What are man boobs?
Breasts. Yes, men do have breasts — even milk ducts. For the vast majority of men, the breast tissue does not develop like it does in women due to high testosterone levels during puberty.
There are several medical conditions that can cause breast enlargement in men. One is gynecomastia, which can cause swollen breast tissue and even breast tenderness. This condition is usually caused by some issue with testosterone, leading to more estrogen in the body.
However, for the majority of men, man boobs are simply a result of having excess fat on the chest. Your pectoral muscles are underneath the layer of fat. So, by losing body fat and gaining muscle, you can work to get rid of your man boobs.
You cannot target fat loss in one particular area on the body, but you can work to strengthen the muscles in specific areas. If you’re looking to lose weight, getting regular cardiovascular exercise can help. Try activities like walking, jogging, swimming, or cycling.
You can get a decent chest workout at home by doing push-ups. Or, you can head to your local gym. There are many different weight machines that are often available at a gym. Before you start using these machines, ask your local gym staff or a personal trainer to show you how to use the machines. Getting proper form is important — it will make the exercises more effective and keep you safe from injury.
Here are three chest-specific workouts you can try at a gym:
Barbell bench press
Set your barbell on the rack and position yourself to take the medium grip on the bar.
- Lift the bar and hold it straight over your body.
- Breathe in as you lower the bar mid-chest.
- Breathe out as you return back to your starting position.
Lowering the bar should take longer — twice as long — than raising it back up. When you’ve completed your set, return the bar back to the rack.
Pec deck machine
Before you sit at the machine, select how much weight you want to work with using the sliding pins.
- Adjust the seat so the handles are the same height as your chest.
- Sit down and grab the bar handles, and bring them toward one another as you exhale and contract your chest.
- Return to your starting position with an inhale.
Always keep your elbows slightly bent. Also keep your back arched. This will help you target your chest rather than your shoulders.
Bent-forward cable crossovers
- Select your desired weight from both sides of the machine before you start.
- Stand in the middle of the machine and grab the handles with your palms down.
- Lean your body over (maintaining a flat back) so the cables line up with your chest muscles.
- Push your arms down and in toward each other (crossing over) as you exhale.
- Return to your starting position slowly with an inhale.
Losing weight through diet is another way to get rid of excess fat all over your body. Try making small changes to your overall eating routine. For the most sustainable weight loss, aim to lose around one to two poundsTrusted Source each week.
Before you change your eating habits, you may want to keep a food diary to see what you’re eating currently. Cut out foods that are high in calories and low in nutritional value, like soda, candy, and other sugary snacks. Replace them with whole grains, lean proteins, and other healthy, whole foods.
Consuming fewer calories from food and beverages doesn’t need to leave you hungry. Instead of thinking about all the foods you cannot eat on your diet, think about what you can add into your day. Fruits and vegetables are low in calories and high in nutrients, water, and dietary fiber.
These tasty snacks, for example, contain just 100 caloriesTrusted Source (or fewer):
- Medium apple
- Medium banana
- Cup of steamed green beans
- Cup of blueberries
- Cup of grapes
- Cup of carrots, broccoli, or bell peppers plus two tablespoons hummus
You may feel tempted to take supplements promising fast weight loss. These products are not tested by the U.S. Food and Drug Administration and may not be safe or effective. Speak to your doctor before taking any supplements.
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Sex, sunbathing by the pool, charging into battle on horseback – there are certain things in life that are best enjoyed without a shirt on. Sadly, however, there’s a cruel affliction hellbent on depriving men of these simple pleasures.
Man boobs – medically, gynaecomastia – is often the result of a hormone imbalance, when a man’s ratio of oestrogen to testosterone shifts too far to the female side. It’s a problem that affects around half of all men, according to the Cleveland Clinical Journal of Medicine.
But that doesn’t mean you need to start shopping in the lingerie section. Regardless of how you grew them, your man-nary glands can be remedied. What can’t be shed in the gym can be concealed with clever wardrobe choices and what can’t be concealed can – in extreme cases – be removed with the help of a skilled professional.
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What Are Man Boobs?
Of all the indignities age thrusts upon your body, a sudden swelling in your chest might be the toughest to stomach.
Man moobs are caused by the formation of excess fat or breast tissue, which gives the appearance of breasts. For sufferers, it can be an extremely embarrassing issue, leading to problems with self-esteem, body confidence and an overall decline in mental well-being.
Gynaecomastia VS Pseudogynecomastia
If you’re going to stand any chance of getting rid of yours, it’s important to know how they got there in the first place. According to Dr Dennis Wolf at The Private Clinic of Harley Street, there are two main types.
“Gynaecomastia is true enlargement of the breast tissue in the male chest,” he says. “All males have some element of breast tissue, and this can sometimes grow due to hormone fluctuation or weight fluctuation.” Occasionally, this can also be due to steroid use; we’re looking at you, gym bunnies.
“Pseudogynecomastia,” he adds, “is an enlargement of the chest appearance, but not due to breast tissue alone. In most cases, this is a combination of fat and gland, but mainly fat. The cause of this is weight fluctuation.”
So, to break that down: gynaecomastia = hormone-related enlargement of breast tissue; pseudogynecomastia = enlarged breasts due to an increase in body fat.
Why Do We Get Man Boobs?
So, you’ve got the moobs like Jabba. Life’s just not fair, is it? Well, no, that much should be obvious. However, there may be certain things contributing to your bountiful bosoms that are within your control. While it’s not guaranteed that cutting out sugar or choosing a new moisturiser will flatten your chest overnight, a few lifestyle tweaks can have a positive effect.
Obesity
Consuming more calories than you’re burning off is a surefire way to put on weight. And one place that weight could choose to appear is on your chest.
Not only do bad eating habits increase fat, but this extra fat creates an imbalance of a hormone called leptin, which can inhibit the production of testosterone, making matters even worse.
You might have embraced balding, navigated a mid-life crisis and developed a prize-winning belly, but life ain’t through with you yet. Just when you thought there couldn’t possibly be any new ways for old age to shaft you: man boobs.
From around the age of 50, testosterone production in men begins to deplete rapidly. By the time most hit 80, their levels have dropped between 20 and 50 per cent, meaning that as you age, it becomes harder to keep a fuller chest at bay.
Excessive Alcohol Consumption
Big breasts and a floppy sausage aren’t exactly top on the list of things most guys want, but on the list of unpleasant alcohol side effects, they’re right up there.
It’s no secret that drinking too much of the good stuff can cause you to gain weight. But particularly hoppy beers have also been found to increase estrogen levels, in turn stimulating the production of breast tissue.
Beer has a lot of unwanted calories
Natural Oil-Based Products
That thistle and lavender beard oil may make your chin wig glisten like the morning dew in an alpine meadow, but it could be hiding a dark secret.
Research has shown that using products containing natural oil-based ingredients like lavender and tea tree oil can cause a hormone imbalance when absorbed into your bloodstream due to their estrogen-like properties.
Steroid Use
If you’re a steroid-pumping swole bro, you’ll know that your illegal drug of choice is designed to make certain parts of you balloon in size (while possibly shrinking others). However, we’re willing to hazard a guess that the body part you’re aiming to grow probably isn’t your melons.
Anabolic steroids are essentially synthetic testosterone, some of which can be converted into estrogen by the body. When this happens, it can cause gynaecomastia and some suspiciously bulbous pectorals.
Illness
It’s rare, but tenderness or swelling in the breast area can be indicative of an underlying medical condition such as kidney failure, liver disease or Klinefelter syndrome, the name given to when a man is born with an extra X chromosome.
If you notice any changes in your chest that can’t be attributed to bingeing on beer and sausage rolls, get in touch with your doctor to find the root of the problem and find a cure.
Certain illnesses can cause man boobs
How To Get Rid Of Man Boobs
In addition to smaller lifestyle changes, there are also several proactive steps you can take to banish unwanted boobs for good. But before you embark on your path towards flat-chested freedom, it always worth consulting your doctor first.
Boycott The Burgers
If you really want to lose weight and, as a result, your man boobs, a good diet should be the first port of call.
Reducing your carb intake, swerving sugar and swapping fat with lean meats and plenty of protein will get you off to a good start. Fruit and veg are your friends, too. In short, you need to be aiming for a healthy, balanced diet to wave those moobs goodbye.
Get A Sweat On
Shedding body fat is largely down to diet, but hitting the gym will certainly speed things up and get you fit and toned in the process.
Not only that, pumping iron increases testosterone, which is exactly what you need in order to achieve a set of paving slab pecs.
Just as the wrong kind of drugs can cause issues that lead to gynaecomastia (consider moobs a punishment from your body), the right kind can help solve them.
If the culprit of your increased cup size is an upset in levels of testosterone and oestrogen, there are medications available to adjust the hormone imbalance and reduce the symptoms.
Moob Reduction Surgery
In severe cases of gynaecomastia, no amount of jogging, lifting, dieting or other lifestyle changes will rid you of your chest. If you fall into this category then don’t despair, there is still an option.
Breast reduction surgery is now one of the most common cosmetic procedures among men. Do some thorough research and book in for a consultation with a surgeon who will find the best way to handle your case.
Man breast reduction surgery
How To Dress For Man Boobs
As much as we rate their ability to transform someone’s appearance, clothes alone aren’t enough to solve what is a complex medical issue. Nonetheless, you’d be amazed to learn what a difference some clever colouring mixed with a flattering fit can make on the surface. Try these three tips to fool your way to a 2D chest.
Fit
Regardless of your body shape, clothes should always hang casually, rather than clinging to your body, but particularly in this case, when the aim is to conceal any lumps and bumps.
“It goes without saying but don’t wear tops that are too tight,” says stylist Sarah Gilfillan, who founded the men’s personal styling service SartoriaLab. “Instead, opt for things that fit but skim over your chest.”
Fabric can make a big difference, too. “For T-shirts, choose something in a pique or similar densely woven fabric that has more structure to it, rather than something floppy like a linen mix or thin cotton,” adds Gilfillan, who also suggests anything woven with stretch or lycra.
How To Dress For Man Boobs – Fit
Style 
Say goodbye to your humps by being selective about what style of clothes you fill your wardrobe with. Some will lessen the appearance of gynaecomastia much more effectively than others.
“Shirts are better suited to this problem as they tend to be thicker,” says Gilfillan. “Patch pockets with buttons on a more casual shirt cover up the area, but be careful of pockets on a formal shirt, which can end up drawing attention to it.”
Aside from being a move straight out of the style playbook, layering can also help, with Gilfillan suggesting a casual shirt or a shacket over a T-shirt.
Make colour your mate, too. Dark clobber is well-known for its slimming effects, but don’t limit yourself to black or navy. “Why not try some olive, teal or burgundy instead?”
How To Dress For Man Boobs – Style
Pattern
We know what you’re thinking, patterns draw attention rather than deflect it. Which is true, but by being clever, you can use it to disguise a problem area.
“Choose tops with an all-over pattern, which will be more forgiving and distract the eye,” says Gilfillan. “Avoid logos though, as these are often at chest level and will draw attention.”
Texture – which thanks to the heritage and workwear trends is never a bad choice – can also work in much the same way. “If it’s a formal shirt, look for texture such as herringbone or an Oxford shirt which are thicker and less likely to cling or be see through.