by
Lara Rosenbaum
You probably love a great set of breasts—as long as you’re not the
one sporting them. Turns out, more and more men are lining up to get rid
of their man boobs or “moobs.”
Male breast reduction surgeries increased by 6 percent in 2011,
according to the American Society of Plastic Surgeons. But you might
not need to go under the knife if you’ve got a sagging top.
There are two reasons why a guy might have man boobs. The first is a
medical condition. Clinical gynecomastia—male breast enlargement—can
result from a hormonal imbalance or elevated levels of estrogen and
lowered levels of testosterone. It’s usually not a serious problem and
may go away on its own. However, if you think you have gynecomastia and
it continues to persist, you should visit a doctor to find out if
medication or surgery will help.
The second reason is excess fat stored in the chest. Sure, you can run out and buy yourself a
manssiere, but there might be a better way to get rid of your moobs. BJ Gaddour, C.S.C.S., a
Men’s Health fitness advisor and CEO of
StreamFit.com
says you can nip your poofed pecs in the bud with a fat-loss,
muscle-building workout. “When it comes to weight loss, you shouldn’t
focus just on cardio,” he says. “You need to build muscle through
strength training. It ignites your metabolism, which burns calories and
accelerates fat loss.”
More from MensHealth.com: Ignite Your Metabolism
Firm up your chest and shed weight with these supersets—two exercises
done back-to-back. “These exercises not only blast your chest, but also
target your back muscles and glutes—body zones that contain the most
muscle mass,” says Gaddour. Elevating your metabolism is all about how
much muscle you activate at once. By doing big-muscle exercises, you’ll
boost your metabolism and testosterone levels more than you would just
working your pecs, he says. (Now that you don’t have to buy yourself a
bra,
here’s what to buy her for Valentine’s day.)
DO THIS Use a pair of 15 or 20-pound dumbbells and
do each pair of exercises as a superset. Beginning with exercise 1 A, do
as many reps as you can in 30 seconds. Then rest for 30 seconds. Next,
do exercise 1 B, completing as many reps as you can in 30 seconds, and
then rest for 30 seconds. That’s 1 round. Complete 4 rounds of superset
1, then rest 2 minutes before moving on to superset 2 for 4 rounds. Add
these supersets to your workout routine 2 or 3 times a week.
SUPERSET 1
1 A. Lying Supported Neutral-Grip Dumbbell Row
Grab a pair of dumbbells and lie chest-down on a 45-degree incline
bench. Let your arms hang straight down, palms facing each other. Row
the dumbbells to the side of your chest by bending your elbows and
squeezing your shoulder blades. Pause and lower the weights.
1 B. Dumbbell Goblet Box Squat
Stand 4 to 6 inches forward of a knee-high bench or box. Cup the end of a
dumbbell with both hands and hold it vertically in front of your chest,
your elbows pointing down. Keeping your back naturally arched, push
your hips back, bend your knees, and squat. Sit on the bench for a
moment. Keeping your heels pressed into the ground, stand back up. (
Watch a video here.)
More from MensHealth.com: Forge an Iron Chest
SUPERSET 2
2 A. Dumbbell 1 1/2 Pushup
Grasp the handle of a dumbbell in each hand and assume a pushup position
with your arms straight. Your hands should be about shoulder-width
apart, and your body should form a straight line from head to ankles.
Bend your elbows and lower your body until your chest nearly touches the
floor. Pause, and then push yourself halfway back up. Pause again, then
lower your body back to the floor. Push yourself all the way back up to
the starting position, and repeat. (Like this twist on the standard
pushup? Continue to build a powerful facade with these
14 smart pushup improvements.)
2 B. Dumbbell Skier Swings
Holding a pair of dumbbells at arm’s length next to your sides, stand
with your feet hip-width apart and your knees slightly bent. Without
rounding your lower back, bend at your hips as you simultaneously swing
your arms backward. Now explosively thrust your hips forward and raise
your torso until you’re standing upright, while allowing your momentum
to swing the weights up to chest level. (Don’t actively lift the
weight.) Swing back and forth for the duration of your set. (
Watch a video here.)
For hundreds of more exercises to blast every inch of your body, check out the Men’s Health Workout Center.
http://news.menshealth.com/banish-your-man-boobs/2012/02/06/
