“Man boobs” sounds like a silly word phrase, but it’s definitely not silly to guys who are suffering from chest fat. This is not problem related to appearance, but also linked to other diseases and conditions in men such as diabetes, heart disease, fatty liver, high sugar levels, high blood pressure levels and sex drive.
To get rid of man boobs fast, men should combine the 2 main routines, including diet routine and exercise routine with each other. In this article, I am showing you an overview about the truth of fat chest in men, the types of man boobs, the main causes and solutions for man boobs.
Also on the VKool site: Top upper body workouts for men at home
Get Rid Of Man Boobs Fast In A Week At Home Men Should Know
I. What Are Man Boobs
Man boobs or gynecomastia is a condition in men. Their breasts swell and become large abnormally. Gynecomastia is common in boys during adolescent boys and older men.
Many people think that man boobs are caused by extra fat in fat men. In fact, this condition is caused by men’s extra breast tissue, so losing weight and doing exercise are just really effective solutions.
1. Common Signs Of Man Boobs
The chest fat can occur in a single or both men’s breasts. The following are some common symptoms and signs of man boobs:
The breast(s) becomes tender.
The breast tissues swell.
The chest tissues are asymmetrical.
The diameter of areola increases
See your doctor if you find unusual swelling, pain, tenderness, or nipple discharge.
2. Types Of Man Boobs
There are 2 types of man boobs. The first type is also called Moobs.
It is common and easily to be fixed as it is mainly caused by chest fat.
The second type of man boobs is gynecomastia. This is mainly caused by imbalance in testosterone and estrogen in men.
Gyneconastia is also a sign of underlying conditions and diseases such as pituitary tumor, liver disease and cancer.
Excess testosterone in men can be converted to estrogen and binds to receptors in breast tissues, then it causes breast enlargement.
Gynecomastia manifests as lumps under men’s nipples. It is physically painful frequently and very embarrassing. Though it may resolve spontaneously due to hormonal fluxes like those in men’s puberty), it occurs more often in older adults and surgical removal can be required to fix man boobs.
If you worry about suffering from gynecomastia, meet your doctor or find a health care provider to opt for a suitable treatment option as well as rule out potential causes.
II. Why You Get Man Boobs
Man boobs have several causes. The main cause is due to the imbalance between estrogen and testosterone levels in men. They are sex hormones. Testosterone is considered male hormone that inhibits the growth of breast tissue and stops estrogen production, while estrogen is considered female hormone that increases the breast tissues. To get rid of man boobs, men need to balance these two hormones by exercising and dieting.
Besides this main cause of man boobs, there are other causes leading to gynecomastia as follows:
- Newborn male babies have high estrogen levels that came from their mothers.
- Man boobs are more common in old men because they tend to reduce more estrogen than testosterone level in this period of time.
- Man boobs can be caused by kidney failure. For instance, alcohol and some drugs can harm users’ kidney. As side effects of these factors, their metabolism reduced, their testosterone levels lowed and cause their man boobs.
- Man boobs can also be caused by marijuana and illegal drugs such as heroin, methadone and amphetamines. Several studies from The Mayo Clinic indicated that cannabis or marijuana is linked to the risk of gyneconastia.
- Besides, some other medications also cause chest fat in men, including some ulcer medication, antibiotics, chemotherapy, lavender products, tea tree oil, diazepam, tricyclic antidepressants, drugs for anxiety, some HIC medications (Sustiva), anti-androgens, anabolic steroids, some heart medications including digozin and calcium channel blokers.
III. How Do You Get Rid Of Man Boobs
Here are expecting tips and exercises to get rid of man boobs fast in a week at home.
1. Avoid Junk Foods
Chest fat in men is the result of eating junk food in years. Junk food contains more calories than natural whole foods. This does not mean that you should never eat junk food forever in order to get rid of man boobs.
It means you should add more other foods to your meals, including fish, meats, fruits and veggies. Avoid drinking soda, beer, burger and alcohol, too.
2. Limit Grain Products
According to many scientific studies, your man boobs can be linked to high grain intake. As grain products can cause high estrogen production while lowering the testosterone levels in men. Instead, you should fix your diet plan with more monounsaturated fats such as olive oil, nuts and avocados.
3. Eat Eggs
Don’t worry. Eggs are good for men as they produce more testosterone. Though testosterone is made of cholesterol; yet recent studies indicate that cholesterol made from eggs is dietary cholesterol that does not raise bad LDL cholesterol level in human blood. However, flax consumption is actually a bouble-edged sword. So, follow a diet plan with healthy fats, including fiber, vitamin, lignans to lower estrogenic effects.
4. Stop Consuming Soy Bean Products
Soy bean products are proven relating to many different hormone problems, especially genetically modified soy. This grain contains estrogenic iso-flavones that give negative impact T. It is recommended switching to rice milk, hemp, almond for daily smoothies. In addition, add some cabbage, broccoli, Brussels sprouts, cauliflower to your salads.
These are healthy veggies containing 3 active ingredients for inhibiting estrogen. Moreover, you can consider consuming natural supplements like Maca. This supplement is taken from vegetable root that gives hormonal optimizing effects. Besides, zinc is essential for T production. So, take 3 capsules of ZMA a day in order to improve your testosterone produce effectively.
5. Change Your Diet
Your man boobs are related to your obesity so that you should change your diet from high carbohydrate diet to low carbohydrate diet. Also, high carbohydrate diet contains high insulin levels that are associated with type 2 diabetes, lower testosterones. In concrete, men with diabetes often have decreased testosterone. This is due to the body cells are resistant to insulin, thus men’s pancreas can secrete more insulin in order to force the body cells to responds.
To get rid of man boobs naturally with diet, avoid sugar, sweetened food, complex carbs such as pasta, rice, foods containing flour such as cereals, breads, cookies and cakes. Eat more Brazil nuts, oysters, avocados and organic beef as they are well-know as testosterone boosters.
6. Do Cardiovascular Exercises (Cardio)
Cardiovascular exercises can help men burn calories to lose weight, burn their chest fats and shape their abs. By performing cardio exercises for about 30 to 60 minutes every day, you can enhance your fitness while preventing yourself from chest fat. Most cardio exercises engage large muscles in the body. You can choose exercises that focus on your upper body and shape your fat chest dramatically.
7. Play Sports
Beside powerful cardio exercises to get rid of man boobs, men can play sports. Some sports such as boxing, rowing, and swimming focus on upper body part, so follow these sports to enhance your upper body fitness while sculpting your six pack abs with ease.
In addition, you can play racquetball, tennis, jog or walk to improve your physical health while lowering the risk of man boobs.
8. Follow A Weight Training Program
By following a weight training program, you can grow muscle mass, boost your testosterone levels and get rid of man boobs fast.
Scientific studies show that men can release testosterone when doing weight lift for about 3 to 4 sets of about 6 to 12 reps. There are different weight exercises for you to train your chest such as dips, weighted pushups, include pushups and the neck press.
To increase the result, it is important for you to train the upper back to get rid of your hunched appearance.
9. Follow A Strength Training Program
Next to physical routine to get rid of man boobs, try following a strength training program to enhance your strong and shape chest muscles such as cable crossovers, seated chest press, incline flyes, bench press and push-ups.
10. Fix Your Posture
Last but not least among effective ways and exercises to lose man boobs, notice your working or sitting position and fix your posture.
Working with the computer all day may tighten the chest muscles and cause your slouching shoulders. As a result, it may lead to man boobs. Also, your belly will also look bigger.
Fix your posture by staying in the proper sitting position. Remember to move your body, do some stretches as some rest in the working time. Besides, low bar squats can help improve your posture effectively.
Bottom line: Hope that the knowledge of man boobs and ways to get rid of man boobs fast in a week at home are helpful for you. Comment upon the article or share it with other guys suffering from this embarrassing condition.