Man boobs, “moobs” or, whatever you want to call them are medically termed gynecomastia and that is defined by the National Institute of Health as the benign growth of male breast glandular tissue. This is usually caused by an increase of estrogen, decrease in testosterone or the use of numerous medications. Gynecomastia can affect men of all ages from infants, teens middleage all the way to senior men.
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Other types of man boobs, which is the focus in this post, is known as pseudogynecomastia and develops by an increase in fat deposits. This is mostly seen in obese and overweight men. You don’t really have to worry about it, but, the symptoms of hormone imbalance and/or being overweight might not be too pleasant in both cases, getting a checkup with your doctor is always recommended.
While “man boobs” or moobs might sound like a funny name and something to laugh at, those with them can actually feel very self-conscious about their physical appearance. We need to remember that it’s always important that we take people’s feelings into consideration.
If you or someone you know is overweight or obese and has man boobs due to an increase in the fat deposits, here are our tips on how you can increase your muscle mass (especially in the chest), lose body fat and totally minimize the sight of them.
Our 4 tips to get in shape and Lose your Man Boobs
1. Go see Your Doctor and Get a CheckupYou can never go wrong with a checkup with your doctor, and it’s always a good idea to do so before beginning any new diet or workout regimen. Let him or her know your concerns and your goals and get approval that your plan is safe for you.Tip: While you are there ask your doctor to check out your hormone levels, too.
2. Change Your DietHaving a balanced diet and caloric deficit play a major role in weight loss. The first step is to set your goal and start tracking your daily food intake. Most people are not aware of how much they are really eating, and food tracking can be a real eye-opener. And, you might want to reduce your consumption of these 5 food groups if you want to lose weight. Sugar Containing foods, Over Processed Foods, Gluten, Dairy and Low Fat FoodsTip: Food tracking can be challenging, but don’t give up! You’ll be a pro at proper portion sizes in no time. And, don’t forget the importance of probiotics when it comes to a healthy and happy gut!
3. Do Some Bodyweight TrainingBodyweight training is awesome because a lot of the exercises use multiple muscle groups, resulting in way more calories burned. Also, push-ups are an excellent example of a bodyweight exercise for the chest! But did you know that push-ups also work your arms, shoulders, back, core and require activation from the glutes and legs as well?Tip: If you place your hands wider apart, the more your chest is working. And, you don’t have to go super-fast. Change the tempo of the push-up and try doing some really slow as well. Feel the burn?
4. Do Strength Training with WeightsThe main focus is on building muscle rather than doing endless cardio to burn fat. Also, muscle is a very energy-demanding tissue, which means the more muscle you have, the more calories you can burn at rest. Doing exercises like chest press and cable chest flies are a great example of muscle-building exercises for the chest.Tip: You don’t want to focus only on chest exercises. You need a total-body approach (when it comes to training) to lose the fat. Also, exercise can boost testosterone levels in men which (among many other things) helps build and sustain muscle mass.
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