A sensitive topic for many men, but ‘man boobs’ are a real and unfortunate condition them some men suffer from. The medical name for this condition is gynecomastia, which is most often seen in boys during puberty, but can in rare cases continue into later life.
Some men accumulate excess fatty deposits on their chest, and these fatty deposits often start to look like small breasts, which is why they are often referred to as ‘man boobs’. It is a medical condition, which is due to genetics. Our genes determine where we accumulate fat. Men mostly accumulate visceral fat, which surrounds the internal organs.
Women mostly accumulate subcutaneous fat, which builds up under the skin on the breasts, thighs and buttocks. However, sometimes the genetic wiring gets muddled, and women develop small bot bellies, and men develop female like breasts. So, how can you lose your ‘man boobs’? Can it be done with diet and exercise?
The are several ways to tackle ‘man boobs’. Extreme methods may involve surgery to remove fatty tissue or hormonal treatments to encourage the body to relocate its fat deposits. However, exercise and diet can help too.
If the medical approach is not an option, then the only way is to drastically reduce overall body fat. Although some recent research has suggested that spot reduction of fat is possible by working adjacent muscles, the best course of action is to aim to reduce total body fat and also build muscle to increase metabolism.
Intensive bodyweight circuit training exercises are possibly the best way to start this process. A major advantage of circuit training is that it can be done in the privacy of your own home, so there is no need to feel self conscious when working out. Also, it is free, as it requires no equipment or gym memberships. For those that are not sure if bodyweight circuit training will get you fit and toned, then remember that such exercises form the basis of most military fitness training and martial arts training.
We have several circuit training workouts featured here on MotleyHealth.com that will be suitable. However, this routine will also help you to burn fat and build muscle:
Once you have completed this circuit, take a short breather, then repeat. Aim to complete 500 exercises to start with. Star jumps can make up a bulk of these. A typical session may include three circuits (i.e. the above set of exercises repeated 3 times) with 150 star jumps, 125 squats, 50 lunges, 50 press ups, 75 crunches and 50 squat thrusts.
As you progress you can add more exercises, especially press ups. With a lean diet (see our fat burning food diet) and a healthier lifestyle you may be able to manage your body fat better.
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