Gynecomastia is also known as “man boobs”, which pretty much explains the condition. It’s characterized by swelling of the breast tissue among men, making the chest region appear like they are women’s breasts. This is usually caused by hormonal imbalances, obesity, side effects to medication, poor eating habits, and kidney or liver problems.
Although gynecomastia is not life-threatening (if any serious underlying causes have been ruled out by your doctor), it can still be very embarrassing and distressing for men, so it’s not surprising that many are looking into cosmetic surgery to get into the fatty breast tissue and get rid of the problem for good. The thing is it’s not always a practical choice, and not many people can afford to go under the knife for cosmetic reasons.
The good thing is as long as your man boobs are caused by one of the reasons listed above, which is the case most of the time, then you can do something about it without the help of a surgeon. Just by exercising and getting into a cleaner, healthier diet and lifestyle, you can free yourself of man boobs permanently.
Here are some exercises that you can do to fight gynecomastia.
Running is one of the most popular and efficient ways to lose weight. It’s classified as a high-intensity exercise which stimulates your metabolism, making your body burn calories even after the exercise itself. It’s also very convenient. You don’t have to go to the gym and pick a time when there aren’t as many people working out. Running is the exercise for people who want to be alone in their thoughts and not be disturbed.
You can start by just running for 20 minutes 3 or 4 times a week, and build your way up slowly. The goal here is to build your stamina first, especially if you are first time runner. After consistently running for a few weeks, you can move up to 30 minutes of running time until you reach an hour.
The key to losing weight by running is paying attention to your heart rate rather than your distance or speed. Jog at a speed that still allows you to speak clearly, and continue to do so until you feel your heart pumping fast yet steady. You should also pay attention to your running form.
If you are still uncomfortable or feeling anxious about running outdoors, you can run on a treadmill at first.
It’s obvious why rowing would be our second choice for gynecomastia exercises – just like push-ups, it works out your chest muscles so they get stronger and more defined. And more defined chest muscles means no man boobs.
If it is your first time rowing, start by doing it for 10 minutes a day, thrice a week until you are comfortable and strong enough to row for a longer time. Just like any other exercise, you should build your stamina slowly but surely so you can work out without interruptions, such as an injury from exercising too much and too hard.
Once your muscles have been acclimated to the workout, you can double the time or even move up to 30 minutes – whichever is challenging yet doable enough for you.
3. Strength Training
The best way to lose weight to get rid gynecomastia is to combine different types of exercises so your entire body is engaged. When you are not running or rowing, do some strength training exercises by lifting weights, using gym equipment, or using your own body weight (push-ups, squats, lunges, etc.).
You should follow the same guidelines as the first two exercises mentioned. Start with just one set and 12 repetitions per workout, and add another set after a week or two, or when you feel that you’re ready.
Push-ups are the best workouts for gynecomastia because it targets the chest, arms, back, and abdominal muscles. It tightens your core and your chest area, getting rid of the fat in there. If you find push-ups too hard, start with a kneeling push-up where you use your knees as your “footing” instead of your toes.
4.Low Impact Exercises
Most men who are suffering from gynecomastia are overweight or at least little on the heavy side. If you are one of them, you don’t want to start with high-intensity exercises right off the bat. Start with low impact exercises such as swimming and elliptical training. These workouts will not strain your knees and muscles unlike running, so keep this in mind if you feel like you are not ready for that kind of exercise yet.
This is also helpful if you are over 50 and are not comfortable putting pressure on your knees.
5. Dumbbell Skier Swings
Dumbbell skier swings is one of the most efficient Gyncomastia exercises that you can do. With just one careful motion, you are working out your whole body. It tightens your core, tones your quads, hips, shoulders, and arms, and also your chest. It also strengthens your glutes and hamstrings. So how do you do this exercise?
1. Get a pair of dumbbells and hold it at arm’s length, parallel to your chest. Your feet should just be a little bit farther apart than your hips. Your knees should be bended slightly.
2. Bend your hips and swing your arm down between your legs while keeping your back straight the whole time.
3. Then, stand back up while swinging your arm forward, back to your original position.
4. Just sway your arms and dumbbells back and forth a few times. Again, start with just a few and move up.
All these Gynecomastia exercises are effective in reducing the size of your breasts and you are guaranteed to see the fruits of your labor in just a few months if you are disciplined. But if you want to boost results and see changes faster, using gynecomastia pills and topical creams can be very helpful.
A pill that we fully recommend is Gynectrol. This supplement works by counteracting the main cause of hormonal imbalance, which is the conversion of testosterone into estrogen. It also targets the fatty breast tissue that causes a swollen appearance in men’s chest area. It’s recommended that you take a pill twice a day before a meal, or 30 minutes before working out.
There are creams that help with gynecomastia as well, such as Gynexol. It’s made with retinol and ginkgo biloba, along with other ingredients that help sculpt your chest instantly and leave it more muscular looking. This is an option for men who want to instantly change their chest’s appearance. One of the main ingredients, retinor, is in fact a popular ingredient in anti-aging and anti-wrinkle creams.