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Research shows that gynecomastia is also indicative of a hormonal imbalance in the body. Breast tissue in both men and women feeds off oestrogen. Typically women have higher levels of oestrogen in the body and we men have more androgen hormones like testosterone. The moob occurs when a man's oestrogen-to-androgen ratio is out of balance.

Research published in the International Journal of Andrology suggests this "may be the result of increased conversion of testosterone to oestradiol (potent oestrogenic hormone) in increased adipose tissue mass." So your fat could be secreting female, moob-boosting hormones.

Ditch the drink

We all know that alcohol is packed with calories: it's also a close second to dietary fat in terms of its calorie density, but that isn't the issue here. Researchers from the UCLA School of Medicine in Los Angeles say "alcohol history" should be taken into consideration when treating gynecomastia.

Research published in the Journal of Pharmacology and Experimental Therapeutics found that "alcohol intake produces a suppression of plasma testosterone." In other words, if you have an unwanted cleavage and drink a lot then maybe you should cut back on booze.

Eat like a man

Nutrition will be key to losing, say, belly fat, but you still have to eat like a man. Don't diet, starve yourself and nibble on rabbit food.

Drastically restricting food intake has not only been shown to reduce testosterone levels but it can induce something known as "refeeding gynecomastia."

According to research published in the Journal of Pharmacology

& Pharmacotherapeutics the first reported case of refeeding gynecomastia was discovered during World War II, when prisoners liberated from prison camps developed gynecomastia after resuming a normal diet after weeks of malnutrition. This is an extreme case study, but highlights the dangers of food deprivation. While you might think you're doing the right thing, the reality is you could be doing more harm than good.

**Become one with the bench **

Learn to love the bench press. Not only because it's arguably the most comprehensive exercise for your chest, but also because large, heavy compound movements will help to tip your hormonal ratio back in favour of "heavage" not cleavage. That's according to research published in the European Journal of Applied Physiology and Occupational Physiology, which studied the "acute hormonal response to heavy resistance exercise" and found "levels of testosterone significantly increased after heavy resistance training."

Gynecomastia is a complex imbalance of the body's endocrine system and an accumulation of fat in all the wrong places. While modern science is still trying to determine the exact causes and treatments, these tips will help get you on your way to a flatter chest.

Moobs: the workout

In view of all of the above research, here's a science-backed program that's designed to be completed twice per week. Coupled with the right nutrition it will mould your moobs into something you're proud to show off at the beach.

Plyometric Press Ups

3 Sets of High Weight, Low Volume

Each set should be performed with an emphasis on generating as much force as possible (force = weight x speed).

The tried and tested press up is too often forgotten from training plans. Too many people head to the new, shiny, immaculate gym equipment when in reality they'd be better hitting the floor first. This is based on research from the Department of Health and Exercise Science at the College of New Jersey, USA that found explosive press ups coupled with the traditional bench press increased strength in young, male athletes during an eight week period.

Not just a little either. The group performing explosive press ups with a conventional bench press increased their strength by 11.6 per cent. Those who solely used the bench press only improved 7.1 per cent. The key lesson to take away is start your workout powerfully. Perform a normal press up, but during the upward phase attempt to throw yourself in the air. Clap in the middle of each rep if you can. But that's simply an explosive, plyometric press up and it may be your moobs' worst enemy.

Bench Press

5 Sets of 5 Repetitions

Each set should be performed with an emphasis on strength and "smooth" form

To trigger the, "Acute hormonal response to heavy resistance exercise" mentioned above by the European Journal of Applied Physiology and Occupational Physiology you need to - not surprisingly - lift heavy. The "5 x 5" training protocol is one of the most tried and tested methods for this.

Dumbbell Flies

3 Sets of 20 Repetitions

Each set should be performed with an emphasis on volume (repetitions) and workload

To reduce your moobs you must reduce your fat. In the above two exercises you focused on power, speed and strength, now you should concentrate on the volume of work done. What this means is more repetitions. This is because research conducted at the Department of Food Science and Human Nutrition at Colorado State University monitored the post exercise energy expenditure in men after heavy resistance training.

What they found was following a strenuous 90-minute weight-lifting protocol subject's post-exercise metabolic rate - the rate at which their metabolism remains elevated and they keep burning calories - remained high for a, "prolonged period and may enhance post exercise lipid oxidation." Put much more simply what this means is strength training increases the rate at which you burn calories.

Close Grip Press Ups/Bench Press

3 Sets of 20 Repetitions

Each set should be performed with an emphasis on volume (repetitions) and workload

For this final exercise change your hand position and grip. Why?

Well, as a general rule of thumb, the wider your hands are apart the more you engage the muscles of your chest. The closer they are together, the more you engage the muscles of the triceps (back of the arm). This is based on the official research from the Journal of the National Strength and Conditioning Association and if we're honest there's no right or wrong way to perform your press ups and bench press. But knowing this basic difference means you know how to manipulate your biomechanics to train the muscle.

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