Just as many women feel insecure about being flat-chested, two out of three men all around the world also suffer some form of insecurity for having man boobs. Known colloquially as ‘moobs’ or medically as ‘pseudo-gynecomastia’, man boobs affect about 67% of all males. This should be differentiated from true gynecomastia wherein the problem lies in the abnormal deposition of breast glandular tissues, pretty much like the breasts of women. Man boobs or moobs, on the other hand, are brought about by the abnormal deposition of fatty tissues in the chest area. This is a lot easier to treat and manage than true gynecomastia. As such we’re here to share with you how you can get rid of man boobs in 30 days.
Reduce Your Calorie-Intake
Since man boobs is brought about by the unusual deposition of fat under the skin in the chest region, reducing your calorie intake can help move you towards your goal of getting rid of moobs in a month. For this to work, you need to cut down anywhere from 500 to 1000 calories from your daily intake to help you lose weight by as much as 2 pounds in a week. By the time you reach the 4th week, you should already be losing 4 to 5 pounds per week.
Energy is needed by every cell in the body. Normally, this is a function of glucose. However, in cases where there is excess glucose in the blood, these are transformed into fatty acids and glycogen for storage so that when your body needs energy again there will be a readily-available supply of energy.
Of course, proteins and fats, too have calories. But since proteins are primarily directed at building tissues, hormones, and enzymes, then the calories found in fats add to the calories found in carbs. That is why it is easy to get excess calories in the absence of any physiologic need for such calories. As such these will have to be converted into storable forms. Fat is one of the most efficient ways to store energy.
When you cut down on your calories, you are actually letting your body use up the stored fats first. If you continue reducing your calories for about a month, then your body will have to burn those calories found in stored fat especially those that are stored in adipose tissues in the breast. This is how you can help get rid of man boobs.
So you should steer clear of starchy and oily foods as these have the most calories. In their stead, take fruits, vegetables, whole grains, fish, beans, and lean meats.
Strength-training does not only build your muscles. It also helps boost your testosterone levels which can help further build muscles while also strengthening them. Muscles are more efficient at utilizing energy. Well-toned muscle groups are always contracting even when the rest of the body is resting. What this essentially means is that even if you are lying down in bed, the partially contracted state of your muscles is still using energy. Where will your body get the energy? From stored fat, of course. And since majority of the fat in individuals with man boobs are found in the breast, then these will be mobilized first for energy utilization.
It is important to complete 3 to 4 strength training workouts every week. This will help increase your metabolic rate which in turn increases the rate of energy utilization. This also helps burn excess calories while also increasing your testosterone levels.
Weightlifting, doing push-ups, deadlifts, squats, and even pulls can help you build and strengthen your muscles. Dumbbell fly, bench press, cable crossovers, and decline presses are also excellent.
For maximum effects, you may want to perform 3 sets of 8 to 15 repetitions of any or a combination of these workouts.
Hit the Man Boobs with HIIT
Cardio exercises are excellent for improving your stamina, but they don’t really do well in burning fat. Furthermore, there are now studies that show that the average couch potato actually has higher levels of testosterone than endurance athletes. That being said, not only do cardio exercises not give you the benefit of fat burning, it also has a detrimental effect on your testosterone levels.
However, this is not to say that cardio is utterly useless. The key is to use non-oxygen fuel systems in the exercise. And since cardio is all about delivering optimum amounts of oxygen to the muscles, High-Intensity Interval Training or HIIT changes that by requiring the muscles work even harder to the point that it will not be confined to just using oxygen for the generation of ATP anymore. In fact, what HIIT does is that it boosts the accumulation of lactate to help boost the production of testosterone.
This is different from strength training where the boost in testosterone levels is accomplished by inducing microtrauma on muscle tissues. In HIIT, what you want to achieve is an accumulation of lactate.
As such you can still enjoy cardio exercises such as running, cycling, and swimming while at the same time boost your testosterone levels to help improve fat burning processes in the body.
The key is to use a cardio exercise that you really love and push yourself to the hilt for about 30 to 60 seconds. For instance, if on a normal running pace you can reach your top speed in 30 seconds, HIIT will require you to reach your top speed in 15 or even 10 seconds.
Now, try to rest or slow down for the next 2 to 4 minutes. Too short a rest period will make the subsequent sprints become aerobic in nature so you won’t get the necessary testosterone boost. Too long a rest will rob you of adequate lactate accumulation. As such it is important to restart your HIIT just before you begin to feel like being normal again.
You only need 3 sets of HIIT to ensure optimum lactate buildup. You can push yourself further but you should not go beyond 7 sets as you’ll be risking overtraining which can reduce testosterone levels.
Since man boobs are the abnormal accumulation of fat in the male breast, reducing calorie intake, combing a cycle from our legal steroid range and strength training can help mobilize these fat deposits and reduce the appearance of man boobs. Finishing it with HIIT can boost testosterone levels and further aid in the reduction of man boobs. Do these religiously for the next 30 days and you’re on your way to a man boobs-free life.