Many men suffer from low self-esteem as a result of sagging chest tissue or chest fat. However, with the proper diet, cardio, bodyweight exercises, and resistance training, it is possible to strengthen the core and eliminate “pseudogynecomastia.”
What are man boobs or moobs?
The National Institute of Health defines man boobs, “moobs,” or gynecomastia as the benign growth of male breast glandular tissue, which is usually caused by an increase in estrogen, a decrease in testosterone, or the use of various medications. Gynecomastia can affect men of all ages, from babies to adults.
Another type of man boobs, known as pseudogynecomastia, is caused by an increase in fat deposits and will be the focus of this post.
What exactly is pseudogynecomastia? Pseudogynecomastia is a type of breast fat that is most common in overweight and obese men. The symptoms of hormone imbalance and being overweight can be unpleasant, so seeing your doctor is always a good idea.
While “man boobs” may sound like a funny name and something to laugh about, those who have them can feel extremely self-conscious about their physical appearance.
If you or someone you know has man boobs as a result of an increase in fat deposits, here are some tips for increasing muscle mass (especially in the chest), losing body fat, and thus minimizing the appearance of moobs.
Tips to Get Rid of Man Boobs
1. Consult a doctor.
We've said it before and we'll say it again: you can never go wrong with a checkup with your doctor, and it's always a good idea to do so before starting any new diet or workout routine. Inform them of your concerns and goals, and obtain their approval that your plan is safe for you.
In addition, ask your doctor to check your hormone levels to determine the cause of your man boobs.
2. Watch your diet.
It's no secret that a healthy diet and a caloric deficit are important factors in losing weight and, as a result, getting rid of chest fat or pseudogynecomastia. The first step in losing weight is to establish a goal and begin tracking your daily food intake. Most people are unaware of how much they consume, and food tracking can be eye-opening. If you want to lose weight, you should limit your intake of these five food groups.
3. Focus on cardio for weight loss.
Because moobs or pseudogynecomastia are caused by breast fat, cardio training is an important tool for removing it. Do 20-40 minutes of cardio per day for the best results. Try to exercise four times per week.
4. Do bodyweight training.
Bodyweight training is ideal if you have man boobs or pseudogynecomastia because many of the exercises recruit multiple muscle groups, resulting in more calories burned. Don't just focus on chest exercises to get rid of man boobs: push-ups are a great example of a bodyweight exercise for the chest! But did you know that push-ups also work your arms, shoulders, back, core, and require glute and leg activation?
5. Don't forget strength training with weights.
Instead of focusing solely on cardio to burn fat, you should prioritize muscle building. Furthermore, muscle is an energy-demanding tissue, which means that the more muscle you have, the more calories you will burn at rest. Chest exercises such as the chest press, dumbbell flys, machine dips, and cable chest flys are excellent examples of muscle-building exercises for the chest.
Don't limit yourself to just chest exercises. When it comes to training, a total-body approach is essential for fat loss. Furthermore, exercise can increase testosterone levels in men, which, among other things, aids in the development and maintenance of muscle mass.
5 Chest Exercises to Lose Man Boobs
Chest exercises will not help you get rid of man boobs on their own. Concentrating on cardio, nutrition, and bodyweight exercises all at the same time is a holistic approach to losing chest fat, toning your chest and core, and, as a result, reducing moobs. Aside from the cardio workouts mentioned above, try incorporating the chest exercises listed below into your training routine.
1. Inclined wall push-ups
An inclined wall push-up is a variation of the classic push-up, where your upper body is at an incline against a wall. The benefit is that this takes some pressure off your arms and shoulders. This bodyweight exercise strengthens your chest muscles but also engages all your core muscles, and is ideal if you want to gain strength in general.
The farther your feet are away from the wall, the harder the inclined wall push-up will be. Additionally, you only can use one hand instead of both, or do an inclined push-up with your hands on a chair, bench, or couch.
2. High plank walk
High plank walks, for example, not only help build muscle in your core but also activate your chest muscles, which can help get rid of man boobs. This exercise will also give your arms a good workout. It also improves overall body stability and mobility.
3. Triceps dip
The triceps dip is an excellent exercise for arm strength and tone. Dips engage your core by lifting your hips off the ground. Add some variety by performing the triceps dip on a chair, bench, or stairwell.
4. Superman pull
The superman pull is suitable for all fitness levels. It not only strengthens your core, but it also works on your abs, back muscles, glutes, and hamstrings.
If you want to fight mobs, you must lose weight in order to reduce chest fat. A superman pull exercise recruits multiple muscle groups, resulting in more calories and fat burned. Furthermore, the exercise improves upper body posture, and while this alone will not cure man boobs, having a better posture will help with the overall appearance of the chest.
5. Low plank twists
Low plank twists are a great exercise for improving your body balance and posture, building core muscles, and strengthening your shoulders and abs. As you twist, you will notice your chest muscles contracting and, as a result – you guessed it! – you will scream! – This can aid in the fight against man boobs.