I’m embarrassed to admit that I have man boobs.
It’s hard for me to even write this email, but I really have no idea how to get rid of them and you’re my only hope.
What advice do you have?
Thanks for your email and the courage to reach out.
Let’s face it: Man boobs can be a sensitive subject for men. It can be embarrassing and emasculating, despite whatever humor the name might imply.
What Causes Man Boobs?
Man boobs are generally caused by body fat, gynecomastia or some combination of the two. Often times, men gain weight in an unflattering way on top of their pectoral (chest) muscles – and this can lead to the creation of man boobs. For other men, man boobs are the result of a hormonal imbalance in a medical condition termed gynecomastia. The body produces decreased testosterone and increased estrogen, usually in response to medicine. And of course, for some people, it’s a combination of both weight gain and gynecomastia.
How to Get Rid of Man Boobs?
If your man boobs are the result of weight gain, then your remedy is a combination of cardiovascular exercise, strength training and proper diet. It’s not a magic fix, but it’s very doable. In essence, you’ll have to create a calorie deficit wherein you burn more calories than you consume – and the most effective way to do this is through exercise (and not starvation).
As cardiovascular exercise is very demanding, you’ll incinerate calories during and after your workout. Interval training is recommended for weight loss, and intervals can be practiced on a treadmill, bike, rowing machine, elliptical, etc. In a nutshell, interval training is alternating between a medium-intensity pace and a high-intensity pace.
Strength training does two things: It adds on muscle (which will burn calories all day long) and helps to shape and remodel your body, including your chest area. While a total body exercise program is recommended, put special effort into chest exercises like push-ups, the chest press, the pec fly, etc. Since you’re looking to build muscle in this area, it’s best to do a workout that combines a low number of repetitions for each exercise (6-10 reps) and heavy resistance (i.e., a lot of weight).
But if your man boobs are caused by gynecomastia due to medication, then you’ll need to talk to a physician. There may be alternative treatments, or options that are available to you. I’m not a physician, and I do understand that each situation is very different. A conversation with your doctor is strongly recommended, difficult as it may be.
But for most men, it’s a jockstrap and not a bra that is needed to treat man boobs. It’s about hitting the gym, or even exercising at home. It’s about becoming more active, stronger and healthier through exercise and proper nutrition. Man boobs are treatable, and the sooner you get the ball rolling, the better. As one of my favorite fitness quotes says: “A year from now, you’ll be glad you started today.”