To reduce gynecomastia or man boobs, there are three basic steps. While each step done in isolation will help, peak benefit will be achieved by doing all three together.
Step one acknowledges that just like their female counterparts, man boobs contain fat. In order to reduce fat, you must do cardiovascular exercise for at least 30 minutes three times a week. Any activity which elevates the heart rate to at least 60% of your maximum heart rate for your age will burn fat and reduce weight. If you currently engage in exercise at this level, add an additional 60-90 minutes of cardio work each week. Because this will be a lifetime program, it’s important to add a variety of workouts that consider your interests and hobbies. Some men will enjoy group activities of team sports and competitions; others will prefer the isolation of swimming, running, or bicycling. Listening to music, exercising in different locations and using various pieces of equipment will help with the enjoyment level which will lead to better compliance and longer lasting results.
The second step is nutrition. Nutrition is an exercise? Absolutely. Choosing what to eat is an action. A balance of carbs, proteins and small amounts of fats achieved through consumption of fruits, vegetables, lean meats, lowfat dairy and complex carbohydrates will lead to a healthy weight and less fat retention. Gynecomastia is a condition which is accentuated by bodies that have a higher fat to muscle ratio. The less fat stores, the less appearance of man boobs. The key to this exercise is also variety. Try to buy one new fruit or vegetable each time you shop for food. Eventually you will have a new palate of tastes and textures that will make it feel less like you’re “dieting” and more like you are choosing from a wide array of healthy foods.
The final step is chest specific exercises. Building muscle will help with the appearance of your chest by supporting the man boobs to reduce sagging. Even before they go away , man boobs that don’t sag will look better and less pronounced. Muscle burns more calories even at rest than fat tissue which will help you maintain your new physique. Chest presses using dumbbells or gym weights, bench presses (lie on your back and push up the dumbbells or weight bar), flys (bend at the waist and raise the weights to the height of your shoulders and pushups will sculpt the chest area while increasing muscle mass. Start with 3-5 sets of 10 at a comfortable weight. Increase the weights by 5-10 lbs each time you can finish all the sets. Be sure to rest 2 days weekly to allow the muscles to recover and build.