Moobs, mitties, man-boobs go by a number of different names, all of them embarrassing. So for those of you looking to trade in your moobs for a strong, well-defined chest, here’s the ultimate guide to getting rid of man boobs
WHAT ARE MAN-BOOBS?
Man boobs (aka Gynecomastia) are caused by a hormonal imbalance in the body. Breast tissue in both men and women feeds off estrogen. Typically, women have higher levels of estrogen in the body and we men have more androgen hormones like testosterone. Man boobs begin growing on a man when his estrogen-to-androgen ratio is out of whack. This, according to the International Journal of Andrology, may be the result of increased conversion of testosterone to estradiol (potent estrogenic hormone) in increased adipose tissue mass. So, your fat could be secreting female, man-boob-boosting hormones.
HOW DO YOU GET RID OF MAN BOOBS?
In some cases, losing those man boobs may be as straightforward as losing weight. But those who have lost weight but retained their man boobs may need to consider the following two causes:
- Fat restriction is a major testosterone-killer. Testosterone production is highly dependent on fatty-acids and cholesterol. Eating lots of low-fat foods robs your body of one of its most important testosterone-producing ingredients.
- If you’re not giving your body adequate nutrition (in other words, you’re not “dieting” right) your body can’t get all the energy it needs. So to preserve energy, it slows down some of the processes irrelevant to survival. Like the reproductive system. Which means bye bye testosterone and hello estrogen.
Higher estrogen levels make it easy to GAIN FAT and difficult to GROW MUSCLE. Sure, muscle burns fat, but only if you can gain enough of it in the first place. Having too much estrogen makes it very difficult to either lose enough fat or gain enough muscle to reduce the size of your man boobs
Okay, so now that you know why you have man boobs let’s explore what you can do (beyond losing weight) to get rid of them.
CUT DOWN ON YOUR DRINKING
Alcohol is very high in calories and doctors today are learning to take alcohol consumption under serious consideration when treating gynecomastia. Why? Because alcohol intake produces a suppression of plasma testosterone, and stopping drinking may in some cases be able to cure your gynecomastia.
DON’T OVER-RESTRICT YOUR DIET
Nutrition will be key to losing, say, belly fat, but you still have to eat like a man. It’s important not to starve yourself while you’re dieting. This is especially true if you’re also spending a lot of time in the gym, in which case your body needs the nutrients!
DO FREE WEIGHT BENCH PRESS
Learn to love the bench press. Why? Because it’s a large, heavy compound movement that will help you stabilize your hormonal ratio back to normal levels. Testosterone levels have been shown to increase significantly after heavy resistance training. And there’s no better heavy-resistance training for your pectoral muscles than the bench press!
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