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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