How to Get Rid Of Man Breasts Through Exercise
Men can develop fat or excess tissue in their chest area, which many people call “man breasts.” It may be caused by weight gain or other factors. If you have developed excess tissue in your chest area, it’s important to see your doctor to rule out an underlying condition. If your excess tissue has developed as a result of weight gain or a mild case of gynecomastia (a hormonal imbalance), you can help get rid of male breasts by sculpting your chest muscles with strength training and by losing fat with cardiovascular exercise and a healthy diet.
Change your sedentary lifestyle. Although weight training can build muscle mass — which consumes more calories and therefore increases your metabolism and improves your physique — this cannot be viewed as getting rid of excess tissue in a specific spot. You’ll need to be more active throughout the day and do some type of cardiovascular exercise. Simple changes like walking instead of driving or taking the stairs instead of the elevator can help you burn calories and fat. Consider wearing a pedometer to count how far you walk in a day.
Do cardio most days. Combining weight training with cardiovascular exercise and a healthy diet can help you get rid of excess body fat, including in the chest area. Sensible weight loss is one to two pounds per week. Doing some type of exercise or activity five to six days a week can help you meet overall weight loss goals and get rid of excess breast tissue more quickly.
- Do least 150 minutes of moderate activity or 75 minutes of vigorous activity every week. Aim for at least 30 minutes of daily cardio to reduce breast tissue. Break up your workouts up into manageable sections if you’re just starting. For example, try two 15-minute workouts.
- Choose activities that challenge your body and that you enjoy. It may take a little trial and error to find what works and what you like. Consider activities such as walking, jogging or running, rowing, swimming, or biking. You can also use machines such as an elliptical, stair trainer, or rowing machine. Keep in mind that team sports, running outside with your kids, or even activities like jumping rope or on a trampoline count towards your weekly exercise.
Take classes. Boot camps, spin, aerobics, and cardio burn classes that use free weights and other equipment are a great way to start building muscle and reducing fat in all areas of the body. They can also motivate you if you have a hard time doing workouts alone. Sign up for a class that you do three to four times per week, with a day of rest in between. These classes often have the added benefit of teaching you proper form, which you can apply when you work out at home or on the go.
Build your chest muscles. Do some strength training exercises that can help boost your chest muscles. Adding muscle also speeds up your metabolism and helps you burn more fat, which may reduce the amount of tissue in your chest area. You can choose to do weightlifting exercises such as pec flyes or use your own body weight with moves such as pushups to sculpt your chest muscles and burn excess calories and fat.
- Perform one set of eight to 12 reps of each exercise to start. Gradually build up to three sets as you get stronger.
- Keep in mind it is impossible to “spot treat” weight loss — that is, you can’t lose fat in just one specific area. Doing a ton of chest exercises may give you really great pecs, but may not affect the fat that covers the muscle. That’s why it is important to combine strength training with cardio, too.
Do push-ups. One of the most effective ways to sculpt your chest muscles is by doing push-ups and variations of them. Push-ups target your chest muscles and the smaller muscles around your chest area. In addition, they can help build back and abdominal muscles, which can help you slim down overall.
- Get into a plank pose. Keep your arms straight and your hands slightly wider than your shoulders. Bend at your elbows and lower your body until your chest nearly touches the floor. Remember to keep your abs and leg muscles engaged.
- Try half-plank, or knee, push-ups if you are unable to do push-ups in a plank position. To do this, start on your hands and knees instead of the plank position, then adjust so that your head, torso, and knees are all in a straight line. Aim to get your groin, chest, and chin to touch the ground at approximately the same time. Your hips should not bend.
- Consider adding push-up variations such as military push-ups, chest squeeze push-ups, and archer push-ups after three to four weeks to give your chest a new challenge.
Perform presses. Pressing any amount of weight up from your chest can also help to strengthen your chest muscles. From chest presses to bench presses, doing a variety of these exercises can help you define chest muscles.
- Lie on your back on a bench with a weighted bar or dumbbells to do chest presses. Hold the weight at your lower ribs, bend your elbows, and press up until your arms are straight. Stay at the top for one second and then slowly lower your arms back to your original position. Start with 5 lbs. (2.3 5kg) and work up to more weight once your form is good and you can safely finish three sets of 10 repetitions at the current weight. This allows not just the muscles but also the connective tissues in your shoulders, elbows, and wrists to strengthen and support more weight.
- Try different presses every three to four weeks to challenge your muscles. You can choose from a variety of options such as incline or decline presses, neck bench presses, dumbbell around the world, close grip bench presses, and squeeze presses.
Complete flyes. Pulling your arms together, which is called a flye (or fly), is another great way to sculpt your chest muscles.
- Lie on your back or stand at a slight incline. Use two 5 lb. (2.3 kg) weights and hold one in each hand, arms extended straight above your chest with your palms facing each other. Slowly open your arms wide, as though spreading your wings. Then slowly bring your arms back up.
- You can perform flyes using a resistance band, too. Stand and anchor the band at about hip-height (try wrapping it around a column or door handle), holding one end in each hand. Start with your arms open, then bring your hands together in front of your chest, then slowly open again.
- Vary your flye routine every three to four weeks to challenge your chest muscles. Try incline or decline flyes, cable flyes, and even single-arm variations.