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How To Get Rid Of Man Boobs

How To Get Rid Of Man Boobs

From love handles to bingo wings, everyone is working hard to make themselves look lean and muscular. There are some seriously tough areas to conquer though, one of these being the dreaded Man Boob.

Man boobs are excess fat deposits on top of the pectoral muscles on the chest, so the best way to get rid of these jiggly bits forever is to reduce your body fat.

Unfortunately there is no way to ‘spot reduce’ fat. It will have to be reduced as a whole from all round your body - not that that’s a bad thing of course. Fat normally leaves first from the last place you gained it.

Where do I start?

Exercise, especially cardiovascular training, is a great place to start when trying to reduce your man boobs.

  1. High Intensity Interval Training (HIIT) is a great option, and it can be done quickly, meaning you can fit it into your day anywhere. Try working at maximum effort for 30 seconds on the treadmill, bike, cross trainer or anything really, followed by 30 seconds of rest for 10 repetitions.
  2. Have you heard of cross fit and complex training? Now is the time to get involved. It’s essentially circuits with bodyweight and bars. It is great if you aren’t one to slog it away on a rowing machine for an hour.
  3. Try building some muscle in the chest area. This will help give this troublesome area a better shape. If you have chosen to do HIIT, your work out will be done in no time and there will be the opportunity for you to do some weights. Try bench press, with a bar or dumbbells or ask your gym instructor for other chest building exercises.

If you really don’t have time for the gym, try fitting 5 sets of 20 press ups in throughout your day e.g before breakfast, lunch time, before dinner, before bed, its not hard to find 30 seconds to smash out some press ups.

What about my diet?

Your diet is a huge factor affecting your man boobs. It comes hand in hand with exercise, whatever your goals are.

It’s not hard: eat your meat (or eggs, tofu etc if you’re a vegetarian) and veggies and calm down on the 3pm sugary snacks and after work drinks. Cut out beers for a few weeks and that on its own should have a huge affect on your body composition, as well as exercise performance and recovery. There is nothing wrong with a soda and lime, especially if it’s going to make you look and feel better in your suit.

Tried all of that, nothing works!

If fixing up your diet and exercise regime doesn’t work - and I mean really doesn’t work after you commit to it for a few weeks - it might be worth taking a trip to your local GP to see if you have a medical condition called gynecomastia, a hormonal (testosterone and oestrogen) imbalance. This isn’t very common so make sure you’ve really given your diet and exercise programme the beans before you take a trip to the doctors.

Work hard, eat well and look great. It’s that easy!

the author

Izzy Jeffs

Izzy is a British champion javelin thrower and has competed in two Commonwealth Games finals. She has competed for Great Britain on several occasions. Izzy is a personal trainer and spends a lot of time training in the gym, building muscle. When she is not training at the track or in the gym, she is eating. You’ve got to eat big to get big! .