College House, 2nd Floor, 17 King Edwards Road, London, HA4 7AE
Don’t despair if your saggy chest is getting you down because there are many things you can do to reduce your chest fat and lose those unsightly man boobs. In this article, we aim to answer how to get rid of man breasts in a month.
In this current “age of fitness,” many dudes feel embarrassed to show their flabby chests. Although no severe health conditions are associated with man boobs, it’s time to get rid of those moobs if you don’t feel comfortable in your own skin.
Men usually gain extra tissue on their chest through regular weight gain. It is important to note that visiting your doctor is well-advised if you quickly gain chest fat. Then you can check that nothing more serious is going on.
If those moobs are a result of a bad diet and a lack of exercise, you will be able to lose your male breasts by adjusting your diet, partaking in regular cardio exercise, and hitting the gym to re-sculpt your chest muscles.
But let’s not B.S. here! Losing your moobs overnight isn’t going to happen, but with the requisite amount of hard work and dedication, most guys will see a visible difference in as little as 30 days. And with persistence, your male chest fat could be a thing of the past in as little as a few months.
Good cardio sessions burn more calories than regular weight training. What’s particularly awesome about cardio is that the body’s metabolism stays elevated for hours after the exercise.
Some great exercises to get rid of chest fat include running/jogging, cycling, jumping rope, and using a StairMaster or an elliptical trainer. You might like to read our article on how to start running when you are overweight.
A routine of 30 to 50 minutes of cardio daily, four or five times per week, is recommended. If you’re in a hurry, even 20 minutes four times per week should see half-decent results (if done alongside a calorie-controlled diet.)
To eradicate stubborn chest fat, a reduction of calories is vital. Reducing your consumption of fats and carbs is necessary. When done with regular cardio workouts and a strength training schedule, actual results are achievable in as little as a month or two.
To track your calorific intake, use one of the many apps or websites to assist you. The hot app right now is called MyFitnessPal, and it’s available on IOS and Android.
You can also use the Fat Secret website. Fat Secret is a free calorie counter incorporating a food journal, a nutrition database, fabulous recipes, and even an exercise log.
Did you know that gym work can burn up to 400 calories per hour? And more interestingly, when your gym session is combined with a calorie restriction, this number can rise to 600 calories per hour!!!
Lifting weights is great because it burns calories, tones the muscles, and boosts testosterone levels.
Aim for four or five weekly weight-lifting workouts and choose a program covering all muscle groups. This exercise will also elevate your metabolic rate and increase the body’s androgen levels.
We are also big fans of exercise resistance bands. These are great for intense workouts and have less impact on bones and joints than regular weights. I like the sets from Bodylastics, which you can see on Amazon by clicking here.
Gynecomastia (often known as man boobs or moobs) is when the male chest tissue becomes larger. It is most prevalent in pubescent boys and aging men.
The condition is not usually a serious health risk, but if associated with the following symptoms, you should consult your doctor as soon as possible.
Obesity in men can increase estrogen levels as men get older, but in most cases, being overweight is the most common reason for man-tits.
Gynecomastia is caused when male estrogen levels are too high and out of balance with testosterone levels.
In addition to the unappealing physical appearance, gynecomastia sufferers can feel embarrassment and depression. If you are concerned about the mental health aspect of this issue, you should talk to your GP or a certified counselor.
In many cases, gynecomastia will reduce with time, but if you’re in a hurry, get a beach body for summer, cut the carbs, hit the gym, pound the streets, and lose those moobs!!
The worst foods to avoid are unhealthy (mainly junk food). Foods that are high in fat and have a low nutritional value should be avoided.
Any foods made with refined carbs are naughty. Starchy foods like white bread, white rice, baked goods, breakfast cereals, and sweets should be “off the menu.” Generally, check the labels and avoid anything with added sugar.
Sugar or any of its evil associates will impede your progress in losing your male breasts. Always check the labels of food products and keep an eye out for sucrose, dextrose, fructose, and corn syrup. All of these are big no-nos.
It’s better to adjust your lifestyle more than your diet. Instead of signing up for a fad diet, it’s much more sensible to adopt a healthier lifestyle (while maintaining a regular calorie deficit.) As long as you keep this deficit going, it’s reasonable to expect to lose 1 to 2 pounds each week by dieting alone.
Aim to consume meals with high nutritional benefits. Foods that should be finding their way into your shopping basket are whole grains, veggies, fruit, low-fat dairy foods, and any lean protein sources such as fish, chicken, and nuts.
And remember to stop giving yourself massive portions at mealtimes. Keep portions of calorie-rich foods to a minimum and fill your plate with plenty of fresh fruit and veg.
Eating regular, nutrient-dense meals is essential, and by choosing whole nutrient-rich foods, you can gradually lose weight, eventually reducing your chest fat.
If you tire of covering your man jugs with carefully selected stealth clothing, there is hope! By adopting a clean living and healthy lifestyle with regular cardio sessions and gym strength workouts, you will gradually lose those excess pounds and, in turn, see a reduction in the size of your moobs!
A big thanks for the image Meat-Eaters eat BeefSteak, a Flickr photo by Paleo-Crossfit-Omnivore-Lowcarb-NonVegan-Meat-Diet shared under a Creative Commons (BY) license.