I’ve done a mini blog on women’s health, specifically perimenopause, and in the interest of fairness, here is one for men. Regaining your health at mid life can become a focus when physical changes occur that you never imagined would happen to you. My book, Second Chance at Health-Learn to Love Active Living and Clean Eating will help you discover the best exercise and diet plan for you.
Gynecomastia, or male breast enlargement can be an embarrassing physical change that men notice after 40. To make it clear, I am not talking about the medical condition gynecomastia. Clinical gynecomastia, which is a medical condition that can result from other health issues and diseases. Such diseases include breast cancer (yes males can get breast cancer) and alcoholism. Male breasts may even enlarge with certain medications. This is certainly not an exhaustive list of causes, but you get the picture. Investigation is important to rule out life threatening health issues.
Today though, I refer to breast enlargement of men in mid-life, which is called pseudogynecomastia or lipomastia. This condition may be a result of excess body fat. The excess fat may then deposit around the breast area of men. The dreaded man b**b. Yes. I said it (ok implied). This is a physical condition that often arises for men in mid-life, most often beginning after age 40. This condition can become even more pronounced after 50 if specific attention is not made to combat it.
What Causes Non Serious Gynecomastia
The cause of male breast enlargement is multifactorial: it is a result of lowering testosterone, higher estrogen, and pectoral fat deposits. Just like women, hormone levels wane in men at middle age, and while not as dramatic as women’s change in menopause, the physical results are sometimes hard to hide.
Whatever the cause of your condition, you CAN do something about it. If they are significantly enlarged, seek medical evaluation from your primary care provider. They can evaluate you to ensure that there is not a disease or illness resulting in your condition. Surgery such as lip0suction is also an option.
If it has been determined that no treatable medical condition as the cause of the male breast enlargement, and if they are a result of mid-life changes then the following simple routine can help.
Improvement is Simple!
To improve and even resolve male breast enlargement before your very eyes perform this simple plan:
● Push ups: start on knees if necessary then progress to regular push ups.
● Planks: start on knees and elbows and proceed to straight legs and hands
● Squats: do these if you have no knee issues and start out with high squats and squat lower as you gain strength. Always ensure to protect your knees by keeping your knees above your ankle.
Yup, that’s it. Begin with as many reps as you can, then build from there. Perform these exercises 5 to 6 days a week, and be sure to take additional rest days as needed. These three exercises may seem old school, but the push ups focus on the problem area, while the plank is full body and we can’t forget about the legs! You can perform this routine in the morning before showering and heading off to work!
Additionally, ensuring proper energy in-energy out calorie balance can help you limit excess body fat that will reaccumulate if you are not monitoring it after 40!
You can find the right eating and movement plans that can decrease overall body fat. When you maintain the appropriate body fat, it will result in a reduction of the amount of fat deposited everywhere!
When you purchase my ebook, Second Chance at Health- Learn to Love Active Living and Clean Eating, I can show you how to find the right plans for you!
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