Man boobs is a problem for more men than most people realize. Moobs is a colloquial and an abbreviated form of male boobs. They are generally fat depositions and glandular agglutinates.
The causes of man boobs are numerous, though there are two general reasons for their development. The most common reason is excess body fat. There occur deposits of fat on the chest rather than on the stomach where they normally sit in men. This causes the skin across the chest to grow and stretch, leading to a saggy, breast-like appearance. The other reason is due to a medical condition called gynecomastia. This is a hormonal condition in which there is an increase in the ratio of estrogen to testosterone. This could be because of an increase in estrogen or a decrease in testosterone.
If your man boobs are getting sensitive and even a little bit bigger in teenage, there’s no reason to fret; this is a normal part of male development during puberty. If you’re over the age of 25 and notice your man boobs getting bigger it might be time to adjust your diet. It is also advised to start cardio-aerobic exercises and anaerobic exercises as soon as possible.
Ways to lose man boobs
Healthy balanced dietMoobs are today a common health condition as the increased intake of junk food and sedentary lifestyle contributes to the risk of gynecomastia. Adopt a diet plan that will aid with the chest area more than others. A diet that includes plenty of protein for muscle building and on alkaline based foods to restore your body’s natural balance works best for people suffering from man boobs.
Don’t try to shrink your man boobs by going on crash diets and taking supplements that are supposed to help eliminate your looks. Avoid overeating and include a lot of fiber in your diet, which will help to digest your meal to turn the fat into energy. Avoid eating one hour before going to bed. Eating too much fatty foods is not healthy and increases your chances of developing man boobs. Try to eat your largest meal early in the day. By eating large meals earlier in the day, you have more time to burn off the extra caloies that are consumed. Eat your smallest meal at night to prevent a large amount of fat from just laying there.
Strength trainingThis is important for two reasons. Firstly it will obviously help with weight loss and replacing your fat with muscle. Secondly it is important as with the right exercises you can reshape the chest area. Anaerobic exercises (weight lifting) are a good way to get rid of man boobs. Working the lower chest, shoulders, and upper back are good things to focus on if you want to reduce the appearance of your man boobs. It is also wise to focus specifically on your upper chest. A greater amount of muscle mass in the upper chest tightens some of the flab around the nipples. Building muscle in the shoulders and the upper back also stretches and tightens the skin of the upper torso on a whole.
Chest presses - The chest press exercise works all of the major muscles in your chest, triceps and shoulders. This can be done on a chest press machine or by lying on your back holding weights over your chest and pressing your arms straight up and then lowering them back into position with your elbows at 90-degrees.
Bent-over row - Bend forward at the waist with elbows out to sides and hands dangling below, holding weights. Row the weights up to just below nipple-height. Like the next exercise, this targets the rhomboid muscles.
Chest flies - Focusing on the chest, the fly is a wonderful way to help with moobs. Lie flat on a bench or ball, weights in hands, palms facing each other. Lower the weights the sides to shoulder level and then bring them up over your chest and back down again.
Cable crossovers - This is a great exercise to tone up the inside part of your chest. Take a hold of a pulley handle on each end and stand in the middle of the station with your arms up by your sides at about shoulder level. Slowly bring your hands together in front of you and cross them, then slowly bring them back to their original position. Perform about 4 sets of about 7 reps.
Push ups - Push ups are one of the best exercises you can do to tone up your pectoral muscles. They tighten up the skin around your nipples. The most important point to understand with push ups is that if you want to get the most of out push ups, your chin, chest, and groin should simultaneously hit the ground as you go down.
Cardio-aerobic exercisesCardio exercises help burn off a significant amount of calories to help with weight loss and make you feel healthier in general. The best method of doing this is with short but intense sessions lasting between 20 to 30 minutes. This will get your heart racing far more and so be more effective than slow and steady exercises.
Interval training - Interval training is the best option because it kicks off your metabolism into high gear. It is extremely intense and body expends 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.
Running - Generally, running is the best mode of cardiovascular exercise to do for fat loss; however, it can be substituted with several methods in case you have joint problems or just really hate running.
Rowing - Rowing is a great form of exercise for fighting man boobs since it includes all your upper body muscles and allows you to shape your chest.
Elliptical machine - While biking is a good cardiovascular workout, it focuses more specifically on your lower body. Elliptical machine is a great calorie burner since it uses both arms and legs, and is easy on the joints.
Playing sports - Activities such as tennis, basketball, hockey, and soccer are great cardiovascular workouts, as they typically involve all-out bursts of movement accompanied by shorter periods of rest. Playing sports goes a long way in helping you burn stubborn body fat, thus preventing the development of man boobs.