. This is a condition in which the body produces an increased amount of estrogen and a decreased amount of testosterone. Gynecomastia can be the result of taking certain medications that influence the body’s hormonal levels. It can also be an offshoot of testicular tumor, which causes estrogen production to significantly increase.
If the reason you have man boobs is obesity then you have your work cut out: you have to lose weight by regulating your diet and following a proper exercise program.
A proper diet involves eating smart. Eat small meals. Add leafy vegetables to your menu. Cut down on meats and deep-fried food. Change your plate size – choose 8″-9″ plates instead of 12″. Increase your fiber intake. With such changes itself, you will see your man boobs shrink considerably.
The next step to get rid of your man boobs is by doing cardio and strength-training exercises. A common myth is that spot reduction is the most effective method to rid you of man boobs. But the opposite is true. Activities like brisk walking, running, swimming, biking and sports such as tennis, basketball, hockey and soccer are great cardiovascular workouts. Rowing is another great form of exercise for fighting man boobs since it encompasses all your upper body muscles, allowing you to sculpt your chest while you burn fat. The elliptical machine is also a great calorie burner as it uses both arms and legs, and is easy on the joints.
Strength training exercises will help to develop muscle mass, which will determine how many calories you burn daily. It will also lend strength and shape to your chest muscles. The exercises that are a must-do to help you get rid of your man boobs are: seated chest press, cable crossovers, incline flyes, bench press and push-ups. You should do four sets of each exercise with 8 to 12 repetitions.
If you belong to the second category where man boobs are the result of gynecomastia then you should consult your doctor. He will either change your medication or give you anti-estrogen treatment.
Whatever the reason for your man boobs, there is no need to live in despair. Just follow the steps given above and you can say goodbye to your man boobs for life.
