Men at any age can experience enlargement or fat accumulation in breast tissue. An enlarged chest can make a man embarrassed and frustrated. This condition is often reversible or goes away on its own over time. However, there are a number of medical conditions, such as gynecomastia, that cause fat to build up in male breast tissue. It is usually caused by a hormonal imbalance and should be treated by a proper doctor. On the other hand, exercise and dietary changes can help reduce body fat and reduce the appearance of excess chest fat. This condition can be reversed or treated by consulting a doctor and making lifestyle changes.
Step
Method 1 of 3: Tighten the Upper Body and Chest
Step 1. Do regular cardio exercises
Although aerobic exercise can't tone your upper body, it can help you lose weight and reduce body fat. When the fat in your body is reduced, the tight muscles underneath will appear.
- Do at least 150 minutes of moderate-intensity cardio a week. This can be any activity that can leave you sweating and a little out of breath.
- For better results, such as faster weight loss, increase your cardio workout time to about 200 or 300 minutes a week.
- Some exercises you can try include: jogging/running, playing sports (sports), swimming, or using the elliptical machine.
- Remember that to lose fat, you must maintain a heart rate of around 70-80% of your maximum heart rate.
Step 2. Do push-ups
This exercise that many people do is a great move, especially for targeting and focusing the chest muscles. How to do this exercise:
- Lower your body into a plank position. Your hands should be on the floor slightly wider than your shoulders.
- Keeping your body straight, lower your body slowly by bending your elbows outwards. Lower your body until your chest is about 2.5 to 5 cm from the floor. Slowly raise your body back up to the starting position.
- Increase the intensity of your workout by changing your regular push-ups to plyo-push-ups. Once you've lowered yourself toward the floor, don't slowly raise your body to the starting position, but push yourself up hard and fast. Try to be able to clap your hands in front of your chest when your body is floating up.
Step 3. Use dumbbells to do the bench press exercise
The movement in this exercise utilizes the weight of two dumbbells to train the chest muscles. How to do this exercise:
- Take two dumbbells. Lie on a bench with knees bent and feet flat on the floor.
- Hold one dumbbell in each hand. Raise your arms straight up toward the ceiling with your palms facing the outside of your body.
- Slowly lower the dumbbells toward your body. Elbows should be bent at a 90-degree angle and your forearms parallel to the floor in the final position. Lift the weight back toward the ceiling and repeat.
Step 4. Try doing a dumbbell fly
Just like the bench press, the dumbbell fly also trains the chest and inner arm muscles. How to do this exercise:
- Take two dumbbells. Lie down on a bench with your body facing the ceiling. Feet should be bent so that the soles of the feet are flat on the floor.
- Hold one dumbbell in each hand. Extend your arms out to the sides parallel to the floor. Bend your elbows slightly.
- Raise both your hands at the same time, palms facing each other, in front of your body. Your arms should remain outstretched.
- Slowly lower your arms back down until they are parallel to the floor again.
- Repeat this exercise 8-12 times, and when you are strong enough, do 2 or 3 sets of 12 reps.
Step 5. Also include movements to work the whole body
While it may be beneficial to tone your arms and chest, you'll also need to do exercises that will target your legs, back, and stomach. Aim to have a full-body strengthening program and include cardio as well.
Create a fitness program for yourself that includes 30 minutes of moderate cardiovascular activity each week and includes biweekly strength training sessions that target all major muscle groups
Method 2 of 3: Changing Your Diet to Reduce Excess Fat
Step 1. Reduce your calorie intake
You have to reduce the number of calories in your diet if you want to lose weight, especially excess fat. This calorie reduction is necessary to help you lose weight and reduce excess fat in the chest area.
- Reduce approximately 500 to 750 calories daily to lose 0.45 to 0.9 kg in a week. This slow and gradual weight loss is considered the easiest and safest way to maintain weight in the long term.
- Get a rough idea of how many calories you're currently consuming on average. You can use programs on the internet or smartphone applications to get accurate results.
- Subtract the number of calories you want to lose each day to get an estimate of the maximum number of calories you are allowed to consume.
- If you reduce calories significantly and at the same time do a lot of exercise or weight training, you can experience fatigue, weakness, and your body's ability to recover will deteriorate.
Step 2. Cut down on carbohydrates
If you want to lose weight fast and reduce excess fat in the chest, experts recommend that you go on a low-carb diet. Several studies show that the fastest way to reduce body fat is to go on this type of diet.
- Carbohydrates can be found in a variety of foods (you can't limit them all). Some foods that contain carbohydrates include: whole grains, fruits, dairy products, starchy vegetables, and nuts.
- Depending on how strict your diet you want to be, you can limit the variety of foods in this type. However, you should not limit all of these foods. You can become malnourished if you only eat these foods in very small amounts.
- Limiting consumption of whole grains and some starchy vegetables is a good first step. Limit the consumption of some foods that are rich in carbohydrates and nutrients that you can actually get from other food groups.
- Dairy products do contain carbohydrates, but they are also a good source of protein and can actually help you lose weight.
- Fruits are rich in fiber, vitamins, and antioxidants, and are another food group that is high in carbohydrates. Limit consumption of fruit, but do not eat fruit altogether.
Step 3. Increase protein consumption
Protein is an important nutrient for your diet. In addition, protein will also help you lose weight, reduce excess fat and support any type of weight training you are doing.
- Protein tastes great and can make you feel fuller by adding a serving of protein with each meal and snack.
- One serving of protein is about 85 to 113 grams. Usually these are the size of a palm or checkbook.
- Most men can get adequate amounts of protein each day as long as they add a serving of protein at each meal and with a snack.
- Always choose lean protein sources so you don't eat too many calories a day. Try eating: eggs, poultry, lean beef, seafood, low-fat dairy, tofu and pork.
Step 4. Increase consumption of vegetables
Vegetables are a very important food group. Vegetables contain very few calories, but are usually high in fiber, vitamins, minerals, and antioxidants.
- Most men need several servings of vegetables each day. Aim to eat 4 to 5 servings of vegetables every day.
- One serving of vegetables is equivalent to 1 cup of solid vegetables (such as broccoli or tomatoes) and 2 cups of leafy greens (such as salads).
- In order to achieve your daily intake, you should consume 1 to 2 servings of vegetables at each meal.
Step 5. Avoid junk food and junk food
A lot of junk food (eg chips or cakes), fast food and other tasty foods should be limited. These foods usually contain a lot of fat and calories that can hinder your efforts to lose weight.
- Avoid fast food and fried foods. Try cooking at home or ordering lighter or lower-calorie meals if you want to eat at a fast food restaurant.
- Limit sugary foods such as sugary drinks, biscuits, candies or cakes. To overcome your cravings, grab a piece of fruit or eat a very small portion of sweets.
- Be careful with salty snacks such as chips, crackers, or pretzels (pastries with added salt). These foods can increase the number of calories and carbohydrates you consume. To overcome your cravings for savory foods, have hummus and raw vegetables or a spoonful of peanut butter and an apple.
- Consume your favorite foods or delicious foods in moderation. These foods don't have to be completely avoided, but you should limit them if you really want to lose weight.
Step 6. Drink enough water every day
Drinking adequate amounts of water every day will be beneficial for your weight loss and exercise program.
- Experts recommend that you drink at least 8 to 13 glasses of water a day. You may need a larger amount if you are doing vigorous exercise or sweating a lot during exercise.
- Consuming adequate amounts of water not only keeps your body hydrated. It can also help you to distinguish between an actual hunger signal and a thirst signal. If the need for water in your body is always fulfilled, you will feel full and will not be hungry all day long.
Method 3 of 3: Combining Other Methods
Step 1. Consult a doctor
Talk to your doctor about your condition. An enlarged chest or chest fat tissue in men is sometimes a sign of a hormonal imbalance that must be treated with medication.
- The doctor will help you to get rid of the gynecomastia that is the source of your problem. Gynecomastia is swelling of the breast tissue caused by a hormonal imbalance. You can recover from this condition with the right treatment.
- Discuss treatment options with your doctor. Usually this condition can be cured quickly by changing drugs or using narcotic-type drugs. In some cases, if there is a serious illness, you may be asked to continue treatment.
Step 2. Buy a tank top (sleeveless shirt) and a compression shirt
There are special t-shirts that are designed to be very tight to help hide and cover excess fat on the chest.
- Tight compression T-shirts can help cover excess fat or gynecomastia by compressing the excess fat in your body.
- This t-shirt is a great quick way to go to a formal event or to the office. No one will know that you are wearing a tight t-shirt and this t-shirt can disguise your upper body very well.
Step 3. Consider going to a cosmetic surgeon
If you've tried various weight loss methods and still don't work, maybe you can consult a plastic or cosmetic surgeon.
- Weight loss programs or medical drugs sometimes can't treat an enlarged or fat chest in men. Surgeons can perform a number of procedures to remove excess fatty tissue.
- Liposuction (liposuction). This procedure removes excess fat that is on the chest, but does not remove the actual breast glands. However, if you gain weight, this area may return to fat.
- Mastectomy. This procedure is performed by doctors to remove chest tissue and glands. If this procedure is performed laparoscopically, usually the recovery time required will not be long.
Tips
- Always consult with your doctor before making any changes to your diet or exercise.
- Also talk to your doctor about any medication you are receiving. Take your medication as directed and do not stop taking it unless directed by your doctor.
