男性尴尬的乳房如何消除?

How To Get Rid Of Man Boobs（男人怎么消除乳房）

Moobs, man boobs, gynecomastia, or whatever you want to call it, is a widespread problem for men everywhere. It can cripple self confidence and stop men from enjoying day to day activities. Here are our top tips for saying goodbye to man breasts forever:

Step 1: Causes（胸部发达的原因）

Man boobs are caused by two things. Excessive body fat percentage and a hormonal imbalance. This hormonal imbalance is natural in puberty so if you're a teenager don't panic if you notice puffy, sensitive breasts as this is all part of the fun of growing up.

Step 2: Aerobic exercise（有氧运动）

The first thing to do if you are serious about having pecs rather than moobs is to start with some cardio-vascular exercise. Aerobic training is a great way to burn fat and tone up the body. Activities such as running and cycling are a good inexpensive way to get training straight away.

Step 3: Anaerobic exercise（无氧运动）

Weight lifting is probably the best way to tone your upper body muscles and help you get the figure you want. Try using weights on an incline bench press. Don't go for the decline bench press as toning your lower torso too much can make your man boobs appear bigger. If you don't have a bench press you can try doing push ups, but watch VideoJug's "How to Do Push Ups" for the best technique. For even more effect try putting your feet on a chair or bench when performing the push up.

Step 4: Diet（饮食）

Man boobs can develop as a store of excessive body fat. Cutting down on all the obvious sweets and fatty foods is a good start. You can try eating more proteins and fibres, to enhance the effects as these keep you fuller for longer so help you avoid the snack temptation. Protein is found in foods like chicken, fish and nuts. Brown breads and cereals are high in fibre.

Step 5: Tips（小贴士）

Try and stay motivated. The fat is not going to disappear after one set of bench presses down the gym. Be patient and self confident that after a few weeks you'll notice the difference. Encourage yourself by thinking about how your life will be different and how much better you will feel when you have successfully beaten your man boobs.