Gynecomastia - Non Surgical Cure

Gynecomastia is a common disorder in which there is a benign enlargement of breast tissue in males^. Most adolescent boys, up to 70% have some breast development during puberty. Newborn and adolescent males frequently experience temporary gynecomastia due to the influence of maternal hormones and hormonal changes during puberty, respectively. The development of gynecomastia is usually associated with benign pubertal changes, but in rare cases may be seen in association with certain disease states. Gynecomastia may be seen in individuals with Klinefelter syndrome or certain cancers, with disorders involving the metabolic dysfunction, with the use of certain medications, or in older males due to a natural decline in testosteron production. In adolescent boys, the condition is often a source of psychological distress; however, 75% of pubertal gynecomastia cases resolve within two years of onset without treatment. The classic feature of gynecomastia is male breast enlargement with rubbery or firm glandular subcutaneous chest tissue palpated under the areola of the nipple in contrast to softer fatty tissue. This enlargement may occur on one side or both. Gynecomastia is thought to be caused by an altered ratio of estrogens to androgens mediated by an increase in estrogen production, a decrease in androgen production, or a combination of these two factors. Estrogen acts as a growth hormone to increase the size of male breast tissue. The cause of gynecomastia is unknown in around 25% of cases. Mild cases of gynecomastia may be treated with advice on lifestyle habits such as proper diet and exercise with reassurance. In more severe cases, medical treatment may be tried including surgical intervention. However, You can follow some tips and try some exercises to reduce your sufferings. 

Large breasts in men are often a result of obesity, and are more commonly known as man breasts, manboobs or moobs.
Other causes can include:

1. Excessive alcohol intake,

2. Use of certain drugs, particularly anabolic steroids,

3. A side effect of certain diseases,

4. Congenital abnormality (a problem you were born with),

5. Dramatic weight loss, which can cause the skin to sag.

For the majority of cases, excess body fat is likely to be the cause. Not only does the fat alter the shape of the chest, but it may also elevate levels of oestrogen, something that no full blooded man wants.
However, Gynecomastia is a complex imbalance of the body's endocrine system and an accumulation of fat in all the wrong places. Gynecomastia or Man boobs are a common problem for many men, causing lots of shame, psychological stress and social embarrassment. All men have breast tissue, but some men put on excess fat in this area due to a poor diet or a lack of exercise. Other men develop moobs because of steroid use, whilst some boys, teens and older men develop larger than normal breasts because of a condition called pubertal gynaecomastia. In many cases abnormally large male chests, also known as gynecomastia, are the result of hormonal imbalances and no amount of exercise and diet will make much of a difference. It can also be related to low-testosterone production. If it's just fat or a mild case of gynecomastia, both can be mitigated by changing lifestyle (both diet and exercise). Chronic gynecomastia would require a surgical removal. Man boobs are a problem for many men, but in many cases, exercising and a healthy diet can help to make a difference. It’s difficult to target a specific section of body. Other than chest exercises, you should do a range of other body exercises (especially Squats) that will contribute to an overall production of anabolic hormones like growth hormones and free testosterones. For many men, however, moobs are a consequence of being overweight and a good exercise regiment coupled with a healthy and balanced diet can help you get rid of them.

A healthy, balanced, calorie-controlled diet to help shift excess weight combined with resistance training can help you a lot in Gynecomastia. Do cardio for at least 30 minutes on most days of the week and add least two sessions of resistance training a week. Resistance training should include exercises for all parts of the body, but should focus especially on chest exercises. The following exercises can help you:

1. Push-ups Lie on the ground with your face down and use your two hands (forearms) to push up your body into a plow position. Ensure your back is kept straight and you use only your toes and forearms on the floor to hold your body weight. Perform the push ups slowly and hold your position for at least 5 seconds before lowering your body onto the ground. Do this as many times as you’re comfortable and give rest in between the sets.
 

2. Swimming Especially breaststroke - which works the pectoral muscles. Swimming at least twice a week can help you with the hand exercise which is connected to the fibres and fatty tissues in man boobs. Playing outdoor sports will work equally great as that like aerobics. It will boost your metabolism to a great extent.
 

3. Bench Press
Choose weights that you can easily lift and lie die with your back on the bench. Slowly press the bar (weights) upward before lowering it back to your chest. Do at least 6 to 8 repetitions several times in a day to improve your chest muscle as well as strengthen your upper arms.
 

4. Free Weights
Pick up the weights that can be lifted easily and do a series of curl reps. Hold the weights in front of the body at your chest height and slowly raise the weights uptil your chin (beneath the chin). Hold there for at least 3-5 seconds and lower them back to your chest level slowly. Repeat the same for at least 6-8 times several times in a day and you’ll see quick improvement in your chest muscle.
 

5.Walking
The main reason why men get breasts is due to the excess fat stored in the chest area and so any type of aerobic or Cardio workouts will help to burn the fat stored in your body. Instead of walking continuously for 1 hour or so, try to follow the HIIT (High Intensity Interval Training) technique for 20 minutes where in you’ll have to walk slowly for 5 minutes, jog for 3 minutes (medium speed) and then run for 2 minutes (high speed). Again come back to the walking mode and repeat for the second time. Doing so, you’ll burn more calories than walking for 1 hour in a normal mode.
 

6. Running
Generally, the best mode of cardiovascular exercise to do for fat loss is running; however, if you have joint problems or just really hate running, there are several other methods that can be substituted.

7. Rowing A good option is to use a rowing machine or to actually go rowing outside. Rowing is a great form of exercise for getting rid of man boobs since it encompasses all your upper body muscles, allowing you to sculpt your chest while you burn fat.
 

8. Elliptical machine
While biking is a good cardiovascular workout, it focuses more specifically on your lower body. Many people turn to the elliptical machine for their cardio sessions. This machine is a great calorie burner since it uses both arms and legs, and it is easy on the joints.
 

9. Playing sports
Don't forget about sports. Activities such as tennis, basketball, hockey, and soccer are great cardiovascular workouts, as they typically involve all-out bursts of movement accompanied by shorter periods of rest. Playing sports goes a long way in helping you burn stubborn body fat, thus, preventing the development of man boobs. So join that soccer team and get that old tennis racket out of your closet.
 

10. Shadowboxing
Get into a boxing stance and start to throw punches at an imaginary opponent. Alternate hands, and combine jabs with uppercuts and hooks. It's working when you are moving around and practising your footwork as you throw strong punches.
 

11. Single-leg power up
Stand in front of a step deck (if you haven't got one of these then a tool box or similar box will do) with feet forward and shoulder-width apart. Place one foot on top of the step and forcefully push off that foot to launch yourself up. Land on the same leg and repeat quickly. It's working when your heart is racing and your quads, glutes and calves are burning.

12. Bicycle crunch
Lie on your back on the floor with your fingers laced behind your head. Straighten your left leg while simultaneously bringing your right elbow towards your left knee. Switch sides, bringing your left elbow towards your right knee. It's working when you are alternating sides in a pedalling motion and your shoulders are off the floor while keeping the tension in your abs.
 

13. Plyo Pushup
Get into pushup position and lower your body until your chest is about an inch above the floor. Explosively push yourself up so that your hands leave the floor and your body rises into the air. Clap your hands in midair, “catch” yourself on the way down, and use the momentum to begin the next rep.
 

14. Feet-Elevated Pushup
Elevate your feet on a box or step and get into pushup position. Take three seconds to lower yourself down, pause at the bottom, and then explosively push yourself up. If that’s too easy, have a friend place a weight plate on your back or wear a weighted vest. Don’t let your lower back sag at any point.
 

15. Crossover Pushup
Get into pushup position placing your right hand on an aerobics step. Perform a pushup, then quickly push over the step, switching hands so that your right is on the floor and your left is on the step. Perform another pushup.
 

16. Incline Dumbbell Press
Set an adjustable bench to a 45-degree incline, grab a dumbbell in each hand, and sit on the bench, holding the weights at the sides of your chest. Press the dumbbells straight overhead. Do not bang the weights at the top.
 

Some tips:
1. Clean out your kitchen
There are a huge variety of foods that are known to not just cause man boobs, but to keep them there or keep them growing. They do this either by increasing levels of the female hormone estrogen in your body, or by lacking important vitamins, nutrients and phytochemicals that would otherwise inhibit excess estrogen.
These foods include all refined sugars and carbohydrates. So if you’ve got any cakes, biscuits, ice cream, chocolate, white bread, white pasta etc, chuck them out. You can bet your bottom dollar that these foods, as much as you love them, are responsible for you having man boobs – the one source of misery in your life.

2. Start having foods that SHRINK man boobs
Some foods have been found to actively reduce the size of man boobs, just like they shrink female breasts and cure breast tenderness in both men AND women. These foods work by either reducing estrogen, increasing the male hormone testosterone, or providing your body with enough micronutrients and phytochemicals to antagonize and lessen the effect of excess estrogen. One example of a food group that has a powerful man boob shrinking effect, is the cruciferous family of vegetables. These include cauliflower, broccoli, bok choy, collard greens, cabbage, watercress etc.
 

3. Start exercising to stimulate the body’s fat-burning mechanism.
If you combine this with the dietary tactics of steps 1 and 2 above, your body will automatically focus on burning more chest fat. Exercises that stimulate the body’s fat burning mechanism include cardiovascular workouts like swimming, jogging/running, skipping, boxing, etc. They also include specific weight training workouts, namely barbell squats, deadlifts and dips. There’s a certain way of doing both cardiovascular exercise AND weight training that can cause huge shifts in the body’s hormone production, making you produce more of the male hormone testosterone and less of the female hormone estrogen. When this happens your body targets chest fat in a way that accelerates man boob reduction, so you can get a perfectly flat chest.
 

4. Vegetarian Diet to Lose Man Boobs
90% of diseases and disorders related to body fat and obesity are because of improper diet that we follow. 10% being the genetics and lifestyle habits. So, first and foremost thing you have to do is tap upon the power of a healthy diet. Maintaining a healthy diet will not only help you lose man boobs fast but also get your overall health at the top level.
The most unknown recipe of all Hollywood’s hulk superstars are only two. Eliminating sugar intake in any of their meals and reducing intake of carbohydrates. Sugar and food with carbohydrates are number one culprit of what your body looks like today.
Sugar is hardly required by your body. Even the smallest amount of sugar you gulp in, the pancreas have to ejaculate insulin to decrease the sugar level. When your body itself wants to keep sugar at bay, why bother adding it to your diet?
Second being the carbohydrates, avoid food such as potatoes, bread, white pasta, rice and other starchy food. Carbs are converted to glucose which the blood absorbs in. These carbs later end up as fat in your body, thus accumulating the fat tissues causing man boobs.
However, below food, although containing carbohydrates are indeed good for body and should be taken more in your daily diet.

1. Soya Bean products

2. Whole grain pasta and breads

3. Fruits

4. Vegetables
 

Secret Ketogenic Diet
Breakfast: Low fat yogurt, Toasted nuts, Oatmeal, Almond flour waffles, Chia pudding
 

Dinner: Buttered Steak and Broccoli salad, Fresh soups instead of processed soups, Zuchini Noodles, Cauliflower rice, Flax tortillas and Taco salad.
 

Snacks: Letuce wraps, Dehydrated vegetables, low carb cookies.
 

Beverages: Water, Tea, light Coffee, Diet soda with lemon.
 

Bottom line: Just by cutting out on sugar and carbohydrates, you will make significant changes in your diet which will stop the accumulation of more fats in your chest.
In the next steps, exercising and weight lifting will help you eliminate the existing fat on your chest and lose man boobs fast.
 

5. Aerobics and Cardio Exercises:
It is no rocket science that cardio and aerobics are the best ways to reduce fat not only on man boobs, but entire body. These workouts affect the chest and tummy directly. Now, before you start with these exercises to lose man boobs, make sure you are following the above diet strictly for at least one week. Since cardio involves a heavy body workout, elder aged men may not be able to perform them. The best tip for you aged guys out there is to jog and run in your lawn or garden every morning for 30 minutes and make sure you sweat.
 

Cardio Workout
Easy Workout: These workouts can be done by anyone aged between 17 to 50 years of age. They are of low intensity but done for relatively long time. Running on cycle for slow speed and walking at maximum level 5 come under easy workout. Perform them for at least 20 minutes. Recommended for people who are not much fit.
 

Vigorous workout: Recommended only for those who are quite fit and capable of heavy workouts. Run at a higher speed and cycle at a mountain workout level for 2 sets of 10 minutes.
In either of the workouts, sweating for most of the time you workout is most important. If you do not sweat, no amount of time performing these exercises will work. Vigorous workout will also help you boost metabolism which will ultimately help you burn more calories for another 5 minutes even after you stop cardio.

Aerobics
On the other end, aerobics too can help you burn high amount of calories while having the fun of dancing on music. Recommended if you are not a gym guy. Aerobics is a fun way of burning calories quickly!
 

Other exercises:

A. Flat bench press – 4 sets

B. Incline press – 3 sets

C. PEC DEC flyes – 3 sets
 

6. Weight Lifting
Take good rest between cardio, aerobics and weight lifting exercises. Stay hydrated with good intake of water all the time to avoid getting hungry all the time. Weight lifting is one of the few techniques to lose man boobs.

Cable Crossovers

A. Place yourself in the centre of pulley machine and grab the handle. Step your upper body in, a foot and with the elbows at angle, try to feel the muscles getting stretched in your chest.

B. Perform 3 sets of cable crossovers workout. This will help you stimulate the muscles and fibres in your chest and burn fatty tissues in chest.

7. Lose fat
We all know you can’t spot reduce fat, but cleaning up your diet and hitting the gym a little harder will help to lower your body fat percentage and decrease your moobs. A healthy body fat percentage for most men is considered to be 22% or less. Achieve it with a balance of cardio and weight training, which should include around three to five HIIT (high intensity interval training) sessions a week to kick start your metabolism and accelerate your fat burning potential. Dietary changes will also make a huge impact. You should eat more add in oestrogen reducing foods, such as fibre, and vitamin B6 rich foods while cutting down on processed foods and refined sugars.
 

8. Build muscle
Doing endless bench pressing or chest flies alone won’t budge your boob bulge, but it will help to reshape the muscle underneath which will improve the look of the area. Not only that, but the more muscle mass you have, the more efficiently your body will burn fat, so the end result will be a more masculine chest. To maximise your muscle gains, don’t just focus on your chest area. Concentrate on big muscle exercises such as squats, deadlifts, pull-ups, bench presses and rows to activate large muscle groups and achieve big results.
 

9. Fix your posture
Don’t let your posture take a back seat when it comes to managing your moobs. Working your back and core muscles go a long way to creating a good posture and helping you to stand up straight. This small change can dramatically affect the way your chest looks. Let’s face it; slouched shoulders don’t make anyone look good. Strengthen the surrounding muscles and you’ll not only set your metabolism roaring into action - you’ll improve your stature and overall physique, too.
 

10. Exercise regularly
Don't panic. One of the ebst ways to keep man boobs at bay is by keeping your testosterone levels high. A recent study by Massachusetts General Hospital found a significant relationship between testosterone levels, body weight and waist circumference. Overweight individuals, who had low testosterone levels, were able to raise them by doing 150 minutes of exercise per week and modifying their diet for a year.
This workout floods your body with moob-inhibiting testosterone while the pyramid sets speed up your heart rate, giving you a little cardio boost. Below are some suggested bodyweight exercises to keep your workout varied and ensure you can also do it at home. You might not have free weights or machines, but that shpuldn't stop you form keeping moobs at bay.
 

11. Ditch the drink
We all know that alcohol is packed with calories: it's also a close second to dietary fat in terms of its calorie density, but that isn't the issue here. Researchers from the UCLA School of Medicine in Los Angeles say "alcohol history" should be taken into consideration when treating gynecomastia.
 

12. Eat like a man
Nutrition will be key to losing fat, but you still have to eat like a man. Don't diet, starve yourself and nibble on rabbit food. Drastically restricting food intake has not only been shown to reduce testosterone levels but it can induce something known as "refeeding gynecomastia."
 

According to research published in the Journal of Pharmacology & Pharmacotherapeutics the first reported case of refeeding gynecomastia was discovered during World War II, when prisoners liberated from prison camps developed gynecomastia after resuming a normal diet after weeks of malnutrition.
This is an extreme case study, but highlights the dangers of food deprivation. While you might think you're doing the right thing, the reality is you could be doing more harm than good.

13. Avoid unfiltered tap water
This may contain chemicals such as phthalates and bisphenol A. Unfortunately, commercially-available bottled water in plastic bottles may not be much better due to the plastic itself. The best option – if you can afford it – is to invest in a good quality water filter, either the type that is plumbed in or a good kitchen-top water filtration system such as EVA.
 

14. Go for organic foods where possible
This includes animal products, as organic meat and dairy production uses fewer chemicals in animal feed (the animals have to be fed on organic foods), and also restricts or bans the use of hormones to promote growth or milk production. Organic fruit and vegetables may also be a much better option as artificial fertilisers and pesticides are banned or restricted. If you have to go for non-organic fruits and vegetables (for reasons of expense or availability, for example), wash them carefully to remove chemical residues, and prioritise buying organic for those that cannot be so easily washed or peeled, such as leafy vegetables and broccoli.
 

15. Try to avoid foods in plastic packaging
This is due to potential release of endocrine-disrupting chemicals into the food. This is difficult nowadays as most foods in supermarkets come in plastic packaging – if you can, shopping locally from markets and farm shops may help you avoid this, or if shopping at a supermarket choose loose fruit and veg, and pick meats and fish from the fresh counters rather than the pre-packaged stuff. Avoid at all costs heating food in plastic containers, especially soft plastics such as cling film. If you buy heatable foods – for example 'ready-meals' – in plastic containers, put them into a ceramic or other dish or pan to heat them.
 

16. Avoid having a lot of soya products
Soya foods such as tofu may be a popular option for vegetarians to provide a source of protein or a 'meat-replacement' in meals; and soya milk and yoghurts may be popular among those who avoid dairy products for any reason. However, soya is a source of 'phytoestrogens' – natural plant compounds that may behave like weak oestrogens in the body. This may be beneficial for certain people – especially women around or after menopause, who may benefit from extra oestrogen; but certainly not for men with moob problems. Occasional soya is unlikely to be a problem but if you eat or drink it often, try alternatives to vegetarian protein and soya milk alternatives like oat milk, coconut milk or nut milks such as almond.
 

17. Avoid as far as possible chemicals in toiletries and in the home, such as household cleaning products. There are many more ‘natural’ options for both of these categories that minimise the use of chemicals: for cleaning products for example, check out the “Ecover” or “Earth Friendly” ranges.

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