The psychological weight of man boobs
Man boobs are a common problem that affect many men, especially if they are overweight or obese. It is also frequently a consequence of the aging process, with the loss of muscle and the gain of some extra pounds of fat.
Man boobs are many times referred to as “Moobs” and in addition to possible physical discomfort, there is also a psychological impact on men who suffer from moobs. It is very frequent for men with moobs to experience shame, anxiety and lack of confidence on themselves. Society’s masculine image usually includes a chiselled chest and this pressure can be has harmful as the physical risks associated with excess of weight.
With the increase of obesity in teenagers, this problem is even more serious since it can easily lead to isolation, depression and low self-esteem problems.
Moobs cause
Most often moobs are the result from deposits accumulation in the chest area, principally under and around the nipple area.
In more exceptional situations, the cause is the abnormal development of breast tissue, that would usually only be found in women. The breast tissue developed in males is called gynecomastia. Some very thin men have a moobs due to this reason, not because of fat deposits but because they have developed some breast tissue. In such cases, surgery might be required to fix the situation.
This situation also occurs in teenage boys, that experience a very embarrassing experience. This can be transitory and due to the hormonal shifts that occur during adolescence. In case this situation does not improve with time, a surgery might be required.
In order to understand if you have fat deposits or breast tissue, you can carry out a small test. Gently pinch or squeeze the tissue around your nipples. If you fill something hard or lumpy, this is usually breast tissue. If it feels similar to your belly fat it is probably just the result of fat deposits.
In case you have gynecomastia, or you are in doubt, contact your doctor for further guidance.
Tips to reduce gynecomastia:
- Take your medicines as instructed by your doctor.
- Implement life habits that increase the production of testosterone and decrease the production of estrogen.
- Follow a healthy diet. Consider getting professional guidance from a nutritionist.
- Avoid alcoholic drinks.
- Ensure you have good 8 hours sleep daily.
Combine these with physical exercise and you will see a decrease on the amount of breast tissue. Be patient and you will see consistent results.
How to get rid of Man Boobs?
In most cases men with moobs will also have excess of weight distributed over their body. As much as it would be convenient, there is no way to burn the fat on that area alone. So the basic principles to get rid of your man boobs are:
- Start a consistent calorie restrictive diet
- Start full body exercises to burn as many calories as possible
- Complement this with local exercises to start building muscle in the chest area
Calculate how many calories you need per day here.
The objective is clear, with the diet and full body exercises you are reducing burning calories and forcing the body to consume the stored fat all over the body, and with the localized exercises you are aiming to increase your pectoral muscles to fill in the free space that will be left under the skin. This process will not be immediate and consistency is key to be successful.
When choosing the best moob exercises the following aspects were considered:
- Number of muscles used in the exercise
- Using the biggest muscular groups
- Easiness of doing these exercises anywhere with limited equipment.
Best exercises for man boobs:
- Lunges for 1 minute
- Push ups – the number will depend on your fitness level but aim for 10-20
- Knees up for 1 minute
- Mountain climbers for 1 minute
- Burpees for 1 minute
- Crunches for 1 minute
- Slow squats for 1 minute
- Push ups – 10 to 20
- Rope jumping for 1 minute
Before you start, make sure to warm up and stretch. Pay attention to the form while doing these exercises and be patient with yourself specially in the beginning.
Once you have completed this round rest for 1 to 2 minutes and restart. Improve your fitness until you can do 3 rounds in good form and feel comfortable with the exercise. Once you feel you can progress you can increase the number of rounds or to be more efficient increase the time and number of repetitions per exercise.
As you will soon see, these exercises will workout all your body but be specially demanding on your legs, making use of that huge muscle tissue to accelerate your metabolism and burn fat as fast as possible.
You will see the results will be exponential. The more muscle you build the easier it is to burn fat and build more muscle.
What to expect from the Best Exercises For Man Boobs?
The results are not immediate but you will start seeing results faster than you think. Make sure to:
- Have a consistent healthy calorie restrictive diet
- Ensure good 8 hours sleep daily
- Drink plenty of water
- Stick to the plan and focus on performing the exercises in the correct form.
Train every other day or on a daily basis if you can, and you will be surprised how quickly your body shape will change and replace your man boobs by strong pectoral muscles.
With Best Exercises for Man Boobs, not only your chest but all your body will become more fit and athletic and this will boost not only your physical performance but also your self-esteem.