Can female fitness make breasts smaller?

Normal and scientific fitness will not directly make your breasts smaller, but if there are problems with your training and diet, or your breasts have a high proportion of fat, it is indeed possible that the dimensions will shrink. There is no absolute yes or no on this matter. It has to be broken down based on the actual situation.

A while ago, a student born after 2000 that I took came to class for the first time. After changing his clothes, the first thing he said was to ask me with a sad face, "Sister, can I only slim my legs but not my breasts?" I danced with Pamela for half a month, and I felt like my C cup was about to drop to B, and now I can’t even see my breasts in a sweatshirt.” I couldn't laugh or cry at the time. This kind of worry is really too common. I heard two girls complaining together in the gym locker room that day, saying that they had lost two kilograms recently while practicing their buttocks and legs, and their breasts were gone first.

Why are there such big individual differences? In fact, we have to start with the composition of our breasts. It is not a difficult knowledge point: female breasts are mainly made up of fat, mammary glands and connective tissue. The size of the breast glands is basically welded by genes. It will not change casually after adulthood. It will really fluctuate with the physical condition. Only the outer layer of fat and the pectoral muscles underneath support the entire breast.

There are two extreme situations among the girls I have met: I have a friend who has been running marathons for five years. Her body fat has been stable at around 18% all year round. She was born with a high proportion of breast glands. After running for so long, her breasts are still a stable C cup. She wears a racing vest and her lines are particularly beautiful.； There is also a girl who has just graduated. She has pure fat breasts. When her body fat was 28%, she was a D cup. After starving for a month and doing two hours of exercise every day, her body fat dropped to 23%, and she shrunk to a C. She came to me crying with milk tea and asked if the fat in her breasts could be replenished.

I myself have stepped into this trap before when I was preparing for a competition. At that time, I was in a hurry to brush my body fat and get rid of my vest line. I got up every morning and ran 5 kilometers on an empty stomach. Even half a spoonful of olive oil was counted as calories when I ate. In less than two months, I lost 4 points of body fat. The supportive sports bra that I had worn before could actually leave a gap of one finger when I took it off. I was panicking at that time. I gave up chest training for myself, and later I asked the team’s rehabilitation therapist to figure it out: I was losing body fat too quickly, and the body’s priority was to consume the soft fat in the chest and abdomen. In addition, I had not trained my chest muscles at all during that time, and the support was not enough. The chest collapsed, making it visually appear smaller.

Later, I added chest training three times a week. I didn’t need to use heavy weights. I used 5kg dumbbells to do incline bench presses, and added a few sets of rope clamps to find strength. After two months of training, although my body fat did not go back, my chest shape was obviously firmer. Wearing a round-neck T-shirt made me look fuller than before. Some friends around me asked me if I had secretly added fillers, which made me laugh out loud.

Of course, there are always different opinions on this matter in the fitness circle. Some bloggers who specialize in natural bodybuilding believe that there is no need to worry about big breasts and small breasts. It is a normal physiological law for breasts to shrink when body fat is reduced. Instead of focusing on the one or two centimeters, it is better to develop a tight breast shape. Big, soft and drooping breasts are really not as energetic as small, perky breasts.； There are also teachers who focus on body training who believe that as long as the rate of body fat loss is controlled and combined with targeted chest strength training, it is possible to lose weight without losing weight, and even through thickening of the chest muscles, the size of the chest can be quietly increased by half a size.

If you are really concerned about this problem, there are actually very simple ways to avoid it: Don't be too hasty with fat removal. Losing 0.5-1 catties of weight per week is enough. Don't cut off carbs and add two hours of aerobic exercise every day. Losing fat too fast will not only cause breast reduction, but may also cause mess and hair loss, which is not worth the gain. Don’t shy away from chest training as soon as you hear it. The chest muscles grow under the mammary glands. If you practice them thickly, it is equivalent to giving yourself a tight layer of "built-in chest pads." It will not make your chest hard at all. Instead, it can improve the expansion and slight sagging, making it visually fuller. Oh, by the way, don’t buy sports bras indiscriminately. Don’t choose a size too small to prevent shock. Although excessive squeezing for a long time will not really make your breasts smaller, it will really cause breast pain due to blockage.

Harm, after all, fitness is a matter of looking at your own needs. If you want clear waistcoat lines and abdominal muscle lines, you have to accept the slight shrinkage of the breasts caused by low body fat. If you prefer a round and plump figure, then maintain the body fat in the comfortable range of 20%-22%, and add a little strength training to shape your body. Health is better than anything else. There is really no need to worry about the one or two centimeters for what others call a "standard good figure." It's more important than anything else to think you look good when you stand in front of the mirror.