No guy wants to have bigger boobs than his girlfriend. If you’re struggling to get rid of your man boobs, the right diet and exercises can help. Ditch the chesticles and learn how to tighten loose skin.
Man boobs are like kryptonite to a guy’s self-confidence. How do you get moobs in the first place? The most common reason that guys develop chesticles is from excess fat and underdeveloped chest muscles. Let’s take a look at how to tighten chest for men including diet and exercise changes you can make today to get on your way to a flat chest.
There are two types of man boobs that you can develop. Although the result is the same, it’s important to define which type you have as this can determine how to tighten skin.
Take a look at the word pseudogynecomastia. Pseudo means a fake or not genuine version of something. This is the case with pseudogynecomastia because it’s not true gynecomastia or gyno. Pseudogynecomastia is when fat deposits have accumulated in the breast, but no excess tissue has developed. You just have fatty chesticles. This is often the result of poor dieting and a lack of exercise.
Gynecomastia is the development of actual tissue and lumps in the breast. Yes, there will be additional stored fat, but there is also new fatty tissue. In other words, your man boobs have grown! True gyno is typically the result of steroid use, low testosterone with high estrogen levels, or a combination of both.
Both pseudogynecomastia and gynecomastia can be treated with diet and exercise, but gynecomastia may also require cosmetic surgery in the form of liposuction or tissue removal.
Once you lose the stored fat and fatty tissue of your man boobs, there’s a good chance that loose skin will be the result. The last thing you want to be reminded of is the fact that you used to have chesticles. The best ways to tighten chest skin is with exercise and dietary changes.
In order to tighten up the skin, you’ll need the right one-two punch: resistance training and cardiovascular exercise.
The best chest exercises for tightening the skin target the muscle from all sides. Look at your chest muscles and you’ll see they take up more real estate than you realized. For example, the pectorals (chest muscles) attach themselves to your collar bones then swing down and to the sides. That means the basic bench press is worthless. Let’s explore the best chest exercises for tightening skin and what makes them great.
Plank to Push-Up: A great way to warm-up for a chest workout, the plank-to-push-up combo challenges chest strength and endurance, helping to burn fat and build lean muscle. Your stability will also improve.
Incline Barbell Bench Press: The incline barbell press is a classic for targeting the upper section of the chest muscles. Developing this particular area is going to be important for pulling the skin tighter.
Low Cable Fly: The low cable fly is going to focus on the lower section of the pectoral muscles. Between this and the incline press, these two exercises are the equivalent of pulling on a sheet of paper to make it straight and taut.
One-Arm Dumbbell Press: Isolating each side of the chest will significantly improve strength and muscle building while burning calories and improving mobility.
Reverse Cable Fly: Having proper posture is essential if you want to have tighter skin. The reverse cable fly strengthens and builds your upper back muscles, which can help pull the shoulders back and down, giving you that confident, standing-tall appearance.
CHEST TIGHTENING WORKOUT:
- Plank to Push-Up: 3 sets of 10 to 15 repetitions
- Incline Barbell Bench Press: 3 x 8 – 12
- Low Cable Fly: 3 x 8 – 12
- One-Arm Dumbbell Press: 2 x 8 – 12
- Reverse Cable Fly: 3 x 10 – 12
We recommend performing this workout as a part of your normal resistance training routine. Try dedicating three to four days per week to resistance training such as weightlifting or CrossFit.
The best way to complement a resistance training program is to throw in some high-intensity cardio. Studies show that high-intensity interval training or HIIT can significantly increase fat burning. It’s also great for skyrocketing EPOC levels or the after-burn effect, which is when your body continues burning calories long after your workout has concluded. Try this HIIT workout on your cardiovascular exercise days:
- Jump squats: 10
- Push-ups: 5
- Jumping lunges: 10
- Pull-ups: 5
- Mountain climbers: 20
- Burpees: 5
Complete all of the prescribed repetitions for one exercise then immediately move to the next one. Once you finish the entire list, take a three-minute break and begin again. Complete this workout one or two days per week in between resistance training days.
Studies show that you can enter a caloric deficit and still build muscle mass as long as you are eating plenty of high-quality protein and performing resistance-based exercises. Here are a few tips on losing fat and how to tighten chest muscles.
Calories First: We recommend using an online calorie calculator to determine how many calories you should consume for weight loss. In general, you’ll take the number of calories you need to maintain your current weight and subtract 12% from it.
Focus on Protein: In order to support weight loss and protect muscle mass from being used as fuel, you’ll want to eat plenty of protein. Amino acids are the building blocks of muscle tissue and they are derived from protein. This essential macronutrient is also a great appetite suppressant.
All-Natural, Not Processed: When choosing what to eat, go natural for the bulk of your choices. Avoid processed foods including deep-fried, canned, etc. Choose a diet that has plenty of lean protein such as chicken breast and eggs, healthy fats like salmon and coconut oil, and complex (not simple) carbohydrates such as brown rice and quinoa.
Stay Hydrated: Studies show that proper hydration supports fat oxidation and weight management. We highly recommend drinking mineral water or tap water with a powdered electrolyte supplement. In order to be properly hydrated, you need both water and electrolytes.
Make Better Choices: Simple lifestyle choices can help you maintain healthy levels of testosterone while keeping your weight in check. Put a limit on how much you drink each week; if you can, eliminate it altogether. Stop smoking and do not use illegal drugs, especially anabolic steroids as they cause gyno. Don’t let stress get the best of you because elevated levels of cortisol from stress contribute to weight gain. Focus on breathing techniques and relaxation when you’re feeling angry or upset.
Consistent Change is Permanent Change
Gaining fat mass and never challenging your muscles are the main reasons that guys develop man boobs. Even if you burn fat and lose your man boobs, you may still need to tighten the skin on your chest. Lifestyle changes including exercise, diet, and healthy decision-making are the foundation to lose man boobs and tighten loose skin.
Just remember that it’s better to make small consistent changes over the long term than trying for a complete overhaul in one sitting. Start by eliminating unhealthy habits, then begin incorporating new ones. If you fall off the bandwagon, that’s okay. Dust yourself off and climb back up.