10 Best Exercises To Get Rid Of Your Man Boobs Or Chest Fat

Whatever be your age, Man boobs can be embarrassing. No woman would like seeing those pouches of sagging fat that might just make you look good in a bra. On a more serious note, if you do have man boobs, just own up, admit to and get down to working it off. However, you may want to know whether what your man boobs are because of your sedentary lifestyle giving you chest fat or is it because of a hormonal condition causing gynocomastia

1Man boobs can be reduced by exercise if it is just chest fat

Men usually develop man boobs from chest fat or a condition called gynocomastia that is a combination of chest fat and hormonal imbalance where an increase of the female hormone estrogen causes breast enlargement. Men usually have more of the male dominant hormone testosterone but in such case, testosterone is decreased and estrogen increased. The other condition of man boobs is lipomastia also referred to as pseudo gynecomastia meaning a false condition of gynocomastia). This is the accumulation of chest fat.

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2Do you have chest fat or gynocomastia?

The big question is if you suffer from man boobs how do you know if it is just chest fat or gynocomastia. A typical sensation in gynocomastia is the feeling of fullness in the breast, or in the tissue under the nipples or areola. It is necessary to consult a doctor who will give you certain tests to reach a diagnosis. This shouldn’t be delayed because the sooner you know your condition, the faster you can start working on a remedy.

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3How to get rid of man boobs or chest fat

Gynocomastia is a more complex condition requiring medical treatment and surgery. However when your man boobs is chest fat, this can be reduced by decreasing fat in your diet and exercise. The main factors causing chest fat are unhealthy lifestyle habits, unhealthy diet, no exercise and obesity. In cases other than gynocomastia your man boobs is caused by all of these factors that result in stubborn pectoral fat.

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4Reduce fat intake

You need to reduce or avoid carbonated drinks, sweetened fruit juices, processed meat and unhealthy carbs. Instead your diet should feature more lean protein and in case you like meat, then switch to turkey, chicken breast and fish. A lean steak once in a while won’t do you much harm as long as you are physically active. This isn’t advice to become Mr Universe so there is some leniency here.

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5Focus on strength training and fat loss

Your primary focus is to LOSE FAT not build up muscles although you will get toned and your muscles will get stronger after these workouts. But that’s the idea to get a healthy body without the protruding chest fat. Cardio alone won’t be good enough to get rid of man boobs; you will have to incorporate strength training exercises into your workout routine along with cardio for the best results.

HIIT or high intensity interval training will burn fat long after the workout is finished. The biggest advantage of HIIT is that it is a short exercise ideal for those with little time on their hands.

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Exercises to reduce man boobs

IIncline dumbbell bench press

This is a strength training exercise good for a beginner and works out the chest. In all of these workouts, We assume this is your first time working out so you could start with 2 sets of 6-8 reps (counts) each and gradually increase the frequency of each.

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IIDumb-bell Pullover

Also strength exercise at intermediate level that works out the entire chest.

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IIIDumbbell Incline row

Part of strength training good for beginners that works out chest and back.

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IVDumbbell Goblet Box Squat

You can replace this with easier squats like box squats but while you are doing chest workouts, this will also focus on your lower body such as legs, calves, hamstrings etc

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VSmith Machine Incline Bench Press

This is an excellent workout on beginner level for the chest.

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VIIncline Barbell Bench Press

Works out the upper chest and shoulder muscles. For this workout perform 4-6 reps each set.

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VIIDumbbell 1 ½ Pushup

The benefit of strength exercises is that they also benefit your health.

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VIIIDumbbell Incline Fly

Also known as incline bench fly, this is an excellent workout for chest that can be done at home too.

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IXSeated Pec Fly

One of the best workouts for chest.

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XAssisted parallel bar dips

This is good for your triceps and lower chest.

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6Foods to avoid when you have man boobs

Avoid foods that are rich in estrogen. Some foods contain isoflavones with phytoestrogen (a plant based compound) that is considered similar to estrogen.

• Canned food
• Soy.
• Milk products containing soy
• Beer and alcohol
• Flax seed
• Farmed salmon
• Meat substitutes,
• Tofu
• Licorice
• Beets
• Processed and canned meats treated with hormones.

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7Adopt a healthier lifestyle and diet

It isn’t just avoiding certain foods. The internet can be confusing which is why there are nutrition guides that can help you make a favorable choice. Avoid fast foods, processed foods, carbonated drinks and sugar which increase weight. You could also refer to this article on male breast cancer to be in the know.

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