Male breasts can present an extremely embarrassing challenge for the men who have them. Before embarking on a plan to eliminate the breasts themselves, it is important to determine whether they are entirely the result of excess body fat or whether they're the result of a medical condition. Depending on the answer to this question, your route to flattening your chest will vary.
Consult A Doctor
While this may cause a degree of embarrassment, it is important that you consult your doctor before proceeding in any direction. This is because some people who suffer from male breasts have a condition called gynecomastia, which is incurable by standard dietary and exercise means. If your doctor determines that you have this condition, he may refer you to a plastic surgeon, with whom you can discuss options for surgical treatment. Although these procedures are invasive, they have a high rate of post operation satisfaction.
Decrease Your Calories
If it's determined that you don't suffer from clinical gynecomastia, your priority becomes losing fat. However, spot reduction of fat on the chest is impossible, so you'll have to lose fat overall, and the first step towards this is lowering your caloric intake. Take an inventory of the foods and drinks that you consume on a regular basis, and use the relevant nutritional information to determine your average daily caloric intake. Depending on the degree of fat you have to lose, aim to decrease this figure by between 500 and 1,000 calories. To accomplish this, first remove all junk food from your diet; if this does not suffice, decrease your mealtime portion sizes as necessary.
Start Doing Cardio
Start a program of cardiovascular exercise, completing at least three sessions per week. At first, you sessions may be as short as 30 minutes, but as your cardiovascular fitness improves, aim to increase the frequency and duration of your sessions to as much as 60 minutes each day. Choose any activity that allows you to consistently raise your heart rate over an extended period of time, from running to biking to organized sports. This program will ensure that you maintain your metabolism, which might otherwise drop due to your restricted diet, leading to more consistent fat loss.
Train Your Chest
Begin a twice weekly resistance training program, targeting the chest. As mentioned, this won't do much to reduce fat in the area, but it will allow you to develop the underlying muscle, leading to an appearance of increased leanness and tone, as well as a more masculine chest shape. At each session, select five chest exercises and perform each exercise for three to four sets of eight to 12 repetitions, resting for at least 90 seconds between sets. A sample routine might consist of a bench press, incline press, dips, dumbbell fly and cable crossover.
- "American Journal of Surgery"; Indications for and results of surgical therapy for male gynecomastia; M. Colombo-Benkmann et al.; 1999
- ExRx.net: Fat Loss & Weight Training Myths
- Medicine & Science in Sports & Exercise: Exercise Reverses Depressed Metabolic Rate Produced by Severe Caloric Restriction