Man boobs flat out suck! They are so embarrassing for people and a huge burden. I’m glad you found this article about how to get rid of man boobs because I want to help you out as much as possible. I remember when I had love handles and was extremely embarrassed and self conscious when I had to take my shirt off. That’s why I purposely avoided going to the beach and all other activities where I needed to be shirtless. But enough about me, without further ado, here are some things you can do to help get rid of your man boobs.
There are many causes for man boobs. Some people refer to man boobs as “bitch tits.” You get these because of an unusually high build up of estrogen inside of your body. Now as men we do not produce the amount of estrogen as women, but some men produce more than others. One big reason for this is because of steroid abuse.
The body is an intricate mechanism with systems of checks and balances. Basically when you take steroids there is a high potential of your body converting a lot of that extra testosterone into estrogen. If the buildup is large enough, you start taking on female characteristics such as growing breasts or “bitch tits.” The actual scientific name for it is gynecomastia or gyno.
That is why a lot of bodybuilders who do a cycle will take an anti estrogen to combat this. Also teenage boys who are going through puberty sometimes will develop gyno because of the surge of hormones inside of their body. I know I did. I had a lump under my left nipple that you couldn’t see. It was very small but you could feel it.
Now if this is you then the only way to get rid of it is with surgery or certain drugs which I will NOT be telling you what they are. I don’t want to be responsible for anyone hurting themselves or screwing up their endocrine system.
Now another symptom of man boobs is just really pure flabbiness in the chest area. This is a combination of many things with again estrogen being one of them. High levels of estrogen can result in more fat development in breast tissue but also it’s because of poor diet and poor exercise selection. A good way to naturally lower your estrogen levels is to eat a lot of cruciferous vegetable such as broccoli and cabbage. These veggies have been shown to help curb and lower estrogen levels inside of the body. You can also start popping 5-10 grams of fish oil a day. This has been to help as well.
One thing I would definitely do is change up your diet and start eating more protein, less carbs and more healthy fats in the form of certain nuts, fish oil, extra virgin olive oil, coconut oil/milk, and grass fed organic butter. Carbs are not necessarily bad but they don’t help especially when you are slightly sedentary. Then you just don’t need them in your diet at all.
I would also cut out all gluten containing foods such as breads, pastas, cereal and snacks. Anything that contains the ingredient wheat is gluten. It might be hard at first to give these foods up by I guarantee you will feel a huge difference in yourself. You’ll be sleeping better, you’ll have more energy, and you will drop fat just by making this change.
Now some exercises I would say for you to completely stay away from are any form of decline pushups or bench presses. These exercises are great, don’t me wrong, but they tend to target the lower pectoralis major and not so much the upper portion. Think about it, if you have problems with how to get rid of your man boobs, then why would you do any exercises that develop the lower area of your chest? You’ll just make them look droopier.
The exercises that you should be going are incline barbell bench presses, incline dumbbell presses and the other variations. These exercises will help to develop the upper portion of the chest muscles and take away some of that droopy look that you see in the mirror. A really good exercise that I just learned from John Meadows over at T-Nation are pectoralis minor dips. If you see this picture here, you can notice the origin and insertion points of the pec minor.
By doing pectoralis minor dips, you can actually strengthen and hypertrophy this muscle which will help to pop out your chest and pull it up some more. Again, this will give the appearance of a less droopy chest. All you do for this exercise is hop up on a dip bar and hold your body weight up keeping your arms straight. From there, while keeping your arms straight you drop you lower your body down and then back up. This is all while you are keeping your arms straight so remember that. I guess the easiest way to envision this is to make believe you want to bring your shoulders up towards your ears by letting your body drop down.
All in all, I’m sure you found this article on how to get rid of man boobs insightful and helpful. Man boobs are definitely one of the most painful and embarrassing things to live with for a guy. No guy likes them or wants them. With these tips hopefully you can now get rid of your man boobs once and for all.