Many fitness professionals agree that methods of spot-reduction--burning fat in specified areas of the body--are simply myths. Just because you perform abdominal exercises and push ups does not mean you will lose abdominal and chest fat. Of those that do turn to supplementation and pills to solve these problems, most experience minimal results and some even end up making problems worse. Rest assured there are safe and natural methods to decrease body fat, even ones specifically focused on beer bellies and man boobs.
Step 1
Start moving. Often men with belly fat and man boobs have poor physical lifestyles. Exercise is the easiest and safest method for keeping weight in check. Combining effective intervals of cardiovascular and strength training starts the process of eliminating unwanted fat not only in the gut and pectoral area, but the rest of the body as well.
Step 2
Avoid foods that have ingredients you cannot pronounce or understand. Foods with these ingredients are often loaded with sugars or artificial additives that may trigger hormonal responses to crave and eat more. When you eat processed junk foods too often, you can develop hormonal imbalances that cause problems for anyone seeking fat loss. Instead, stick to "real" foods like vegetables, fruits and lean meat. These food choices are typically much higher in nutrient content and more satiating, meaning you eat less and still feel satisfied.
Step 3
Manage your stress, in all of its forms. Targeting belly fat requires focusing on the stress hormone cortisol. Dr. Len Kravitz, a professor at the University of New Mexico, says that when overburdened with stress--whether psychological, physical or nutritional--the body will store its excess belly fat. This is why belly fat is commonly known as a beer belly. Since alcohol is a nutritional stressor on the body, the excessive cortisol levels contribute unnecessary visceral fat. Cleaning up your diet, limiting alcohol consumption, meditating, relaxing and recovering from intense workouts are all methods that, when taken together, can effectively lower cortisol levels without need for supplementation.
Step 4
Eat cruciferous vegetables---like broccoli and water cress---and foods high in zinc content---like walnuts and organic meat---to shed away unsightly man boobs. These foods may help restore the natural hormonal balances between testosterone and estrogen, as an imbalance of these two hormones contributes to man boobs. While cruciferous vegetables effectively detox some of the estrogen from the body, zinc rich nuts and meats promote testosterone productions.
References
- "Reduction in Obesity and Related Comorbid Conditions after Diet-Induced Weight Loss or Exercise-Induced Weight Loss in Men." A Randomized, Controlled Trial.
- Hormone Optimization Interview with Mike Mahler
- "Cortisol Connection: Tips on Managing Stress and Weight". Len Kravitz, PhD.
- Ultimate Performance: BioSignature Modulation: Male Boobs and why our Personal Training Clients Don't Have Them
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