How To Lose Chest Fat – Proven Solutions For Man Boobs

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How To Lose Chest Fat – Proven Solutions For Man Boobs


One of the most dreaded problems of adolescent boys and men is developing man boobs. The overdevelopment of a man’s breasts is not only unattractive it also has a psychological effect on those who are suffering from it. Men with boobs often withdraw from social activities and find it difficult to go out to meet new people and live their lives to the fullest. If you wonder how to lose chest fat, keep reading as I’m going to present you some solutions.

Man boobs is a growing concern among men in the 21st century. In fact in 2011 there was a 6% surge on breast reduction surgeries among men as observed by the American Society of Plastic Surgeons. What causes man boobs and what are the available options to get rid of it once and for all? Go on reading and find out!

The causes of man boobs

There are just two main causes of man boobs. The first one is a medical condition called gynecomastia. The other cause is the buildup of fats in the breast due to high body fat content. This is more common among obese men and is often called by the medical community as “pseudo gynecomastia”. In this case hormones are not to blame for the overdevelopment of the breasts.

  • Gynecomastia

This condition refers to the swelling of the breast tissue in males often caused by testosterone and estrogen imbalances in the body. Gynecomastia affects both breasts and in some cases there is uneven swelling. This condition is often seen in newborns as well as boys going through puberty, and middle aged men. These occurrences are encouraged by the hormonal changes in the body.

Generally the condition is not serious but coping with it is another matter. The most damaging effect of gynecomastia is the embarrassment that goes with it. It is important to note however that this condition is temporary and will go away on its own. However in cases where the symptoms persist and pain, swelling, and discharges on one or two of the breasts is observed, visiting one’s doctor is a must.

Gynecomastia can also be caused by some medications like anabolic steroids, anti-androgens for prostate enlargement treatments, medication for AIDS, tricyclic antidepressants, chemotherapy, heart medications, and many more. Drinking too much alcohol, smoking marijuana as well as drug abuse (heroin, methadone, and amphetamines) can also cause gynecomastia.

  • Pseudo gynecomastia

Pseudo gynecomastia is the enlargement of the breasts in men due to obesity. What happens is that fat deposits in the breasts increase overtime as body fat content in the body also go up with excessive food intake. Obese men will develop large boobs but this is often in proportion to the increase of their body weight.

The tested and proven solutions for man boobs

  • Gynecomastia interventions

In gynecomastia cases, interventions for breast reduction can simply mean waiting for the hormonal imbalance to correct itself. However in some cases medication might be prescribed by doctors. Breast cancer medications like Evista and Soltamox can be used to treat man boobs. Alternative treatments are available too. There are effective gynecomastia pills and creams you can get online.

If medication is deemed not suitable, surgery is pursued. Liposuction or the removal of fat in the swelling breast is one of the most popular options for men with gynecomastia. Mastectomy on the other hand is less invasive. Small incisions are made to remove the breast gland tissue allowing patients to recover faster from the procedure. Both are proven safe and effective but these are often seen by many doctors as last resort interventions for gynecomastia.

  • Pseudo gynecomastia interventions

For pseudo gynecomastia, the solution is quite straightforward. The most basic way to fight man boobs in this case is simply watching one’s diet. Eating the right food with the right amount can help a lot in curbing the high fat deposits in the breast area. But proper diet is only part of the solution. Specific exercises can do more for reducing man boobs.

However there is one encompassing principle that must be remembered when talking about exercises to get rid of man boobs. The exercises must not involve too much weight. The right approach is to have just the right weights on the strengthening exercises but with more frequency. This maximizes the body’s tendency to burn the fat in the chest more effectively than build muscle mass all the way which will not serve the primary purpose of the exercise.

Aside from weight exercises to thin out the chest fats, cardio exercises must also be done. Brisk walking is a good way to start on cardio. If a guy spend most of his time sitting around and has weight issues, starting on a less strenuous cardio workout is more practical and sustainable. Brisk walking can easily progress to jogging and running. Doing these with weight exercises plus proper food intake can have a very positive effect on one’s effort to get rid of man boobs.

In case of pseudogynecomastia you can find even more supplements helping to get rid of man breast. All effective weight loss pills can help however the best are those pills formulated for getting rid of chest fat.

How to lose chest fat – exercises for removing man boobs

These upper chest workouts are seen to be best exercises to get rid of man boobs. These exercises will burn the fat deposits in and around the breast area and also stretches the lower chest. This will tighten the upper body thus effectively reducing and removing man boobs over time.

  1. The incline bench press – this exercise when done correctly can put pressure on the upper chest so that losing fat in the area can be done quickly. You must position yourself comfortably in the incline bench. Medium weight dumbbells is ideal for this exercise however if this is too much, low weight dumbbells will do. Press the dumbbells upward in a quick motion so that you can feel the pressure in your upper chest as you do this.

Bring down the dumbbells slowly and exhale. Ideally the angle of the bench press must be 45 degrees but this will all depend on your preference and what angle you think is giving your upper chest the best workout. Do not be afraid to experiment! Do 3 sets of this exercise with 10 repetitions for each set. 3 times a week should be enough for this exercise.

  1. Plyo pushup – this exercise is a hybrid push up designed to tighten the upper body in the least possible amount of time. This exercise can be tough but with frequent repetitions this can effectively burn chest fat.

The first step is to get in a push up position. Be sure that before you start your chest is about an inch from the floor. This will ensure the right pressure on the chest area. In an explosive manner, push yourself up so that your upper body is suspended up in the air.

While in mid-air, clap your hand and then get back to your original position as your body comes down. You can then use the momentum of your landing to repeat the action. 2-3 sets of these with 10 repetitions for each set should be more than enough to get the results you want from this workout.

  1. Dumbbell pullover – this exercise is seen to be the most effective yet less taxing routine you can do to reduce the fat deposits in the chest area. This is highly recommended for guys who are also struggling with breast sagging. Lie flat on you back in a flat bench and then hold a medium weight dumbbell directly above your chest with the shoulders bent a little to get the position right. This can help you get the most of the pressure it exerts on your chest.

Now get the dumbbell back over your head slowly all the way to the floor. Make sure to do this slowly so that you get maximum pressure while also feeling the stretch of your upper body as you reach down. Now slowly return to your original position to maximize again the pressure the exercise exerts in your chest. 3 sets with 10 repetitions should be enough for this. 3 times a week should do it.

  1. Crossover pushup – this exercise is another pushup hybrid the up the level of chest muscle activity. This exercise can be quite challenging at first but with enough repetitions this should become easier by the day.

You begin by assuming the pushup position. As you start, put your right hand above an aerobic step. Do a quick pushup and then switch to the other side of the aerobic step so that your left hand is now on the step and your right hand is on the floor. Do another pushup and then change your position again and again by moving your hands on and off the step. 3 sets with 10-20 repetitions for each step are ideal for this exercise.

These workouts to lose chest fat for men might not be as challenging as what other men in the gym are doing. But remember that you are doing this for a very specific purpose. You do not just want to build muscles but more importantly burn some fat in your chest area. I hope that now you know how to lose chest fat. Together with a good diet and regular aerobic exercises, your efforts towards eradicating man boobs can be done effectively and sustainably.


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