Gynecomastia Exercises and Diet Tips
Gynecomastia or “man-boobs” can be a very real problem for a man of any age and while this is a problem that is not life threatening, it can be life changing in major ways. The social stigma and self-image problems that arise from the otherwise benign issue can be overwhelming and bring a loss of relationship, loss of self-esteem, and loss of confidence. There are several ways to treat this problem; among them are diets that will burn fat and develop lean muscle and exercises specific to the chest area.
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If weight is part of the problem then diet and exercise can have a dramatic effect. If the Gynecomastia has a medical or chemical source, or is related to puberty, diet and exercise can still have a profound effect on not only the chest area, but the whole man. Studies show that a proper diet and exercise program relieves tension, stress, and helps your body, mind, and spirit work better overall.
The best diet plan for losing chest fat is essentially the same diet you might choose for losing fat anywhere: balanced meals including lean proteins, lots of fruits and vegetables that are as close to natural as you can consume them, healthy fats like Omega3’s and 6’s, and water and green teas for beverages. Limiting or eliminating things such as processed foods, sugars, and caffeine from your diet is a great way to begin.
Any exercise that raises your heart rate enough and provides tension for your muscles is good for you if your goal is to lose weight, however, there are some exercises that tone and build the chest muscles specifically. The best exercises for the chest include those that are done in flat or inclined positions such as presses, and flies. Push-ups, pull-ups and rows work well too. Form is of the utmost importance when doing any exercise so consider working with a trainer at first if you can.
Your form is of the utmost importance when exercising. Here’s how to do two important ones:
The proper form for a push-up is lying face down on the floor, palms down a little farther than shoulder width apart, toes flexed, legs extended and back straight. You push up from this position until your arms are fully extended keeping back and legs “planked” or straight. Slowly return to the beginning position to reap the benefits of the return movements. Every one counts so start where you are and work up to as many as you can.
To do the incline bench press this exercise you need a sturdy surface inclined between 45-60degrees. Lie on your back on the bench holding the appropriate weight (barbell or dumbbell) with your elbows bent, shoulder blades together, palms face up. Begin in this position and push the weight away from you to full extension, slowly return to start position and repeat. Again, begin where you are and work your way up in order to avoid injury or frustration.
Please, always check with your physician before starting any new diet or exercise program. For a complete diet and exercise program developed to reduce man bobs, check out The Chest Coach System.