If you have looked down and realized that you can grab a good handful of man breast, you are not alone. In today’s culture of fast food and sitting down for long periods of time, many men find themselves a little too.. busty. Breast development in men is usually the body storing normal excess fat– just in a particularly unfortunate place. As with most types of unflattering excess weight, poor diet and lack of exercise are generally what lead to man boobs, otherwise known as gynecomastia.
The good news is that you can reduce the size (and possibly even get rid of) your man boobs. The bad news is that it’s going to require some work on your part. Fat loss requires changes in both diet and exercise. If a little blood and sweat seem like a fair price to pay, and you think you’ve got your diet under control, let’s get started with the exercise.
What exercises can help to lose man boobs? The best way to banish the man boobs for good is to reduce your overall body fat percentage, which means cardio. Start running, swimming, or biking, and make sure you exercise hard enough that it is challenging. If you’re comfortable enough to read or chat during your workout, you’re not working out hard enough. Working out at a high intensity, even for a short period of time, will burn body fat more quickly than long periods of easy or moderate exercise. If you have been working out for a long time and find that the thirty-minute jog no longer has you panting and sweating, up the intensity.
There is no special exercise that will magically flatten your chest, but there are definitely muscles you can target to strengthen your pectorals, which will tighten them and help smooth out the appearance of your chest.
Out of all the cardio equipment you could utilize for your man boob-killing workout, the rowing machine is most likely to give you the results you’re looking for because it targets the upper body. Rowing will build muscle and increase your heart rate at the same time, firming up your pectorals while burning fat.
There are also a variety of chest exercises you can do at home. Push-ups are the easiest because they require no equipment, but are great for improving muscle tone and overall fitness. If you can’t do standard push-ups right away, start on your knees until you can do them in a plank position. Chest presses are also very effective, and you can start with just two five pound weights. To do a chest press, lay down with your arms at your sides, elbows bent at a right angle. Push up slowly until your arms are fully extended, hold for two seconds, and then bring the weights back down slowly. Do ten reps and increase the amount of weight as your fitness level improves.