The majority of the male population loves them, nearly half the male population has them, but no man wants them. The answer to this little riddle: gynecomastia. Or what is more commonly known as man boobs.
While man boobs rings a bell, the medical term, gynecomastia, likely does not. However, the presence of man boobs on the male form was determined to be a medical condition, deserving of a proper medical name. Luckily, for the millions of men that suffer from the condition, it is a curable condition.
How to lose man boobs is slightly different for every guy. A combination of all-out workouts and careful diet can usually do the trick, but for some men weight loss and stronger muscles may not solve the problem. Here is a full list of known ways to lose man boobs.
What Causes Gynecomastia?
As a diagnosed and discernable medical condition, gynecomastia has certain known causes. It is first and foremost the result of a hormonal imbalance. For most men, man boobs first appear during puberty, when boys experience a massive spike in different hormones . At this time, testosterone and estrogen can become imbalanced; for 50% of all men this results in man boobs.
After the jumping jacks of hormones subside, a large percentage of men with gynecomastia find the physical presence of man boobs also goes away. Yet, how to lose man boobs is not that easy for everyone. Some men even develop boobs later in life due to a hormonal spike or decrease from change in diet, environment, change in medication, or, simply, predisposed by genetics .
Start with Exercise
Guys who are overweight often find that man boobs persist. Initial research into why has determined that the excess fat is secreting female hormones that increase the size of man boobs . Making weight loss nearly essential for determining how to lose man boobs.
The vast majority of personal trainers and nutritionists agree that it is impossible to spot reduce a specific part of the body . A targeted workout routine will make that single muscle strong, but it does not successfully remove the fat over top and around the developed muscle. Therefore, men who spot reduce alone are wasting their time.
Instead, it is necessary to employ a full body workout routine.
One element of this routine is a strong dose of cardio, specifically interval training . It is one thing to hit the pavement for a few miles; this will burn calories, but not enough of them. Instead, start with a difficult to maintain pace, and then drop to a fast walk. After a short reprieve at this lower speed, again increase speed. Repeat. Interval training does more for your metabolism than a steady pace, and helps you burn calories for longer after a workout is complete .
How to Work the Chest Muscles
All of that being said about full body workouts and the ineffectiveness of spot reduction alone, when answering the question how to lose man boobs it is important to spend some time in the gym focused on the chest muscles.
Start with an easy to do and old school exercise, the dumbbell bench press . This will work the pectoral muscles and arms, to sculpt both parts of the body. Similarly, the standard bench press will dig deeper into the shoulders, but provide the same chest sculpting work.
Follow up your repetitions of the dumbbell press or bench press with a series of pushups. The standard pushup works the back, arms, and chest. To mix it up and work slightly different muscles, try new versions of this military classic. For one, elevate the legs on a bench press and otherwise perform the standard pushup .
A second option requires use of a medicine ball, bosu ball, or step. Place one hand firmly on the chosen object and the other flat on the floor. From this position perform a normal pushup, in repetition. Switch the object to the other side and do the same number of repetitions .
Do Right by Your Diet
There is far more to how to lose man boobs than exercise alone. It is necessary to pair that hard work in the gym with dedication in the kitchen.
For the most part, the best diet for how to lose man boobs is low-fat, low-sugar, and sufficient calorie intake.
In addition to these very basic rules, there are certain foods that will help or hurt when it comes to how to lose man boobs.
For instance, a few foods to avoid are soy and strawberries .
- Soy contains plant estrogen, which when digested can cause feminine features to develop.
- Meanwhile, strawberries, along with a number of other fruits, are covered in pesticides.
Unlike certain fruits, people (nearly) always consume the skin of strawberries. Once ingested, these pesticides can act like estrogen in the body.
Conversely, a few foods are known for increasing testosterone in the body. These are the foods to go after when trying to figure out how to lose man boobs. Most of these are foods you will want to eat on a daily basis, such as eggs. Also look for foods high in vitamin D, for example, fatty fish such as salmon .
Give yourself a head start in terms of diet by drinking less alcohol. While fewer beer and wine calories leads to a lower caloric intake overall, drinking less alcohol serves a dual purpose when it comes to how to lose man boobs. Alcohol lessens the body’s ability to produce plasma testosterone . Less testosterone means a greater likelihood of imbalance and continuation of gynecomastia.
Beer, specifically, is a huge culprit of supporting the continuation of man boobs. This is because the hops in beer seriously messes with the body’s ability to process and dispose of estrogen .
In It for the Long Haul
It can be frustrating to try and fight gynecomastia. It is not a short or easy road to losing the weight and stabilizing the hormones necessary to lose man boobs once and for all. However, for those determined to lessen the appearance of these embarrassing fat deposits, it is possible. All it requires is a lot of motivation, determination, and a few lifestyle changes.
-  http://www.menshealth.com/health/cure-for-man-boobs
-  http://www.gq-magazine.co.uk/article/how-to-get-rid-of-man-boobs
-  http://www.mensfitness.com/training/build-muscle/build-a-massive-chest-workout-routine
-  http://www.askmen.com/sports/bodybuilding_150/156_fitness_tip.html
-  http://www.eatthis.com/how-to-lose-man-boobs-by-avoiding-these-foods
-  http://www.webmd.com/food-recipes/guide/calcium-vitamin-d-foods