For most guys it is one of the worst things that can happen to them: man boobs. Many feel that having them will make them unattractive to women and cause other guys to mock them. While being overweight can be a cause, it is not the only reason. There is also the medical condition gynecomastia, which causes the body to produce more estrogen and less testosterone. While it can be treated with surgery most men prefer to take care of it themselves if they are able to. No matter what the reasons for man boobs, here are some tips on how to get rid of them.
1. Change of diet
The most important thing is to get rid of too much fat in your diet. A low fat diet might be a good idea so that the body can burn off some of the fat. Something to keep in mind for people who are tired of diets, it almost doesn’t matter how you exercise if your diet is wrong.
Food that contains a lot of sugar will cause an increase in insulin, which in turn causes the body to store fat instead of burning it. That means a body with high levels of insulin will not be able to burn fat but instead use muscle tissue for energy.
A low carbohydrate diet is a good idea as it makes you avoid complex carbs and sugary food. In order to get rid of your man boobs you also want to check which foods are effecting your levels of testosterone and estrogen. This means for example not drinking a lot of alcohol. To boost testosterone in your body you can eat nuts, organic beef or avocados among other things.
2. Weight lifting
Food is not the only way to boost your testosterone, you can also do that with certain exercises. Lifting weights is one way to do that. The growing muscles will also lessen the appearance of your man boobs. And having more muscle mass will lead to an increase in fat burn even when you are not exercising.
Studies have shown that it is a good idea to lift weight that is so heavy that you can only do about three to four sets.
Don’t forget to also train your upper back to avoid getting a hunched look which will only make your boobs appear bigger.
3. Cardio exercise
Cardio exercise done wrong will cause you to lose weight in general but not chest fat. This is because high endurance training lowers the levels of testosterone in your body. To do it right, you have to use the HIIT method. Studies have shown that high intensity interval training will make you lose fat faster with much less time spent on doing it than conventional cardio. Already a few minutes about three days a week can get you great results. You can use the HIIT method with your favorite cardio exercise, such as swimming or cycling. For this to work you have to get a fast pace for about a minute, go slow for the next minute and then start over.
In the end it is all about getting the correct hormone levels. While there are pills that you can take to increase your testosterone level, these are natural method that will always work, if used correctly and without any possible side effects. As you it is possible to lose man boobs when you apply abovementioned tips correctly.