Hacks to help you eliminate those dreaded moobs and tone that chest!
News flash: Men have breasts too! Fortunately for most men, the high testosterone levels during puberty does not allow the breast tissue to develop like in women! Yet, guys in their teens, 20s and sometimes even 30s, may develop moobs or man boobs, due to two reasons….
a. Accumulation of excess fat around the chest courtesy of an unhealthy lifestyle.
b. Gynecomastia, an endocrine system disorder—which causes hormonal imbalance and results in bigger male breast glandular tissue. Liver disease, thyroid disorders and lung cancer can all cause gynecomastia.
Certified personal trainer, Bhaskar Shetty says, “To get rid of moobs, first change your diet. Add more protein, reduce carbs and exercise portion control. If you’re a beginner, start with weight training and cardio combo for optimum results.” If you have a hormonal condition, it’s best to consult a doctor and treat gynecomastia. For the rest of the men carrying flabby pecs, here’s what you need to do to eradicate moobs….
1. AMP UP THE CARDIO
Breast tissue, in both men and women, feeds off oestrogen (the female sex hormone). Typically, women have more of it as opposed to men, who have androgen hormones like testosterone. Moobs occur when the oestrogen-androgen balance goes for a toss! Studies have revealed that an increase in adipose tissue may result in the increased conversion of testosterone into potent oestrogenic hormone. So, less body fat/adipose tissue = no chance of developing moobs! For this, make sure you do cardio exercises like brisk walking, jogging, cycling, swimming or running on a treadmill—that get your heart rate up at least for 45 minutes, six times a week! If you don’t have any pre-existing health conditions like diabetes—do your cardio in the morning on an empty stomach—to help you to burn fat as well as fire up your metabolism for the day!
2. DO LOWER REPS WITH HIGHER WEIGHTS
The worst thing you can do in your fight against moobs is lifting weights without burning any fat—meaning, they will only end up looking more pronounced! Ouch! Instead, focus on lower reps using higher weights, which will help reduce overall body fat and tone muscle!
3. THE MOOB-BURN CIRCUIT
Start with Push-ups. If you are new to push-ups, start with your knees on the ground and then move on to a regular push-up. Next up, the Incline Dumbbell Bench Press. Using dumbbells instead of bars makes you control the weights. This forces you to engage multiple muscles in your shoulders, arms and back. Follow this up with a move every fitness expert recommends to combat man breasts—the Flat Bench Press. Finally, the Decline Dumbbell Press. It targets the underside of your pecs, and will help create a balanced, defined chest. Mumbai-based certified personal trainer and sports nutritionist, Bhaskar Shetty says, “If you’re someone who’s just starting to workout, make sure to do these under supervision—as form is very important to avoid injury! Do four sets of 20-25 reps of each variation two to three times a week for results; when combined with cardio and a clean diet!”
4. SKIP SUGARY TREATS
This one’s a no-brainer. Need to get rid of your moobs? Then, say adios to dessert! Anything loaded with sugar is just empty calories with no nutritional value. High-sugar diets contribute to prolonged elevated blood sugar and insulin resistance—all of which are linked to weight gain and excess body fat. We know you’re human, so a small piece of quality dark chocolate won’t hurt you when consumed in moderation of course!
5. DITCH THE BOOZE
Booze also adds empty calories and gives you no other value other than a hangover! Most alcoholic beverages have a high sugar content, especially your favourite cocktails. Besides, alcohol is said to suppress your hormones, especially testosterone (refer point number 1). So, if you have unwanted cleavage stop drinking daily!
Lose a little fat, tweak your diet and hormonal imbalances, and sweat it out regularly—to mould your moobs into hard muscle!
[All Images Credit: Shutterstock]