Friday, October 8, 2010

How to lose man boobs? 4 best exercises that will get rid of Man boobs for ever

How to lose man boobs? What causes Man boobs? Three best exercises that will get rid of Man boobs for ever. I guarantee
Man boobs is the common name for the medical term gynecomastia, characterized by loose enlarged chest in men which look similar to women breasts. Man boobs are a common disorder in men and has been in the talk in the recent years. Actually, it is reported that roughly between 40% and 60% of men have gynecomastia(Man boobs). Some cases may be mild whereas some cases may be severe where the chest may almost look like a women's breast.

What causes Man boobs?
There are 2 main causes for Man boobs. The predominant one is hormonal imbalance in males, especially after puberty. The increased production of the female hormone estrogen over the male hormone Testosterone causes Man boobs. The second cause is intake of drugs such as heroin, marijuana and Amphetamines etc. Excess fat intake through food may further contribute towards Man boobs

How to get rid of Man boobs?
There are 2 ways to get rid of Man boobs- Artificial and Natural. The advanced and fastest way is artificial reduction through Surgery. But surgery can be very expensive and may cost between $5,000 and $10,000. The second way is by natural means through diet and exercises- Aerobic and strength exercises. A proper exercise regimen coupled with a fat-free protein rich diet can get rid of man boobs effectively. Green tea, turmeric and chromium picolinate are food products that can reduce man boobs
To get rid of man boobs, one can do either Aerobic exercises or strength exercises, or a combination of both which would be most effective. Running a couple of times per week for 30 minutes can decrease fat in our body, and increase metabolism to a great extent. Follow a diet that has ratio of 60% carbohydrates, 35% protein and less than 15% fat. Diet should contain 2/3 vegetables and 1/3 lean protein such as chicken or fish

Three best exercises to get rid of Man boobs
(Note: The exercises may look tough but these are basic strength training workouts done in the gym. You should do these with lighter weights, instead of heavier weights. These will not only get you into shape, but will also improve your hormonal balance and increase your confidence
People who are already into strength training may be doing all kinds of workout, but they may not be knowing which ones target the specific area)

1) Incline Bench Press:
This exercise works out the upper chest rather than the lower chest and gives shape to the chest. Flat bench press will increase the mass of your chest and make it bulkier. So gynecomastic men should avoid Flat bench press and concentrate on Incline Bench press
Do 3-4 sets of 15-20 repetitions each

2) Decline Dumbbell Flies:
This will tighten your lower chest and give a firmer shape. Further, it will widen your chest and give your chest a flatter appearance
Do 3-4 sets of 15-20 repetitions each

3) Dumbbell Pullover:
This will lift your loose lower chest muscles to your upper chest and give a firmer chiselled appearance to your chest
Do 3-4 sets of 15-20 repetitions each

Incline Bench press

 

Dumbbell Pullover



Exercise 4:
I hope you may have heard about the "PECK DECK", one of the most basic gymnasium workouts targetted to work on your chest muscles, especially the peck muscles.
The Exercise:
Instead of performing the normal peck deck exercise where you use both your arms to push the handles together to tone your chest muscles, you need to use only one arm to perform the magical man boobs reduction workout. However, instead of the normal peck deck wherein you stop your arms half way when both your arms meet, you need to push your arms to the extreme end as possible. This will apply maximum pressure on your chest and would shrink the additional fat tissue under your chest
(see picture below)
First, start with any one of your arms and do 20-25 repetitions with a lower weight. You need to perform 4 sets of 20-25 reps three times a week. You will start seeing results on the very first day. Remember this, you need to do maximum number of repetitions with as much less weight as possible. Working out with heavy weights is not advisable

3 comments:

JetAviator7 on February 4, 2011 at 1:57 PM said...

Thanks for the great 3 exercise ideas to get rid of those ugly man boobs.

I use a teeter hang up inversion table for my pull-ups and to relieve my back pain.

Gynecomastia on September 2, 2011 at 9:17 PM said...

This surgery could really help you get those unwanted bulge disappear. You just have to be sure that you only deal with certified and licensed surgeon.

sugimon on November 3, 2013 at 7:37 PM said...

Is the pec deck exercise a pull or push? Its difficult to tell from the photo.

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