How to Get Rid of Man Boobs in 4 Steps

There are two main reasons why a man might develop man boobs. One is a medical condition called Clinical Gynecomastia that results from hormonal imbalance and two –excess fat stored in the chest due to overweight. Whatever the case, bulging saggy breasts on a man’s chest are uncomfortable and embarrassing enough to hurt his ego.

That is why more men with this problem are lining up to get their chests back in shape. In 2011, The American Society of Plastic Surgeons reported a 6 percent increase in man boobs related surgeries.

Not everyone can afford let alone stomach the idea of going under the knife. Thanks to Men’s health fitness advisor BJ Gaddour, there is a better way of losing fat on your chest and turn your chest into a lean machine –muscle-building workout. When you do strength training, it ignites your metabolism burning calories and accelerates fat loss.

Below we look four sets of exercises by BJ Gaddour that blast not only your chest but also work body zones that contain excess fat such as your back muscles and glutes.You are advised to repeat these two or three times a week for the best results.

Step 1; Dumbbell Goblet Box Squat

Lean forward on a knee-high bench or stable surface. Hold one end of a dumbbell with both your hands vertically in front of your chest. Still leaning forward, you're back arched, push your hips back, bend your knees and slowly lower your body into a squatting position. Stay in that position for 30 seconds or more if you can then stand back up. Do this  five times.

Step 2; Neutral-Grip Dumbbell Row 

Look for a 45 degree inclined bench. Lie chest down on the bench and let your arms hang straight down toward the floor. Take two dumbbells, one on each hand and bring them to the side of your chest such that your elbows are bent, and your shoulder blades are squeezed. Do this repeatedly for 1 minute or 2 -3 minutes if you can and lower the weights. Rest for 1 minute and then repeat. Do this for about 15 minutes daily.

Step 3; Dumbbell Pushups

Lie flat on a firm surface. With your body still straight hold ends of a dumbbell with both hands above your head. Then bend your elbows and roll the dumbbell beneath you into a 45-degree push-up position. Roll back to the flat position again and back beneath your body again repeatedly for some five times before pausing.

Step 4; Dumbbell Skier Swings 

Standing up this time; hold a pair of dumbbells at arm’s length next to your sides while your feet are wide apart, and knees bent slightly. Slowly swing your arms backward while turning your hips. Then swing back the dumbbells back to your chest while thrusting your hips forward. Repeatedly swing back and forth for 30 seconds before pausing. Then repeat the same five times a day.