As summer fast approaches and the temperatures rise, so do our anxieties about our bodies. You might be worried about the appearance of ‘man boobs’ or afraid of how to get rid of the ‘dad bod’ you may have gotten during lockdown. These troubles are shared amongst men worldwide as summer creeps around the corner, but aesthetic concerns such as these shouldn’t have to be endured by so many.

 Luckily, there are many solutions to achieving your ideal body, both surgical and non-surgical, with results that will last long after summer. You will always be prepared when the hot season comes.

1.  Get Male Breast Reduction

If you have a stubborn case of ‘man boobs’ that doesn’t seem to budge no matter how much exercise you do, there is a chance you could have gynecomastia. This is when the breast tissue is overdeveloped, generally caused by hormone imbalances at different stages in life. Gynecomastia surgery, or male breast reduction, is a highly beneficial procedure for getting a flatter and more toned chest. 

The surgery is performed by creating an incision around the nipple, removing excess tissue, and then tightening the area by pulling the skin when the incision is later closed with stitches. The surgery can quell insecurities surrounding your bodily appearance and benefit your health since the overdeveloped tissue can often result in pain and discomfort when engaging in strenuous physical activity. In severe cases where the breast tissue is in excess, one might even experience chronic back pain, which this surgery can alleviate.

Male Breast Reduction 

You will see results of a more contoured chest immediately after gynecomastia surgery, and the scars do not last very long. Therefore, the result looks incredibly natural. With a recovery time of 12 weeks, you can be ready to hit the beach in no time.

2.  Remove Stubborn Fat Deposits

In some cases, the appearance of gynecomastia is not only caused by overdeveloped breast tissue but also by excess fat deposits in the chest area. In this case, you might also look into getting liposuction, also known as suction-assisted lipectomy, which removes fat from targeted areas on the body. A surgeon may often recommend liposuction alongside male breast reduction surgery to achieve the flattest yet most contoured chest possible. Removing this fat quickly can lead to more motivation to maintain your new look and look as natural as results achieved through exercise.

3.  Take Up a New Sport

Engaging in beginners sports like paddleboarding, surfing, and even rock climbing engages the mind and the body, keeping you fit while ensuring you have a lot of fun. In challenging yourself, you could discover a new skill!

If you do not live near a coast or mountainous area, look into local adult sports leagues. Most major cities and some smaller communities have recreational basketball and baseball leagues. Some places even have dodgeball leagues if you want to relive your gym class glory days!

If none of these options are available to you, you can run almost anywhere. The only thing you need to run is a safe place to do it, like a park trail or a treadmill. You can sign up for a local race like a 5K to give yourself a goal to stay in shape. After two years of being locked down, this is the perfect release for your mind and body.

4.  Exercise for the Physique and Mind

The more affordable but less targeted alternative to cosmetic enhancements is, of course, exercise. Keeping active is always encouraged, but full-body workouts are ideal when wanting to lose weight and tone up for the summer. Through a mixture of cardiovascular exercise and weight training, you can get a slimmer body while getting stronger and toning the muscles around the chest, pecs, and abdominals.

For a more defined chest, consider a ‘push and press’ routine, which will combine chest and arm exercises. Bench press and incline pushups are examples of exercises that, through strength and endurance, can considerably define and shape the chest area.


Exercises that focus on the legs can also shape the abs as you are engaging core muscles in the process. If you are trying to lose weight prior to toning, it can prove challenging to target specific areas alone, which is why cardio is essential.


You might consider circuits, running, or spin classes, as these methods are proven to considerably raise the heart rate and burn fat effectively, meaning you will see the pounds drop if you stay consistent. Many people will combine these with a specific and targeted ab routine, which keeps the stomach and abs toned, flat, and defined.


Regular exercise keeps the mind clear and increases productivity and motivation. As you begin seeing physical changes, your mental health and self-confidence can see major improvements as you reap the benefits of your hard work.

5.  A Cleaner Diet

If you exercise consistently but don’t practice a healthy diet, results can be significantly harder to achieve. The summer heat can make consuming large amounts of processed, oily, unhealthy foods uncomfortable. This is why it’s the perfect time to incorporate more fresh foods into your diet, as you will receive both physical and mental health benefits.

eat healthy food vegan salad bowl

Take advantage of the abundant fresh produce during this season and introduce more greens and fruits into your meals. The ideal diet for weight loss is low in carbs and high in proteins, fibers, vitamins, and minerals. To lose weight, you want to be in a calorie deficit to burn more calories than you consume.

To specifically replace fat with muscle, you want to be consuming the right amount of protein. Eggs, fish, meat, full-fat dairy products, nuts, and legumes are all essential items that will strengthen the body and maximize the results of your exercise. Some people will often take protein shakes before and/or after their workouts for the best results.

Each of these methods is dependent on your lifestyle, budget, and goals, and some may be more beneficial to you than others. As mentioned previously, cosmetic enhancements are the best way to target specific stubborn areas, but be sure to speak to a trusted surgeon who can help produce your desired results.