Man boobs, also known as moobs, are an enlargement of breast tissues. Enlargement happens due to increased intake of foods and chemicals that boost estrogen levels. In some cases, the enlargement can be due to a medical condition called Clinical Gynecomastia. Otherwise, the enlargement is a consequence of puberty or being overweight. More than physical discomfort, the condition can lead to psychological issues, such as low self-esteem. Males tend to develop man boobs in three stages- Neonatal period, teenage and old age.
Developing man boobs during puberty is very common and usually goes away once entered into adulthood. The problem is not difficult to tackle and can go away with the help of an active lifestyle. However, if the problem still persists, one should consult for medical help.
Here are 10 ways, including the best chest exercises, that can help you get rid of man boobs.
1- Watch your plate- Eat three well balanced and healthy meals every day. Choose foods that are rich in iron and high in protein. Leafy greens in form of salads and sautes are good to go. Be careful with what you add for dressing. Have green tea instead of other sweetened beverages.
2- Check for body fat percentage- Human breasts are made of lipids(fat). Hence, it is important to control the intake of fat. Start following a low-fat diet. If you continue eating high-calorie foods after the workout, you don’t see any significant difference as you gain back those calories.
3- Focus more on strength and less on cardio- Strength training breaks the tissues and live growth to new ones. After strength training, the recovery process burns more calories as it takes more strength to build new muscle tissues. The end result of strength training is a nice toned body.
4- Focus on the chest but follow a total body approach- While the main concern is to get rid of excess fat on the chest, it is always recommended to do a full body workout. Full body workout has major compound exercises which lead to strength and muscle gains. This helps in gaining a perfect structured body. Full body movements also help you lay down solid strength base.
Chest exercises to get rid of man boobs
1- Pushups- Push-ups target your chest muscles. Start with your knees and hands and then add new variations. Military pushup, chest squeeze pushup, archer pushup gives new challenges to your chest.
2- Planks- Doing regular planks can help you get noticeable difference on your chest fat. Start by doing 60 seconds of plank and keep increasing the intensity after few days. Within no time you will see results. Stay dedicated and ensure not missing out on your planks and you will certainly cut down your chest fat and build muscles.
3- Wall Press- This is comparatively an easy exercise for fat reduction. It works on the pectoral muscles which are located behind the breasts and support them. For this exercise, all you need is a wall. Face the wall and place your arms on it. Now bend your elbows and lean your chest towards the wall as much as you can without arching your back. After five seconds, get back to the normal position.
4- Push-up Burpees- This exercise is a great mix of cardio and strength training. It also focuses on the chest and helps you lose fat quickly. Do it regularly and you will soon notice a firm and muscular chest.
5- Kettlebell Swing – Workout with your kettlebell two times a week and you will the aesthetics of your chest taking an attractive shape.
6- One arm row- Three supersets of one arm row, three times a week can help your firm up your chest and get rid of man boobs.
Man boobs can also be treated with the help of Gynecomastia surgery. It’s a cosmetic surgery in which liposuction is performed on the breast to suck out the excess fat under the breast tissue so that they lose their swollen look. Another plastic surgery that can help you get rid of man boobs by removing the breast gland is mastectomy. In rare cases, gynecomastia may be a sign of breast cancer in men. That is why it’s always better to get gynecomastia checked and corrected by a doctor. To get in touch with the best cosmetologists and experienced plastic surgeons, book an appointment at Apollo Cosmetic Clinics.
