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Gynecomastia or ‘man boobs’ is a common condition that many men suffer from. Man boobs are primarily excess fat which is depositing itself in the chest area. This can occur because of oestrogen levels being too high or it can be caused by a sedentary lifestyle. The best way to get rid of man boobs is to put into action a good workout and nutrition plan and to actually follow through with it. The aim being to:
1.Lower the body fat percentage in the body which will in turn shrink the man boobs considerably.
2. Implement weight training exercises which will build new muscle tissue and sculpt the chest area.
Specific exercises can help by building up the muscle group underneath the breast tissue. When your body loses or burns fat, it does so in a global sense; that is, it doesn’t just reduce fat in one area, but all areas.
Aerobic exercises
Aerobic exercises convert your fat into energy at the quickest rate. If you’re serious about getting rid of man boobs, interval training can be very effective although fairly intense, and this is excellent for burning massive amounts of calories fast. Jogging, fast walking, cycling, rowing are all aerobic exercises which can work great for burning this excess fat.
The problem is that many guys try to do spot reduction exercises alone. Spot fat reduction is just not possible. You cannot lose fat in you arms by doing 100 bicep curls a day, the same goes for chest fat. You have to do a wide variety of cardiovascular exercises consistently to see a difference.
Anaerobic exercises
Anaerobic exercises (weight training) are also an excellent good way to get rid of man boobs. Incline bench presses being one of the most effective exercises you can implement into your routine.
There are no specific exercises to “spread your chest” but anaerobic exercises such as barbell/dumbbell press and crossover flys, will serve to tone up and tighten the pectoral muscles, and you’ll eventually get a more defined and sculpted chest again.
Just remember: The aim is to reduce your overall fat percentage while building muscle tissue.
With a combination of aerobic and anaerobic exercise it is possible for you to conquer your man boob problem. The most important thing would be to watch your calorie intake and stick to a good exercise routine. Do this and you will see a marked improvement.
