If you have true Gynecomastia due to a hormonal imbalance or other medical reasons then the suggestions below may not fully cure the condition, however, they won’t do you any harm either. If, on the other hand, you have Gynecomastia due to being overweight then the condition may well be manageable by exercise, eating healthily and some lifestyle changes.
Here are some tips on how to lose man boobs naturally without drugs or surgery:
A Healthy diet can get rid of man boobs, help you to lose weight and improve your general health.
A balanced, healthy diet is a good way to lose weight and can significantly improve the appearance of the chest area.
A regular intake of foods that are high in vitamins, minerals, and fiber can help to eliminate chest fat. Cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, kale, cabbage, collards, kohlrabi, mustard greens and bok choy all contain vitamins, fiber, and disease-fighting phytochemicals.
A variety of high-fiber complex carbohydrates provides you with additional energy and stamina. Try to avoid taking in refined carbohydrates such as; Puddings and custards, Potato chips, Cookies, Cakes and sugar because they tend to increase fat storage.
Foods that are high in vitamins E, B, and zinc will help to increase the production of testosterone which in turn will help to build muscle and reduce breast fat. Foods such as Celery, Asparagus, Avocado, Brazil nuts, Garlic, Ginger and parsley all have natural properties that can increase testosterone levels.
Regular Cardiovascular exercise is a great way to reduce body fat.
Ultimately, the most effective way to reduce man boobs is regular exercise, however, it needs to be done correctly to obtain the required results.
One of the best programs that i have come across is called the “Chest Coach System” by Cliff Manchaster, who has had many years of experience assisting men to lose excess chest fat.
What he has discovered is quite amazing… Typical diet plans and exercise routines simply don’t work in eliminating man boobs.
This is not my program, but it’s probably the best system i have seen for helping men to get rid of man boobs fast. The course itself is very well written and easy to understand.
Cardiovascular exercises are a terrific strategy to boost the metabolism. Regular cardiovascular exercise will burn a large number of calories very quickly. Cardio exercises burn fat from the whole of the body and since pseudo-gynecomastia is caused by surplus fat in the chest area, it can work quite quickly.
There’s no ‘right or wrong’ cardio exercise, the best choice is the one that you enjoy doing and will work hardest at. Running, walking, rowing machines, cycling, and eliptical machines are all great for getting the cardiovascular system working.
Weight and strength training to reduce man boobs:
Weight and strength training exercises can be a great way to reduce gynecomastia and improve your overall fitness at the same time. Instead of just concentrating on your chest muscles, develop an overall exercise routine that also targets the other areas of your body.
Take it slowly:
Over-training yourself and pulling muscles will not only put you off training it also won’t give your body time to recover between sessions. The key to building testosterone and muscle is work and rest.
Exercise equipment that can help to reduce man boobs:
Many men with gynecomastia don’t feel comfortable exercising if front of other people at a gym, if this is indeed the case there’s a very simple solution that will allow you to train in the comfort and privacy of your own home. Build your own gym!
You may think that the expense and space restrictions will prevent you from setting up a home gym, however, home exercise equipment is now very affordable and many pieces of kit can be folded and stowed away. One of the cheapest places for exercise equipment is Amazon.com.
You don’t need to spend thousands on a range of exercise equipment when all you need is a simple elliptical trainer, rowing machine or treadmill and some weights. Many exercises can be done with just a mat!
Don’t throw in the towel:
Regardless of how difficult you’re finding the physical exercise routine, if you decide to quit half way through you will be undoing all of the good work you have done and what muscle mass you’ve developed will quickly turn back to fat.
It’s a fact that one or two units of alcohol a day can help improve the health of your cardiovascular system, however, excess amounts of alcohol taken on a regular basis or in binges can lower testosterone levels in the male body. Therefore you should limit your alcohol intake to a sensible level such as 1-2 units a day, this will give you the health benefits and lessen the risk of reducing your testosterone levels.
Make sure you get enough sleep:
Sleep doesn’t just help with recovery from exercising it also promotes the production of essential muscle building hormones such as growth hormones and testosterone. When you’ve had good nights sleep and are well rested, you will have much more energy and your hormone levels will be elevated, which all ads up to better muscle building results.
Man boob reduction pills and potions:
Be very wary of the magic cure, man boob reduction pills and potions that are available on the internet, there are some outrageous claims on some of the websites that are promoting them. If you are tempted to try them out, do some research first. Search for the drugs name on body building blogs and forums to get real user reviews and feedback. Ask your doctor if they have ever heard of the medication and if it is safe to take.
If you have pseudo-gynecomastia caused by being overweight or a hormonal imbalance then I’m sorry to disappoint you but there is no easy way to quickly get rid of man boobs. Exercise, diet and lifestyle changes are the only way to reduce man boobs without surgery.
The first step in the man boobs reduction process is to visit your doctor. You will then know if you have gynecomastia or pseudo gynecomastia and can start to deal with the problem in the most appropriate way.