While it is possible to hide your man boobs in a creative way with your clothes, the reality is that no man ever wants to wear a bra. If you want to get rid of your man boobs, the solution is in your lifestyle. Or better said, in the change of diet and tailored exercise program.
Diet for man boobs
When it comes to the diet, you need to center your diet around foods that offer nutritional benefits, and help you lose man boobs in the same time. Generally speaking, your diet should include more veggies and fruits, lean protein, and lots of fiber. Your portions should be small, and you can eat more frequently.
You should increase the intake of monounsaturated fats which can be found in nuts, olive oil and avocado. You can also add a yolk to your eggs, as it adds cholesterol. Don’t be afraid, testosterone is made out of cholesterol, and you need it more to balance the hormone levels that led to man boobs. From the list of vegetables, include cabbage, broccoli, cauliflower and Brussels sprouts to your salads. As for milk, try to avoid soy milk, as it contains high level of estrogenic isoflavones. From the fruit list, add melons, grapes, pineapple and berries to your diet.
Most importantly, reduce the intake of alcohol and sugar.
Exercise for man boobs
The first order of business is to start a cardio routine, as cardio exercise burns fat and helps you lose the man boobs. High intensity cardio training is especially recommended and better suited than low intensity long cardio workout.
Running is the most effective exercise you can start using to reduce and get rid of your man boobs. 20 minutes per day, 3 to 5 days per week is more than enough. You can adjust your training for 5 minutes of running and 1 minute of walk in between. Another form of exercise you should implement is swimming, or if you go to the gym, focus on rowing machines as they target your upper body.
Next on the list is strength training, as you need to strengthen your core in addition to losing and burning fat. Push ups are the best exercise for upper body workout. If you cannot do a push up in a blank position, start with your knees on the ground to lower the pressure.
Next exercise on the list is chest presses. To do a
, you need to lay on your back on a chest press machine and bend your elbows. Your upper arms are parallel to your chest. Push up slowly, stay at the top and keep your arms straight for two seconds, and then return to the original position.