Every guy who puts on a little weight usually feels embarrassed about one thing. It’s not because their belly sticks out. What they don’t like is their man boobs because it makes them feel less masculine.
It’s scary to take your top off when it’s warm when you know you’ll be ridiculed. If you feel like you have man boobs at the moment we’re going to explain how you can get rid of them for good.
What To Know About Man Boobs
Here are some truths about man boobs along with some tips to help you overcome this situation.
1. Losing Man Boobs Is Doable
There is some good news you’ll be glad to know. It’s likely you’ll be able to get rid of your man boobs by losing weight, which can be accomplished through a decent diet.
If you’re in a calorie deficit for long enough the extra fat you’re carrying will eventually fall off.
Once you’ve completed your journey you’ll have a nice set of pecs like other guys sitting at a low body fat percentage. It doesn’t need to be very low, plus you don’t even need to jump on a crazy crash diet either.
2. It Could Take Longer Than You Think
Some people might find this next thing obvious, but it has to be said because there are so many who don’t understand how losing weight works.
You simply can’t spot reduce fat, so it’s going to disappear from different places throughout your body randomly. It will also differ from person to person, depending on your genetics.
3. Working Out Will Definitely Help
They say if you’re burning the candle at both ends you’ll break down quicker. This usually relates to things like working hard every day and partying every night, but the same thing applies to losing chest fat in a positive way.
If you are building muscle at the same time as you’re burning fat your man boobs will disappear much quicker. Even if you’ve never worked out before chest exercises will help you build muscle if you’re consistent enough in the gym or at home.
Below is a simple workout to target your chest muscles and help you get rid of man boobs. For best results, do at leat 2 sets 3 times per week. Also, add cardio and exercises for your entire body to speed up the fat burning process.
1. Plyo Pushup – 4 reps.
2. Dumbbell Bench Press – 8 reps.
3. Feet-Elevated Pushup – 8 reps.
4. Crossover Pushup – 6 reps on each side.
5. Bench Press – 12 reps.
6. Incline Dumbbell Press – 12 reps.
As a beginner, start with this configuration of reps and increase it gradually as it becomes more easily.
4. Building Muscle And Losing Fat
Some people might say to you it’s impossible to build muscle and lose fat at the same time, but this is completely false. It’s true, an athletic guy can’t achieve great results doing this without supplements, but you’re not an athletic guy.
You’ll likely be a complete newcomer to the gym, or failing that you’ll be someone who used to train in the past. If you are either one of these guys you’ll experience what we call newbie gains even in a calorie deficit. But you have to be careful you don’t drop them too low.
5. Don’t Forget About Your Back
At the moment you might think that man boobs are bad. But in your journey to get rid of them you could end up with another problem.
Avoiding to do any back exercises could leave your shoulders hunched forwards. You might have seen it before, because most gym newbies do nothing except bicep curls and chest presses.
Make sure you choose a balanced routine and you won’t end up with any postural issues in a few years. It’s easier to avoid it in the first place because it takes a long time to correct imbalances.
6. There Is Some Bad News Too
Some people have what is known as gynecomastia. This is the growth of breast tissue in your chest. If it does turn out you suffer from this problem, you might have to undergo surgery to have it cut out. This will largely depend on how bad it is and how it affects you emotionally.
Once you’ve lost weight you might be happy with your body even though it’s clear you have a slight case of gynecomastia going on. Bodybuilders usually suffer from this when steroids increase their estrogen levels, but it can also affect any man in the world.
Find out more about gynecomastia in this infographic created by MilkWhale:
7⃣ It’s Better Not To Think About It
Go ahead and lose weight while maintaining a regular exercise schedule. Your chances of suffering from gynecomastia are low. Man boobs are usually always caused by the extra body fat you’re carrying.
Just remember that it’s going to take a while to lose your man boobs, but if you do it properly, you’ll eventually reach your goal.