If you’re a male assigned at birth (MAAB) with man boobs, you’ve got plenty of company. If that’s not the look you’re going for, though, here’s the scoop on how to get rid of man boobs naturally.
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What are man boobs?
Moobs (aka gynecomastia) can result from certain medications and rare conditions like testicular tumors, liver failure, hyperthyroidism, or chronic renal failure. Certain genetic factors or phases of life like puberty or andropause (the period later in life when MAAB’s naturally produce less testosterone) might also contribute to moob growth.
But, the most common reason you might have man boobs is simple weight gain. Once you and your doctor have determined that the moobs popped out because you let the pounds pile up, here are some concrete tips to help reduce your moobs and build up the muscle underneath.
Cardio
Remember, like all boobs, the main ingredient of moobs is fat. Unfortunately, you can’t really target which part of your body loses fat first, so you’ll have to commit to losing weight all around. Good news: once the fat shrinks, the moobs deflate. And when it comes to burning off fat, cardio is like that torch chef’s use to burn your dessert.
To avoid injury, start small and level up step by step. Once you ramp up your routine, try these sweat-inducing workouts to take your fat-burning journey to the next level:
Running or jogging: Lace up those sneakers and hit the pavement for a heart-pumping run. There are probably about a billion different awesome shoes to choose from at this point.
Jump rope: It’s not just for kids! Jumping rope is a killer cardio workout that also improves coordination. What’s up, Apollo Creed footwork action!
High-intensity interval training: Alternating between bursts of intense activity and short rest periods, HIIT workouts are like turbocharging your fat burn. Be sure to stretch and drink plenty of fluids during a HIIT session to protect yourself from unwanted joint injuries or unexpected dehydration.
To help yourself commit to an exercise routine, here’s a simple hack: Listen to your favorite podcast or watch your favorite TV show during your cardio workout… but only during your cardio workout. If you want to find out what happens in the next episode, you must exercise to find out. This way, you have a massive incentive to dive into your fat burning sesh and keep the routine going.
Exercises that target your chest
Unlike fat, you can zero in on specific areas to build muscle. So once the fat starts to slough off, your pecs can now step up to the forefront. To avoid skin sag and sculpt your chest into something less boob-like, incorporate these chest-centric exercises into your routine:
Take a good look at your eating habits to help build that new pec meat and keep the moob-feeding fat away. Here are some dietary tips to help you shed that chest fat:
To tackle man boobs (gynecomastia), focus on diet and exercise. Regular cardio, like walks or cycling, boosts metabolism. Add in HIIT for fat loss. Resistance training, like bench presses or pushups, builds chest muscle. Opt for a low-fat, high-protein diet to break the cycle. With dedication, you’ll see results!
Read the full article here:
https://greatist.com/health/how-to-get-rid-of-man-boobs
Ready to elevate your workout routine? Meet the overhead press — a classic move that works the deltoids, triceps, upper pecs, and core.
Also called the shoulder, strict, or military press, this exercise is a staple in weightlifting. Whether with a barbell or dumbbell, it enhances upper body strength, muscle size, coordination, and overhead function.
Master this move and join the pantheon of gym gods and goddesses. Keep reading to learn how.
Makiko Tanigawa/Getty Images
How to perform an overhead press
Mastering the overhead press begins with proper technique to maximize gains and minimize injury. Here’s a step-by-step guide to get you pressing like a pro:
Start with your grip: Position your hands just outside shoulder width on the barbell. Make sure your grip is firm.
Position the barbell: Begin with the bar resting on your shoulders and clavicles, with your elbows slightly in front of the bar.
Stance and posture: Stand with your feet shoulder-width apart. Keep your core tight and your back straight.
Initiate the lift: Breathe in and press the bar straight upward, exhaling as you push. Your head should slightly move back to allow the bar to pass in front of your face.
Lockout: Fully extend your arms overhead with the barbell stable. Ensure your torso and legs remain straight and engaged.
Return to start: Lower the bar back down to your shoulders under control, preparing for the next rep.
Benefits of the overhead press
The overhead press isn’t just a show of strength — it’s a cornerstone exercise with a roster of rewards that extend beyond muscle building. Here’s why incorporating this powerful lift into your routine is a wise move:
Increases shoulder strength: The overhead press targets your deltoids like few other exercises can, carving out those coveted shoulder caps and increasing shoulder strength and stability.
Develops upper body: This lift requires the triceps, upper pectorals, and back muscles to hoist that weight overhead.
Engages core: Stabilizing your body under a weight overhead means your abs and obliques work overtime, resulting in a stronger, more resilient core.
Boosts metabolism: Engaging multiple large muscle groups burns a ton of calories during and after your workout, boosting your metabolism and enhancing fat loss.
Improves posture and balance: Regularly pressing weights overhead teaches your body to stabilize under load, improving your balance and posture and making you less prone to injuries.
Builds functional fitness: With overhead press training, you’ll find everyday activities like stowing luggage or lifting a child easier and safer.
Variations of the overhead press
To mix things up or adjust the difficulty of your overhead press, consider these variations:
Push press: Incorporate a slight knee bend and explosive movement to drive heavier weights overhead.
Seated overhead press: Perform the press while seated on a bench to remove lower-body assistance and focus more on upper-body strength.
Arnold press: Start with dumbbells in front of you, palms facing your shoulders, and rotate your wrists as you press up for increased shoulder muscle activation.
Avoid these frequent overhead press mistakes to improve your form and effectiveness:
Arching the back: This can lead to lower back strain. Keep your core engaged and maintain a neutral spine.
Flaring the elbows: Puts undue stress on the shoulders. Keep elbows slightly in front of the bar.
Using momentum: Avoid using a bounce from your lower body; the movement should be strict and controlled from the shoulders.
Safety tips
It’s crucial to perform the overhead press safely to avoid injuries. Here are some tips:
Warm-up properly: Jump-start your muscles with a good warm-up routine, including dynamic stretches and lighter shoulder-centric exercises.
Mind your grip and form: A secure and correct form are your first defenses against injury. To start and push straight up, ensure your hands are positioned just outside your shoulders, your wrists are stable, and your elbows are slightly in front of the bar.
Maintain a tight core: Activating your core throughout the lift is non-negotiable. It stabilizes your entire body and reduces the risk of compromising your back, especially under heavy loads.
Use a controlled pace: Rushing through your reps increases the chance of losing form and potentially hurting yourself. Lift and lower the weight in a controlled manner to maintain muscle engagement and form integrity.
Use a spotter or safety rack: If you’re lifting heavy objects, a spotter can provide extra safety. Alternatively, set up safety racks or use a power cage to catch the bar if you lose control.
Takeaway
The overhead press is a potent tool in your fitness arsenal, perfect for building strength and enhancing muscular coordination. But remember to warm up, focus on form, and keep that core tight to prevent injuries and maximize gains.
Read the full article here:
https://greatist.com/health/overhead-press
May 9th 2024
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Wellness Mama Blog | Simple Answers for Healthier Families
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Gardening can be a great way to save money and eat the freshest food but also comes with its fair share of frustrations. From pest management to proper watering, there are a lot of factors involved, especially if you’re using organic methods to avoid synthetic pesticides. Here are some natural pesticide options so your body […]
Despite all the divisive opinions in the nutrition space, there is one thing we can all agree on: Eating a diet rich in colorful vegetables has been proven time and time again to support optimal health and longevity. Dark leafy greens, like Swiss chard, have been found to reduce the risk of cardiovascular disease, along with so many other full-body benefits (like vitamin K for bone health and vitamin A for antioxidant and immune support).
The combination of beef and quinoa means lots of protein in every bite, making this a great dinner to support metabolic health and lean muscle mass. I know you’ll love it as much as I do!
Wishing you health and happiness, Mark Hyman, MD
Ingredients:
Beef & Quinoa Stuffed Swiss Chard
⅓ cup dry quinoa
1 teaspoon fennel seeds
1 teaspoon coriander seeds
1 teaspoon black peppercorns
3 bunches Swiss chard, about 15 leaves
1 large yellow onion
½ pound grass-fed ground beef
⅓ cup finely chopped dill
¼ cup chopped raw walnuts
¾ teaspoon sea salt, divided
1 large beet, peeled and cubed
2 lemons, juiced
¼ cup tomato paste
2 cups hot water, plus more if necessary
Method:
1. Soak quinoa in boiling water, enough to fully cover, for at least 30 minutes while preparing the rest of the ingredients.
2. Toast fennel and coriander seeds along with the black peppercorn in a dry pan on medium heat for about 2 minutes, shaking the pan continuously to avoid burning. Transfer to a mortar and pestle and grind to a fine powder. Set aside.
3. Prepare the chard by adding 2 inches of boiling water to a shallow pan over medium heat. Add 3 leaves at a time and wilt for 30-45 seconds. Carefully remove the leaves, keeping them intact, and transfer them onto a dry towel. Continue with the rest of the leaves.
4. Grate half the onion and reserve the other half. Make the stuffing by combining the grated onion, ground beef, dill, walnuts, ½ teaspoon sea salt, and ground spices. Drain soaked quinoa and add it to the bowl, mix well.
5. Lay each chard leaf flat and carefully trim the thick middle stem off the end and slightly down the middle. Place 2-3 serving spoons of the beef and quinoa mixture in the center of the leaf.
6. Tuck the sides and roll as tightly as you can. Continue with the remaining leaves.
7. Preheat the oven to 350°F. Separate the remaining half of the onion and use it to cover the bottom of an oven-safe dish. Add the stuffed leaves and beets in a single layer. Top with lemon juice, tomato paste, and the remaining ¼ teaspoon sea salt. Cover with hot water, just enough to cover the leaves. Bake, covered, for 40-55 minutes until most of the liquids have evaporated and the beets are soft.
8. When ready, remove the oven from the heat. Optionally, drizzle with olive oil, parsley, and some flaked salt.
If anyone’s ever called you “skinny fat,” you know it’s not exactly a compliment. Describing your body type this way is confusing or even insulting. Yet, despite its not-so-nice ring, there’s an actual physical phenomenon behind this concept.
Here’s what it looks like to be “skinny fat,” plus what it means for your health.
What does skinny fat mean?
Skinny fat isn’t a clinical term. Instead, it’s a general description of having a “normal” or even low weight while having metabolic health problems and lower-than-optimal muscle mass.
Researchers have identified this occurrence when studying populations in Asia, where many people have metabolic disorders like type 2 diabetes but low weight. Some researchers use the term “normal weight obesity” to describe this.
To be clear, if you fit into this category, there’s nothing wrong with your body type. It just might mean you’d like to build more muscle or take care to prevent chronic metabolic conditions like type 2 diabetes or heart disease.
Skinny fat signs
There’s no true definition of “skinny fat,” so it can be hard to pinpoint specific signs. That said, you might fall under this umbrella if your BMI is low (below 18.5) or healthy (18.5-24.9), but you have:
high blood lipid levels
high body fat percentage
high amounts of visceral fat
poor muscle tone or low muscle mass
Causes of skinny fat
Genetics: If your parents and grandparents were “skinny fat,” it’s pretty likely you’re predisposed to be so, too.
Fitness: Not exercising enough can decrease physical health, even if you have a normal or low BMI.
Diet: Studies show that processed foods are associated with increased visceral fat.
Age: With age, “skinny fat” is more common due to increased muscle loss.
Skinny fat risk factors
Even though your body might look relatively healthy on the outside, having a poor muscle-to-fat ratio or a low fitness level can create some risk factors. According to Harvard Health, having high visceral fat has been linked with:
increased inflammation
elevated blood pressure
increased risk of heart disease, dementia, asthma, and some cancers
Takeaway
Being thin may be a common goal for aesthetics, but thinner doesn’t always mean better for your health. If you’re skinny without a foundation of metabolic fitness, you could still have some of the same risk factors as people with obesity. Consider letting your physical fitness and strength, rather than the number on the scale, be a guide toward better health.
Read the full article here:
https://greatist.com/health/skinny-fat
