We take you through a simple 60-minute routine
Man boobs are, well, embarrassing. The medical condition, called gynecomastia, can cause the breast issue to swell and become noticeable. While exercises and weight loss are one of the ways to handle this condition, they aren’t what you’d call ‘cures’. Your lifestyle plays an important role in getting rid of your man boobs. So it would help to start by getting active. According to the US Department of Health, being active constitutes 300 minutes of moderate intensity physical activity or 150 minutes of high intensity physical activity. So if you’ve never done any kind of exercises in your life you can simply start by walking for an hour five times-a-week.
The ideal way to proceed – and we are assuming that you’re starting from zero – is to follow the walking routine for at least a month before you graduate to this equipment-free, no-gym workout. Remember, the key is to keep is as easy as your body can take it. Nothing good has come out of pushing yourself beyond a point. Of course, you need to get out of your comfort zone but follow the basic rule: if it hurts, stop.
While the routine we’re about to list out is tried and tested and will indeed help target the muscles around your chest and back, it’s crucial to understand that you have to also workout other parts of your body and consult a trainer or an expert before starting out. Obviously, warm-up before you start with these:
As with most beginners, you may be tempted to try the half push-ups, which are basically the push-up variation you do from the knees. Avoid those (here’s why) and follow these steps. If you cannot do it from the floor, consider pushing yourself up from a chair or a raised platform
Get down on all fours and place your hands tad bit wider than your shoulders.
Keep your arms and legs straight.
Lower your body to the floor till your chest almost touches the mat.
Push yourself back up.
2. Dumbbell bench press
Lie down on bench with a dumbbell in each hand
Ensure your upper arms are just to the sides of your shoulders and lower arms are at a 90-degree angle
Push the dumbbells above your chest till your arms are straight
Bring them back slowly to the starting position
Pull-up is perhaps the most difficult exercise if you’re a beginner. Unless you have unreal upper-body strength, chances are you won’t be able to do a single pull-up as a beginner. Assuming that it is the case, the easiest way to start with pull-ups is by placing a box that’s high enough to put your chin just over the bar. Then simply pull yourself up!
4. Dumbbell rows
Rest your right knee on the bench and rest your right hand in a manner that your upper body is parallel to the ground
With your left hand, lift the dumbbell close to your chest
Make sure you’re using only your arms and your chest is still
Once you complete your reps, switch hands
5. Shoulder press
Sit up straight with your arms stretched out
Bend your elbow at 90 degrees with your palms facing front
Now push up the dumbbells till your arms are straight and bring them back
Again, while this is a workout that has worked for me, it is advisable that you consult a physician or a trainer before you start on your own programme. This content is intended to be used and must be used for informational purposes only. It is important to do your own research before you embark on your fitness journey.