Breast fat which is an asset for women, can actually be embarrassing for men. Well developed breast or breast fat is a typical feminine character. If present in men, it can badly hamper their self confidence.
Few men may suffer from a medical condition, Gynecomastia (enlarged and loose chest), in which the body produces excess amounts of the female sex hormone, 'estrogen' and reduced amounts of male sex hormone, 'testosterone'.
Here are few easy remedies to get rid of those male boobs or moobs.
ENCOURAGE NATURAL TESTOSTERONE PRODUCTION:
1. Zinc is an important mineral which helps convert estrogen to testosterone in the body and it's deficiency may lead to reduced levels of testosterone in the body. Good sources include oysters, sesame seeds, watermelon seeds, pumpkin seeds, dark chocolate, toasted wheat germ, peanuts, etc. Avoid alcohol as it decreases zinc levels.
2. Include rich sources of omega-3 fatty acids and other healthy fats to your daily diet such as fish oil or it's capsules, tuna, salmon, olives, soy, walnuts, etc.
3. Cruciferous vegetables such as broccoli, cabbage, cauliflower, Brussels spouts, collard greens, turnip, radish,etc contain a chemical called diindolylmethane (DIM), which helps reduce the amounts of estrogen in the body.
4. Xenoestrogens (man-made estrogen) are found in steroids, artificial hormones, room fresheners, artificially grown vegetables, preserved foods, etc. Hence prefer glass containers, organic and pesticide free fruits and vegetables, naturally raised chicken.
5. A good sound 7-8 hour sleep encourages good testosterone production. While, if the body is much stressed out, your body releases the hormone 'cortisol' to fight stress and this cortisol decreases the production of testosterone.
6. Getting sexually stimulated may raise your male sex hormone levels.
7. Vitamins such as A, B, C and E are required for sufficient testosterone production. Take enough vitamin and zinc supplementation.
8. Normally, the temperature of your testes is maintained as 2 degrees cooler than body temperature as it is best suited for testosterone production. Hence, you must avoid hot water baths for a longer time.
PRACTICE A LOW FAT & HEALTHY DIET
1. Have a high protein diet including lean chicken, fish, egg white, low fat dairy, beans, lentils, sprouts, nuts, etc. Proteins are important for building up chest muscles and tighten the lose skin.
2. Prefer healthy fats such as vegetable oils including olive oil, sunflower oil, coconut oil, etc. Avoid fried foods, butter, cream, ghee, margarine, egg yolk, etc.
3. Include fresh organic fruits and vegetables free from pesticides. They also contain fiber that helps lose body fat.
4. Select complex carbohydrates such as whole grains, oats, barley, rye, etc. They contain fiber and slowly release sugar in the blood, hence, help you lose weight.
5. Avoid high calorie desserts, ice creams, other sweetened, salted or preserved foods.
COMBINATION OF CARDIO-AEROBIC & STRENGTH TRAINING EXERCISES
1. Cardio-aerobic exercises such as jogging, running, skipping, dancing, aerobics help burn the stored body fat and may help reduce the breast fat too. Also rowing is an excellent activity as it exercises the chest muscles.
2. Push ups: Place your palms and toes on the floor and hands slightly apart than the shoulder width. Tighten your abdominal muscles and inhale as you lower your body till your elbows bend to 90 degrees. Do not touch your body to the floor. Now exhale while you push your body away from the floor. Do not bend your back or lock the elbows. Take several repetitions.
3. Chest press: Lie down on the floor with knees slightly bent and feet on the floor. Or you may lie on a bench with feet on the bench or down on the floor. Place dumbbells in both hands and position them at the shoulders with upper arms at 45 degrees from the body. Keep elbows in front of shoulder line to avoid stress on shoulders. Now press your arms straight up and lower back to original position. Take 3 sets of 20 repetitions.
4. Chest flies: Lie down on a bench with with dumbbells in hands and palms facing each other over the chest. Now lower the dumbbells to the sides of the shoulders slowly in a straight line and then get them back to the original position.
5. Incline bench press: To perform this exercise, you would require an incline bench apparatus. Lie on the incline bench and adjust for a comfortable position so that you reach the weights easily. Place appropriate weight on the bars as suggested by your fitness trainer. Take care that both sides of the bar bear same weight. Hold the bars and press them down over the chest and again press back upwards to the original position. Take 3 sets of 12 repetitions.
6. Peck deck flies: Sit straight on a peck deck machine seat and hold the handles on each side of the seat. While you keep your chest thrust out, pull both handles towards each other till both your hands meet each other in the center of the body. Feel the tightening effect on the chest muscles while you make this movement. Get your hands to the starting position. Take several repetitions.
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