True gynecomastia resulting from a hormonal imbalance may eventually go away either on its own or after taking medications prescribed by your doctor. If you're overweight, however, and this is causing enlargement of your breasts, you need exercise to decrease body fat and tone up. Diet is important, too, because your ultimate cure is to trim down your body mass index by eliminating the excess fat in the area of your chest.
Strength Training
Exercising your chest and upper body alone won't work unless you also target overall body fat. Strength training will not actually reduce the size of your breasts, but it can minimize their appearance while you're also exercising to lose overall weight. Push-ups and chest presses with either dumbbells or barbells tone the chest area. Use lower weights consisting of 15 to 20 repetitions. Combine this method with a weight loss and fat-burning plan or you could make the situation worse by bulking up your chest without eliminated fat stores.
Cardio Workouts
Not only do some cardio exercises work out and tone your upper body, but they are great fat-burners as well, working to eliminate body weight. As you lose weight overall, the size of your breasts will shrink. You can reduce weight you're carrying while simultaneously firming up the underlying muscles through activities such as rowing or swimming. To burn the fat without specifically targeting and overworking your upper body, occasionally switch to bicycling or running.
Interval Training
Like a good cardio workout, interval training works by elevating your metabolism, which burns calories and fat. It involves a short period of high-intensity activity, followed by a slightly longer period of reduced activity, repeated eight to 10 times. This could involve sprinting for a minute, followed by leisurely jogging for two minutes, then sprinting again, and so on. Engaging in sports such as football also works on this theory, requiring bursts of energy followed by a lull. The process is one of the fastest ways to burn calories, and because of its effect on your metabolism, your body will keep burning calories even after you have finished exercising.
Elliptical Training
If you have access to a gym, training on an elliptical machine, sometimes called a cross-trainer, also exercises both your lower and upper body muscles while providing an aerobic and cardiovascular workout. You vary the pace to achieve an interval conditioning as well.
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