The development of man boobs is an embarrassing condition medically termed gynecomastia. Gynecomastia commonly afflicts adolescents and physically inactive men. Similar to women's breasts, man boobs are comprised of fat deposits in the chest. Therefore, to reduce the unattractive appearance of man boobs, you must lessen your overall fat content and tone your chest. Frequently engaging in anaerobic workouts designed for the upper body can help you define your chest and combat fat.
Anaerobic Exercises
Anaerobic exercises are high-intensity activities that promote the development of muscle mass through tension. Anaerobic exercises include weightlifting and using strength machines and your own body weight to create resistance.
Pushups
The pushup is a calisthenics exercise that effectively utilizes your body weight to generate tension. Pushups simultaneously train a number of your muscles. However, pushups are primarily intended to work your chest. A pushup is executed by lying face down on the floor with your fingers directed outward and palms positioned at approximately shoulder level. In a controlled and steady manner, raise your frame off the floor until all of your body weight is balanced on your palms and toes. Slowly return your body to its starting position and repeat.
Bench Presses
The incline, decline and flat bench presses can be completed with dumbbells or a barbell. All three variations of the bench press particularly concentrate on one area of the chest. The decline targets the lower portion of the chest and the flat is used to centralize the mid portion of the pectoralis major muscle. The incline focuses on your upper chest and is executed with the bench positioned on an incline, or upward, angle. The incline bench press specifically targets the pectoralis major and minor. Regularly working the upper chest will tone and grow the muscles in that location. When the muscles in your upper chest are enlarged, your male breasts will be far less noticeable.
Calories Burned
A calorie as a unit of energy. Calories are essential for your body to operate properly. You amass calories from the food and drinks you consume. Unfortunately, if you don't burn them off with exercise, the remaining calories will be transformed into fat that can trigger weight gain. You can burn eight to 10 calories per minute by performing anaerobic exercises, according to the director of research at the South Shore YMCA in Quincy, Massachusetts, Wayne Wescott, Ph.D., who was quoted in WomensHealthMag.com. Anaerobic exercises can increase metabolism and help you lose an additional 25 percent of the calories that you have already burnt. "If you burned 200 calories lifting weights, it's really closer to 250 overall," Westcott said. This transpires because your body keeps working to repair the muscle fibers that were traumatized during an intensive weightlifting session.
Warning
MayoClinic.com recommends you consult with a primary care physician before undertaking a new fitness routine if you are overweight or have been physically inactive for three months or more. Anaerobic exercises are demanding and not a form of training you should immediately start without preparation.
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