The big reason you have man boobs in the first place is that your body has a sensitivity to estrogen. Gynecomastia affects 30 to 50% of healthy men sometime in their life according to the Cleveland Clinic Journal Of Medicine. Gynecomastia is basically when your body has elevated estrogen levels. This causes your body to store fat in your chest. Hormonal imbalances have been found to be largely responsible for the development of getting man boobs in the first place.
The number one thing you can do to get rid of your man boobs is to increase your testosterone levels naturally. Testosterone will decrease as you age so it’s important to do the things that will keep it elevated. The best way to combat higher estrogen levels in your body is to increase the overall testosterone you’re producing.
What is a sign of Gynecomastia?
Swollen male breast tissue caused by a hormone imbalance. Male breast tissue swells due to reduced male hormones (testosterone) or increased female hormones (oestrogen). Causes include puberty, ageing, medication and health conditions that affect hormones. Symptoms are breast tissue swelling and tenderness. Treatment may not be required in some cases. In other cases, treatment focuses on managing the underlying condition. Rarely, medical or surgical treatment is necessary.
Lose overall weight
There are high chances that after you lose fat, you will get rid of man boobs also. So eat a healthy and balanced diet and workout regularly to lose weight. I had recently written a detailed answer on “how to lose weight” on a website called Quora. You may want to check it out.
Cut down Alcohol
Alcohol intake produces a suppression of plasma testosterone.
Take no stress
I understand that this physical condition can be really embarrassing. However, it is not dangerous. Please do not feel stressed about it. Stress makes the cortisol level go up and testosterone level down making the condition even worse.
Eat healthy fats
A male should consume around 70 grams of healthy fats everyday. Healthy fats boost our testosterone levels. Nuts, seeds, fish are some of the great options.
Sleep well
Again, lack of sleep can decrease our testosterone levels. So make sure you take a sound sleep of 7-8 hours daily.
Leg workouts
Even a single leg workout session can improve the testosterone levels drastically. So, do not miss your leg workouts especially when you are dealing with man boobs.
Gyno workout
Some of the specific exercises which will help you get rid of extra chest fat are bench press, inclined dumbbell press, pull over and dumbbell fly. There are some great push up exercises which will help you lose the chest fat. One of the most effective are close grip push ups, inclined push ups, elevated hand push ups.
Best Exercise to reduce man boobs or treat gynecomastia
- Jumping Jacks
- Medicine Ball Passes
- Pushups
- Plank to Push-Up
- Standing Cable Fly
- Bench Press
- Sprints
- Incline press
- Chest flys
Is It Possible to Get Rid of Man Boobs?
if an increase in chest size due to increased fat stores has led to self-consciousness or embarrassment, reducing your total body fat percentage through a combination of diet and regular exercise can help you get rid of “man boobs.” One thing to keep in mind is that “spot reduction” isn’t really possible. This means that cranking out 20 sets of bench presses in the hopes of reducing fat in your chest isn’t your best approach to actually losing the fat. While bench presses can certainly help build muscle mass in your pecs, doing exercises that only focus on your chest is unlikely to speed your metabolism enough to garner significant fat loss.
Does gynecomastia go away?
Generally, gynecomastia isn’t a serious problem, but it can be tough to cope with the condition. Men and boys with gynecomastia sometimes have pain in their breasts and may feel embarrassed. Gynecomastia may go away on its own. If it persists, medication or surgery may help.
What causes gynecomastia?
Gynecomastia is an overdevelopment or enlargement of the breast tissue in men or boys. The breasts become larger. They often grow unevenly. It is often caused by changes in levels of the female hormone (estrogen) and the male hormone (testosterone).
Can gynecomastia go away with exercise?
Gynecomastia does not mean that someone has extra fat from being overweight. It is caused by additional breast tissue. Doing exercise or losing weight will not reduce the breast tissue in gynecomastia.
How long does gynecomastia last for?
It usually goes away within 6 months to 2 years. In adult males, gynecomastia is usually caused by another condition, such as liver or lung cancer, cirrhosis of the liver, overactive thyroid, or by hormone problems, such as cancer of the pituitary gland, adrenal glands, or testicles.
How can exercise reduce gynecomastia?
Exercises to Help Gynecomastia. It’s not possible to specifically target an area for fat loss. As a result, there are two main types of exercises to reduce the appearance of gynecomastia: cardio exercises to help burn general body fat, and chest exercises to help increase the size of the pectoral muscles.
How can I reduce gynecomastia?
Likewise, quitting triggers for gynecomastia (such as steroids, drugs, and excess alcohol consumption) can eliminate the cause of gynecomastia. Weight loss, dieting, and exercising can reduce body fat, which may also decrease the size of male breasts.
What foods cause gynecomastia?
Certain foods—e.g., dried fruits, flax seeds, soy and tofu—are high in estrogen-like phytoestrogens, which might contribute to gynecomastia. That said, Corbin mentions that phytoestrogen-rich foods are more likely to affect people who are already prone to gynecomastia (like those who experienced it in puberty).
How do I know if its gyno or fat?
To the touch, it feels like a rubbery lump under the nipple affecting one or both. Indicative appearance includes a resemblance to that of a woman’s breasts. Often, gynecomastia is confused with the expected presence of fat tissue, particularly among young men who are overweight.
Can gynecomastia be cured without surgery?
Gynecomastia often goes away without treatment in less than two years. Treatment may be necessary if gynecomastia doesn’t improve on its own or if it causes significant pain, tenderness or embarrassment.
Can liposuction surgery get rid of gynecomastia?
Surgery to remove the breast tissues usually involves liposuction of the excess fat, surgical removal of the excess glandular breast tissue through an incision in the margin of the nipple-areolar complex and/or skin excision (in very large male breasts).
Best Supplements To Get Rid Of Man Boobs
Here’s a list of supplements have been found to increase testosterone and help get rid of your man boobs.
Vitamin D3 – If you’re deficient in vitamin D it can contribute to lower testosterone. The bad news most people are already deficient. Sunlight is a great, but you should also be supplementing with vitamin D3.
Magnesium – Studies have found magnesium to have an effect on your testosterone levels. Many men today are deficient in magnesium as they don’t get enough from their diet. This study found those who took magnesium were able to increase their testosterone levels in four weeks.
Probiotics – Studies have found a strong link with probiotics and the health of your hormones. If you’re not getting enough of these healthy probiotics then you could end up having an imbalance of hormones including lower testosterone. This study found probiotics were able to sustain youthful testosterone levels in aging mice. Pro-X10 by BioTrust is a great probiotic supplement.
Fish Oil & Krill Oil – Taking an omega-3 supplement like fish oil or krill oil will probably not directly increase your testosterone. But omega-3 supplements will help to lower the inflammation in your body and help you lose weight faster.
B vitamins – B vitamins play a major role in the production of testosterone. Many men in the Western diet aren’t getting enough of these B vitamins which are crucial for testosterone.
Zinc – if you’re not getting enough zinc then there’s a good chance that you’re going to have lower testosterone levels. Adding zinc to your diet will be able to help stimulate the production of testosterone in your body. Try eating more oysters in your diet too.