I never thought that my fitness career would ever lead me down a road that made me feel obligated to write about “How to lose man boobs”. But being in the fat loss industry for over 16 years has made me painfully aware of the magnitude of this problem. Believe it or not, man boobs are a humiliating reality for many men today. In fact, I receive emails every week asking me “how to lose chest fat” from countless guys who are desperate to find a solution to this problem. These emails are heartfelt and I try to help every one of these guys resolve their problem.
There are two components that cause breast swelling in men: imbalances in estrogen levels and excess body fat. Estrogen can fuel the growth of breast tissue. Left untreated, this particular type of breast tissue can become very solid and painful to the touch.
Excess body fat, on the other hand, will not be rock solid or painful. Instead, it will just be a cosmetic nightmare. How can you tell if your man boobs are due to tissue growth or excess body fat? Very simply. Just squeeze the area around your nipple. If the area feels as though there is a hard ball under your nipple, then you likely have tissue growth. If it is soft and pliable, then you have excess fat on your chest. In some cases, you will have a combination of the two.
The goods news is that there is a way out.
Let’s first address the estrogen levels. Aromatase is an enzyme that converts testosterone into estrogen in the body. Needless to say, we want this conversion to take place as little as possible. What can we do about this?
Eat plenty of cruciferous vegetables daily. Why? Because cruciferous vegetables such as brussel sprouts, broccoli, cauliflower, and cabbage contain a substance named indole-3-carbinol (I3C). This substance has been shown to positively affect estrogen metabolism. In other words, they block the estrogen receptors in your body. This reduces the negative effects of the testosterone to estrogen conversion that occurs naturally in our bodies.
In addition to the natural estrogen in our bodies, there are many environmental estrogens that should be avoided as much as possible. Here are seven ways to avoid common substances that can increase estrogen levels:
1) Avoid all pesticides, herbicides, and fungicides. Wash all produce well to get rid of the pesticides.
2) Have a good water filter for your source of water.
3) Use organic, whole foods and purchase hormone free meats and dairy products where possible.
4) Do not microwave food in plastic containers, and especially avoid the use of plastic wrap to cover food for microwaving. (The estrogens found in plastics have been shown to leech into foods and liquids when heated to high temperatures.)
5) Use glass or ceramics whenever possible to store food.
6) Do not leave plastic containers, especially your drinking water, in the sun.
7) If a plastic water container has heated up significantly, throw it away – do not drink the water either.
Now that we have our estrogen levels under control, let’s address the excess chest fat. No matter what some people say, you can’t target the fat on your chest specifically. Instead you must follow a program that emphasizes total body fat loss. You need to follow a sound nutritional program, perform a well-designed resistance training program and engage in high-intensity cardio activities.
Combine that with corrective chest exercises and you will quickly shape and chisel your pecs. Some of the best chest exercises to correct this problem are: Feet Elevated Push Ups, Swiss Ball Incline DB Press and Gymnastic Ring Flyes. Also be sure to avoid any chest exercises that are performed on a decline bench. These exercises tend to build muscle in the area that we are trying to reduce.
You don’t have to endure a life sentence of man boobs. You can: Be confident in the bedroom. Feel comfortable in the gym locker room. Take off your shirt with pride on the beach.
And let’s face it, women love a chiseled chest. Start this plan today and lose your man boobs forever.