As a man, if you suffer from overdeveloped or enlarged breasts, you can often feel self-conscious and embarrassed about this condition. Male breasts are caused by hormone imbalances that occur during puberty. You can also suffer from this condition if you have too much body fat, because it begins to collect on your chest. While there are exercises that can reduce the appearance of enlarged breasts, it is important to consult with a doctor before beginning any program.
Cardio Exercises
To get rid of male breasts, you need to burn fat from your body, and cardio exercises are a terrific fat-burning activity. Cardio exercises include running, bike riding, swimming and rowing. All of these exercises, when done consistently, can burn the fat build-up on your chest. While running is the simplest exercise to do, it can be difficult on your joints. Bike riding can be a fun activity, but it's important to remember to keep the intensity at a high level to reap the benefits. Rowing is an excellent cardio exercise for the upper body and builds strong muscles in your arms as well. Swimming is a total body workout that tones the body and doesn't put stress on your joints. Perform cardio exercises for at least 25 minutes, every other day.
Strength Training
Upper chest exercises and workouts can help tone and firm your chest area and make this condition less noticeable. Performing exercises such as chest presses, chest flies and push-ups are all excellent strength training exercises. Strength training burns fat, while building up muscles simultaneously. It's important to perform these exercises at a low weight with high reps to get the desired effect. Begin your program by performing 3 sets of 15 to 20 repetitions.
Interval Training
Interval training is designed to raise your metabolism and burn a high number of calories in a short period of time. Interval training is an intense program, and not only burns calories while working out but continues after you have finished. Interval training requires you to perform 30 seconds to 1 minute of an intense exercise, followed by 2 minutes of an easy exercise. An example would be to sprint for 60 seconds and then jog for 2 minutes. Repeat this process a minimum of 8 to 10 times. Interval training can be done with just about any type of cardio or weight training exercise.
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