If you have ‘moobs’ or ‘man boobs’, you are certainly not alone. In fact, it is estimated 15% of adult men have the condition.
Moobs is the British term for the excess weight men have on their chest, which results in looking like female breasts. There are two main reasons men suffer from man boobs. The first is a medical condition called gynecomastia, which causes an increase in the amount of oestrogen the body produces.
The second reason is simply being overweight. This can cause excess tissue to become stored over the pectoral muscles.
Unfortunately, there is no way to lose weight just from your chest. In order to shift the moobs you will have to burn overall body fat.
The best way to speed up weight loss is to do a mixture of cardio and strength-training.
If you don’t do any exercise, you might want to start with low-impact exercise like swimming.
However, if you are determined to get rid of your chest fat in the shortest amount if time high-intensity interval training (HIIT) is probably the most effective for fat burn.
HIIT not only kicks your metabolism into gear, it also helps your body burn calories after you’ve finished exercising.
Tabata, a type of HITT exercise burns around 15 calories per minute or 900 per hour, according to a study conducted by the American Council on Exercise.
It involves two simple steps – doing 20 seconds at an “all-out” pace, followed by a 10 second rest period. You repeat this cycle eight times, before moving on to the next exercise.
A typical workout would include moves like push-ups, squats, crunches, mountain climbers and burpees.
An example of a Tabata workout looks like this:
- Push-ups (4 minutes)
- Bodyweight Squats (4 minutes)
- Burpees (4 minutes)
- Mountain Climbers (4 minutes)
Push-ups are one of the most effective exercises for shifting weight and building muscle in your chest.
Other strength-training workouts that help banish chest fat include bench presses, dips and incline dumbbell presses.
If you think your man boobs are caused hormonal imbalances, speak to your GP about potential treatment options.