I'm a little chubby, but I have bigger man boobs than normal. I do work out but it seems like bench pressing etc. just makes them protrude more. What can I do?
Along Alan's response;
If you start a weight training regiment, start with your weight workout first. Simply put, weight training puts your muscles into a longer fat burn cycle then cardio would. And doing a working out with cardio following weight training prolongs that "burn". Focus on larger muscle groups, but do not exclude the chest (working the chest is a huge muscle group and connects, the shoulders, back and arms).
Remember, for every pound of muscle you add, you'll burn 50 calories more per hours at rest. So building larger muscles groups will build larger muscle mass faster and you'll reap faster fat burning dividends. Cardio keeps the heart fit and helps extend that weight building burn for extended fat burning dividends.
However, the biggest thing to remember, it takes time to see significant changes. So don't expect major physical changes over night. Set a goal and work towards that. Smaller "man-boobs" is a secondary goal to prolonged health and overall well-being.
10 Answers
Along Alan's response;
If you start a weight training regiment, start with your weight workout first. Simply put, weight training puts your muscles into a longer fat burn cycle then cardio would. And doing a working out with cardio following weight training prolongs that "burn". Focus on larger muscle groups, but do not exclude the chest (working the chest is a huge muscle group and connects, the shoulders, back and arms).
Remember, for every pound of muscle you add, you'll burn 50 calories more per hours at rest. So building larger muscles groups will build larger muscle mass faster and you'll reap faster fat burning dividends. Cardio keeps the heart fit and helps extend that weight building burn for extended fat burning dividends.
However, the biggest thing to remember, it takes time to see significant changes. So don't expect major physical changes over night. Set a goal and work towards that. Smaller "man-boobs" is a secondary goal to prolonged health and overall well-being.
Along with Alan's and Andrews responses, which are both great btw.
Remember diet is important with working out as well.
Since you're goals are muscle gain, and fat loss, keep your carbs low, and when you are eating carbs (like before a weights workout) make sure they are low glycemic.
and keep your protein intake high! protein shakes come in majorly handy here. But remember lean proteins like chicken turkey and fish.
healthy fats from nuts will also give you some protein too, makes a good snack..
and as cliche as it is, it's true, tons of water.
good luck man, im a bigger guy as well. gain muscle with ease, but getting the fat off is a biiiiitch. i am doing cardio 2x a day, once during lunch break, and then after my weights workout (since heart rate is already up)
along with good diet and supplement regimine it's working... slowly
good luck!
It sounds to me like cosmetic surgery may be the only option... From your desciption, it sounds like gynecomastia since you said they are bigger than normal. Focus on losing weight first, but know that surgery may be an option down the road.
It sounds to me like cosmetic surgery may be the only option... From your description, it sounds like gynecomastia since you said they are bigger than normal. Focus on losing weight first, but know that surgery may be an option down the road.
For man boobs, you have to differentiate gynecomastia from fat tissue. With gynecomastia you may feel a firm area of glandular tissue in the tissue underneath the nipple. Your doctor should order a battery of blood tests for hormone levels, etc.
If it is just excessive fat tissue, an alternative to surgery is injection lipolysis. You may need up to 4 treatments, spaced at least 8 weeks apart. There is a pair of before and after pics in this slideshow.
I have seen it done both ways, and there are pros and cons to each. With surgery, you have the usual surgical risks (death, infection, altered sensation, bleeding, etc.) but the problem is dealt with in 1 go. You have the healing time and scars afterwards but no boobs.
With lipolysis, you have very low risk (in competent hands, obviously) but 3 - 5 days of swelling, bruising and discomfort and may have to repeat the treatment several times. If you gain a lot of weight, the chances are the boobs will come back. N.B. With small fluctuations in weight, the fat does not come back to the area treated.
Make sure you're not taking meds that can cause gynecomastia. Things like aldosterone. And smoking the wacky tobacky has often been linked to man boobs too.
Benching is going to make the muscles under there bigger, so they would stick out more. You need to lose wight to get the fat on top of the muscle to go away. Targeting weight loss is a myth, so benching won't make you lose weight in your chest, you will have to lose weight all over. Weight training and cardio with proper diet is your best bet.
If you lose the weight and still have problems you're looking at gynecomastia , if thats the case you would have to go under the knife most likely if it was still bothering you.