To say our society is obsessed with chiseled abs is an understatement. From magazines to movies, six-packs are everywhere, making us focus a little too much on that area. However, a flat, fit stomach is not the only way to make a dude look awesome. A toned chest can also turn a lot of heads, even underneath those loose T-shirts. The sad part? Most of the times a set of floppy man boobs (moobs) stands in the way of a hot bod. If you don’t want to sport this look anymore, these nine simple tricks can help you get rid of man boobs in no time. Ready to reveal a muscular, rock-solid chest?
Gynecomastia (aka Man Boobs) – The Need-to-Know
Medically known as gynecomastia, the term “man boobs” refers to the benign enlargement of the male breast glandular tissue. Affecting almost 30% of males throughout their lives, gynecomastia is the most common breast condition in men.
The good news is that man boobs are usually harmless. So, rather than focusing on physical aspects, their typical side effects include psychological discomfort and anxiety. However, it’s worth noting that in few cases, there have been reports of breast cancer, but still the percentage is significantly low to raise any concern.
Resembling the symptoms of man boobs, there is also another related condition, known as pseudogynecomastia. This one usually occurs when fat is stored in the chest area without breast glands being involved and is most common among obese men.
There are many reasons why man boobs are a thing in men, from malnourishment to chronic liver disease. However, the most common cause refers to a hormonal imbalance between estrogens and androgens. More specifically, man boobs occur when the male body produces more estrogen and less testosterone. Other reasons include hormonal implications due to medication and puberty.
How to Get Rid Of Man Boobs
Depending on the cause of the condition, experts recommend you follow specific ways to treat the issue. However, when the estrogen/androgen ratio is the reason behind this unpleasant body transformation, these are the nine most accessible ways to fight back.
Avoid Foods High in Estrogen
As mentioned above, man boobs are the physical effect of a hormonal imbalance during which estrogen is overpowering testosterone. With that in mind, consuming estrogen-boosting foods such as soy will only make matters worse. So, one easy way to get rid of man boobs is to avoid eating or even eliminate specific foods which are known for increasing your estrogen levels. Such foods are soy, processed and packaged edibles as well as foods that contain lots of saturated fat.
Opt for Testosterone-Boosting Foods
Increasing T levels is one of the most effective ways to get rid of man boobs. Now, before you start downing supplements, you need to remember that nature is packed with testosterone-boosting foods ripe for our taking. From nutrient-dense nuts such as Brazil and Macadamia nuts to eggs and avocados, there are many tasty ways to boost T levels and say goodbye to your moobs.
Eat On A Caloric Deficit
It’s no secret that a few extra pounds can significantly lower T levels in men. That basically means that if you lose weight, your man boobs will likely go away. Consuming fewer calories than your body needs daily is one way to achieve weight loss. However, you should make sure you don’t take things too far. Malnourishing your body can backfire and result in more prominent man boobs. Why? According to research, starvation is a significant cause of gynecomastia.
Load Up On Protein
Unlike other macronutrients (think fats and carbs), protein is a go-to nutrient if you want to get rid of man boobs. How come? Serving as food for your muscles, protein helps you tone your chest. So, as you lose weight, this nutrient steps in and replaces what was once fat with lean muscle mass. Note that this diet change may take some time to show results, but it definitely works.
Eliminate Added Sugar From Your Diet
Foods that high in added sugar such as candy, sodas, processed junk, etc. Not only result in blood sugar spikes which negatively affects your insulin resistance, but they are also known for making you feel hungry sooner rather than later. That said, when you consume added sugar, you basically pile on the pounds not just from the calories themselves but from also making a habit of binge eating. So, man boobs are a given at some point. To avoid all these, steer clear of foods which contain lots of added sugar.
Bench Press Like Crazy
Resistance training can also do wonders for your chest area. Both free weight and machine weight exercises such as the leg press and squats induce several hormonal responses, from increasing testosterone levels to promoting the production of growth hormone. Boosting the concentration of these hormones plays an essential role in muscle building. So, as you build muscle, you get rid of man boobs and allow the chest muscles underneath to shine.
Rest As Little As Possible Between Sets
Most times we focus too much on which exercises work best for our goals that we forget all about the little details that can make or break every effort. Take rest intervals, for example. Experts suggest that the time you take to rest between sets matters and can help you either increase or decrease the androgen levels in your body. That said, short rest intervals tend to boost the production of the growth hormone in men. Goodbye, man boobs; hello, toned chest!
Excess fat and a rock-solid chest do not match. Period. That’s why burning away the fat should be your #1 goal when you head to the gym. Hit the treadmill, hop on the elliptical, you can even try out the rowing machine. There are so many ways to torch a bunch of calories and get rid of the man boobs in the process.
Take Doctor-Prescribed Drugs
Seeking for medical treatment should be the last resort when you want to take your moobs out of the picture. Even though medication can help you take care of the issue, there are other risk-free ways (check above) which deliver a bunch of other health benefits. Given their questionable side effects, doctors prescribe medication to men with gynecomastia only in severe cases. So, don’t get ahead of yourself.
Aiming to correct the estrogen-androgen imbalance induced by gynecomastia, anti-estrogens (aka estrogen antagonists or blockers) are a class of drugs that prevent the hormone’s effects on breasts. These substances usually achieve that by either blocking estrogen receptors. Some of the most common anti-estrogen drugs include raloxifene, clomiphene, and tamoxifen which is typically prescribed to treat pubertal gynecomastia.
Another straightforward way to treat man boobs medically is by administering androgens. In this case, the medical practitioner prescribes you with synthetic steroids such as danazol in an attempt to boost your body’s natural production of androgens (testosterone, growth and luteinizing hormones, etc.).
Aromatase is an enzyme which plays a significant role in estrogen biosynthesis. Specifically, aromatase is responsible for converting (“aromatizing”) androgens into estrogens. So, when found in high quantities in the human body, this enzyme increases estrogen levels while reducing testosterone concentration. Aromatase inhibitors interfere with the body’s ability to produce estrogen through androgens by merely suppressing the enzyme’s activity. According to one study, aromatase inhibitors including anastrozole and testolactone are a great way to regress gynecomastia in men.
From tweaking your diet to seeking medical attention, man boobs are a condition that is 100% reversible. Given that, you shouldn’t let them nit-pick on your feelings and self-esteem. Instead, focus on the simple things you can to get rid of them and see your chest improve sooner rather than later.