That imbalance of testosterone and estrogen is the main culprit behind man boobs, with excess body fat coming in close behind. And, unfortunately, they’re affected by numerous attributes.
These are the 11 Keys to get rid of man boobs forever.
AVOID ESTROGEN-RICH FOODS
Beans, peas, chickpeas, soy, bran and dried fruits all contain phytoestrogens which, although isn’t actually estrogen, might as well be. Phytoestrogen mimics the way that estrogen is used by your body, so avoid feeding your man boobs with the above foods.
LOAD UP ON TESTOSTERONE-BOOSTING FOODS
Tuna and shrimp are crammed with vitamin D which has a strong link to testosterone. Lean, red meats are full of zinc which is crucial in the testosterone production process, and egg yolk is high in cholesterol which is used to manufacture testosterone.
GO CRAZY ON THE VEGGIES
Cruciferous vegetables like broccoli, cabbage, and cauliflower are loaded with glucosinolates. The body transforms them into another compound that lowers estrogen activity. Make sure you’re eating at least one serving per day at the very minimum.
MINIMIZE YOUR CALORIES
Remember that losing fat tissue can help, and to do that you’ll have to lower your calorie intake. Use a calorie calculator like this one to figure out the amount of calories you need. Be careful not to rely entirely on the basal metabolic rate — you need to factor your activity level in, too.
EAT HEALTHY FATS
Contrary to popular belief, fats are an essential part of a healthy nutrition plan. And more importantly, some research supports their ability to influence testosterone levels Examples of foods that contain healthy fats include avocados, nuts and nut butter, and a variety of oils.
EMBRACE THE RIGHT SUPPLEMENTS
Supplements aren’t miracle workers, but they have a place alongside a well-
rounded diet and exercise plan. Zinc and boron, for example, have both been shown to reduce estrogen and increase testosterone. Other options include B vitamins, omega-3 fish oils, and magnesium.
ELIMINATE PROCESSED FOODS
Processed foods are full of extra ingredients that you really don’t need; artificial sweeteners, sugar, and sodium are just a few of them. Many of these foods are also high in calories, making fat loss more difficult. Cut as many processed items out of your diet as you can and replace them with fresh fruit, whole grains, and lean meat.
SIP TEA LIKE A BRIT
Well, maybe not exactly like a Brit since we’re talking about green tea, you get the idea. Research suggests that green tea can reduce the levels of circulating estrogen in the body. Plus, tea’s caffeine content is great for burning fat and staying energized.
HAMMER THOSE INTERVALS
There’s a growing body of evidence to support the claim that HIIT (High-Intensity Interval Training) results in a greater increase in testosterone than steady state cardio activities. Your lungs might hate you, but it’s good news for your man boobs.
DON’T DISMISS LOW-INTENSITY CARDIO
Intervals might be a better training method for increasing testosterone, but that doesn’t mean they should dominate your training. Don’t be afraid to include a few low-intensity running, swimming, or cycling sessions in your program. These workouts still burn fat and they’re great for active recovery between tougher sessions.
SWITCH TO CIRCUIT TRAINING
Your focus in the gym should be on fat loss, so it makes sense to use a style of training
that promotes it. Circuit workouts spike your heart rate— and keep it up for longer— and they’re good for breaking up the monotony of normal training. Set up a basic full body circuit by choosing two upper body exercises, two lower body exercises, and one core or full body exercise. Knock out each exercise back to back with no rest between sets, then rest when you complete the last exercise.