How to Adjust Your Workout Regimen to Reduce Gynecomastia
Gynecomastia is the enlargement of breast tissue in boys or men. Often the enlarged breast also contains fat tissue. If the enlarged male breast is only the result of fat build-up, it is called Psuedogynecomastia.
Can Exercise Eliminate Gynecomastia?
Perhaps the most common misconception about gynecomastia is that diet and exercise can resolve the problem. Indeed, many men with gynecomastia have excess fat around the breast gland, which can make the condition more prominent. However, while exercise can help eliminate fat deposits, it cannot address the underlying cause of gynecomastia: breast tissue. If you suffer from Psuedogynecomastia, exercise can help you bring back the chest to a masculine, leaner look.
Exercises to Help Reduce the Appearance of Gynecomastia
Exercise can help minimize the appearance of existing gynecomastia. If you are out of shape, it is necessary to start out with low impact exercises. As you increase your endurance and lose overall body weight, you can move on to more challenging targeted exercises to address pectoral fat.
- Daily Cardio Routine. To lose body fat, add a cardio routine. Cardio exercises that work the upper body will not only increase the heart rate, they target the chest muscles. Rowing works the arms, chest and back and builds endurance. If you need to begin with a low impact workout, swimming can provide excellent benefits.
- Interval Training. To maximize your cardio workout, consider interval training. With this type of training, short intense exercise is alternated with less intense relief periods. For example, sprint for 30 seconds, then recover with jogging or walking. Interval training burns larger amounts of fat and will make efforts to lose chest fat more efficient.
- Push-Ups. Strengthen and tighten the muscles in your upper body with push-ups. As you improve your performance, you can add resistance by placing a weight between your shoulder blades. A trainer or spotter can put the weight on your back, as well as make sure you are in good form.
- Weights. Weight training can tone and sculpt the chest muscles. An incline press with dumbbells will provide a targeted workout of the chest muscles. Sit on an incline bench so that your back is at 45 degree angle to the ground. Hold a pair of dumbbells and press them towards the ceiling and back. You can also lower your hands to your side and bring them back together again. Be sure to keep the back flat (no arching).
What if Exercise Does Not Help to Reshape My Chest?
When changes in your nutrition and workout routine do not help to greatly improve the appearance of your chest, you may want to reach out to a plastic surgeon who specializes in Gynecomastia surgery. It will help you to obtain realistic expectations as to what can be done without surgery.
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The content on Gynecomastia.org is for educational purposes only. It is not intended as medical advice. It does not replace the need to meet with a physician who will accurately diagnose your condition and suggest treatment options.