You are viewing the article How to Fix Enlarged Breasts in Men at Tnhelearning.edu.vn you can quickly access the necessary information in the table of contents of the article below.
This article was co-written by Brendon Rearick. Brendon Rearick is a personal trainer, fitness coach, fitness program director, and co-founder of Certified Functional Strength Coach (CSFC), a physical education company in the San Francisco Bay Area. With 17 years of experience in the fitness industry, Brendon specializes in fitness training and fitness, his company has certified more than 3000 trainers in more than 20 countries. Brendon served as program director for Mike Boyle Strength and Conditioning (MBSC) and was licensed by the Cortiva-Boston Institute to perform therapeutic massage. He holds a bachelor’s degree in kinesiology from the University of Massachusetts Amherst.
There are 21 references cited in this article that you can view at the bottom of the page.
This article has been viewed 89,101 times.
Men can develop fatty or extra tissue in their breasts that many refer to as “big breasts in men.” This condition is caused by weight gain or other factors. If you have excess breast tissue, it’s important to see a doctor to rule out underlying diseases. If the enlarged breast tissue is due to weight gain or mild gynecomastia (hormonal imbalance), you can correct this problem by working out to tone your pectoral muscles and burn them. fat with cardiovascular exercise, as well as having a healthy diet. [1] X Trusted Source PubMed Central Go to Source
Steps
Firm your chest muscles with strength training exercises
- You should initially do 8-12 reps for each exercise. Then slowly increase to three times as you get stronger. [3] X Research Sources
- Remember that you can’t lose weight “in one spot” – that is, you can’t burn fat at one specific spot. Doing a lot of chest exercises can build beautiful pectoral muscles, but this exercise cannot burn the fat that is covering the chest muscles. That’s why you have to combine strength training with cardio.
- Get into a plank position. Keep your arms straight and your hands slightly wider than shoulder-width apart. Bend your elbows and lower your body until your chest almost touches the ground. Remember to use your abs and leg muscles while exercising.
- Do a knee rest pushup if you can’t push up in a normal plank position. To do this, you start in a crawl position instead of a plank position, then adjust your head, upper body, and knees to lie in a straight line. [5] X Research Source Focus on getting your groin, chest, and chin to touch the ground at roughly the same time. Do not bend your hips.
- After three to four weeks, consider adding variations of push-ups such as army push-ups, squeezing push-ups, and archery push-ups to make the pectorals more active.
- Lie on your back on a chair with barbells or two dumbbells to do chest presses. Holding the dumbbell at the lower rib position, bend the elbow and push the weight up until the arm is straight. Hold the dumbbell in the highest position for a second and then slowly lower your arms back to the starting position. Start with 2 kg and gradually increase the weight as you get into the correct form and can complete three sets of 10 reps at your current weight. This is the time for the muscles and connective tissue in the shoulders, elbows and wrists to develop strength and withstand greater loads.
- Do different push-ups every three to four weeks to challenge your muscles more. You can choose from a variety of exercises such as chest push up or down, lying on the neck, spinning the dumbbell, lying down with the dumbbells close, and chest push.
- Lie on your back or stand slightly tilted. Hold a 2 kg dumbbell in each hand, arms extended straight above the chest with palms facing each other. Slowly extend your arms as if you were spreading your wings. Then slowly raise your arms back into position.
- You can also do chest compressions with an elastic band. Stand and anchor the elastic at hip height (try wrapping it around a pole or doorknob), holding one end of the rope in each hand. Start with arms extended, then bring your hands together in front of your chest, then extend your arms again.
- Do a different chest press every three to four weeks to train your pectorals more. Do chest presses lying up or down, chest compressions with a cable, and chest compressions with one hand.
Do cardio exercises
- Do a minimum of 150 minutes of moderate-intensity activity or 75 minutes of high-intensity activity each week. Try to do cardio for at least 30 minutes a day to reduce breast tissue. Break up the exercises to suit your health if you are just starting out. For example, practice twice for 15 minutes each time.
- Choose activities that give your body an effort and at the same time create excitement. You may have to experiment to find activities that work and are fun. Consider activities like walking, jogging, jogging, rowing, swimming, or cycling. You can also use an exercise machine such as a treadmill, stair walker, or rowing machine. Keep in mind that team sports, playing with kids, or activities like jumping rope or bouncing on a trampoline also count toward weekly cardio time.
Lifestyle and diet changes
- Tell your doctor why you need to be examined. Give them information about the first time you noticed breast tissue growth, pain or weight gain. Depending on the results of your exam and tests, your doctor may diagnose you with gynecomastia or pseudo-gynecomastia in men. Pseudo-gynecomastia is the result of excess fat accumulation and not due to a hormonal imbalance. [10] X Trusted Source PubMed Central Go to Source
- Listen to your doctor’s advice on how to treat these two cases. In most cases, men with gynecomastia and pseudogout can use diet and exercise to reduce fat accumulation in the breasts. Your doctor will ask you to return for follow-up visits every three to six months to make sure there are no other underlying conditions. [11] X Trusted Source FamilyDoctor.org Go to Source
- Rest at least one day per week. Rest time promotes muscle recovery and growth. However, resting doesn’t mean you just sit in a chair all day. You should engage in something gentle and restorative these days, like yoga or a relaxing walk.
- Sleep 8-9 hours a night and don’t sleep less than seven hours. Take a 30-minute nap if you feel tired during the day. [13] X Research Source
- Reduce 500 – 1,000 calories from your current calorie consumption. This is a general rule when you want to reduce calories for reasonable weight loss. Don’t eat less than 1,500 calories a day as this can be bad for your health and lower your metabolism, make you feel tired and hinder weight loss. [15] X Research Source[16] X Research Source
- Choose whole fruits and vegetables, including strawberries, apples, raspberries, spinach, and potatoes. Eat whole grains including wholemeal pasta or bread, brown rice, cereal or oats. Eat lean meats like chicken, fish, and pork, as well as cooked nuts, peanut butter, and eggs for protein. For dairy products, choose low-fat cheese, cottage cheese, yogurt and drink cow’s milk or nut milk.
- Stay away from starchy foods made from refined carbohydrates like white bread, pasta, rice, and baked foods. Avoiding these foods or replacing them with healthy whole foods can help you lose weight. [18] X Trusted Source HelpGuide Go to source
- Read product labels to find out how much sugar is in foods. Sugar can also make you gain weight. If you see words like corn syrup, sucrose (cane sugar), dextrose (chemical sugar), fructose (fruit sugar) or maltose (malt sugar), avoid that product.
- Start by replacing unhealthy foods with whole foods. For example, eat brown rice instead of white rice. Add more vegetables to your meal, instead of meat or carbohydrates. Eat popcorn instead of fries. If you want to chew on something to relieve boredom, eat carrots or chopped vegetables.
- Allow yourself to indulge one day a week to satisfy your cravings and reduce the risk of overindulging. [19] X Research Source Keep in mind, however, that this is not the day to make up for the calories you’ve cut throughout the week. During this day you should allow yourself to eat a small to moderate amount of the foods you have eliminated from your daily diet. For example, you can eat a piece of fried chicken and a bowl of potato salad with lettuce leaves and vegetables.
- Plan with three meals and two snacks each day. Choose different foods for each meal. For example, have breakfast with a cup of fat-free Greek yogurt with fresh berries, a slice of whole-wheat toast with unsweetened jam, and black coffee. Make a salad with different vegetables, roast chicken and a salad dressing for lunch. Eat chopped vegetables in side meals. For dinner, have salmon with a small bowl of coleslaw and a serving of mixed boiled vegetables. For dessert, eat apple slices sprinkled with cinnamon powder.
- Remember to pre-select your dishes before going to the restaurant. Check out the menu online or call the restaurant ahead of time to see what healthy dishes they have. Pick some healthy dishes and write them down on the plan. Avoid parties that provide a lot of energy such as donuts with lots of bread, dishes with lots of sauces and fried foods. [21] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
- Avoid energy drinks such as sodas, fruit juices, specialty coffees, and alcohol. Instead, you should choose non-energy drinks such as tea, regular coffee and carbonated mineral water.
Advice
- It is believed that soy and some other foods can interfere with sexual development and cause gynecomastia in men, but there is no evidence to support this. [23] X Research Sources
This article was co-written by Brendon Rearick. Brendon Rearick is a personal trainer, fitness coach, fitness program director, and co-founder of Certified Functional Strength Coach (CSFC), a physical education company in the San Francisco Bay Area. With 17 years of experience in the fitness industry, Brendon specializes in fitness training and fitness, his company has certified more than 3000 trainers in more than 20 countries. Brendon served as program director for Mike Boyle Strength and Conditioning (MBSC) and was licensed by the Cortiva-Boston Institute to perform therapeutic massage. He holds a bachelor’s degree in kinesiology from the University of Massachusetts Amherst.
There are 21 references cited in this article that you can view at the bottom of the page.
This article has been viewed 89,101 times.
Men can develop fatty or extra tissue in their breasts that many refer to as “big breasts in men.” This condition is caused by weight gain or other factors. If you have excess breast tissue, it’s important to see a doctor to rule out underlying diseases. If the enlarged breast tissue is due to weight gain or mild gynecomastia (hormonal imbalance), you can correct this problem by working out to tone your pectoral muscles and burn them. fat with cardiovascular exercise, as well as having a healthy diet. [1] X Trusted Source PubMed Central Go to Source
Thank you for reading this post How to Fix Enlarged Breasts in Men at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.
Related Search: