If you are overweight, you may suffer from an unsightly condition referred to as "man boobs." Although it is not possible to spot-burn fat, you can perform workouts to lose weight in all areas of the body, including the chest. Exercising the muscles in the chest also builds muscle in the area. This gives you a more toned look and reduces the appearance of excess fat. Remember to reduce the calories in your diet as well to lose weight and man boobs.
Bench Presses
Chest exercises that target the pectorals can build muscle to reduce the appearance of man boobs. Bench presses and push-ups are easy to perform and can be done at least three days a week to work the pecs. For a bench press, lie flat on a bench with your feet planted on the floor. Grab two dumbbells at a weight you are comfortable with. Keep the dumbbells to your sides until you press them upward. Your elbows should be fully extended with the dumbbells just below eye level. Return to starting position and perform two to three sets of 10 to 12 reps.
Push-Ups
For a push-up as part of your chest workout, you start on your knees in the prone position. Lift your body up onto your toes and place your hands against the ground shoulder-width apart. Bend the elbows and press the chest down onto the mat. Straighten the elbows to return to the starting position. Aim for three sets of eight to 10 reps. Variations are available if you want to change up your workout. You may perform the push-ups on your knees or lift one leg off the ground as you press downward.
Cardio Exercise
If you want to lose excess fat around the chest, you need to incorporate cardio workouts into your routine as well. For weight loss, you should strive to work out at least 45 minutes most days of the week. Work in intervals to lose weight quicker. During interval training, you incorporate periods of high-intensity exercise. For instance, spend five minutes jogging, then run for two minutes. Repeat this pattern for the duration of your workout.
Considerations
If you suffer from gynecomastia, exercise may not prove effective at removing the man boobs. When an imbalance of estrogen and testosterone occurs, the breast tissue in men swell and you may experience tenderness in the area. Treatment for gynecomastia includes breast cancer medications, liposuction and mastectomy.
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