Hello Friends. Welcome to Fitness At Home.

Today we will talk about a very embarrassing health issue called "Man Boobs''. Gynecomastia, also known as the Man Boob it is a common disorder of the endocrine system in which there is non cancerous increase of male breast tissue. It is thought to be caused by an altered ratio of estrogen for example: the female sex hormone and androgens, the male sex hormone. Like, when there is decrease in androgens or increase in estrogen or both. Newborn babies commonly have man boobs but it hardly stays for 2-3 weeks. And, it is also common in older men because of natural decline in testosterone.


 But, it becomes a major problem when it comes at the age of 10 to 19, because at this age we are teens and when someone make fun on us in this age we take seriously and blamed ourself.


 As many as 70% of them are affected by it. So in this article, I will share top 7 tips and also some of the best exercises to get rid of this disorder. Gynecomastia is a medical condition. However, in most of the cases there is just extra fat accumulated in the chest area. This is known as pseudo-gynecomastia. 

 There is a very high chance that the effect of weight loss will also help to get rid of man boobs also. So simply take a balanced diet  and workout regularly to lose weight. Well, I can not keep you stranded by just saying this. So, I have recently written a detailed article on "how to lose weight" . Please check it out. 


 Drinking is very bad for man boobs because it produces a suppression of plasma testosterone. To make it simple, if you are suffering from man boobs, you should avoid alcohol. I know that this physical condition is very embarrassing. However, it is not dangerous.

 Stress is also very dangerous for this disorder. Taking too much stress increases the cortisol level and decreases the testosterone level which makes the condition even worse. So while suffering from this disorder, be happy and think that everything will be good.


  There is a fact that, around 70 grams of healthy fats should be consumed by a male everyday. Healthy fats boost our testosterone levels. For example Nuts, seeds, and fish are great options for healthy fats. 


 Well, I have talked about healthy fats in detail in my grocery shopping article the link to which is down in the description. Again, lack of sleep can also affect our testosterone levels and decrease it. So 7-8 hours of sleep should be taken by you. 


 We already talk that testosterone levels should be high to remove man boobs. So leg workouts are becoming very important in this case. And if you can't do much more exercises then, even if you do a single session of leg workout then, it will improve the testosterone levels drastically. So, it becomes necessary to do leg workouts especially when you are dealing with man boobs. So remember to never miss leg workout while dealing with man boobs. 


 Now, let us talk about some of the specific exercises which will help you get rid of this condition. Well, some of the best exercises in this regard are: If you have no time to go to the gym then and do workout in the gym or for some reason you do not want to go to gym then there are very excellent chest workouts such as push ups, pull ups and many more which will help you lose the chest fat. 


 One of the most effective are close grip pushups. Then incline push ups, which serve as the replacement for incline dumbbell press. Also, do the elevated hand push ups. This push up will target your lower chest area. You can do 3 sets of 15 reps for each of these. And also do cardio in a regular basis.


 Well, I had made a chest workout at home article in which I had shown 9 different types of push ups. They hit almost every area of the chest.


   So, I suggest that you follow that workout twice a week to get rid of this condition. In 75% of the cases, man boobs automatically disappear in a span of 18-24 months. And taking the worst case, you are not able to get rid of them even after following these tips, I would suggest you consult a doctor. 


  So friends! I hope you found this article helpful. Well, if you did, do comment. Also, please do remember to share the article with needed people in your circle. I thank you so much for reading.