Exercises for Male Gynecomastia

The best Exercises for male Gynecomastia

Male gynecomastia is a very embarrassing disease, but there is good news, surgery is not the only option to get rid of excess fat in the chest, because now you can do either at the gym or at home some exercises for gynecomastia.

Read this article to see the best exercises for male gynecomastia.

What is Gynecomastia?

Gynecomastia is a common disease that affects several men. It causes excess accumulation of fat in the chest, leading to breast enlargement, which can be very bad for a man's self-esteem. Excess fat in the chest results from hormonal imbalance, an accumulation of excess estrogen in the body. Obesity is also one of the main causes of male gynecomastia.

Malfunction of the adrenal gland and the regular use of certain medications and drugs can also lead to male gynecomastia.

In addition to surgery, chest exercises combined with diet can reduce and treat gynecomastia naturally, which is usually benign.

You need to do  workouts to strengthen your chest muscles , in order to increase the muscle mass of your chest and reduce the fat located in the area, so you no longer need to be ashamed of taking your shirt off in public.

Exercises for male Gynecomastia

1-SLOPING SUPIN

The incline bench press is one of the best exercises to decrease male gynecomastia.

Lie on the tilt bench, feet on the floor, slightly back and lift the bar vertically.

Slowly lower the weight bar to the top of your chest and lift it up again.

Do this, to define your chest muscles at least 6 to 8 times, and repeat a set three sets.

Fanatic Tip: The best way to increase the muscle mass of the chest, is to do concentric exercises, that is, light weight and slow movements. Also, do the exercise with 5 strokes, holding the weight for 5s below, without touching the skin.

2-CRUCIFIX 45

Crucifix 45 can be modified using a dumbbell dumbbell.

Tilt the bench at a 45-degree angle and lie facing up. Instead of the weight bar, use a pair of dumbbells. Hold a pair in each hand, exhale, and lift them up.

Now take a deep breath and lower the dumbbells simultaneously, keeping your arms slightly away from your body. Similar to the exercise mentioned above, Do 3 sets until exhaustion.

Crucifix 45 is a great exercise for gynecomastia, as it strengthens the upper chest muscles.

Fanatical tip: To get more out of it and avoid injury, don't let your elbow pass the shoulder line. In the same way as the exercise above, do it in 5 times, holding the weight at chest level. Our best tip is not to rotate or hit the dumbbells on the way up and always position your feet back.

3-CHEST BENDING

This is the most effective form of exercise for male gynecomastia.

Put your feet together and kneel on the floor.

Bend and position your arms on the floor, shoulder-width apart.

Extend your legs and move into a position so that your chest almost touches the floor and your shoulders are directly above your palms.

Keep your back straight. Now press your weight on your palms and push upwards, lifting your body to the same position where you started.

Repeat this flexion as many times as you can. Over time and with more practice, place weights between your shoulders, which will give you more strength and muscle mass.

4-SEATED ROW

First of all, seated paddling is a great exercise for male gynecomastia.

The r emada sitting despite being directed to the back, also work your chest muscles.

First, sit on the rowing machine, with your knees bent slightly forward.

Straighten your shoulders and back, exhale and start pulling the straps / bars towards your body.

Then inhale and slowly return your elbows to where you started.

Finally, while exercising, keep your spine upright and do not lean back.

5-HIIT TRAINING

First, know that losing weight decreases gynecomastia. So, HIIT training (high intensity interval training) is one of the best exercises you can do to lose weight and localized fat.

This type of training, where a few minutes of intense exercise is interspersed with a few minutes of light exercise.

HIIT training increases your metabolism and is a quick way to eliminate the accumulation of fat from your body as well as your breasts. There are several ways to do the HITT, or it can be on the treadmill, or on the ergometric or burpees.

6-CARDIOVASCULAR EXERCISES

Walking, cycling, swimming and rowing. For example, take a 40-minute walk every day, a simple cardiovascular exercise that certainly helps you lose weight. Thus reduces the fat in the chest.

Testosterone The Father Of Muscle Building

Testosterone is the father of Muscle Building

It promotes protein synthesis. Excesses are never welcome mainly from testosterone, but if you manage to improve the production by your body, you will notice a greater burning of fat and a greater gain of lean mass (muscles).

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Its production depends on zinc and vitamin B12, and is not found directly in food. However, some foods can contribute to increased production of this hormone. Just take some of the following foods daily 

OYSTERS: it has a high zinc content that plays an active role in the health of the male and female reproductive systems. They are also sources of magnesium, phosphorus, manganese, proteins, vitamin D, B12, iron, copper and selenium.

OIL FISH: Omega 3 found in fish and flaxseed is essential for the production of this hormone. Salmon and sardines as another good source of B vitamins B5, B6, B12, which are all important for maintaining good reproductive health.

BANANAS: good sources of potassium and B vitamins, also necessary for the production of testosterone.

AVOCATES: contains vitamin B6, important for hormonal production in men.

SLIM MEAT: contains protein, iron, magnesium, zinc and saturated fat. The latter is also necessary for the formation of the hormone.

BEANS: Proteins, fibers, zinc. It is the largest plant source of zinc.

BIRDS: they have proteins and little fat. High protein diets have the greatest impact on muscle mass and therefore on testosterone levels.

EGG: contains proteins and cholesterol. Testosterone also needs cholesterol to be synthesized. And, today we know that this cholesterol content in the egg is not as harmful as we previously thought.

BROCHOLIS, CABBAGE AND BRUSSELS CABBAGE: Fibers and Indole-3-carbinol. High levels of estrogens favor the accumulation of fat and can interfere with muscle growth. Indol 3 - carbinol, helps to reduce estrogen levels.

Obesity: Excessive fat increases the production of estrogens and these cause testosterone levels to drop.

Use of drugs and alcohol: alcohol inhibits our ability to remove estrogen from the blood.

Stress: this raises the levels of corticosteroids in the blood or causes a decrease in testosterone in the blood.

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Steps To Treat The Inflamed Sciatic Nerve At Home

The home treatment for sciatica is to relax the muscles of the back, buttocks and legs so that the sciatic nerve is not pressed.Putting on a hot compress, massaging the site of pain and doing stretching exercises are excellent options while waiting for the doctor's appointment or to complement the physical therapy treatment.

What is sciatica

Sciatica is pain that arises in the path of the sciatic nerve, which begins at the end of the spine and passes through the glutes and the back of the thigh, going to the soles of the feet. Thus, the location of sciatica can vary, affecting any point of the entire path.

The most common site of pain is in the gluteal region and although each leg has its sciatic nerve, it is normal for the person to have only pain in one leg. The characteristics of sciatica are severe pain, stinging, stinging, or feeling hot. So if you experience these symptoms, it is likely to be an inflammation of the sciatic nerve.

What to do to treat sciatica 

1. Apply anti-inflammatory ointment

It is possible to buy ointments such as Cataflan or Diclofenac at the pharmacy and apply daily to the site of the pain, which is probably where the sciatic nerve is being compressed. The ointment can be applied 2 times a day, with a massage until the product is completely absorbed by the skin.

2. Doing exercises 

While you feel a lot of pain, the only exercises indicated are stretching for the lumbar spine, thighs and buttocks. Therefore, it is recommended:

*Lie on your back with your knees bent, hold one leg at a time, bringing your knee closer to your chest, while feeling that your lumbar spine lengthens. Then do the same with the other leg, even if you have no pain in it. Hold this stretch for about 30 seconds. Repeat 3 times.

When the pain starts to subside, to avoid a new crisis of sciatica it is necessary to strengthen the abdominal muscles and therefore the Pilates exercises indicated by a physiotherapist are the most suitable. You can start with:

• Lie on your back with your knees bent and shrink your belly, bringing your navel towards your back, and maintain this abdominal contraction while breathing normally;

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From that position you should raise a leg with the knee bent and hold that position for 5 seconds and then lower the leg. Whenever you lift your leg, it should expire. Do this exercise alternating your legs 5 times with each leg.

3. Use hot compress

A good home treatment to relieve the pain and inflammation caused by the sciatic nerve is to place a hot water bottle on the spine or the pain site, as this relaxes the muscles and increases the release of endorphins that promote well-being.

You can buy a bottle of water in pharmacies, but you can make one at home by placing raw rice in a pillowcase, for example. To use, just heat the bag in the microwave for about 2 minutes and then place it where it hurts for 15 to 20 minutes.

Important precautions

During a crisis of sciatica it is also important to take some precautions such as not rotating the trunk, or flexing the body forward, as if you want to pick something up from the floor. To sleep, you should lie on your side with a pillow under your neck and another pillow between your legs, to keep your spine always well aligned. Another possibility is to sleep on your back and place a pillow under your knees.

DRINK A GREEN SMOOTHIE EVERY DAY

A green smoothie is nothing more than a fruit and vegetable smoothie. The main vegetables that are usually used are green leaves such as spinach, chard, and collard greens; Although you can also add carrots, beets, celery, cucumber and even broccoli to get creative.

Nutrients:

To have the maximum benefit when eating vegetables such as spinach, chard or collard greens, you would need to chew them to the point that they are almost liquid. Since this is very difficult, when you blend them you can have all the nutritional benefits in just minutes.

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To have more energy:

Plant chlorophyll oxygenates the body and is a detoxifying element because it binds to toxins in the body. The more green leafy vegetables you eat, you will notice that your energy levels also go up.

To look better:

Your hair, skin and nails will start to look better. By cleaning your body of toxins with green vegetables you will notice that your skin looks more radiant, your hair becomes softer and brighter and the nails grow faster and harder.

To prevent constipation: 

Regular fiber intake is key to health. In general, it is recommended to consume around 25-30 grams of fiber daily, however, most Mexicans consume between 10-12 grams per day. Making green smoothies is a very fast and easy way to increase your consumption of insoluble fiber, which is key to prevent the growth of bacteria in the colon, and reduce the risk of developing colon cancer.

To save time at breakfast:

Many people do not have time for breakfast but could make a smoothie in less than 5 minutes. The key to preparing smoothies quickly is to have all the fruits and vegetables ready and washed ahead of time, as well as using a quality blender for this you need an Oster blender that will make your task easier. 

Here we present you our favorite recipes for green smoothies that you can prepare in your blender. Although the recipes mention a specific vegetable or fruit, you can substitute them for others and make your favorite combinations. If you don't love your green smoothie the first time you make it, don't worry, give it another try, we usually take a while to accept a new type of food. After preparing them 8-10 times you will see that you start enjoying them! 

Tips To Create Your Bodybuilding Program

Bodybuilding is about building muscle mass with specific exercises. But that is not all.If you are determined and motivated, you should use a weight training program that meets your goals. Bodybuilding is a healthy lifestyle that you can implement right away.

Don't hesitate to blatantly take the exercise programs I've included in this article to build muscle mass and lose fat!

How to Build Muscle Mass Quickly

Are you looking for a weight training program to gain weight?

Most people who do little sport would still like to be healthier and more muscular.

Women generally choose cardio for weight loss , while most men want to become more muscular and therefore opt for bodybuilding and bodybuilding.

Bodybuilding practice is also recommended for women, for two reasons:

• This is a good way to burn a lot of calories.
• Allows you to carve a firm and athletic body

What you need to know before starting bodybuilding, If you want to set up a good fitness program, it's best to start with exactly what you want to achieve. 

It's important to know what you want from yourself and to know that some sports don't go with strength training and bodybuilding.

Yes, aerobic activities or endurance sports, such as cycling or running, have the opposite effect.

Good nutrition is essential

Your bodybuilding program will only pay off if you eat properly. Muscles do not recover optimally unless they have enough protein, which is essential for muscle growth.

• #By training daily, the body is constantly busy repairing muscles.

Protein consumption is essential for muscle growth and recovery. Therefore, try to ingest at least 30 g of protein with each meal.

These are foods that contain protein:

Eggs

Fish (ex: tuna)

Chicken and turkey (high in protein, low in fat)

Complete cereals

Pulp

Red meat

To make sure you get enough protein easily, you can take supplements. Proteins in shakes speed up muscle growth and recovery.

The importance of rest after training

Many bodybuilders and bodybuilders forget the importance of rest.

Yes, it is important that you train hard and spend time in the gym, but rest and good nutrition are just as important.

In the bodybuilding programs I designed for you, I alternate training sessions and rest days. Some will think they will get results faster if they also train on these rest days.

FALSE!

• Rest days are extremely important in a bodybuilding program.

Rest is essential for muscle development. Intensive training damages muscle tissue, which can only be repaired with adequate rest. Muscles must be able to recover (and therefore develop) after exertion. If you get tired of training over and over again without recovering properly, muscle growth stagnates, and that's not the desired effect!

Tips to Increase Testosterone Naturally

Those who train know the importance of testosterone for gaining muscle mass and decreasing body fat. This hormone so essential to our lives is usually produced naturally by the body - until a certain age, when levels begin to drop. So, how to do to increase testosterone naturally? Is there a way to prevent your levels from falling?

We have separated everything you need to know about testosterone production and ten more fundamental tips for those who want to increase the amount available in the body without having to use synthetic anabolics.

What is testosterone and what is it for?

Testosterone is a hormone produced by the human body and is present in both men and women. However, it is in men that their quantity is much greater and capable of defining the most evident male traits, such as body hair, beard, increase in muscle mass and increase in bone density. 

Drop in Testosterone

The drop in testosterone level is a relatively normal process, which can occur in any individual over the years. However, some lifestyle details, such as alcohol abuse or even an unbalanced diet, can make it worse and cause unwanted symptoms of the lack of the hormone - ahead of time.

Natural testosterone replacement

There are many ways to replenish testosterone naturally and one of them is through healthy eating and habits. In general, we can say that the hormone decrease is totally reversible - although more serious cases should be treated directly with a specialist doctor.

What is the best food to increase testosterone?

Undoubtedly, it is a general consensus that food is essential to increase testosterone naturally. Among them, meats are on the list of the most important for a hypertrophy diet, precisely because they have a direct impact on the production of the steroid.

In addition to proteins, they act in hormonal production and are able to ensure that the body maintains its healthy levels or increases if necessary - this is usually necessary when there is intense exercise.

Foods to Increase Testosterone Naturally

Having a healthy diet is critical in order for it to increase testosterone naturally. We can mention some of the most important ones for this purpose:

Foods rich in vitamin D , such as sardines, tuna and eggs.

Mineral-rich foods such as oysters and the famous chestnuts.

Foods rich in vitamin A , such as dark colored vegetables - spinach, kale, etc.

Finally, don't forget the meats , rich in proteins and essential nutrients for the production of hormones.

Tips To Increase Your Muscle Mass

Gaining muscle mass consists of adaptation: at the beginning, when you are beginning to build muscle mass , adapt to the level of exercise requirement, to the strict form, to diet, to aerobic exercises. Later, in more advanced stages of the formation of a slim and healthy body, the challenge is to get rid of that adaptation. Not everyone has genetics that allow them to incorporate large amounts of muscle annually; an annual gain of five kilograms of muscle (we speak of lean muscle, without body fat) is considered optimal.

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Train with intensity:

Free weight exercises, over the machines or cables, until reaching muscle failure, are the most direct and appropriate way to create new muscle. Bringing the fibers to failure ensures the achievement of muscle development, if you stop before failure nothing guarantees that you will grow. The micro-injuries that occur in the muscle fibers force them to initiate the repair of those injuries in order to build a larger and stronger fiber.

Regulate the number of repetitions:

A weight and a number of repetitions must be used to guarantee the arrival of muscle failure. The traditional thing is to reach the fault between 8 or 12 repetitions. In some cases, especially when they want to gain strength, bodybuilders try to get to failure with fewer repetitions, but never less than 6. Regulate the weight you use so that failure occurs between the sixth and twelfth repetitions.

Rest:

Muscle work happens in the gym, but muscle growth takes place at rest. If you try to train six days a week you can probably do it for a very short time. It is wiser that you train a body zone only once a week to find it fully rested the next time you do it. If you train five times a week, be sure to leave a half break (Wednesday or Thursday) in addition to Sunday. Do not forget that you must sleep no less than eight hours a day if you want to be well rested for the next session in the gym.

Do compound exercises:

It grows faster if exercises involving muscle groups are performed than if isolation movements are carried out. Compound exercises, also called multi-joint exercises, such as the bench press, squat, rowing, dead lift, and pulley pulls not only speed up metabolism more effectively, but also force secondary muscle groups to act as well. Do these exercises at the beginning of your routine, since they are more tiring.

Vary the exercises:

Although the routine must be mainly composed of compound exercises, the body quickly gets used to any order it receives, so incorporating new exercises that work the muscle in a different way is essential. It varies between multi-joint exercises and isolation exercises.

Learn How To Lose The Teat

Excess fat or glandular tissue around the man's chest forms what experts call gynecomastia. Common in the phases of hormonal changes as in childhood, adolescence and old age, this problem is one of the biggest villains of male aesthetics. 

The reason? 

This is a difficult region to work with naturally, since the accumulation of fat is difficult to burn. Besides, of course, giving a comrade a feminine aspect, which over time can undermine your self-confidence. 

It is not easy to get around the problem. Depending on the case, surgery is the best way out. But before sending someone to the knife, we have put together some strategies that can help you live better with the problem. 

FIND THE RIGHT SHIRT

The mission is not difficult. In most cases, buying the shirt size above yours already solves the problem. Thus, you leave the chest area with more cloth and freedom to be hidden. Escaping very flashy prints or light colors are also a good way out, after all, they will attract even more attention to your chest.

 Do you wear more shirts than t-shirts? If it is not a problem for you, prefer the smaller chess models. They serve as a camouflage. Chess does not roll? So, try to wear a simple white shirt with no prints under the shirt. It will be her role to "tie" the chest and give less volume in contact with the shirt.

CHANGE THE MENU

The accumulation of fat in the chest can be linked to several factors, including overweight. In other words, watching what you put on your plate is part of the way to remedy this problem.

- Fruits and Vegetables: 

choose mainly rich in fiber. They ensure more satiety and have nutrients that help reduce fat. If possible, include options with low levels of estrogen (female hormone) such as corn, broccoli, melon and pineapple. 

- Alcoholic beverages: 

 no need to stop, but it should decrease. Beer, for example, increases your calorie intake.

INVEST IN PHYSICAL EXERCISES

A strong ally for food control is weight loss. And to lose weight, nothing is more suitable than practicing physical activities. In this case, the most suitable ones are aerobics, such as running and swimming, since they burn more calories than resistance exercises, such as weight training. 

But don't think about excluding them from your list. They help in building muscle and defining your chest. A good choice, since having a spotted outline is better than a flabby breast.

BE PATIENT 

As we said at the beginning of this text, the chest area is a difficult place to burn fat, therefore, consider this change as a marathon and not as a 100-meter dash. Changes are slow, but they happen. And for them to happen perfectly, don't deviate from your exercise and diet plan.

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FACE SURGERY

There are three techniques that can assist with breast removal. All are considered plastic surgeries, which makes the price reach around R $ 10,000. And as with any surgery, there are risks, which must be taken into account by the patient and also by the doctor, the only one capable of indicating the degree of gynecomastia. The bright spot? Although healing takes from 6 months to 1 year, breast reduction can be seen right away.

Reduction Mammoplasty: this is the procedure indicated for patients with true excesses of flabby skin or fat located in the chest. It usually leaves large scars. 

Liposuction: recommended for small accumulations of fat in the pectoral region. 

Glandular resection: for patients without excess skin. A small cut is made in the nipple and the enlarged gland is removed.