men and boobs

the fashion world can be unforgiving at times. whilst we like to embrace differences, this diversity must fall within a range of sizes, usually it's size zero to 0.5. but seriously, when it comes to men's fashion, while the sizes get bigger and bigger, the form and fit does not seem to have evolve much over the years. we seem to have a pretty fixated sense of what makes a nice looking chest.

Alex Meraz, Kiowa Gordon and Chaske Spencer

over 50% of men will develop the condition of 'man boobs'. well in some, it persists and in others, it goes away yet fashion never really caters to this problem. i am not about to invent a bra for me but what i can offer is an understanding of the condition. if you feel your 'man boobs' or 'moobs' make you uncomfortable, you can do something about them.

there are two main reasons guys get man boobs. the first comes from simply being overweight. man boobs are composed of fatty tissue stored over the pectoral muscles. a common myth is that you can spot reduce your man boobs but unfortunately, you can't pick and choose where your body is going to shed its fat, so you will just have to lower it overall. in order to remove fat deposits from your body, you have to adhere to a cardio and strength-training workout program and follow a proper diet. you must create a caloric deficit in order to lose weight. this means either increasing the number of calories you expend through exercise or reducing the number of calories you take in by changing your diet. if you are smart, you will do both. 

Man Boobs or 'moobs'

the second reason guys get man boobs is due to a medical condition called gynecomastia. this is a hormonal condition in which the body produces an increased amount of estrogen and a decreased amount of testosterone. gynecomastia can often happen as the result of taking certain medications that influence the body’s hormonal levels. it can also occur if someone is suffering from a testicular tumor, which causes estrogen production to significantly increase. to treat this problem, medical advice should be sought. most often, the patient will be taken off the particular medication or will be given antiestrogen treatment. Surgery may be necessary if the problem does not improve.

for prevention of man boobs

1) cardio will enable you to burn a significant amount of calories over a set period of time, helping you to achieve the caloric deficit that is necessary to win the man boob battle.

a) interval training - interval training is your best option because it will kick your metabolism into high gear. since it is so intense, your body will expend a great deal of calories - even after you are finished working out - in order to repair and rebuild the muscle tissues that have been damaged. your interval training session should be done for about 20 to 25 minutes, during which time you work out at a ratio of 1:3 in regards to hard vs. easy. ideally, aim for 20 to 30 seconds of hard training and 1 to 2 minutes of easy cardio, and repeat this ratio 8 to 15 times.

b) running - generally, the best mode of cardiovascular exercise to do for fat loss is running; however, if you have joint problems or just really hate running, there are several other methods that can be substituted.

c) rowing - good option is to use a rowing machine or to actually go rowing outside. rowing is a great form of exercise for fighting man boobs since it encompasses all your upper body muscles, allowing you to sculpt your chest while you burn fat.

Elliptical Machine

d) elliptical machine - while biking is a good cardiovascular workout, it focuses more specifically on your lower body. many people turn to the elliptical machine for their cardio sessions. this machine is a great calorie burner since it uses both arms and legs, and it is easy on the joints. 

e) playing sports - don't forget about sports. activities such as tennis, basketball, hockey, and soccer are great cardiovascular workouts, as they typically involve all-out bursts of movement accompanied by shorter periods of rest. playing sports goes a long way in helping you burn stubborn body fat, thus, preventing the development of man boobs. 

2) strength training exercises will not burn a great deal of calories while you are performing them, but they will help to increase your lean muscle mass, which is responsible for determining how many calories you burn on a daily basis. weight training will also promote the development of strong and shapely chest muscles, so when the fat does come off, you are going to look significantly more attractive.

Chest press with free weights

a) seated chest press - sit with your back flat against the machine and slowly push the weights straight out in a horizontal motion, then return to the starting position. keep your breathing controlled and the movement steady. perform four sets of 8 to 12 repetitions.

b) cable crossovers - attach the handles to either side of a pulley station and stand with your arms extended at shoulder level, your elbows slightly bent and your feet shoulder-width apart. slowly bring your hands together in front of you and cross them. return to the starting position and repeat. concentrate on using your pectoral muscles to generate the power needed to perform this action. do four sets of 8 to 12 repetitions.

c) incline flyes - sitting on an incline bench at about a 45 degree angle with the dumbbells held above you, lower your hands out to the sides (but not lower than your shoulders), then bring your hands back together above you, mimicking a hugging action. perform four sets of 8 to 12 repetitions. 

d) bench press - lie with your back against the bench and slowly press the barbell directly upward. make sure that your back does not rise off the bench, and that you are breathing out on the upward movement and inhaling on the downward action. perform four sets of 8 to 12 repetitions.

Push-ups

e) push-ups - push-ups are an excellent workout for your upper body and can be done anywhere. place your hands on the floor, shoulder-width apart, and lower yourself so that your nose is almost touching the ground. pause for a second, then rise up again. for an extra challenge, try doing clap push-ups. after the lowering motion is complete, drive yourself up with enough force to clap your hands before resuming the push-up position. perform four sets of as many as you can.

fash'on... BAM!