HOW TO LOSE MAN BOOBS NATURALLY: BEST EXERCISES
Man boobs, often referred to as moobs, are most often the result of excess fat and tissue leading to the appearance of breasts on your once manly chest. This condition is called pseudogynecomastia, the accumulation of body fat directly below the nipple line.
This is different from gynecomastia, which is the result of a hormonal imbalance resulting in the development of glandular breast tissue on the chest in males. Read on to discover how to get rid of man boobs fast and naturally.
Man boobs can be traumatizing, stopping you from getting what you want out of life. It may be a girl, a job you want or even something as simple as taking your shirt off at the pool. You never feel “normal” or comfortable; it’s easier to avoid these things than to struggle with them.
Unfortunately, this avoidance leads to additional problems like depression and isolation which lead to additional weight gain, adding to the breast tissue or fatty deposits and larger man boobs. Ready to learn how to get rid of male breasts?
Man boobs, or moobs, are most often the result of fat deposits as opposed to a glandular or hormonal condition. If your man boobs are caused by fat and fatty tissue, there are positive steps that you can take to lose man boobs naturally.
When you gain excess weight and fat, it is stored over your pectoral muscles to be used as a fuel for long term use by your body, resulting in the classic man boob shape. So, how do you get rid of moobs? How do you lose weight and man boobs at home or in the gym to avoid the need for surgical reduction?
While it may not seem like it, this is actually good news. Your man boobs are under YOUR control. The right combination of diet and exercise can eliminate them, and you can get rid of man boobs without expensive and potentially dangerous surgery.
Getting rid of man boobs is completely within your control through dieting and exercise.
Losing man boobs requires lifestyle changes aimed at reducing calories, eating healthier foods in smaller portions and increasing your level of exercise, doing more intense workouts to burn that stored fat across your chest and over your entire body.
Examine your daily diet: what foods are you eating? Do you live on junk food, fast food and pizza deliveries? Are you consuming burgers and fries and then down a milkshake or large cola? If you eat like this, and continue to eat like this, you will always have a layer of fat covering your body.
You need to follow a cleaner, healthier diet containing more natural foods, served in smaller portions and eating more regularly throughout the day.
Low Carb Diets – Following a low-carb diet and reducing sugar will help get rid of man boobs fast. There are several approaches to eating low carb and losing man boobs, including:
- Low-Carb, High-Fat – The most simple approach is to lower your carbohydrates and increase natural and healthy dietary fats. The percentage of carbs varies by the strictness of the diet.
- Ketogenic Diet – A very strict low-carb and very high-fat diet designed to promote ketosis, where your body is fueled solely by fat instead of carbohydrates.
- Low-Carb Paleo Diet – Paleo, that “caveman” diet, is already a low-carb diet, but switching from low carb to Paleo eliminates vegetable oils and all grains and soy, while adding some beneficial starches including sweet potatoes.
- There is also the Atkins Diet, Zero-Carb, Low-Carb Mediterranean Diet, and many more.
Low-carb diets eliminate sugary foods and starches starting with pasta or bread. You will enjoy more natural, healthy, real foods, lean proteins, natural fats and vegetables. The focus and intent of the diet determines the direct ratio of proteins to fats to carbs.
Athletes will follow a higher protein to fat ratio, while the Ketogenic diet moves towards a much higher fat ratio as its purpose is to cause your body to use fat as its fuel source.
The number of carbohydrates in your chosen low-carb diet varies from Strict (0-20 grams) to Moderate (20-50 grams) and Liberal (50-100 grams). The fewer carbs you consume, the greater the effect on your weight, blood sugar and insulin level – and your energy level.
You’ll learn to balance and adjust your carbs when you feel overly tired; you can increase carb intake in order to increase your energy. Lose the carbs, lose the breasts!
Benefits of low carb diets include:
- Stabilized blood sugar – Carbs are sugars, either simple or complex, so reducing your intake of carbs reduces the level of sugar in your blood. Most people consume too many carbs resulting in a constant supply of sugar in the bloodstream, leading to type 2 diabetes, obesity and metabolic disorders.
- Reduced insulin levels and lowered insulin resistance – Reducing your carbs and blood sugar results in a healthy lowering of insulin in your bloodstream. Lowering this constant insulin flow will also help restore your insulin sensitivity.
- Lowered triglyceride levels – When your body burns fats and proteins as fuel, the fats used first are those present in your bloodstream, reducing your triglyceride level.
- Reduced swelling and inflammation – Carbs and sugars are part of the inflammatory response, so reducing carbs reduces inflammation. Carbs in the body, in your digestive tract, and later as stored fat, attract three times their weight in water. This excess water causes swelling, bloating and water weight gain. Eliminate the carbs and you eliminate the water weight. This is a very effective way to reduce bloating.
Transition Period – When you switch to a low carb diet there is a transition period of about 30 days during which your body will transition from converting carbs to fuel to burning fats instead.
During this transition you will occasionally feel tired and sluggish and even irritable as you break your sugar addiction. You will soon experience an increase in energy as your body begins to burn fat as fuel.
Why Low Carb Diets Work?
- A low carb diet depletes glycogen stores. Once depleted, carbs are burned immediately as fuel rather than being converted and stored as fat. This glycogen depletion is the trigger that signals your body to burn fat as fuel rather than carbs.
- The increased fats and proteins will help you feel full sooner and feel full longer, and this will also reduce cravings associated with any type of diet. The added available protein will promote tissue repair and lean muscle growth while you exercise.
- By reducing your carb intake you automatically reduce your caloric intake. Your new food choices will contain more healthy micronutrients and phytonutrients.
- A low carb diet can be delicious. Steak served with steamed broccoli and butter doesn’t feel like a diet. Choose fruits and berries and non-starchy vegetables including broccoli, asparagus, and green beans. Add nuts and nut butters and unsweetened dairy products like cheese and yogurt.
Take the Final Steps to Clean Up Your Diet – Clean Out Your Kitchen
There are foods that contribute to man boobs and promote female properties in men. They do this by increasing levels of the female hormone estrogen. The list of foods includes refined sugars and flours, foods like cakes and ice cream, white bread, etc.
They may be the foods you enjoy or crave most, but eating them will increase not only the layer of fat on your chest, but estrogen in your body as well.
Other foods that may cause similar problems include processed meats, dairy products and alcohol. Eliminate these foods from your kitchen and you won’t be tempted to eat them. Avoid soy and soybeans and storing or cooking foods in BPA plastic and Teflon pans.
Eat More Foods That Combat Man Boobs
There are foods that have been shown to actively reduce man boobs. These foods work by reducing estrogen and increasing the male hormone testosterone. These foods provide your body with nutrients and phytochemicals to lessen the effect of too much estrogen in your body. Adding these foods will promote weight loss and a natural reduction of your breasts.
Examples of foods that shrink man boobs are the cruciferous family of vegetables: cauliflower, broccoli, collard greens, cabbage, and watercress. Eat foods that promote the production of testosterone including eggs and egg yolks, and foods high in zinc and Vitamin D.
Alkalize Your Body
Following a healthy diet involves more than watching calories and losing fat. The proper foods can lower the acidity of your body and the acid in your blood. These “alkalizing” diet techniques should be used to regulate your hormone levels and burn fat.
Add fruits and vegetables, raw foods, green juices, beans, and nuts to offset the acidity of processed grains, processed meat and animal protein, sugars, and milk. Reducing acidity will promote weight loss and a natural reduction of your breasts.
While improving your diet is an excellent first step to reducing the fat causing your man boobs, you need to follow up with workouts and exercise 3 times weekly to get rid of them.
There are two categories of exercise – cardio workouts and resistance training. Whatever size you are, do both workout types. This will help you lose your man boobs and improve your overall health as well.
However, you should focus on workouts which stimulate testosterone production.
One of the major contributors to man boobs is low testosterone production. It is the “domineering” feminine hormones that “trick” your brain into depositing the bulk of your fat on your chest.
Start by increasing your aerobic workouts to reduce the layer of fat just below your skin. Aerobic exercise is going to burn up mostly carbs. Once your carbohydrates are used up your body will use your fat stores for fuel. Hate running?
There are many other options for cardio/aerobics that burn calories. Try swimming, biking, rowing or the stair stepper 3-5 times per week.
Interval training is your best option because your workouts will kick your metabolism into high gear.
Since it is so intense, your body will expend a great deal of calories, even after you are finished working out, in order to repair and rebuild the muscle tissues that have been damaged.
Your interval training workout should be done for about 25 to 30 minutes, during which time you work out at a ratio of 1:1 in regards to hard vs. easy. Ideally, aim for 30 seconds of hard training and 1 minute of easy cardio, and repeat this ratio 8 to 15 times.
Lose Excess Fat to Get Rid of Moobs
Losing fat is essential to getting rid of your man boobs. Man boobs are fat; therefore it makes sense to cut down on calories and carbohydrates. You have to do full body fat burning workouts and combine them with a good diet.
To lose the extra weight, you have to do cardiovascular workouts. These increase your heart rate and speed up your metabolism. The best way to lose fat and get rid of moobs is to do aerobic workouts because they convert your fat into energy.
If you’re serious about getting rid of your man boobs, start cardio-aerobic exercises today.
Add Anaerobic Exercise
Weight training and resistance training are anaerobic; they will add muscle and flatten the chest. This combination of a low carb diet and weight training will reduce fat and add lean muscle across your chest, and this will get rid of man breasts in as little as 4-6 weeks.
Push-ups – Push-ups are an excellent workout for your upper body and can be done anywhere. Place your hands on the floor, shoulder-width apart, and lower yourself so that your nose is almost touching the ground. Pause for a second, then rise up again.
To add an extra challenge, try doing clap push-ups: After the lowering motion is complete, drive yourself up with enough force to clap your hands before resuming the push-up position. Perform four sets of as many as you can.
Bench Presses and Flys – Bench press and crossover flys will help to tone up and tighten those flabby man boobs, and you’ll get a manly, defined chest again. When beginning your weight training, incline bench presses are the best way to improve the appearance of your man boobs and should be a part of your workouts.
Bench press exercises with either a barbell or dumbbells can help transform those man boobs into hard, firm, fantastic looking pecs that women will want to touch in no time. Doing push-ups will also strengthen your upper body, but to lose fat you have to do cardio exercises as well.
Incline Flys – Sit on an incline bench at about a 45 degree angle with the dumbbells held above you. Lower your hands out to the sides, then bring your hands back together above you, mimicking a hugging action. Perform 3 sets of 8 to 12 repetitions.
But just knowing what exercises to do is not enough. There are certain ways of doing these exercises that will give you the most efficient results in getting rid of male breasts. Working out too long and hard can cause the release of stress hormones, which can stop you from losing any body fat, let alone man boobs.
On the other hand, not working out long and hard enough will not cause enough of a hormonal shift in your body to facilitate the removal of chest fat.
It’s also important to know how many reps to do when doing weights. How many sets are best for releasing hormones that help burn chest fat? How long should you rest between sets? If you want to reach your goal of getting rid of all of that excess chest fat in less than 38 days, there is no time for you to experiment.
You have to know the answers to all of these questions, and most of all you have to get started today!
You will no longer have an excuse to lack confidence; you will no longer have an excuse not to go out or to approach that girl. Trust me, when you get rid of your man breasts as quickly as outlined here, your life will change and it can all be amazing as your workouts decrease, reduce and eliminate those breasts in a month or two months.
Excess fat is most likely responsible for causing the gynecomastia or man boobs, because they are made up of either fat or glandular tissue, or in some cases a combination of both. Losing fat is essential to getting rid of your man boobs. Man boobs are fat; therefore it makes sense to cut down on calories and carbohydrates.
You have to do full body fat burning exercises at home or in the gym and combine them with a good diet for a natural reduction of breasts in weeks or months.
There are many other techniques which you can use to reduce your man boobs, but a complete strategy and good resources are needed to ensure success. Most guys will never lose their man boobs because deep down inside they are comfortable hiding behind them and using their male breasts as an excuse to not succeed in life.
If you really feel that you have had those man boobs long enough and you are willing to get started today, then you too can get a flat chest that you can show off on the beach just 40 days from now.
But if you’re not committed to starting today and you do not want to learn about these natural methods to get rid of man boobs, then you are likely to go on having man boobs for months or years to come. Follow this plan to naturally lose those breasts.
Lose the man boobs; think of what you’ll miss out on if you don’t – do you want to spend another summer hiding indoors or behind thick, bulky clothing? You will miss out on all the fun everyone else is having, just like all those other summers you’ve known. Use the tips provided here to lose your man boobs fast and naturally and notice a difference in as little as 4 weeks!