Gynecomastia Support Forum

General => Your Stories => Topic started by: csite on August 07, 2005, 01:46:46 AM

Title: some tips to combat gynecomastia
Post by: csite on August 07, 2005, 01:46:46 AM
Hi guys,

I am an EX-gynecomastia sufferer, well i suppose i got a TINY bit left, but thats when i stare at my chest for like 3 mins!


Anyways, i want to let you guys know how you can Definatly REDUCE your size before considering surgery.


The problem with alot of gynecomastia sufferers is due to the fact that they have not wore tshirts or gone swimming, they are not confident about themselfs. Take it from me, i was an average case tbh, not extreme, but i still went to swimming etc, took my shirt off, wore alot of tshirts! hiding it just makes you feel worse, however if you go in the street CONFIDENT, be sure noone will look, or stare, after all about 5% of all men have this!

Anyways, going on about how to lower the size of yours (breasts)

i know many are VERY VERY aware of going swimming or to the gym, so best option, get a weight lifting bench (about £50) and a set up 20kg (minimum) Dumbells. note 20kg is minimum (more is better!)

What you do is start with lower weights like 5kg-10kg per arm. Do the following excercises, EVERY DAY for 1 month, THEN EVERY SECOND DAY AFTER THAT. You should do each of those MINIMUM 10 reps for 5 times.

First is The Bech press. Shown here:
http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html

The the FLY, shown here:
http://www.exrx.net/WeightExercises/PectoralSternal/DBFly.html

And Finally the Pullover, as shown Here:
http://www.exrx.net/WeightExercises/PectoralSternal/DBPullover.html

You should do these while intaking more fruites than before and possibly a little more protein in your diet.

Do each of these execises AT LEAST 8-10 repeats for MINIMUM 3-5 times. You have to take rest if you feel tired! but dont take rests of like 20 min! (at the start you feel tired, tired arms etc, but you get used to it!)

I strongly suggest looking into building the REST of your body as well, not just the chest! but if the following workout is done, i can guarentee you over 1 month you will see a diffrence, and over 6 month you will see a BIG diffrence, just take a pic of BEFORE and AFTER as a best way of proof!

Once yuo find the weights easier move upto bigger weights, dont stick with the same 5kg for 6 month, it wont do yu any good, at the same time DONT be rambo and lift 20kg in each arm from the start, you may injure yourself.


The other thing i was going to recommend is REDUCING your body fat, this is done with alot of diffrent excercises, body building being one of them. However there is cycling, cardio and lots more you can do to reduce your body fat. It doesn't always mean having to starve yourself from food on those crappy diets (most being bad for you anyways!)


The biggest problem is motivating yourself to do this, first going to the shops to buy the weights, (you can do it online too!) then actually doing it, when you use weights you should not look at the mirror every day! do it once per 3-4 days, then you should start to see a diffrence, if you do it everyday you will not notice much and you may lose your motivation.

Dont do the exercises for like 1 min every day, it will DO NOTHING! you should be doing minimum 10-15 mins (excluding your rest)

I will be looking forward to responses in a period of time when people try this.

Please note, dont take any drugs, creatine, steroids, etc when doing weight exercises thinking it will do the job faster! i seriously wont recommend it.
Title: Re: some tips to combat gynecomastia
Post by: c3ntralp3rk on August 08, 2005, 08:04:28 AM
whats wrong with creatine man?
Title: Re: some tips to combat gynecomastia
Post by: csite on August 08, 2005, 03:35:19 PM
Quote
whats wrong with creatine man?


Nothing much wrong with creatine, but it allowes most to add mass, no matter how little, its probably the last thing a Gyne suferer wants.

dont think by adding weight you can bulk up in like 2-3 weeks, it doesn't work. It takes a lot longer...
Title: Re: some tips to combat gynecomastia
Post by: hondacrx on August 11, 2005, 10:19:08 AM
csite,
good advice there, and good examples of excercises.  I'd like to emphasize your point that a cardio/aerobic workout is essential to improving ones physique.  The body is just like a car, o2 + fuel combust to release co2 and h20 and energy.  Fat = fuel.

Also, a balanced diet is important too.
Title: Re: some tips to combat gynecomastia
Post by: ss14 on October 24, 2005, 09:16:25 PM
Exercise?  I didn't think of that.
Title: Re: some tips to combat gynecomastia
Post by: IlluminaZero on October 27, 2005, 10:56:53 PM
Weight Lifting will not reduce the gland, it's just that with all that muscle mass (namely upper pectoral and shoulder) it's far less noticeable... Especially if you are wearing a shirt. (Which in my case, it is completly unnoticable depending on shirt/short jacket and nipple stimulation.)

Don't want to dissuade you guys though. There are plenty of health benefits to working out aside from the aesthetic side of things... And you WILL look better, Gynecomastia or not!

I've been weight lifting for... Let me think... Around 5 years now. While I'm not a muscular Hulk of a man, I have reached the point where I can actively flex my pects, and the damn glands are still there. I actually became pretty depressed when I realized that my workouts were simply not fazing the nipple area... (This was before I realized it was Gynecomastia.)

However I can actually take off my shirt now and depending on the weather (nipple stimulation again) I can go out shirtless w/o anyone being the wiser... Something I was unable to do a number of years ago.
Title: Re: some tips to combat gynecomastia
Post by: alu on December 04, 2005, 02:23:41 AM
I have a question about this:

You wrote to do these exercises every day for a month. Isn't this unhealthy though? Shouldn't you let the muscle rest for a day or so?
Title: Re: some tips to combat gynecomastia
Post by: Worrier on December 04, 2005, 07:39:32 AM
I tend to take one day a week asa complete rest day. Not so much due to physical tiredness but it is quite tough to beast yourself every day.

I know people who train everyday, they seem to have made gains got stronger etc. It depends if you know what you are doing.
Title: Re: some tips to combat gynecomastia
Post by: alu on December 05, 2005, 05:38:40 AM
Are you working hard for 3 days in a row or 3 days throughout the week, for instance monday, wednesday, and friday.

My concern is that I don't know whether to work out various days in a row, or does that not matter as much if I'm taking a rest of one or two days then after those days?
Title: Re: some tips to combat gynecomastia
Post by: Preds on December 05, 2005, 03:55:40 PM
Quote


As long as you're not working the same muscles on consecutive days you should be okay.  I work out Monday, Wednesday, Friday (or Saturday) with each day focusing on two different muscles, so at the end of the week I work out each muscle group only once.


A lot of trainers are recommending the once a week per muscle training.  However cardio can and should be done every day if possible.  Even brisk walking is good.  Wish I followed my own advise.  lol
Title: Re: some tips to combat gynecomastia
Post by: alu on December 06, 2005, 04:21:56 AM
Quote


As long as you're not working the same muscles on consecutive days you should be okay.  I work out Monday, Wednesday, Friday (or Saturday) with each day focusing on two different muscles, so at the end of the week I work out each muscle group only once.



Alright thanks for that. I was thinking that doing the exercises the topic starter indicated every day for a month couldn't be too healthy.
Title: Re: some tips to combat gynecomastia
Post by: IlluminaZero on December 07, 2005, 07:48:57 PM
Yes, when bulking physical conditioning while a major factor isn't the only one. Rest and Nutrition are equally important.

If you do not sufficiently rest you might actually injure your muscles or slow development of muscle tissue.

If you do not eat sufficient nutrients then your body won't have any materials to work with.
Title: Re: some tips to combat gynecomastia
Post by: alu on December 08, 2005, 09:58:47 AM
I've come across a very interesting website called http://www.t-nation.com . I found a lot of useful information there.

Well I should be grateful to the topicstarter, because it was this thread that made me look up on how to build your body.
Title: Re: some tips to combat gynecomastia
Post by: nowchase on December 25, 2005, 02:00:31 AM
Strange, because the surgeon I had on for my interview said that often workout will make gynecomastia worse because the muscles gain will push out the breast tissue more.  Excerise only work if you are overweight have large breast.
Title: Re: some tips to combat gynecomastia
Post by: bignipCT on December 27, 2005, 05:57:50 PM
great post, an i dont care till this day if they say benching makes the gyne worse, i think it doesnt im walking proof
Title: Re: some tips to combat gynecomastia
Post by: IlluminaZero on January 08, 2006, 10:06:47 PM
Now that I re-read the initial post, it sounds like a misguided cardio workout to be quite honest.  ;) I adopted a regimine like this, when I first started working out. You will not bulk very quickly, but you sure will lose a lot of weight.  ;D (Or kill yourself...)

Weight Lifting/Bulking is not really primarily concerned with fat loss, as a matter of fact you can often bulk faster by adopting habits that would lead to fat gain as well as muscle gain.

For instance, watch a strongest man competition or something of that sort. Those guys are definately strong, however very few of them are "cut" and "lean." Some ignorant dudes may even assume that some of them are simply obese.
Title: Re: some tips to combat gynecomastia
Post by: Worrier on January 14, 2006, 07:43:57 AM
Well I saw my GP a few weeks ago. Apparently he agree's I no longer need gyno surgery and he will not speak to the surgeon as it isn't an issue now.I still have one slightly puffy nip which is gland but apparently it is not worth the slight scar .My worry is if I gain weight it will become noticeable again but I guess this is an incentive not to eat pie. ;D

What is odd is my potbelly took more shifting than the gyno... It is done now though .This is all due to exercise and diet. Amazing what those two things can do.Iam currently running five miles three times a week and going to the gym three times a week plus I do circuits and grid sprints after the runs.

Iamnot doing all that just to get rid of the gyno I'm not that bonkers ;D  , asIam going for a job that has very high fitness standards .Yes I bench press , flat and incline. Yes I do pressups. No it did not make the gyno worse... at all.
         Which is odd as a lot of ps's say bench pressing makes gyno stand out more. Gone from being on a waiting list for surgery to not needing it, pretty good I think.It just does to show though how much exercise you need to do to see an effect on your chest.
      When I was building up to that I didn't see any difference until I was regularly running about three miles .
       So I agree in SOME cases exercise makes a huge difference.
Title: Creatine
Post by: brownman on January 18, 2006, 04:32:01 PM
Don't even touch creatine if your under 20, you'd be an idiot it will ruin your kidneys especially if you drink as well. My cousins kidneys would of been ruined if he had not stopped.

use protein drink supplements just as effective ZERO risk (unless u eat sihtloads of protein only bad for your colon but that'd have to be very long term consumption like 10 years)

I moved from 45 lbs on each side of a bench press to 45 lbs + 10 + 5 on each side in 2 weeks with protein only and discipline.

Creatine would not of made that any faster (that is an increadibly big gain for doing 3 sets of 10 in 2 weeks)

During this increase my gyne did get worse. it sticks out more in t shirts but when i flex its all more muscle... but it does make it stick out i'm sorry but i tried working out and since 35 lbs on each side every additional muscle gain made my gyne protrude when non flexed.

Unless you walk around flexed all day i fail to see how it doesnt make it worse. Saying anything of the opposite i feel is a flat out lie (i know you didnt mean it but they should know )
Title: Re: Creatine
Post by: bignipCT on January 19, 2006, 10:22:30 AM
Quote
Don't even touch creatine if your under 20, you'd be an idiot it will ruin your kidneys especially if you drink as well. My cousins kidneys would of been ruined if he had not stopped.

use protein drink supplements just as effective ZERO risk (unless u eat sihtloads of protein only bad for your colon but that'd have to be very long term consumption like 10 years)

I moved from 45 lbs on each side of a bench press to 45 lbs + 10 + 5 on each side in 2 weeks with protein only and discipline.

Creatine would not of made that any faster (that is an increadibly big gain for doing 3 sets of 10 in 2 weeks)

During this increase my gyne did get worse. it sticks out more in t shirts but when i flex its all more muscle... but it does make it stick out i'm sorry but i tried working out and since 35 lbs on each side every additional muscle gain made my gyne protrude when non flexed.

Unless you walk around flexed all day i fail to see how it doesnt make it worse. Saying anything of the opposite i feel is a flat out lie (i know you didnt mean it but they should know )


im disagree but thats just me, i remember when i was a overweight teen an gyne was a lot worse i actually had breasts, now my chest is wide an big an i dont flex all day i just got these nips
Title: Re: some tips to combat gynecomastia
Post by: darren0523 on February 10, 2006, 11:35:16 AM
only cure for gyne is surgery. Glands are not fat and therefore you will not shrink them with excersize, loosing weight or gaining muscle will only make the gyne more prominent.
Title: Re: some tips to combat gynecomastia
Post by: Worrier on February 11, 2006, 02:47:54 PM
Quote
only cure for gyne is surgery. Glands are not fat and therefore you will not shrink them with excersize, loosing weight or gaining muscle will only make the gyne more prominent.



And which PS told you that? ;DI went to see a PS a year ago and was told pretty much the same thing. Moderate  mixed gyne mainly fat but some gland there, diet/ exercise will make it worse etc etc, A year later had to go back to see the same PS for an assessment before the op as I was having it done by the nhs in the uk. She now says I do not need an op due to weight loss / exercise. Never admitted she was wrong though ::)

My point is gyne varies from case to case , and different amount s of gland and fat make it up. Some people will have success with diet/exercise some won't.
Title: Re: some tips to combat gynecomastia
Post by: JMR on February 15, 2006, 07:38:09 AM
Great workouts.
Long story short, I use to weigh 185lbs and am 160lbs now. I bench alot and etc, but my Gyne problem is still there no matter how much muscle I gain. I think surgery is my only option now even though Im very scared of the knife. Lets do it!
Title: Re: some tips to combat gynecomastia
Post by: sadgyneguy on February 22, 2006, 10:41:43 PM
well for me, i have a glandular case of gyne. doing bench press, just pushed the glands, making my gyne more obvious. wtf...
Title: Re: some tips to combat gynecomastia
Post by: headheldhigh01 on March 08, 2006, 07:12:20 PM
thing is, lots of people here have nearly killed themselves working out thinking it would improve the gyne and discovered, unless they focused on the upper part, it did tend to make it more visible.  if you develop gland tissue, even the diffuse fat kind, working out just will not make it remit.  i'm thinking it's possible you were fortunate enough to have a natural remission, which can happen during the first couple of years, and in fact happens to the majority of those who get it, except the unfortunate few like us.  oops, i mean the elite, that's it ;-)  
Title: Re: some tips to combat gynecomastia
Post by: NewLifeStartsMay4th on March 12, 2006, 11:43:16 AM
Quote


A lot of trainers are recommending the once a week per muscle training.  However cardio can and should be done every day if possible.  Even brisk walking is good.  Wish I followed my own advise.  lol


doing cardio everyday would cancel out all gains from your workout also leaving you completely exhausted. working out 3-5 days a week and 2-3 days a week cardio should be more than efficient and thats only if you are trying to lose a lot of weight fast not put weight on.
Title: Re: some tips to combat gynecomastia
Post by: NewLifeStartsMay4th on March 12, 2006, 11:44:36 AM
p.s. long runs cause more muscle atrophy than short quick burst runs with rest between.
Title: Re: some tips to combat gynecomastia
Post by: Worrier on March 12, 2006, 11:57:26 AM
Quote


doing cardio everyday would cancel out all gains from your workout also leaving you completely exhausted. working out 3-5 days a week and 2-3 days a week cardio should be more than efficient and thats only if you are trying to lose a lot of weight fast not put weight on.


Depends what you are aiming to do. If you want to get very  big you don't need to do cardio more than three times a week. However your body will adapt to hard training providing you build up right. I do three long runs a week and  run steps in tower blocks as well twice a week and I have seen huge gains in leg
strength and run times.

Not seen any decrease in upper body strength either in fact I look better due to the muscle I have showing more. IF you build up slow and steady you'd be surprised how much your body can take. Providing you eat good food and rest enough.  
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