A toned chest is a feature than many men aspire to, but it is not always easy to achieve. Men sometimes begin developing "male breasts" because they have an excess of fat. While there are other reasons, such as hormone effects or medications, that may cause the development of male breasts, the most common factor is simple -- we get fat. A number of methods can help reduce these fat deposits and flatten the pectorals.
Interval training is a fast way to burn body fat. Targeting a particular area of your body with exercises will help build muscle, but when a layer of fat is the problem, the only way to get rid of it entirely is to burn it off.
Develop an interval training routine that includes 60 seconds of intense exercise followed by three minutes of easier exercise. This may include 60 seconds of sprinting at top speed followed by three minutes of brisk walking. Another option is to use a stationary bike and set it up for a steep uphill climb that lasts for 60 seconds and then reduce the intensity to a level surface ride for three minutes before repeating it. The possibilities are endless, but the theory is the same for whatever you are doing.
Try to maintain steady interval training routines for 30 to 60 minutes during most days of the week.
Use a cardio routine to burn a lot of fat to reduce and flatten your male breasts, according to Male-Breast-Reduction.com.
Interval training is often done using cardio exercise. Cardio includes running, biking, rowing and other exercises in which the large muscles in the body are used constantly to perform a task.
Complete at least 30 minutes of cardio each day you work out. Four or five days a week are typically recommended for the best results.
Perform push-ups to help your chest take on the shape you desire. This exercise will not get rid of the fat causing the male breasts, but it will make them less noticeable and will be a helpful routine in between other fat-burning exercises, according to Male-Breast-Reduction.com.
Begin a push-up routine by doing 20 reps and repeating this exercise for three sets with a short rest in between. You may want to work this into your interval training.
If your breasts are a concern and nothing else appears to be making the difference you are searching for, plastic surgery is always an option. While it is expensive and involves some recovery, it will give you the results without the work.
To flatten the male breast, a plastic surgeon performs an operation called a gynecomastia. This procedure involves liposuction or the removal of glandular tissue or both, according to BeverlyHillsPlasticSurgeryInc.com.