They go by many names from male breasts, man boobs, or even moobs, and studies have shown that up to 69 percent of males are suffering from them. While man boobs may not always pose a health risk, they can be a serious source of anxiety and embarrassment for men.
"One of the most common questions I get asked is 'how do I get rid of man boobs?'" says Joshua Kozak, founder of HASfit. "However, before you can figure out how to get rid of them, you must determine what's causing them."
There are two main causes of man boobs. The first is a medical condition called gynecomastia.
Gynecomastia is enlargement of the glandular tissue of the male breast. It is a result of a hormonal imbalance in the body or an excess of estrogen when compared to testosterone. Gynecomastia can occur in males during infancy, puberty, and middle to older age. It’s usually not a serious problem and may go away on its own.
Medications are more effective at getting rid of gynecomastia at the beginning, since scarring usually occurs after 12 months. After scarring has occurred, surgical removal is the only remaining treatment.
The second reason for man boobs is fat deposits stored in the chest which can be treated with good old-fashioned diet and exercise. While performing chest exercises will build muscle, it's important to remember it is impossible to spot reduce fat, so you’ll have to burn the fat off equally over your whole body. An interval-training workout consisting of both aerobic and anaerobic movements will help you build muscle and burn fat at the same time.
This quick 10-minute workout contains five rounds of three exercises and can be done at home or in the gym.
Ballistic Push Up x 8: Lie in a prone position with hands slightly wider than shoulder width apart. Raise your body up off floor by extending your arms and keeping body straight. Keeping core tight, lower body to floor by bending at the elbow. Explosively push body up until arms are extended and hands come up off the ground. Beginners can perform the same movement from their knees.
Jump Rope x 60 seconds: While holding handles in each hand, start with jump rope behind your body and swing rope from behind overhead. Jump as the rope goes under feet, and repeat. Keep balanced on the balls of your feet with your knees slightly bent. Beginners can perform the same movement without the rope.
Lateral Plank Walks x 30 seconds: Start by lying prone on mat. Raise your body upward with your arms straight and body in straight line. Keep a slight bend in your elbows while walking laterally with both your hands and feet. Switch directions after traveling three to eight feet and repeat.