Do least 150 minutes of moderate activity or 75 minutes of vigorous activity every week. Aim for at least 30 minutes of daily cardio to reduce breast tissue. Break up your workouts up into manageable sections if you’re just starting. For example, try two 15-minute workouts. Choose activities that challenge your body and that you enjoy. It may take a little trial and error to find what works and what you like. Consider activities such as walking, jogging or running, rowing, swimming, or biking. You can also use machines such as an elliptical, stair trainer, or rowing machine. Keep in mind that team sports, running outside with your kids, or even activities like jumping rope or on a trampoline count towards your weekly exercise.
Perform one set of eight to 12 reps of each exercise to start. Gradually build up to three sets as you get stronger. [6] X Research source Keep in mind it is impossible to “spot treat” weight loss — that is, you can’t lose fat in just one specific area. Doing a ton of chest exercises may give you really great pecs, but may not affect the fat that covers the muscle. That’s why it is important to combine strength training with cardio, too.
Get into a plank pose. Keep your arms straight and your hands slightly wider than your shoulders. Bend at your elbows and lower your body until your chest nearly touches the floor. Remember to keep your abs and leg muscles engaged. Try half-plank, or knee, push-ups if you are unable to do push-ups in a plank position. To do this, start on your hands and knees instead of the plank position, then adjust so that your head, torso, and knees are all in a straight line. [8] X Research source Aim to get your groin, chest, and chin to touch the ground at approximately the same time. Your hips should not bend. Consider adding push-up variations such as military push-ups, chest squeeze push-ups, and archer push-ups after three to four weeks to give your chest a new challenge.
Lie on your back on a bench with a weighted bar or dumbbells to do chest presses. Hold the weight at your lower ribs, bend your elbows, and press up until your arms are straight. Stay at the top for one second and then slowly lower your arms back to your original position. Start with 5 lbs. (2. 3 5kg) and work up to more weight once your form is good and you can safely finish three sets of 10 repetitions at the current weight. This allows not just the muscles but also the connective tissues in your shoulders, elbows, and wrists to strengthen and support more weight. Try different presses every three to four weeks to challenge your muscles. You can choose from a variety of options such as incline or decline presses, neck bench presses, dumbbell around the world, close grip bench presses, and squeeze presses.
Lie on your back or stand at a slight incline. Use two 5 lb. (2. 3 kg) weights and hold one in each hand, arms extended straight above your chest with your palms facing each other. Slowly open your arms wide, as though spreading your wings. Then slowly bring your arms back up. You can perform flyes using a resistance band, too. Stand and anchor the band at about hip-height (try wrapping it around a column or door handle), holding one end in each hand. Start with your arms open, then bring your hands together in front of your chest, then slowly open again. Vary your flye routine every three to four weeks to challenge your chest muscles. Try incline or decline flyes, cable flyes, and even single-arm variations.
Let your doctor know why you scheduled the appointment. Give her information about when you first noticed the excess breast tissues, if you’ve had any pain, and if you’ve put on weight. Depending on the examination and any tests you may have, your doctor could diagnose you with gynecomastia or pseudogynecomastia, which happens as a result of fat deposits without an underlying hormonal imbalance. [12] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Listen to your doctor’s advice on treatment for either condition. In most cases, men with mild gynecomastia and pseudogynecomastia can use diet and exercise to reduce fat deposits in their chests. Your doctor may ask to see you every three to six months to ensure that you don’t have any underlying conditions. [13] X Trustworthy Source FamilyDoctor. org Family-focused medical advice site run by the American Academy of Family Doctors Go to source
Take at least one rest day every week. This promotes muscle building and recovery. A rest day doesn’t mean you just sit on the couch, however. Try something gentle and restorative, like yoga or a leisurely walk, on these days. Aim for eight to nine hours of sleep every night and get no less than seven hours. Grab a 30 minute nap if you’re tired during the day. [15] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
Eat 500 – 1,000 calories less than your current caloric intake. This is a good rule of thumb to follow when cutting calories and losing weight sensibly. Do not eat fewer than 1,500 calories a day because this can be harmful to your health and slow your metabolism, which will make you feel miserable and impede weight loss. [17] X Research source [18] X Research source
Try whole fruits and vegetables including strawberries, apples, blackberries, spinach, and sweet potatoes. Eat whole grains including whole wheat pasta or bread, brown rice, cereal, or oatmeal. Eat lean cuts of meat like chicken, fish, and pork as well as cooked beans, nut butters and eggs for protein. Eat low-fat cheese, cottage cheese, yogurt, and drink cow and nut milks for your dairy.
Stay away from starchy foods made out of refined carbohydrates like white bread, pasta, rice, and baked goods. Avoiding these foods altogether or replacing them with healthy, whole grain alternatives can help you lose weight. Look for hidden sugar in your food by reading product labels. Sugar can also contribute to weight gain. If you see terms including corn syrup, sucrose, dextrose, fructose, or maltose, try and avoid the product.
Start by swapping unhealthy choices for whole foods. For example, eat brown rice instead of white rice. Add more vegetables to your plate than meat or carbs. Try air-popped popcorn instead of eating potato chips. If you’re looking for crunch, try carrots or cut veggies. Allow yourself one cheat day every week to keep cravings at bay and minimize the risk of overindulgence. [20] X Research source But remember that a cheat day doesn’t mean making up the extra calories you cut out during the week. A cheat day means allowing yourself a moderate to small sized portion of a food you have cut out of your diet. For example, on your cheat day, you might allow yourself one piece of fried chicken and a tablespoonful of potato salad with your green leaf salad and veggies.
Write a plan that includes three meals and two snacks daily. Have different foods at each meal. For example, have cup of non-fat Greek yogurt with fresh berries, one slice of whole wheat toast with sugar-free jam, and black coffee for breakfast. Build a salad with different vegetables, grilled chicken, and a homemade vinaigrette for lunch. Have cut veggies for a snack. For dinner, try salmon with a small salad and a side of steamed mixed vegetables. If you want dessert, have apple slices sprinkled with cinnamon. Make sure to anticipate any meals you may have at restaurants. Consult online menus or call ahead to a restaurant see what healthy choices they offer. Choose a couple of different healthy options and write these on your plan. Avoid caloric pitfalls like buffets, bread baskets, dishes with heavy sauces, and fried foods.
Avoid high-calorie beverages like soda, juice cocktails, specialty coffees, and alcohol. Instead, choose non-calorie beverages like tea, plain coffee, and sparkling water.
