What's going on Nation?
I'm Scott from muscularstrength.com
And I want to talk about a topic today that affects a lot of men in the fitness industry
And that's man boobs this is that extra fat on your chest that makes your chest look droopy
Even though you're not particularly overweight it may even have a good amount of muscle mass in fact in my experience
Man boobs is one of those things that makes men feel the most self-conscious both inside and outside of the gym
But what's the solution? Do you need surgery are there specific chest exercises that melt the fat away and tighten up the area well
Manboobs also known as got oka
Mastiha or gyno from the greek words guy that go which means woman and mastiha
Which means breast is their predicament that many young guys are faced with every day and to understand how to fix it?
Requires that you understand, what caused it originally or better yet?
What's still causing it now?
So what is it exactly well gynecomastia?
Simply means that regardless of your muscle mass and body fat percentage you still hold on to a lot of fat
surrounding your chest area
More often than not this extra layer of chest fat is also accompanied by a lot of extra belly fat
Which actually ties it nicely to my skinny fat video?
I recently posted so make sure you check that out after this one in this video however
I want to provide you with the information that you'll be able to take apply and fix your current issue
To begin with what you have to understand is that chest fat is not all that different from any other fat
But the problem with fat loss in fat gain is that you don't get to decide
When or where to store or burn extra fat?
What actually happens is that your body?
Decides where to store extra fat when there's an excess of calories in your meal plan and it also decides where extra fat comes off
When you're dieting down, that's why you might be able to gain loads of fat in certain areas
But when trying to lose it you can't you can't spot reduce by targeting that area only
However, the general rule of thumb. Is that fat will leave first from areas of your body that it was stored last
Similarily fat that was originally stored when you are still pretty lean will be the last fat to come off
even after extreme dieting
That's why most people experience stubborn fat around their stomach lower back or legs
Those are most likely the first areas that fat was stored in the body
So if you're currently afflicted with manboobs you may just have to lose more fat
And it'll eventually come off from your chest as well
Having said that our current theory of fat gain and fat loss is not as simple as calories in versus calories out
We know that hormones play a gigantic role in many functions of the body
including fat storage and fat burning in fact the excess or inadequacy of specific hormones can have all
kinds of consequences
On where and when you store or burn fat as well as how much to be honest?
This is exactly why I'm not an advocate of if it fits your macros
It's not just calories in versus calories out guys in fact it even goes far beyond
macronutrient amounts and ratios
Micronutrients to have a massive impact on our health and more specifically on our hormones
So yeah with the high enough calorie deficit people can lose weight while being on an unhealthy diet
Like fried chicken and Big Macs every day however to be fair
You can also lose weight if you smoke cigarettes if you're an alcoholic or if you smoke crack the point
I'm trying to make is that there are many roads to weight loss
But which would you rather be on a healthy lean guy with a clean bill of health or a leanness guy?
Who's at a major risk of heart attack diabetes or even death because you eat in the calorie deficit?
But all the food is processed junk
losing fat doesn't mean eating less guys it comes down to portion control with healthy foods as
These are the foods that contain the macronutrients
vitamins and
Minerals your body needs to at its best, and if you don't know what healthy foods are check out this addict
Oh my pin comment below called the healthy shopping list for life, but why all this talk about nutrition well guys
It's nutrition that caused you man mood problem in the first place and what's still causing it?
However, the good news is that you don't have to be nutritionist
And you certainly don't need to have a good grasp of hormones to fix the issue at hand
This is because the root of the issue is actually a hybrid of eating too much in general and eating too much
Saturated fat at the same time because saturated fat can wreak havoc on your hormonal profile
It doesn't affect everyone the same, but clearly
It's affecting you so the simple way out of your manboobs
Problem is just to clean up your diet guys the second part of the equation is your overall
Calories if you're not on a slight caloric deficit of 250 to 500 calories a day
How can you expect to lose weight so as far as your nutrition is concerned?
Eat in a calorie deficit and until you get on a regimen of only healthy choices
Stay away from if it fits your macros
eat lots of fruits and vegetables get in your
Micronutrients improve your health and your hormones
And I can guarantee you that your man-boob days will be behind you sooner than you think but there are four more quick things that
Need to be said before we wrap this video up
And if you've been enjoying the video so far
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You should definitely get you to stas or own levels tested if your gynecomastia
Persists even after you clean up your diet it is
possible that you have a more severe hormonal problem that goes well beyond
Nutrition in which case you need to see a doctor if your testosterone levels are severely low and your estrogen levels are very high
It could be that your man-boob problem stems from this hormonal imbalance number two what about chest?
Exercises with weights I know you guys are gonna. Ask this can they help eliminate your guy mastiha
Well as we talked about before you cannot spot reduce fat
You do not get to decide where the fat comes off and it certainly doesn't happen because you're lifting weights
also
Fat doesn't magically turn into muscle even if you're training an area frequently enough however
with frequent chest training
Utilizing heavy weights and compound movements it is
Possible to increase circulation of blood in those fat tissues around your chest
Which could potentially trigger more fat loss in the area in fact?
I'm going to link you to my chest routine for skinny guys and hide gayness
Which is a routine?
You can do two to three times a week to build more muscle in your chest
So make sure you check it out number. Three should you get surgery?
Well if you have a severe case of gyno it might be worth it to get the surgery guys however
Note that going under the knife will only eliminate the symptoms of your issue the root cause of the issue could still be under training
hormonal imbalances or bad nutrition
so definitely make sure that you're not repeating the same mistakes after you get the surgery and number four a
hormonal disruption can also be a symptom of
environmental causes there are certain pollutants such as
Arsenic mercury and oil that could be going into your system unnoticed perhaps to your nutrition and lifestyle and messing with your hormones
This however is just another reason why you should clean up your diet and your lifestyle in general
adopting a healthy meal plan and
Exercising properly could very well limit your exposure to these hormonal disrupting pollutants and help you get on the right track with your physical goals
So if you guys need help with your meal plan check out my custom meal plan app on my website
Muscularstrength.com it will help you plan your macros vitamins and minerals no matter what your goal is or what your food
Limitations are and it's super easy to use and as always guys more good stuff coming soon. See you