Man boobs are usually the result of excess fat stored in the breast area. Diet and exercise can be extremely effective at naturally reducing the appearance of man boobs.
- Different Kinds of Man Boobs
- Check Out with a Doctor to Know What You Deal With
- How to Lose Moobs
- The Optimal Gynecomastia Diet
- What Foods You Should Avoid on A Man Boobs Diet
- How to Lose Man Boobs Naturally by Exercising
Man boobs are a guy’s worst nightmare (next to losing his hair). If you’re wondering how to lose man boobs, the best way is with diet and exercise. Let’s take a look at which foods to eat, what to avoid, and the best exercises to get rid of moobs naturally.
Did you know that there are different kinds of man boobs? The two types of moobs are called and gynecomastia and pseudogynecomastia. Knowing which one you have can help you figure out how to lose man boobs naturally.
Gynecomastia: More commonly known as gyno, studies show that this is when tissue develops in the breast. Some fat cells accumulate here, but the bulk of the breast mass is new tissue that is usually harmless. This is extremely common with anabolic steroid users and men with dangerously low levels of testosterone coupled with high estrogen.
Check also: How to get rid of gynecomastia >>
Pseudogynecomastia: When you break this word down, it becomes pseudo and gynecomastia. Pseudo means fake and that’s appropriate since pseudogynecomastia mimics the same symptoms as gynecomastia, but not for the same reason. Pseudogynecomastia is the accumulation of fat, not tissue growth.
Check Out with a Doctor to Know What You Deal With
Since the symptoms of gyno and pseudogynecomastia are so similar, how can you tell them apart? Visiting your doctor is the best way to get a concrete diagnosis. Your visit will start with a basic questionnaire detailing your medical history, possible drug usage (mainly anabolic steroids), and family medical history. Your doctor will also do an examination of your breast tissue, stomach, and genitals.
This alone should be enough, but your doctor may require some testing to be sure. You can expect a blood test and a mammogram, but your doctor may also order an ultrasound, computerized tomography (CT) or magnetic resonance imaging (MRI) scans, or breast tissue biopsy.
If you want to learn how to lose man boobs, here are the most common solutions to the problem:
Diet and Exercise: Diet and exercise are often prescribed for pseudogynecomastia, but it can also work wonders on mild to moderate cases of gyno. Eating a healthy diet with an appropriate amount of calories can help to generate weight loss and restore testosterone levels. Resistance training such as weightlifting or bodyweight workouts can build the muscle, helping to develop a firmer chest.
Prescription Medication: Commonly prescribed for severe cases of gynecomastia (not pseudogynecomastia), the anti-estrogen medication known as Tamoxifen has been shown to effectively reduce man boobs. Doctors usually don’t prescribe a medication for pseudogynecomastia because in most cases, the condition improves with diet and exercise alone.
Gyno Surgery: For severe cases of gynecomastia that did not improve with the use of a medication like Tamoxifen, a cosmetic surgery may be necessary. This is when the surgeon makes an incision below the breast and cuts away the new tissue growth. Liposuction may be performed as well. Men with pseudogynecomastia may be eligible for liposuction, but only if they have demonstrated an effort to remedy the condition naturally such as with a gynecomastia diet and exercise program.
Calorie Counting: Most of us have no clue how many we’re calories were eating in a single meal. The absence of calorie counting could be contributing to weight gain that is causing both low testosterone and man boobs. The first step to learning how to lose moobs is diet. Using an online calorie calculator, determine how many calories you should be eating per day. Then use a calorie tracker app to stay within range.
All-Natural: If the majority of your dietary choices come from a box or can, you could be promoting further weight gain and bigger moobs. Stick with all-natural choices. A few exceptions are okay, but the bulk of your grocery cart should be fresh.
The Right Macros: The foods we eat provide three key macronutrients: carbohydrates, fats, and proteins. The man boobs diet is going to consist of eating plenty of high-quality protein such as chicken, egg white, and fat-free cottage cheese. Healthy fats such as coconut oil, salmon, and pumpkin seeds are excellent for suppressing appetite and supporting fat burning. When choosing carbohydrates, stick to complex carbs such as brown rice and quinoa. Avoid simple carbs such as candy, juice, and snack foods.
If you want to lose your man boobs, it’s as much about learning what NOT to eat. Ideally, you’ll eliminate (or drastically reduce) your consumption of the following food groups.
Canned, Processed, and Plastics: Any food that is stored in a can or plastic container may contain high levels of testosterone-stunting chemicals such as polycarbonate or bisphenol A.
Pesticide-Laced Foods: Vegetables and fruits are great for your diet, but some contain a dangerously high level of pesticides, which have been shown to promote weight gain and a simultaneous increase in estrogen and decrease of testosterone. Strawberries, kale, and spinach are some of the worst culprits. Go organic with vegetables and fruits that don’t have a skin you can peel.
Beer and Marijuana: Beer is made from grains, which are naturally estrogenic. All that dietary estrogen can make weight gain and man boobs worse. Studies show that the use of marijuana can temporarily lower the production of testosterone. If you’re going to indulge in either, do so very sparingly.
To lose man boobs, you’ll want to focus on both fat burning and chest-targeted exercises. The best way to do both is to use full-body workouts to support weight loss and total body muscle building with a focus on the chest and back. Resistance exercises for the chest will firm the muscle while working out the back will help to correct posture and the appearance of your chest.
We recommend a combination of bodyweight and weighted exercises:
Wide Hands Push-Ups: By increasing the width of your hand placement, you’ll challenge your pectoral or chest muscles more than with a standard push-up.
Incline Barbell Bench Press: The incline barbell press is one of the best exercises for developing and firming the upper section of the pectorals.
Single-Arm Cable Crossover: This exercise will isolate each side of the chest while working your core musculature. The crossover motion of the exercise will tighten and develop the inside of the chest.
T-Bar Rows: You can use a barbell or T-bar row machine to strengthen and sculpt your back. By developing your back muscles, you’ll pull your shoulders back and down, which will improve your posture and make your chest look firmer.
Lose your man boobs with these chest-focused full-body workouts. Perform the following workouts three to four days per week, alternating each one and giving yourself a rest day in between.
Wide Hand Push-Ups: 3 sets of 12 to 15 repetitions
Jump Squats: 3 x 20
T-Bar Rows: 3 x 10 – 12
Side Dumbbell Lunges: 3 x 8 – 10
Overhead Press: 3 x 10 – 12
Mountain Climbers: 2 x 30
Pull-ups: 3 sets of 8 to 15 repetitions
Single-Leg Deadlifts: 3 x 10 – 12
Incline Barbell Bench Press: 3 x 8 – 12
Leg Press: 3 x 15
Single-Arm Cable Crossover: 3 x 10 – 12
Woodchopper: 2 x 15
How to Lose Man Boobs? Change Your Lifestyle
Medication and surgery are rarely the answer for man boobs. By focusing on losing excess body fat and increasing lean muscle tissue, you may be able to get rid of man boobs naturally.