It's every man's worst nightmare: man boobs. You saw it on the Seinfeld episode, "The Mansierre," where Cramer developed a bra for guys who were suffering from a little too much breast development.

Let's face it: No man wants to wear a bra. Getting man boobs will make you feel unattractive, and will give you a low self-esteem. Every guy knows the best way to attract a woman is by being confident, so how can you win this man boob battle?

It comes down to gaining control of your diet and committing to the proper exercise program. And remember: If you don't stick to it, the next time you hit the beach, you may find yourself resembling your girlfriend more than the guy with rock hard pecks. why you get man boobs There are two main reasons guys get man boobs. The first comes from simply being overweight. Man boobs, or "moobs," are composed of fatty tissue stored over the pectoral muscles. A common myth is that you can spot reduce your man boobs, but, unfortunately, you can't pick and choose where your body is going to shed its fat, so you will just have to lower it overall.

In order to remove fat deposits from your body, you have to adhere to a cardio and strength training workout program and follow a proper diet. You must create a slight caloric deficit in order to lose weight. This means either expending more calories than you take in through exercise, or eating fewer calories than you expend by changing your diet. If you are smart, you will do both.

The second reason guys get man boobs is due to a medical condition called Gynecomastia. This is a hormonal condition where the body produces an increased amount of estrogen and a decreased amount of testosterone. Gynecomastia can often happen as the result of taking certain medications that influence the body's hormonal levels. It can also result if someone is suffering from a testicular tumor, which causes estrogen production to significantly increase.

To treat this problem, medical advice should be sought. Most often the patient will be taken off the particular medication or will be given anti-estrogen treatment. Surgery may be necessary if the problem does not improve.

Exercises that prevent man boobsCardio:

Cardio will enable you to burn a significant amount of calories over a set period of time, helping you to achieve the caloric deficit that is necessary for fat loss.

1- Interval training: Interval training is your best option because it will kick your metabolism into high gear. Since it is so intense, your body will expend a great deal of calories -- even after you are finished working out -- in order to repair and rebuild the muscle tissues that have been damaged.

Your interval training session should be done for about 20 to 25 minutes, where you work out at a ratio of 1:3 in regards to hard vs. easy. Ideally, aim for 20 to 30 seconds of hard training and 1 to 2 minutes of easy cardio, and repeat this ratio 8 to 15 times.

2- Running: Generally, the best mode of cardiovascular exercise to do for fat loss is running; however, if you have joint problems or just really hate running there are several other methods that can be substituted.

3- Rowing: A good option is to use a rowing machine, or to actually go rowing outside. Rowing is a great form of exercise for fighting man boobs since it significantly encompasses your upper body muscles, allowing you to sculpt your chest at the same time as you burn fat.

4- Elliptical machine: While biking is a good cardiovascular workout, it focuses more specifically on your lower body. Many people are now turning to the elliptical machine for their cardio sessions. This machine is a great calorie burner since it uses both arms and legs and it is easy on the joints.

5- Playing sports: Don't forget about sports too. Activities such as tennis, basketball, hockey, or soccer are great cardiovascular workouts, as they typically involve all-out bursts of movement accompanied by shorter periods of rest. Playing sports goes a long way in helping you burn stubborn body fat, thus preventing the development of man boobs. So join that soccer team and get that old tennis racket out of your closet