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How to Get Rid of Man Boobs

For a man, having excess chest fat or “Man Boobs” can be embarrassing. Most men would prefer rock hard pectoral muscles. Two factors that can cause man boobs are an imbalance in hormones, which is called Gynecomastia, or an excess in body fat. Gynecomastia is caused by decreased levels of testosterone and increased levels of estrogen, but whichever factor is the cause, it is possible to get rid of man boobs.

Gynecomastia is prevalent in tweens, and teenagers. This form of man boobs can be resolved through time, when the hormones stabilize, or through hormone therapy. Although you can find supplements at Health Stores that claim to decrease the fat deposits on the chest, the best course of action is to see a Medical Doctor to get a prescription for a hormone stabilizing medication. After a few months, you should notice a dramatic reduction in the fat on your chest.

For the men who have this problem as a result of excessive body fat, a healthy diet with a well-rounded exercise program is essential. In order to get rid of body fat, you have to reduce your daily calorie level by taking in less calories and burning more calories. A Nutritionist or Registered Dietician can create the perfect meal plan for you. It is important to eat a diet that is high in nutrients, with foods such as fruits, vegetables, and those that contain lean protein. You should also try to limit your alcohol consumption and the intake of other empty calories when you first begin the program.

The best way to help reduce this embarrassing problem is to participate in a well-rounded fitness program. A good program to follow is to perform cardiovascular exercise at least 30 minutes a day for five days a week, and to weight-train at least every other day. Contrary to popular belief, working the pectoral muscles alone will not get rid of man boobs. You have to burn fat all over your body. And at least three of your weekly cardio sessions should include interval training, which is shown to burn more body fat than just working out at the same pace for the entire exercise session. An example of interval training is jogging at a natural pace outside or on a treadmill for one minute, then sprinting as hard as you can for thirty seconds, and then jogging again. You should continue this for 20 minutes after a 10 minute warm-up. Besides running, some other great cardiovascular exercises are spinning (as on a spinning bike), using an elliptical trainer, rowing on a row machine, and using a Stairmaster. You want to work out for at least 20 continual minutes in order to burn body fat. As you lose fat over time, you should notice a decrease in the size of your man boobs.

In addition to cardio, you want to lift weights. You need to have a total body weight lifting routine because the more muscle you build, the more calories you will burn, and thus the more weight you will lose. One of your days of lifting weights should include a chest routine. If you’re a beginner, start out with basic moves such as regular push-ups, close-hand push-ups, and wide-arm push-ups. When you gain some strength you can then move to the weight machines. Free weights are particularly recommended for chest workouts, but many circuit machines also have good angles for the chest muscles. The bench press and flyes are great exercises that you can use to hit different sections of your chest muscles with by using an incline, flat, and decline bench.

If you find that you still have stubborn fat on your chest that just will not go away after all of these recommendations, another option is plastic surgery. For this, you should only go to a board certified surgeon who is qualified in liposuction. This procedure is very painful, and should only be a last resort to get rid of body fat. You will still have small scars, but most surgeons can hide these at the armpit area. The procedure takes about five weeks to heal, but the recovery process can be shorter or longer depending on the person. You will not be able to perform strenuous activities while you are healing.

But the best option by far is to eat right and exercise to eliminate your man boobs. Not only will your pectoral muscles look great, you will live a longer life and will feel better. With as little as a half hour a day of exercise, you can look and feel healthy.

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