man boobs

Would you like to permanently say goodbye to your oversized clothes?

Some guys are lucky enough to have big, bulging chest muscles. Other guys have… boobs. If you fall into the latter category, there’s good news: Most man boobs are curable, and it is possible to avert a relapse by following a few straightforward procedures.

Before we start, let’s differentiate between the two kinds of man boobs. The first type results from a medical condition identified as gynecomastia, which can be triggered by a hormone imbalance.

No amount of exercise will cure gynecomastia; it demands a doctor’s care.

The second type of man boob, and by far the more customary of the two, is brought about by an overabundance of body fat. If you’re overweight, you could be carrying some of that extra fat on your chest. Hence, man boobs.

So how can you shrink your chest fat and reveal the chiseled pecs beneath the boobs? Unfortunately, it’s not possible to lose fat in your chest area only. To get rid of the flab there, you’ll have to lose it all over.

Boob-Buster #1: Your Diet

Do a quick, candid evaluation of your food intake. How healthy is it? Do you get a lot of sugar and saturated fat? Are you eating thirty grams of fiber every day?

Sugar and fatty foods can cause tons of health problems when eaten in excess. Heart disease, diabetes, and even certain cancers are linked to high levels of glucose and triglycerides (sugar and fat in the blood).

As far as physical appearance goes, we all know what happens when you consume more calories than you burn – you get fat.

If genetics have been unkind to you, some of that extra fat will get stored in your chest area, and man boobs will grow.

Reduce the junk from your diet, and add more lean protein and good fats.

Salmon, tuna, chicken breasts, and lean cuts of beef are great protein sources. Eat more fruits, vegetables and nuts instead of candy or other sweet snacks. Low-fat dairy products are also proven fat-burners.

The last step is to find out how many calories you really need. On average, a man will lose weight by consuming 12 to 13 calories per pound of body weight.

Very active men will require more. For more detail, find a BMR calculator online.

Boob-Buster #2: Cardio Exercise

Cardio exercise will kick your metabolism into gear and keep it working to burn fat. The best kind of cardio exercise for quick fat loss is interval training.

Interval training can be any form of cardio exercise: cross-trainers, rowing machines, or even plain old running. The trick is to do three minutes of medium- to high-intensity exercise followed by a minute of low-intensity.

This change in pace keeps your body from becoming complacent, and keeps you from hitting the wall too soon. Keep it up for 20 to 30 minutes each day for the best results.

Boob-Buster #3: Strength Training

The final step in ridding yourself of man boobs is muscle training. This will build muscle, increase the amount of fat your body burns (even at rest), and give you shapely pecs to show off after the fat is gone.

To build a strong chest, do classic muscle-building exercises like curls, chest presses, and cable crossovers. Do 8 to 12 reps with the highest weight you can manage.

Work your chest and other major muscle groups on alternating days. This will give your muscles a chance to rest and repair themselves, which is how they grow stronger.

Once you’ve lost the man boobs, you can keep them away by continuing your healthy habits. Eat a balanced diet with an appropriate number of calories, stay active, and keep lifting weights. Your newfound manly physique will be its own reward.