Man on beach with muscular chest not moobs or man boobs

Shift chest fat fast to lose your man boobs for good!

Man boobs, moobs, male melons, mannery glands, bloke baps… there are plenty of funny names for the appearance of excess body fat around a man’s chest. But you’ll know that if you suffer from gynaecomastia – the medical name for man boobs – it’s no laughing matter.

And the condition is no joke because it’s incredibly common. Up to 30% of men suffer from it at some point, according to the Indian Journal of Endocrinology and Metabolism. It mainly affects teenage boys, because of an imbalance between the  male sex hormone testosterone and the female sex hormone oestrogen during puberty.

The main cause of man boobs in adult men is being overweight. Not only does excess body fat get stored around your chest, carrying too much fat can elevate oestrogen levels and lower testosterone levels. This creates a vicious cycle of weight gain that makes the problem worse. (Here’s how you can boost your testosterone levels in three easy – and natural – ways.)

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The fast way to get rid of man boobs

Luckily there’s a very simple solution to getting rid of man boobs (as well as losing lower back fat and burning off your beer belly). All you need to do is follow the tips below to turn your body into a fat-burning machine. You’ll start shifting body fat fast and also build lean muscle. The combined effect of stripping away fat while adding muscle will transform your torso so you can build an upper body to be proud of!

1. Sort your sleep and shift chest fat!

If you don’t get enough sleep then you’re going to gain weight. Being sleep-deprived primes your body to store more fat. Why? Because you’re constantly craving high-sugar and high-fat foods to boost your flagging energy level.

Improving your sleep – both in terms of sleep quantity and sleep quality – has an instant positive impact on your hormones. It allows more testosterone to be produced to nullify the fat-promoting oestrogen. And that makes burning body fat and building muscle so much easier.

There are lots of effortless ways to sleep better, including cutting back on coffee, avoiding too much TV before bed, and keeping your bedroom dark and cool, so check out our complete guide to how to sleep like a baby every night.

2. Don’t drink sugar to shift your man boobs!

Recent research suggested that at least 25% of the daily calories we consume in the Western world come from beverages. That’s an astonishingly high percentage of energy to come from drinks. Cutting back on your liquid calories is the single-most influential dietary decision you can make to shift those moobs fast.

The worse culprits are fizzy drinks. A 500ml bottle of Coca Cola has 210 calories, that’s 10% more than a Krispy Kreme Original Glazed Donut. And it contains 13 teaspoons of sugar (imaging putting that many in your cup of tea!).

Booze also causes moobs: a pint of 5% lager can contain up to 250 calories. So it only takes four pints to consume almost half the total amount of calories you need each day.

Fruit juice, milkshakes and creamy coffees are also packed with sugar. So if you’re serious about shifting your moobs stick to water, green tea and black coffee. If you must drink alcohol, try these 3 low-calorie alcoholic drink swaps to avoid gaining weight, and check out this – it’s one of our most popular articles – on the 7 ways to eat for a leaner body.

3. The best exercise to get rid of moobs!

The best way to lose you moobs is to move your body more. Why? Being sedentary – spending all day sitting at your desk, then all night sitting on the sofa – means you overwhelmingly likely to be consuming more calories than you burn. That’ll make those man boobs bigger, not smaller.

Any activity that gets you out of breath and sweating is going to torch calories. And if you can consistently burn off more than you eat you’ll start to see a reduction in body fat levels. Then your chest will look and and feel tighter and more defined, rather than saggy and loose.

Cardio exercise is a great place to start, so check out this article on the best cardio training to burn body fat, or do this special home workout that hits man boobs!

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