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How to Get Rid of Man Boobs

How to Lose Man Boobs (1)

Do you have the dreaded "man boobs"? It's a nightmare for every man - wearing shirts or t-shirts and have man boobs showing through. Besides, having soft and jiggly flesh on the chest is the last thing any man wants - they look great on women, but not so much on men. Most men want broad, toned, and well defined pecs. Having a feminine chest can make you feel unattractive, and lead to having low self-esteem, and man boobs are not exactly the most attractive assets to have when trying to attract women. If you have your mind set on getting rid of your man boobs and reducing your chest fat, then read on.

When it comes to having man boobs, there are two main causes. The first is a medical condition called gynecomastia, or more often referred to as having "gyno". Other slang terms include man boobs, bitch tits, and moobs. The common cause of gynecomastia is a hormone imbalance where there is an increased amount of estrogen and lower testosterone. It is common for adolescent boys from ages 9 to 14 to experience some gynecomastia (30 to 60% of boys according to wikipedia.). Man boobs can also result from the use of anabolic steroids. Treatment typically involves seeing a qualified physician and taking medications or going through surgery. These topics are beyond the scope of this article, where we will discuss obesity as the cause of man boobs.

The second main cause of man boob is caused by being overweight or being obese. Man boobs is a build up of fatty tissue on the chest. While some men will have more than others, but in general, over weight and obese men will carry excess amounts of fatty tissue on their chest, thus giving them the man boob look.

Like with other fat problem areas, many falsely think that you can some how target the problems areas. Unfortunately, you cannot spot reduce. There's no way to somehow target the fat in your chest, fat on your belly, or fat on your thighs. The only way to burn chest fat is by losing overall body fat. There really isn't much you can do to only burn chest fat and get rid of man boobs. You have to follow a complete program that will work to burn off fat overall.

How to Lose Chest Fat and Get Rid of Man Boobs

When it comes to burning fat and losing weight, there are three key aspects that you must focus on to be successful: 1) you diet and nutrition, 2) a complete body workout program, and 3) a cardio training program.

Doing any one of these three will help you lose some fat; however, combine all three in a complete program, and you will see definitive results.

One of the key elements of a successful fat loss program is a good diet and nutrition program. Take a step back and evaluate how good your current diet is. Are you eating the right foods? Are your calories coming from healthy sources? Are you eating enough meals each day, or are you skipping meals? These are all factors that can prevent you from getting rid of your chest fat. We already said this above, but I'll mention it again here - you can't spot reduce. Meaning you can simply remove chest fat without losing overall body fat. Hence, your diet program must be designed to create a calorie deficit that will allow slow and steady weight loss.

While some individuals are genetically pre-disposed to become fat, for most people, bad eating habits and eating fatty foods, especially bad fats, will make you fat. I think most people already know that, yet the lure of bad foods that taste so good keeps luring you. It is important to reduce and limit the amount of daily fat you consume in your diet; however, an important distinction needs to be made between good fats and bad fats. There are 3 basic classifications of fats: monounsaturated fat, polyunsaturated fat, and saturated fat. The saturated fats are the "bad fats" that you want to avoid, and the unsaturated fats are the "good fats" which should make up most of your daily fat intake. Food sources of good fats include foods such as olive oil, nuts, and fish oil.

Get Rid of Man Boobs With Morning Cardio

We have quite a few articles discussing the importance of performing cardio in the morning for burning off body fat. So I will just summarize some of the key points here. You can read our article on getting rid of belly fat with morning cardio here.

While it is common knowledge that doing cardio helps you burn extra calories, which should help create a calorie deficit leading to weight loss. However, there are many people who do not take the most effective and efficient approach to doing cardio which would yield the best results for burning fat and reducing chest fat. Majority of people spend hours and hours on a cardio machine day in and day out, yet they still find themselves in similar shape with little to no progress to show for their hard work. Although they're on the right track about doing cardio to expend extra calories, they're not doing the right type of cardio workout, and they're not doing the cardio at the right time of the day for best results

There are two key points worth mentioning when it comes to doing cardio training sessions that work best to burn fat and help you lose man boobs.

  1. One of the best ways to burn fat off fast is to do morning cardio - perform your cardiovascular sessions first thing in the morning. You will not get better results at any other time of the day.
  2. Perform relatively short, very high intensity interval based cardio workouts, instead of long, slow pace cardio workouts. While the long cardio session will burn more calories, it is the short, intense session that will have the most benefits for fat loss.

So far, we've discussed two key aspects of what you can do to get rid of man boobs - diet and nutrition, and cardio training. In the next part, we'll discuss some exercises that can help you burn off body fat, and lose your man boobs. You may also be interested in Tom Venuto's Burn the Fat Build the Muscle training program that's aimed at helping you get all aspects of your diet and training in place to achieve long lasting results. The pic way above you see is of Tom himself at 3.7% body fat, and I guarantee you that the man knows what he's talking about when it comes to building muscle and burning fat.

>> Click here for Tom Venuto's Burn the Fat Feed the Muscle program

Part 2: Exercises to Get Rid of Man Boobs >>