Eliminate Man Boobs By Balancing Your Hormones

Many men suffer the embarrassing condition of excessive chest fat, or gynocomastia, and naturally they want to find a way to lose what's commonly referred to as "man boobs". These men need to approach the problem by attacking its source. Specifically, they must correct the hormone imbalance that has afflicted them with decreased production of the male hormone testosterone, and elevated levels of the female hormone estrogen. Luckily, correction of this testosterone-estrogen hormone imbalance is possible. These tips on how to lose man boobs should help reduce your chest fat dramatically.

Balance Your Hormones Naturally Through Testosterone-Boosting Exercise

Change the way you exercise and avoid low-intensity exercises. Concentrate on compound exercises instead, meaning exercises such as bench presses and squats. They are called compound exercises because they work more than one joint when they're performed. As a result, they trigger your body to release the most testosterone. Resistance training, often called "bodybuilding exercises," is the most effective exercise for triggering the body's natural production of testosterone.

Alcohol Intake Affects the Testosterone-Estrogen Balance

Excessive drinking triggers the production of estrogen. It can also be a factor that contributes toward putting on unnecessary chest fat. Limit your alcohol intake to one beverage per day, but don't interpret that "one beverage per day" as a total number for a week. In other words, don't save up your "one-beverage-per-day" and drink them all on the weekend. By spreading a moderate alcohol intake over the entire week, you can prevent a negative impact on your hormones.

Boost Testosterone Naturally, Through Stress Reduction

The increased stress of modern-day living is one reason why men today have lower testosterone levels than earlier generations. On average, your testosterone level is lower than your grandfather's, and lower still than HIS grandfather's. This is largely due to the increased stress men must deal with between pressure from work and the financial responsibilities involved with caring for a family. You need to reduce the stress in your life if you want to boost your testosterone and lose man boobs. Use your weekends as "down time"; get away from the house by taking vacations; and find enjoyable hobbies and social activities to give you some balance in your life.

Sleeping Better Helps Lose Man Boobs

Most men do not sleep enough. Be sure you plan your workout, job and sleep schedule in a way that will permit you to get plenty of rest every night. If you enjoy late-night television, record the shows you like and fit them into your day instead of watching them at night. And consider the fact that regular sexual activity stimulates the release of oxytocin, a hormone which acts to naturally release the endorphins that aid a deep and restful sleep. As a matter of fact, a man's oxytocin levels spike from three to five times higher during sexual activity. This means you are free to use the "I need better sleep" excuse with your partner!

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Foods That Help Get Rid Of Man Boobs

Excess upper chest fat is an embarrassing condition that many men endure. Officially called gynocomastia, many people simply refer to this condition as "man boobs." The main issue is, of course, excess body fat, but in particular excess chest fat caused by elevated levels of the female hormone estrogen. Sadly, because gynocomastia is too frequently reduced to being a weight loss issue, too many people believe they can get rid of man boobs solely through dieting.

Fad diets are often used to try to get rid of man boobs. However, dieting primarily targets "visceral fat," which is the fat lying beneath your muscles. Unfortunately, this type of diet will NOT help you eliminate chest fat and reduce your man boobs because the chest fat seen with gynocomastia is "subcutaneous fat," which is fat lying on top of your muscles. Diet does not easily affect visceral fat, and fad diets often make gynocomastia look even worse by eating away at muscle.

Another unfortunate characteristic of excessively restrictive diets is their tendency to cause testosterone levels to drop by as much as thirty percent. This effect can create the same hormone imbalance that gives rise to gynocomastia. If a man has too much body fat and estrogen levels that are too high (or, depending on how you look at it, testosterone levels that are too low) the fat will be stored as chest fat, causing man boobs.

There is, however, some good news. When certain foods are added into your diet they can help you lose chest fat and reduce your man boobs. The foods involved aren't really the type that would come to mind right away, either.

A Mexican "Super Food" to Get Rid of Man Boobs

Avocados contain large amounts of monounsaturated fat, a healthy and useful fat that is essential in testosterone production. Eat one every day. You can make them into guacamole or eat them by themselves. If you don't care for avocados, toss down a handful of nuts every day. Nuts will help you get the same type of beneficial fat.

"Super Foods" that Contain Vitamins and Minerals Help Reduce Man Boobs

Several foods contain the vitamins and minerals that are essential for testosterone production. Your choices include eggs, oysters, garlic and beef. All of them are high in cholesterol, B-vitamins and zinc, which help boost your testosterone production naturally.

Every Man Should Eat These "Wonder Vegetables" to Get Rid of Man Boobs

Every man should eat at least two daily servings of cruciferous vegetables, which include cauliflower, broccoli, turnips, cabbage and kale. Each of these vegetables contains a compound called indole-3 carbinol, or "I3C." Research proves that I3C is able to lower the estrogen levels in your body, naturally allowing additional testosterone to be available to get rid of man boobs.

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Exercises That Help Get Rid Of Man Boobs

Many men who suffer from embarrassing gynocomastia, commonly referred to as "man boobs", rightfully take up an exercise plan to better shape their chest. But achieving a more masculine chest requires more than just doing a bunch of pushups if you're going to use exercise as a technique to get rid of man boobs. What men affected by gynocomastia need to do is zero in on exercises to get rid of man boobs using a unique three exercise technique that's worked for a lot of my clients with excess chest fat:

First, Use An Exercise To Target Man Boobs From The Upper Chest

One of the best exercises to Work the upper and inner chest is the dumbbell pullover. This helps shape the upper chest especially well. You lie on a flat bench, perpendicular to it with just your shoulders and upper back on it. You put a dumbbell behind your head on the floor, reach behind it, cup the end of the dumbbell, and lift it over your head vertically. This gives you a good stretch at the bottom and helps you focus on tightening your upper chest muscles as you lift the dumbbell (until it's right over your forehead). At the top, squeeze your upper chest muscles as hard as you can before lowering the weight back down. Do 8 to 12 repetitions.

Next, Target Lower Chest With This "Old School" Bodybuilding Exercise

After about three sets of dumbbell pullovers, work your lower chest fat by performing bodyweight dips. Hold on to a couple of parallel dip bars and lower your body down, bending at the elbows, then push your body back up. The key to making this a chest exercise rather than a triceps exercise is to make sure you point your elbows away from your body and keep your upper body leaning forward.

Finally, Use Cardiovascular Exercise To Burn Off The Excess Chest Fat

After three sets of dips, move on to "spot reduction cardio" that works the chest muscles, for example, jumping rope or swimming. Focus on squeezing your chest muscles as you jump the rope or as you perform your swimming strokes. There is a hotly debated topic in weight loss and bodybuilding circles about whether it's possible to target fat reduction on parts of your body. Recent studies show that when you work a muscle, fat used for fuel during your workout comes from the area around that muscle. Therefore, it's entirely possible that the fat released as a result of training your chest muscles can be burned off using the targeted cardio exercise.

While the jury is still out on the effectiveness of targeted fat reduction, you should be able to achieve very good results in losing chest fat in order to lose man boobs if you combine swimming and jumping rope with your upper and lower chest workout. Naturally shifting your hormone balance and building up more muscle while burning away extra fat will help you beat gynocomastia. The right types of exercises are a powerful part of this battle.

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Supplements for Man Boobs

Gynocomastia is a condition that causes men to have excessive upper chest fat. Many of these men want to get rid of their dreaded "man boobs" and resort to surgical procedures too quickly. More natural techniques to get rid of man boobs may actually be a much better alternative. Exercise and diet will of course help improve this embarrassing condition. But a hormone imbalance frequently causes excess chest fat. A man suffering from gynocomastia may well have too little testosterone and too much estrogen. Many natural supplements can help correct this hormone imbalance and men should give them a try before opting for surgery. These natural supplements can reduce chest fat and help get rid of man boobs:

A Common Mineral Helps Reduce Chest Fat

Zinc is a mineral that's needed to produce testosterone, but almost all men are deficient in it. Zinc is lost during exercise, when sweating, and even during sexual intercourse. Food processing is responsible too, because it reduces the amount of zinc available in our food. Without enough zinc, you won't be able to manufacture as much testosterone. Every night before you go to bed, take about 25 mg. of zinc on an empty stomach.

Replacing Hormones Naturally May Get Rid of Man Boobs

Your adrenal glands secrete a stress hormone called cortisol. Too much cortisol wastes muscle and triggers the storage of fat while decreasing the body's production of DHEA (dehydroepiandrosterone), a hormone that's required for testosterone production. However, DHEA levels decrease naturally as men get older, beginning at about age 25. You can supplement with DHEA to help reduce the effects of aging and help your body produce more testosterone for additional vitality. DHEA might not be available in some countries without a prescription, but an average dose is about 25 mg. per day.

Revealing the Myth of Testosterone-Boosting Supplements

Avoid commercially available testosterone-boosting supplements when you are thinking about buying supplements to help you get rid of man boobs. These so-called testosterone-boosting supplements are not designed to increase testosterone itself; no company would produce a product that actually increases your testosterone level to the degree these supplements claim. If they did, men would abuse them, similar to anabolic steroids. The companies that produce these supplements know they would constantly be sued.

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What Are the Causes Of Gynocomastia?

There are many men out there that suffer from an overabundance of chest fat, which is often called "man boobs". This condition can be quite embarrassing because it gives the appearance that the man has female looking breasts. The best way to get rid of man boobs is to have an accurate understanding of gynocomastia's causes. Popular opinion will suggest "man boobs" occur because of weight gain, but there are other factors that play apart in the process.

The condition known as Gynocomastia happens whenever there is an imbalancebetween two hormones: estrogen and testosterone. Even though people tend to associate testosterone with men and estrogen with women since they are directly responsible with how our features appear, both hormones are in everybody's body. Men will naturally wish to outbalance the estrogen levels they have with higher testosterone levels. If the opposite occurs, and estrogen is at a higher level than testosterone, then gynocomasita may occur and men will have to deal with the problem of having an excess amount of chest fat, and trying to get rid of man boobs.


This imbalance of hormones can be the result of many different medical conditions. The men who find that they have a large amount of chest fat must understand that this problem is largely self-induced, primarily from excessive weight gain.

The more body fat a man posseses the higher the estrogen levels will be and the lower his testosterone production will fall as a result. Because of the rise in estrogen levels, when a man's body try's to store excess fat it will try putting it in places where the body of a woman would. It is because of this that many men have the problem of trying to get rid of man boobs.

There are other self-created factors that play a part in the development of chest fat as well. Using illegal drugs like Marijuana, or drinking large amounts of alcohol can contribute to increased chest fat. Ageing and puberty can even help cause this problem. For example, it is not uncommon for a male in his teenage years to get "man boobs" temporarily if his weight is not in check. And during the aging process, a man naturally sees a decline in testosterone and this may also lead to gynocomastia.

The center of this entire problem for a lot of men will always come back to an excess of body fat and poor nutritional and exercise habits. If you keep fit, and do not have a lot of body fat to be stored, then the problem will cease to exist. Keeping yourself in shape is a great way to get rid of man boobs and preventing gynocomastia from even happening at all. Make sure you're following these foundational principles:

It Is Utterly Important To Eat Properly To Get Rid Of Man Boobs

When you find yourself trying to get rid of man boobs you may have, you will need to eat properly in order to do this. You will need a diet that is filled with nutrients that will fuel lean muscle growth while burning off body fat. Doing this will also increase the testosterone levels in your body that helps burn off unwanted fat too.

Exercise Is Needed To Get Rid Of Man Boobs Effectively

Chest fat can be easily burned off by exercise if done correctly. When a man in a way that reall works the muscles of the body at a high intensity, such as resistance training with weights, his body responds with a natural elevation of testosterone which increases muscle. The more muscle you build, the easier it becomes to get rid of man boobs.

To Get Rid Of Man Boobs Try Using Natural Supplements

There are many supplements on the market that you can take to get rid of man boobs and balance your hormones that are not expensive. However, you should always check with your doctor first even though this is a proven method to balance hormones and reduce chest fat. It is a lot less expensive than hormone replacement therapy.

The balance of your hormones will automatically shift whenever you body is building up muscle. With proper nutrition, proper exercise, and proper hormone balance, you can get rid of man boobs for good without having to pay a lot of money on expensive surgeries.

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