Man with enlarged breasts often feel insecure and have low self-esteem. Enlarged breasts may result from a medical condition known as gynecomastia or from the deposit of excess fat in the breast area. Gynecomastia results when increased levels of estrogen and testosterone cause the formation of excess breast tissue. Treatment for gynecomastia involves medications and, sometimes, surgery. If your poor eating habits and lack of exercise contributed to your male breasts, you have the ability to reduce the amount of fat in your breast and increase your breast muscles.
Change Male Breasts Into Muscle
Step 1
Reduce the number of calories you consume below what you need to maintain your weight. Reduce your consumption of high-calorie drinks, sugar snacks, salty snacks, and large portions, while increasing your consumption of water, fresh produce, lean protein and whole grains.
Step 2
Participate in 30 to 90 minutes moderately intense aerobic activities, such as dancing, brisk walking, swimming, biking or hiking, on most days of the week.
Step 3
Perform the bench press exercise. Lie back on the weight bench and grasp the barbell. Raise the barbell from the rack and slowly lower it until it is just above your chest. Press it back up to straighten your arms to complete one rep. Do three sets of eight to 12 repetitions at least twice a week.
Step 4
Build your pectoral muscles by performing three sets of eight to 12 pushups at least twice a week. Start by getting down on your hands and knees, your hands positioned directly under your shoulders. Extend each leg back until only your toes and your hands support your weight; keep your buttock, spine and head in a straight line by contracting your abdominal muscles and butt muscles. Lower yourself, by bending your elbows, until your chin or chest touch the ground. Press back up to the starting position. Failure to keep your back, head and butt aligned decreases the effectiveness of the exercise.
Step 5
Develop your pectorals even further by performing three sets of eight to 12 repetitions of the inclined flye on at least two days each week. Lie on a bench that has been inclined to a 45-degree angle. Hold a weight in each hand, and extend your arms out to the side. Keeping your arms extended, pull the weights together in front of your chest. Return to the starting position.
Determine Number of Calories You Need
Step 1
Convert your weight in pounds to kilograms by dividing your weight by 2.2.
Step 2
Calculate your height in centimeters by multiplying your height in inches by 2.545.
Step 3
Multiply your weight in kilograms by 9.99 to get your weight number.
Step 4
Multiply your height in centimeters by 6.25 to determine your height number.
Step 5
Multiply your age in years by 4.92 to get your age number.
Step 6
Add your weight number, plus your height number, plus your age number plus 5, to determine your body's basal metabolic rate. This number shows the number of calories you need to consume to maintain your weight, even without exercise.
Step 7
Multiply your basal metabolic rate by 1.5 to determine how many calories your body needs to maintain your current weight while exercising at a moderate intensity on most days of the week.
Tips and Warnings
- Only perform strength-training exercises for your chest muscles every two days to allow your muscles to heal and develop. Use a weight heavy enough to cause failure by the 12th repetition on each of the strength-training exercises. The muscle developed by strength-training exercises may not change the shape of your male breasts unless you decrease the amount of fat over your pectoral muscles using aerobic exercise and diet.
- Consult your doctor before you start any exercise or diet program to ensure your safety.
Things You'll Need
- Weight bench
- Weights
