How to Get Rid of Man Boobs | 7 Tips
What Causes This Condition
Gynecomastia, also know as man boobs, it is a common disorder of the endocrine system in which there is a non-cancerous increase of male breast tissue.
Estrogens
It is thought to be caused by an altered ratio of estrogens that is the female sex hormone and includes the androgens the male sex hormone.
When there is an increase in estrogens or a decrease in androgens or both. Man boobs are common in newborn babies but it hardly stays longer than 2-3 weeks. It is also common in older males due to a natural decline in testosterone.
But it is a major problem when it comes to adolescents as many as 70% get affected by this condition. So in this article, I'm going to share with you seven tips including the specific exercises that will help you get rid of the man boobs.
Weight Loss
Losing weight, gynecomastia is a medical condition however in most cases there is just extra fat accumulating in the chest area. This is known as pseudo-gynecomastia.
There are high chances that after you lose fat, you will get rid of the man boobs also. So eat a healthy and balanced diet and work out regularly to lose that weight.
Alcohol Consumption
OK, second is cut down on alcohol. Alcohol produces a suppression of plasma testosterone. To put it simply if you're suffering from man boobs you should cut down on your alcohol intake.
Stress Related
The third is stress I understand that this physical condition can be really embarrassing, however, it is not dangerous so please don't feel stressed about it. Stress makes the cortisol level go up and testosterone level go down making this condition even worse.
Healthy Eating
Forth is eating healthy fats, a male should eat around 70 grams of healthy fats every day, healthy fats boost our testosterone levels. Nuts, seed, fish are great options.
Lack of Sleep
The fifth is sleep, again lack of sleep can decrease our testosterone levels so make sure you have a sound sleep of 7 - 8 hours daily.
Workout
Six - leg workouts even a single leg workout session improves the testosterone levels drastically. So incorporate a daily leg workout. Seven -, a Gym Workout, now let us talk about some of the specific exercises which will get rid of this condition.
Some of the best exercises in this regard are bench press, incline dumbbell press pullovers, and dumbbell flys. If you do not have time to work out in the gym or for some reason you do not want to go to the gym.
Close Grip Push-Ups
There are some great push-up exercises that will help you lose that chest fat. One of the most effective exercises is close grip push-ups or incline pushups which serve as a replacement for incline dumbbell press. Also elevated hand push-ups to target the lower chest area.
You can do 3 sets of 15 reps for each of these exercises make sure you are doing cardio regularly. So I suggest you follow this workout regime at least twice a week to help you get rid of this condition.
Naturally
In 75% of the cases, man boobs disappear naturally within a span of 18 months to 24 months, however even after following these tips if you are still having issues I would suggest you consult your local doctor.
