Gynecomastia is defined by the National Institute of Health as a benign growth of the gland tissue in the male breasts, usually caused by an increase in estrogen, a decrease in testosterone or the use of abundant medication. Gynecomastia can affect men of all ages, from children to adults.
Another type of breasts in men, in which we will focus on this article, is known as pseudo-gynecomastia and is caused by an excess of fat. This is the most common type and is usually seen in obese or overweight men. None should be cause for concern but, as you can imagine, the symptoms of a hormonal imbalance and being overweight are not positive and in both cases it is recommended to consult the doctor.
Although the term “male breasts” may seem funny, it is not so much for those who suffer it. It is always important to consider the feelings of the people.
If you have pseudoginecomastia or know someone who has it, here are some tips to increase muscle mass (especially the chest) to lose fat and minimize the appearance of breasts.
4 TIPS TO GET FIT AND REDUCE MALE BREASTS
1. CONSULT WITH YOUR DOCTOR
As we have already mentioned, by consulting with your doctor you will not lose anything. It is always good to do it before you start any diet or training regimen. Tell him what you are worried about and what his objectives are and ask him for his opinion on whether it is safe or not.
Tip: Ask your doctor about your hormone levels.
2. DEBUG YOUR DIET
It is no secret that a balanced diet with a calorie deficit plays a crucial role in weight loss. The first step is to set a goal and start pointing what you eat with the Balance app . Many people are not aware of everything they eat, so keeping a meal diary can help you open your eyes. And you may also want to reduce the consumption of these 5 food groups if you want to lose weight .
Tip: It may take you a week or two to get used to pointing out what you eat, but do not give up. Soon you will become an expert in calculating portions by eye . And do not forget the importance of pre and probiotics to have good intestinal health.
3. WEIGHT TRAINING
Training with your own weight is incredible because there are lots of exercises that activate several muscle groups, which causes you to burn more calories . Yes, push-ups are an excellent example of exercise with your own weight for the pectorals . But did you know that push-ups also work the arms, shoulders, back and core and that they require the activation of the buttocks and legs?
Tip: The more you separate your hands when flexing, the more you work on the chest. And you do not have to go very fast. Play with the rhythms and try to do some slowly. Do you notice how it burns you?
4. STRENGTH TRAINING WITH WEIGHTS
You’ll have to focus on building muscle mass rather than doing cardio to burn fat. In addition, muscle mass is a tissue that requires a lot of energy, so the more muscles you have, the more calories you will burn while at rest. Exercises such as chest press and chest chest cable are a great example of exercise to build muscle in the pectorals.
Tip: Do not focus only on doing exercises for the pectorals. Training the whole body is the key to burning fat. In addition, exercise can increase testosterone levels in men that, among other things, helps you build and maintain muscle mass .
MYTH OR REALITY? IS IT REALLY POSSIBLE TO GET RID OF MALE BREASTS COMPLETELY?
This depends on how much fatty tissue you have and the elasticity of your skin. It may be that after losing weight you completely get rid of the breasts. But it could also be the case that losing fat, you also have to lose skin. Although there are surgical procedures to remove excess skin after losing weight , you should congratulate yourself first for having achieved it! Losing weight is not easy. It takes a lot of dedication and commitment with yourself and your health. However, if you have a lot of excess skin, the final decision will be yours alone.
As you can see, in the case of pseudo-gynecomastia, increasing activity and debugging your diet can lead you to lose weight and get rid of male breasts.