Some guys are lucky enough to have big, bulging pectoral muscles. Other guys have… boobs. If you fall into the latter category, there’s good news: Most man boobs are curable, and you can prevent a relapse by following a few easy steps.
Before we begin, let’s differentiate between the two types of moobs or man boobs. The first type results from a medical condition known as gynecomastia, which is caused by a hormone imbalance.
No amount of exercise will cure gynecomastia; it requires a doctor’s care.
The second type of man boob, and by far the more common of the two, is caused by an overabundance of body fat. If you’re overweight, you might be carrying some of that extra fat on your chest. Hence, man boobs.
So how can you shrink your chest fat and reveal the chiseled pecs beneath the boobs? Unfortunately, it’s not possible to lose fat in your chest area only. To get rid of moobs, you’ll need to reduce your weight everywhere.
Moob Buster #1: Your Diet
Do a quick, honest assessment of your diet. How healthy is it? Do you get a lot of sugar and saturated fat? Are you getting 30 grams of fiber each day?
Sugar and fatty foods can cause lots of health problems when eaten in excess. Heart disease, diabetes, and even certain cancers are linked to high levels of glucose and triglycerides (sugar and fat in the blood).
As far as physical appearance goes, we all know what happens when you consume more calories than you burn – you get fat.
If genetics have been unkind to you, some of that extra fat will get stored in your chest area, and man boobs will grow.
Cut the junk from your diet, and add more lean protein and good fats.
Salmon, tuna, chicken breasts, and lean cuts of beef are great protein sources. Eat more fruits, vegetables and nuts instead of candy or other sweet snacks. Low-fat dairy products are also proven fat-burners.
The last step is to find out how many calories you really need. On average, a man will lose weight by consuming 12 to 13 calories per pound of body weight.
Very active men will require more. For more detail, find a BMR calculator online.
Moob Buster #2: Cardio Exercise
Cardio exercise will kick your metabolism into gear and keep it working to burn fat. The best kind of cardio exercise for quick fat loss is interval training.
Interval training can be any form of cardio exercise: cross-trainers, rowing machines, or even plain old running. The trick is to do three minutes of medium- to high-intensity exercise followed by a minute of low-intensity.
This change in pace keeps your body from becoming complacent, and keeps you from hitting the wall too soon.
Keep it up for 20 to 30 minutes each day for the best results.
Moob Buster #3: Strength Training
The final step to lose moobs is strength training. This will build muscle, increase the amount of fat your body burns (even at rest), and give you shapely pecs to show off after the fat is gone.
To build a strong chest, do classic muscle-building exercises like curls, chest presses, and cable crossovers. Do 8 to 12 reps with the highest weight you can manage.
Work your chest and other major muscle groups on alternating days. This will give your muscles a chance to rest and repair themselves, which is how they grow stronger.
Once you’ve lost the man boobs, you can keep them away by continuing your healthy habits. Eat a balanced diet with an appropriate number of calories, stay active, and keep lifting weights. Your new found manly physique will be its own reward.