A man’s chest is normally composed of the major and minor pectoralis muscles. However, in some obese people, the fat that builds up over these muscle areas make them look like the women’s breasts. A lot of people usually feel that they’re a result of psedo-gynecomastia but not every man who is having large breasts (look) is not affected by Gynecomastia.
Find the major causes of Gynecomastia in boys.
All you should know is the difference between fat and tissues. A Gynecomastia affected person will have larger breast tissues like women and not fat. So, if you’re sure you’re having the fat in your chest area, you can easily get rid of it by following some steps mentioned below.
How to Lose Man Boobs (Fat) in 30 Days?
1.Reduce Intake of Calories
Try to reduce your calorie intake by 500 to 1,000 calories a day and you’ll definitely find around 2lbs weight loss in a week. Continue doing so for the next 3 weeks to increase the weight loss rate to around 4-5lbs. Ensure you quit eating pizzas, wings, nachos with cheese, deep fried onion rings, doughnuts and all other fast foods as they will increase your calorie intake to a much higher extent. If possible, try to include foods that contain nutrients, like fruits, meat, fish, beans, vegetables, and whole grains in your diet.
2.Stop Drinking Alcohol
The biggest mistake most people make when they’re trying to lose weight is to not quit consumption of alcohol. No matter how strict your diet is, you won’t lose weight if you’re taking beer or any other alcoholic beverages. So, better stay away from all the beverages that contain alcohol or any other drinks that may contain calories.
Remember to consider replacing those beverages with water as it could keep your calories down as well as helps in flushing away toxins from your body.
3.Eat in Small Portions Multiple Times
Instead of having a single heavy meal, try to eat snacks or food in smaller proportions multiple times in a day. This will keep your metabolism boosted as well as preventing you from becoming hungry. Also, limit your calories to 100 while considering snacks (per bowl). Our main goal here is to take the edge off your hunger and speed up digestion.
HIIT means ‘high intensity interval training’. Head on to an elliptical machine and try to work out at least 3 times a week i.e., every alternative day. You can also try Cardio but elliptical training helps you more in losing fat in your chest area. Now, comes to our HITT workout. Try to do a continuous workout fast for 30 seconds and then slow down for the next 60 seconds. Again, increase the speed for 30 seconds & try to lower down for the next 1 minute. Aim for at least 45 to 60 minutes for a complete session. This way, you’ll burn more calories than you do it regularly.
On the days when you’re not doing any Cardio or elliptical, make sure you execute a chest workout (you can take rest on Sunday). Doing so, you’re burning calories through elliptical training and giving your chest a tighter and leaner appearance through chest workouts.
Best Chest Workouts for Losing Man Boobs
1.Incline Chest presses
2.Flat bench presses
Try to utilize free weights with all of your exercises and aim for at least 10 to 12 reps per set and total five sets per day (each). Take 1 minute rest between each set so that your heart rate is elevated.
Hope these tips will help you in losing or getting rid of fat from your chest.
Note: Remember that almost 60-70% men mistake fat to tissues and thus come to a conclusion that they’re having male breasts like women. Try to consult your physician and confirm whether you’re really having tissues or fat and then take necessary steps to get rid of them. You can identify man boobs by looking at these symptoms.