GYNECOMASTIA WORKOUT AND EXERCISES
- 1 How to Get Rid of Gynecomastia
- 2 Adipose Tissue and Glandular Tissue
- 3 Start With Fat Burning Cardio
- 4 Advanced Cardio with Sprints
- 5 Strength Training and Weightlifting
- 6 Effective Chest Exercises without Equipment
- 7 How Core Exercises Can Improve Your Posture
- 8 Where are My Core Muscles?
- 9 Simple Core Training to Improve Posture
- 10 Should I diet while I do these workouts to get rid of chest fat?
What are the best exercises for a man to naturally reduce gynecomastia? Gynecomastia, often crudely referred to as man boobs, or in bodybuilding circles as gyno, is the unnatural development or enlargement of a man’s breasts. While not a medically dangerous condition, a man will be psychologically devastated by gynecomastia. How can a man with this condition get rid of the chest tissue?
The causes of gynecomastia include:
- Hormone Imbalances – Either a decrease in testosterone (male hormone) or an increase in estrogen (female hormone), or a combination of both.
- Age – Hormone imbalances before, during and after puberty may swell breast tissue. A man beyond age 50 has a 1 in 4 chance of developing breast tissue.
- Medications – Many prescription medications can cause gyno as a side effect. Steroids and specifically anabolic steroids cause an abnormal increase in estrogen after use. Many prescribed medications used as treatment for anxiety, depression, heart disease and prostate conditions also promote breast tissue growth as a side effect.
- Drugs and Alcohol – Street drugs and alcohol abuse, especially marijuana can cause the condition.
- Chronic Conditions – Kidney disease, liver failure, hypogonadism and hyperthyroidism, malnutrition and advanced aging all increase the risk and occurrence of gynecomastia.
- Weight Gain – As a man gains weight, fat is deposited and stored over any developing breast tissue, enhancing the unnatural appearance of breasts. If enlarged breasts are strictly a result of natural obesity, the condition is known as pseudogynecomastia.
How to Get Rid of Gynecomastia
Surgery is an option for breast reduction or treatment, but not the only solution for reducing their size. Before you opt for surgery, try moderate weight loss exercises combined with gynecomastia exercises and workouts that focus on your chest and upper body to cut down the fat and firm the muscle beneath your breast tissue to reduce or rid yourself of gynecomastia
Gynecomastia exercises are a natural alternative to surgical and chemical treatments.
Gynecomastia exercises and a healthy natural diet can help a man eliminate or reduce the stored body fat and reshape and reduce the offending breast tissue. Keep in mind that these exercises are not a cure, but an alternative treatment. They will not remove breast tissue, but work as a natural treatment that can rid your body of excess fat and shape the chest of any man.
Adipose Tissue and Glandular Tissue
In true gyno, there are two types of breast tissue present that need to be reduced, adipose tissue and glandular tissue. Each can respond to different styles of exercise and workouts.
Adipose (fatty) tissue responds best to cardiovascular or interval training. To reduce the stored fat on your chest, you will need to burn calories in order to reduce stored body fat over your entire body. Twenty or more minutes of cardio daily will burn calories and reduce body fat levels to decrease any fat deposits stored in the chest. The type of workout you choose is up to you, but keep in mind that the more intense your workout, the more calories and fat get burned.
Glandular tissue requires more work to manipulate and a very different approach. Unlike fatty tissue, you will not be able to burn off or melt away glandular tissue, but you will be able to reduce, shape and tone the tissue and increase the surrounding and underlying chest muscle. Rather than increasing your heart rate and metabolism to melt the tissue, you will be working the glandular tissue directly in order to reduce or reshape it.
Exercises like push ups and bench presses will begin toning your chest. These and similar resistance type workouts will force the glandular tissue to become toned, which in turn trains the chest and reduces the size of the breast tissue.
Start With Fat Burning Cardio
Cardio training and interval workouts will help reduce fat and build lean muscle, and cardio and intervals can also increase your metabolism. A faster metabolism will help prevent your body from storing more fat and help you burn more calories effectively and look slimmer.
Cardiovascular exercises include walking, running, rope jumping, cycling and swimming, among others. Include these in your daily routine and keep doing them with your strength workouts to continue to reduce or maintain your weight loss.
Start with a 20 minute running workout to get your heart rate up to speed as well as increase your metabolism and calories burning. A 20-minute running session on a treadmill or on the open road is an ideal way to start your training. For the first two to three weeks, go running every other day for a total of 3-4 times per week. Increase the frequency of your runs after the first month, or you can even go 5 to 6 days per week. If you have a treadmill at home, now would be a good time to start using it. Or, consider getting a trial membership at a gym or use the neighborhood or high school track. All you really need is a pair of supportive shoes.
Find a rowing machine and use it at least 3-4 times each week. Rowing combines cardio with strenuous chest, arm and back training, which is perfect for attacking gynecomastia. This exercise is great for getting rid of stored body fat that has accumulated in the chest over the years. Start with 10-minute sessions for the first week (3 times per week), until you gain the strength and endurance to row for 30 minutes every day.
Try low impact training. Start with low impact exercises before moving on to more complicated and demanding workouts. Swimming and elliptical training are two effective breast-reduction exercises that do not overly stress the joints and ligaments the way running does. Low impact workouts are highly recommended for a man aged 45 and above.
Swimming is a good choice and targets the upper body almost as effectively as rowing can. Swimming can also be performed for longer periods than rowing without causing too much fatigue, even when done for over an hour. Elliptical training is another good choice for keeping your heart rate up without impacting your knees and ankles the way running on a treadmill does.
Advanced Cardio with Sprints
Once you build a strong cardio base, try some advanced cardio training to speed the burning of your stored body fat. Begin with short, intense sprints of about 40 yards or one lap of a small track. If you are using your street, pace out your desired distance and mark your start and finish lines.
Sprint your predetermined distance at full speed and then jog slowly back to the starting line and repeat. Repeating this exercise creates an interval training effect and intensifies the rate at which your calories will be burned away. Over time, work towards sprinting faster and further and reducing the active rest time between sprints.
Stair sprints can also improve your cardio training and burn additional calories. Stair sprints provide both cardio and upper body toning as you pump your arms to help run up the stairs. Find a stairway and sprint to the top, then jog back down and repeat.
Strength Training and Weightlifting
Develop your chest muscles. Strength training and resistance training exercises can help build a stronger, wider and flatter chest. Adding more chest and upper body muscle also speeds up your metabolism and helps you burn more fat, reducing the amount of fat in your chest. You can choose to use weights like barbells and dumbbells or use your own body weight to train with moves such as push ups to tone your chest muscles and burn excess calories and fat.
Remember that it is impossible to “spot reduce;” you can’t lose fat in just one specific area. Doing only chest exercises may eventually give you great pecs, but most likely will not affect the fat that covers your new muscle. That’s why you need to combine the toning of strength training with the body fat burning of cardio as well.
Once you master cardio and interval training, it is time to add resistance training and weightlifting. Weightlifting is an excellent way to tone and develop chest muscles and reduce enlarged breasts. Cardio exercises are just the beginning of the exercise program you need to develop when you want to reduce your breast size. You also need strength exercises to flatten your chest.
The following are some of the best and most efficient and targeted strengthening gynecomastia exercises for your chest.
Use these resistance exercises to get rid of gynecomastia:
Seated chest press – Start with your back flat against the back of the machine. Start by slowly pushing on the weights straight in front of you, in a smooth horizontal motion. Slowly return the weights to your starting position. The key to effective training is slow, steady movement. Control your breathing while doing the chest press. Do a minimum of 3 sets with 12 repetitions for each set.
Cable crossovers – Attach the handles to the cables of the pulley station. With your extended arms at shoulder height, bend your elbows and plant your feet shoulder width apart. Slowly bring both of your hands holding the handles together and cross them in front of you. Return to the start position and repeat. Perform 3 sets of this exercise with 12 repetitions for each set.
Incline flys – Sit on an inclined bench at a 45-60 degree angle. Hold a dumbbell in each hand above you and then lower your hands out to your sides. Perform this exercise without dipping the height of your arms below shoulder level. Then push the dumbbells up above you again like you are hugging someone in front of you. Again, 3 sets of 12 repetitions.
Bench press – Start while lying on your back with your back in full contact against the bench. Using a barbell or pair of dumbbells, slowly press the weight straight up directly above you. Ensure that your back does not leave the flat surface of the bench. Concentrate on controlled deep breathing as you perform your bench presses. Do 3 sets of this exercise with 8 to 12 repetitions each.
Dumbbell pullover – This exercise opens and stretches the chest and ribcage and promotes a larger, wider, flatter chest. Start on your back on a sturdy bench and hold a medium weight dumbbell or weight plate above your chest with your elbows slightly bent. Lower the dumbbell behind your head and allow it to drop as far as possible as it pulls your arms back. Perform each repetition slowly and feel the stretch. Perform 3 sets with 10-12 repetitions in each set.
Incline bench dumbbell press – This is another targeted exercise to tone chest muscles and reduce breast tissue. Sit back against the incline bench at 45-60 degrees and using a pair of dumbbells, press upward quickly and pause briefly at the top and lower the weight slowly back to your upper chest and repeat. Perform this exercise in 3 sets with 10-12 repetitions in each set.
Incline barbell bench press – Performed exactly like the dumbbell version, but with a barbell to shift the training effect to the outer chest. Start with the angle of the bench at 45 degrees but change the angle until you can feel it is having the best possible impact on your upper chest and the sides of your chest. Again, 3 sets with 10-12 repetitions in each.
Smith machine incline bench press – One last chest press exercise, place an incline bench under the bar of a Smith machine and once seated, grab the barbell with your hands wider than shoulder width. Lower the bar to your chest and push the bar straight up explosively. Pause and squeeze momentarily at the top of the movement and repeat. Perform 3 sets of 10-12 repetitions.
Effective Chest Exercises without Equipment
If you don’t have the time before or after work to travel to the gym, there are still many targeted gynecomastia exercises specifically for the chest area to help get rid of enlarged breasts at home.
Push ups are a popular method for reducing chest fat and building lean upper body (chest, back and arm) muscles. They are ideal for your biceps and triceps as well as exercising your core, the muscles that support your spine. You can perform push ups anywhere and anytime: at the gym, office or home.
Start by placing your hands on the floor at approximately shoulder width apart and lower yourself to the floor until your nose is just above but not touching the floor. While keeping your back straight, push yourself up slowly. Slow and steady movement is the key.
To increase the intensity, there are many variations of push ups including elevated push ups, with feet elevated on a bench to add stress to your upper body and create more weight as you go up and down for the push up motion.
Diamond push ups – Start on all fours with your thumbs and forefingers on the floor touching in the shape of a diamond. Then straighten your legs out and get into your push position. Bend at the elbows and lower your chest down to the ground to about an inch off the ground but before touching. Straighten your elbows and push yourself back up.
How Core Exercises Can Improve Your Posture
Improving and strengthening your core will improve your posture and reduce the visual effect of breast tissue. This is by no means a treatment or cure, but as you are building a stronger, leaner and wider chest, displaying it properly will improve your silhouette and outlook.
Where are My Core Muscles?
Your core contains the muscles that run the length of your trunk and torso, your pelvis, hips, obliques, back, and abdomen which stabilize your spine, pelvis and shoulders to provide stability, strength, movement and flexibility. Your core muscles transfer the power developed in your hips and legs into your arms and from your arms into your hips and legs. Core muscles are also responsible for posture and standing straight.
If your core muscles are weak your body will display poor posture and experience more injuries to the knees, back and shoulders. By strengthening your core you are not only going to improve your posture and appearance, but you will also improve your balance and stability.
Simple Core Training to Improve Posture
Crunches – Start on your back on the floor with hands beside your head or crossed across your chest. Place your feet flat on the floor and lift your head and shoulders off the floor and bring your chest towards your thighs. Slowly lower your torso and return to the start position and repeat.
Reverse crunches – Again, on your back place your hands at the side of your head and bend your legs at a 90 degree angle. Now lift your hips off the floor and bring your knees up to your chest. Then, lower your feet to the floor. Use your abs to lift your hips and try not to arch your back.
Planks – Start in a push up position but place your weight on your forearms and toes. Lift your lower body off the floor so that you are resting on your forearms and toes. Hold this position while tightening your abs for a minimum of 30 seconds. For best results, each time you perform planks, strive for longer times.
V-ups – While on your back, keep your legs straight with feet together and arms straight above your head. Tighten your abs and bend at the waist, attempting to bring your hands and feet together directly above you. Your body will form a “V”. Return to the start position and repeat.
Should I diet while I do these workouts to get rid of chest fat?
Absolutely! Your goal for these exercises is to reduce or completely get rid of fat in the chest, and anything that can help like dieting or a fat burning product should be included. Proper diet should not be overlooked. Dieting, in this case following a natural healthy balanced diet, will help you reduce chest fat more quickly. This is not a crash diet, nor does it involve any pills or supplements.
This healthy diet when combined with your gynecomastia exercises will promote the loss of body fat and the reduction of breast tissue and help get rid of those enlarged breasts more quickly.
Your Fat Reduction Diet Tips to Get Rid of Chest Fat
- Avoid Junk Foods – Burgers, fries, pizza and shakes feed your fat layers. Junk foods are developed to be tasty and addicting regardless of how much fat, grease, salt and sugar it takes. For best results, find more healthy and natural foods to replace them.
- Avoid Sugary Drinks – Colas, sodas, bottled juices and syrupy frapuccinos all contain corn syrups and sweeteners that contain more calories than a normal healthy meal.
- Limit Your Grain Intake – Gluten promotes inflammation and swelling, including in breast tissue. Virtually all breads, doughs and crusts contain grains, gluten and sugar.
- Limit Your Dairy Intake – Milk, regular yogurts, cheese and butter are naturally high in fat and calories. For best results, choose lower fat options or alternatives.
- Avoid Soy – Soy has been linked to increased estrogen levels which promote the growth of breast tissue. Once you study ingredients labels you will find that MANY foods contain soybean and soy products including oils. If you use soy milk, switch to rice milk, hemp, or almond.
- Eat More Eggs – Eggs contain 21 essential amino acids and cholesterol is the major ingredient your body uses to create natural testosterone. Without the necessary raw materials, your body will not be able to naturally produce testosterone. For best results, add 1-2 eggs to your daily diet to get the nutrients you need.
- Drink More Water – Hydrate properly. For best results, drink more water before meals to help you feel full sooner and longer, and consume fewer calories. This can promote both weight loss and your overall health by reducing headaches and constipation, and can help flush toxins away.
The size of your chest is directly related to the thickness of your body fat layer. Consider this at each meal: eat less sugar, and choose healthy fats like olive oil and avocados over the garbage your fries are cooked in. Get more natural lean proteins and grill them rather than fry them. Get rid of the deli style meats, ham, sausage and bacon as they are fat and calorie filled.
To reduce or rid yourself of an enlarged chest naturally with diet, avoid sugar, sweetened food, carbs like pasta, white rice, and get rid of the foods containing flour such as cereals, breads, cookies and cakes. Try to eat more Brazil nuts, avocados, eggs and lean organic beef as they are effective testosterone boosters.