If you are male and your figure is starting to resemble a Playboy Bunny, especially up top, then perhaps you’re suffering from Man boobs.
There are two basic reasons why men develop man boobs, a medical condition known as gynecomastia, caused by the body producing excessive amounts of oestrogen and diminished amounts of testosterone, or simply being overweight.
While gynecomastia is a matter for medical consultation, manboobs resulting from being overweight can be tackled by a combination of exercise and healthy nutrition.
Exercise
Because the majority of man boobs are caused by the deposition of fatty tissue over the pectoral muscles, we need to target this area by creating a calorie deficit either by burning excess calories through exercise, or by reducing our calorie intake. The bad news is that you cannot reduce fatty deposits at a specific location of your body. The good news is that by undertaking a program to create a calorie deficit, your body will benefit in all areas.
The best way to burn off those calories is through high intensity interval training. By alternating between really high intensity exercises followed by less intense recovery exercises, your body will actually expend a great deal of calories, even when you sit down and rest after the exercise period.
Running, rowing or playing sports are good examples of high intensity interval training, particularly if you break up your activities in a ratio of one period of intense activity to three periods of less intense activity.
Enhance the benefits of interval training by strength training exercises such as push-ups, bench presses or chest presses. These exercises will develop your lean muscle mass and enable you to extend your interval training periods.
Nutrition
Man boobs are caused by fatty deposits, so it makes sense to reduce your fat intake. Try to cut out convenience foods such as sweets, chocolate bars and potato chips that are high in fat content.
Instead of junk food, try to go for foods with a low glycemic index (GI). The glycemic index measures carbohydrates and its affect on blood sugar levels. A high GI value food gives an increase in blood sugar levels, which in turn causes an increased insulin level. Insulin prompts the body to store fat, rather than burn it, need I say more?
Foods low on the GI scale includes eggs, fish, nuts, fruits and vegetables, so you’ll not only reduce your fat intake, but will also reduce cholesterol levels.
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