Monthly Archives: January 2018


Gynecomastia is a common ailment affecting a lot of men. It causes excess fat buildup in the chest, leading to breast enlargement, which can be a huge blow to a man’s self-esteem. Excess fat in the chest results from hormonal imbalance, a buildup of too much estrogen in the body. Obesity is also a leading cause of gynecomastia. Malfunctioning of the adrenal gland and regular usage of certain medications and drugs can also lead to enlarged breasts in men. Apart from surgery, exercise combined with a healthy diet can help you get rid of this condition, which is usually benign in nature. You need to target your chest muscles to tone them up and to lose all that extra flab, so you no longer need to hide yourself in public.

Effective Exercises for Gynecomastia

Incline Bench Press
The incline bench press is one of the best exercises you can perform for gynecomastia. Lie down on the incline workbench, feet on the floor, and lift the weight bar in a vertical manner. Gradually lower the weight bar to your upper chest and lift it again. Do this set at least 6-8 times, and repeat a set thrice.

Incline Dumbbell Press
The above exercise can be modified to an incline dumbbell press. Tilt the workbench to a 45 degree angle and lie face up on the workbench. Instead of the weight bar, use a pair of dumbbells. Hold a pair in each hand, exhale, and raise them upwards. Now take a deep breath, and lower the dumbbells simultaneously, keeping your arms slightly away from your body. Similar to the exercise mentioned above, do each set of this exercise thrice.

These are an effective way to tone your chest muscles. Place your feet together, and kneel down on the floor. Bend and position your arms on the floor, placing them as wide as shoulder-width apart. Extend your legs and shift yourself into a position so your chest almost touches the floor and your shoulders are directly above your palms. Keep your back straight. Now press your weight into your palms and push off, raising your body to the same position where you started off. Repeat this push-up a few times. You can eventually graduate to placing a 10 lb weight on your back between the shoulders, which will offer more resistance and compel you to push yourself up harder.

Use a Seated Rowing Machine
One of the best ways to get rid of enlarged breasts. This workout tightens your chest muscles, so they do not sag. Sit on the rowing machine, knees bent slightly forward. Straighten your shoulders and back, exhale, and begin pulling the handles toward you. Then inhale and slowly return your elbows to where you started from. Throughout the exercise, keep an upright posture and do not lean forward or backward.

Interval Training
This kind of training, where few minutes of intense exercise is followed by a few minutes of easy exercise kick-starts your metabolism and is a quick way to eliminate fat buildup.

Use a Stationary Bike
Alternate between a minute of cycling and a minute of sprinting, and continue to do it for 15 minutes. Cycle at your regular pace. This will help shed the extra fat and calories.

Sprinting up the Stairs
All you have to do is run as quickly as you can up a flight of stairs, and then walk back down. Repeat this running up and walking down at least a dozen times to shed those extra pounds.


You’ll often hear bodybuilders being meticulous about their protein intake. They also tend to avoid fats like the plague. But are they as exacting about their calcium intake? How many times have you heard a bodybuilder fuss about calcium consumption? It’s most likely to be never. Calcium, by far, always tops the list of the most ignored mineral amongst the lot.

A calcium deficiency only comes to the fore with symptoms like aching joints, muscle aches and cramps, rheumatoid arthritis, tooth decay, and brittle nails. Most of these, unfortunately, tend to be ignored, escalating your health troubles.

For a bodybuilder, it is extremely essential to know the significance of calcium in maintaining bone health, and overall well-being. But first, here are the Recommended Dietary Allowance (RDA) figures for men and women.

Recommended Calcium Intake for Adults
Men aged RDA
19 – 50 years 1000 mg – 2500 mg
51 – 70 years 1000 mg – 2000 mg
71 and older 1200 mg – 2000 mg
Women aged RDA
19 – 50 years 1000 mg – 2500 mg
51 and older 1200 mg – 2000 mg

Calcium and Bodybuilding
As steadfast as they are about their protein intake, bodybuilders often seem to forgo minerals by undermining their importance. As a result, the consequences of doing so come as a rude shock.

Calcium is the most abundant mineral found in our entire body. It regulates the heartbeat and helps in keeping blood pressure steady. It is also facilitates blood clotting, maintenance and formation of bones and teeth, and the conduction of electrical impulses in the nervous system.

A major share of the calcium present in our bodies is stored in the bones and teeth. The rest is usually found in blood, muscles, and other bodily tissues and fluid. In case your meals lack adequate amounts of calcium, the body will source the mineral out of your bones, weakening them in the long run. As a consequence, you may become susceptible to osteoporosis, which is the loss of bone mass. Since bones continually undergo repair throughout your lifetime, adequate calcium intake is necessary, irrespective of your age. Female bodybuilders, in particular, need to carefully monitor their dietary calcium intake, since low levels of estrogen can decrease calcium absorption and supplement its loss.

Calcium plays the vital role of aiding muscle contraction and relaxation. It enters into the muscle cell due to nerve stimulation and biochemical processes in motion. These processes cause the proteins myosin and actin to be drawn together, which contract the muscle cells by making them shorter and thicker. Clearly, the importance of this mineral cannot be stressed enough, especially in the case of bodybuilders.

Diet Statistics

Fad diets are the best choice when you want to lose lots of weight desperately. You wouldn’t mind staying on liquid for days, eating only one vegetable for weeks and gulping down breakfast cereal like a maniac, all to lose weight. These are the principles of some of the most well-known and often sought after fad diets across the world. According to the statistics, there is about 68% of American population which is over their ideal body weight and are trying to lose it with the help of these fad diets. These are those diets which are designed for a particular period of time, during which, a specific set of foods are to be consumed. These foods can be either low carb, low fat or detox which change the metabolism of the body to reduce the fat content.

Fad Diet Facts

Today there are many fad diets used as weight loss diets, which are patterned for a specific period of time. They have a particular menu which is advised in specific quantities, so that they fill your stomach and help you lose weight at the same time. Hunger is generated at the satiety center in the brain, and when we are full, you get a feeling of satisfaction. Many a time, these fad diets contain particular foods which have the ability to satisfy our satiety even with lesser amounts, giving us a feeling of fullness. According to the statistics, there are a few shortlisted diets, which have worked for a number of users, which are;
Atkins Diet: The Atkins diet is a low carbohydrate diet which was introduced by Robert Atkins. Statistics say that out of the 25 million Americans who practice this diet for a given period of time, 50% succeed to achieve their goals.
Cabbage Soup Diet: The Cabbage soup diet is also tried by millions of users throughout the world annually but the success rate of this diet is less than 40% because of its side effects.
Low Fat Diet: The Low fat diet is a harmful diet due to its unhealthy side effects on the body, and thus there are not many Americans who try this diet.
3 Day Diet: This diet shows positive results but only after you have followed it regularly. There is no statistical information about this diet.
South Beach Diet: The South Beach diet is one diet which has worked for a number of dieters in the past and still does, thus the success rates are close to 50%.
Zone Diet: The zone diet recommends that 40% calories should be obtained from carbohydrates and 60% from fats and proteins which are provided through this diet. Therefore, it is a well-known diet.
Grapefruit Diet: There are many health problems which are caused due to this diet and thus, the success rate is less than 30% in America.
The Juice Diet: Similar to the above fruit diet, this one is also with more risks than benefits. They all help lose weight easily but lead to weakness, Hb and energy problems.
Liquid Diet: The liquid diet (high fiber, low calorie shakes and juices) mainly consists of shakes and juices, which are semi liquids in nature. Though they have required nutrients, they are lesser in amounts. Success rate is about 40% with side effects.

Balanced Diet Importan

Wonder why celebrities look the way they do? How some people manage to maintain that fab body while most of us wear only the clothes which manage to hide our belly fat and bulky arms? Why some people never have to see the doctor while some are wasting half their salary in clearing up long hospital bills. The answer lies in their diet. Not just some fad diet that they are following, but a proper, healthy diet, where they don’t starve, but eat. Contrary to the belief of avoiding specific food groups, a balanced diet actually means eating all kinds of foods so as to provide the body with all the nutrients that it needs for its day-to-day functioning.

A balanced diet focuses on two main aspects:

– Eating the right type of foods.
– Eating in right quantity.

None of the above two are mutually exclusive. A diet which discourages you from omitting a particular food group should never be followed. Each food group contains different kinds of nutrients, and our body definitely needs all of these, but in different amounts, and it varies from person to person. When it comes to adopting a healthy diet, one size does not fit all. Everyone leads a different lifestyle, comes from different backgrounds, has different professions and fitness levels. All food is good when eaten as per your body’s needs. Yes! Even fats and carbs. How? Let’s see.
What It Includes
We all know that carbohydrates are classified as simple and complex. But what you also need to know is that they are also classified depending upon their glycemic index as fast and slow carbs. Fast carbs are the ones that get converted to fat quickly, while slow carbs don’t get stored as fats and provide us with energy. Slow carbs have a high fiber content and a low glycemic index. These are found in oats, barley, whole-wheat bread and pasta, all the lentils, as well as in brown rice. These provide the body with all the energy that it needs for carrying out the day-to-day functions. Fast carbs have a low fiber content and high glycemic index. It is highly recommended that you do not eat these along with a meal, but eat them as a meal by itself. These are found in biscuits, cakes, pastries, white rice, cold drinks, and sugar. Keep these limited to twice a week. However, some fast carbs like fruits, fruit juices, and white bread sandwiches, can be consumed within ten minutes of your workout to boost your energy levels. A well-balanced diet includes ⅓ of carbohydrates in each meal, i.e. about 225 to 325 grams. You need carbohydrates (read: slow carbohydrates) because:

– They regulate the bowel movement due to their high fiber content.
– They keep the hormones balanced.
– They stimulate the functioning of the immune system.
– They generate powerful antioxidants that protect the body cells from getting damaged.

Proteins play various roles in the functioning of our body. Their primary function is to build and repair the body cells. Proteins are as necessary as carbohydrates when it comes to maintaining a proper diet. Not only do they help you lose unnecessary fat, they also help in increasing the circulation and mobilization of the stored fat. They also help in making antibodies that help us fight against infections. Proteins are found in high quantity in eggs, chicken, fish, milk and milk products. You should include about 50 to 175 grams of protein in your daily meals.