How to reduce breast size for men

How to reduce breast size for men

The so-called men have breasts, mainly refers to men who are relatively fat. At this time, there is less muscle and more fat on the chest muscles. Sometimes the chest will sag, which makes people feel particularly unsightly and will also affect the health of the body. In this case, fitness should be performed in time, such as aerobic fat loss, which has a good effect in promoting weight loss. In addition, the pectoralis major muscles should be exercised appropriately on a regular basis.

How to reduce breast size for men

1. Active aerobic fat loss

Since there is fat in the lower chest, you need to do targeted exercises. Some people think that you should do more exercises targeting the lower chest, such as arm curls and extensions, and decline pushups. These exercises can develop the lower chest and improve the body shape. However, simply doing them will not achieve the desired effect.

In fact, what you need to do is aerobic exercise to reduce fat. Simple machine training belongs to the category of anaerobic exercise and cannot effectively reduce fat. If the subcutaneous fat of the human body is reduced to a relatively low level, the excess fat on the chest will also be gradually eliminated. So generally speaking, after losing fat through certain aerobic exercise, there will be no "fat" on the chest. Common aerobic exercises include running, swimming, spinning, etc.

2. Maintain good living habits

Even if some fat people have achieved some success in losing weight all over their body, they will find that the fat in their chest is stubborn. Why do they have excess fat in their chest and it is difficult to lose it? This is because both men and women have mammary glands in their chests. Generally speaking, women's mammary glands are much more developed than men's because women's estrogen levels are much higher than men's. People with high estrogen levels tend to store water and fat. Similarly, in the human body, parts with higher estrogen levels are also prone to fat storage.

An unhealthy lifestyle may lead to high levels of estrogen in men. Most male breast diseases are related to abnormal liver function. Excessive drinking can damage the liver's metabolic function, and the liver is responsible for breaking down and excreting estrogen in the male body. Frequent excessive drinking will eventually lead to the accumulation of estrogen in the male body, causing chest fat accumulation, breast development, and even disease.

3. Combine high-rep light-weight strength training

The prerequisite is to ensure sufficient aerobic exercise every day, so that targeted high-repetition light-load equipment exercises for the chest can achieve more ideal results.

The first thing I recommend is push-ups, which are a regular training item for soldiers in the military. Most of them are based on quantity, so soldiers are often not muscular, but their muscle lines are very obvious, which is why they are effective in removing fat. It is recommended to do 100 times in 3-4 groups every day, regardless of the venue.

You can use dumbbells or barbells to do lying press exercises in the gym. But you should do more sets each time, about 8 to 10 sets, more than 20 times per set.

4. Diet adjustment

1. You can eat two or three eggs a day, but be careful not to eat two or three eggs at once. Eat a whole egg for breakfast, an egg white for lunch, and an egg white for dinner (the cholesterol in egg yolk is too high, so one egg yolk a day is enough). Not everyone can digest two or three eggs at once.

2. You must eat meat, but what kind of meat should you eat? Avoid chicken, duck, and pork (except chicken breast). Although they also have a certain amount of protein, they are also high in fat. It is not cost-effective to consume so much fat to supplement the protein (if you are thin, you can ignore it). Beef has the lowest fat content and the highest protein among land animals. But it is not recommended to eat too much, although it is the lowest, the fat content is still very high.

3. Eat less carbohydrates from fine grains such as rice and noodles, and eat more carbohydrates from coarse grains such as potatoes, corn, sorghum, and oats. (If you are a thin person, you can ignore this for now.