Man Boob Exercises
Being fit makes man boobs look the best they can. However, there are many bodybuilders and weight trainers seeking gynecomastia surgery. Development of the pectoral muscles will not camouflage excess breast tissue; the overlying breast tissue will still be there and may actually make the man boobs more obvious. There is an exception to this, and that is for men with pseudo-gynecomastia, their breasts are composed of fat alone, with little to no glandular tissue.
With diet and exercise, it is possible to reduce man boobs. There are several recommended exercises for the patient with pseudo-gynecomastia.
Cardio exercise and a healthy diet will contribute to loss of overall body fat. The male chest and abdomen are the hardest areas to shed fat and usually the last. In order to have acceptable results for fat reduction of moobs, you would have to get quite lean.
Pseudogynecomastia responds best to cardiovascular workouts. It is not possible to “spot reduce” just the chest; the entire body gets a workout. Cardio elevates the heart rate and burns calories and fat. It is recommended to do 30 minutes of cardio 3 to 5 times a week. Recommended exercises along with a healthy diet are:
- Brisk walking
- Riding bikes
- Rowing machine
- Stair climber
- Elliptical machine
Before & After Photos
Interval training is a whole new level in cardiovascular exercise. There are many different programs for interval training; one is: interspersing 5 minutes of moderate cardio with a 30 second burst of intense cardio such as 5 minutes of walking with sprinting for 30 seconds and then walking for 2 minutes followed by a 30 second sprint. Repeating this interval 6 times makes for an intense workout for burning fat, and will increase metabolism. Increasing metabolism prevents the body from storing fat. For the dedicated fitness buff hiring a physical trainer may bring the fastest results.
Men who have a propensity to carry extra weight in their chest will need to be dedicated to a lifestyle of exercise and eating right, or they will find fat will return to their chest.
The body has natural Human growth hormone (HGH) that is produced by the pituitary gland for fueling growth in children. HGH maintains tissue repair, brain function, muscle growth, metabolism, and energy throughout life. Natural HGH is different than what is used on animals such as cows to make them bigger, or the synthetic HGH used by bodybuilders for muscle growth which is illegal without a doctor’s prescription. Natural HGH in the body helps preserve protein that is found in hair, skin, nails, collagen, tendons, ligaments, and bone. As we age, HGH levels drop dramatically around the age of 50 and continue to decrease as we get older. HGH is essential for cell growth, cell regeneration, retaining calcium, cognitive functions (memory), and fat burning. To increase HGH levels naturally there are steps that can be taken:
- Intermittent fasting
- Avoid hypoglycemia (low blood sugar)
- Increase arginine (an amino acid found in high protein foods)
- B3 (niacin)
- High-intensity interval training
Combining these factors may increase your natural HGH while avoiding:
- Insomnia (sleep deprivation)
- Endocrine disruptors (pesticides, herbicides, and insecticides)
Increasing natural HGH can boost metabolism and fat burning.
True gynecomastia is composed of adipose (fat) tissue and glandular tissue. Glandular tissue requires a different exercise program. You cannot melt away or burn off glandular tissue. However, for the man with mild gynecomastia, it is possible to tone and shape breast tissue along with underlying chest muscle with exercises targeted directly to the chest. In addition to developing muscle, your metabolism will increase. Recommended strength training for the chest includes:
- Seated chest press
- Bench press
- Incline bench press
- Dumbbell pullover
Core exercises improve posture by strengthening core muscles Core muscles run the length of your torso, pelvis, obliques, hips, abdomen, and back. Having strong core muscles attribute to proper posture, which reduces the visual effect of man boobs. Core exercises include:
- Reverse crunches
One study showed that heavy resistance training might help restore normal hormonal balance. Testosterone levels in younger men were more pronounced than in older men.
Again, muscle development will only help camouflage men with mild true gynecomastia; most men will find that by developing their pectoral muscles their breast tissue will not be reduced and may be even more pronounced.