Man boobs a huge confidence killer, unless you are
Have you ever wanted to take the shirt off at the
beach or at an outdoor swimming pool but couldn’t
because of man boobs?
Trust me, you are not alone. Many men face this
man boobs problem. While most of them never get
out of it, you will! This article will show you how to
get rid of man boobs as fast as possible.
To get rid of man boobs, you’ll first need to know
why you have them.
You have moobs because of either of these two
1. Gynecomastia – this is when one has excess
breast tissues under the nipples. This is caused
by hormonal imbalances. Precisely when
estrogen levels are high and testosterone levels
are low in adult or teenage males.
2. Excess chest fat – Man boobs can also be a
result of excess body fat – in this case the fat
settles around the chest.
Sometimes it can be both cases – excess body fat
Let’s look into how you can get rid of man boobs,
whether it is caused by gyno or excess body fat.
I remember waking up one day and everything felt
weird and different.
At first I thought something was wrong with
me……..My nipples were painful and swollen. Only
later did I realize that it’s something most teenage
boys go through. I knew puberty came with many
changes but swollen nipples were a surprise.
This transformation most teenagers go through is
called pubertal gynecomastia. And it’s caused by
hormonal imbalances between estrogen and
For most teenagers, the excess breast tissue goes
away as they enter adulthood. But for some the
nipples remain puffy.
So if you are still a teenager, wait and see if the man
boobs will disappear with time. But if you are already
an adult here is what you should do:
First you will need to know if your case is
gynecomastia or excess fat. And the best way to
know is to see a doctor. Alternatively, you can use
this simple method – pinch your nipples . If you feel
a gland under the nipples – that’s gynecomastia but
if it’s all soft – that’s body fat.
The size of the gland or breast tissues may vary
from person to person. In cases where the breast
tissues are big – surgery is the only option.
It’s not possible to get rid of gynecomastia through
diet or exercise. In fact in the last 30 years, over
1500 bodybuilders have been treated surgically for
gynecomastia, as this study shows .
But for people with mild gynecomastia surgery is not
necessary – you can get rid of it naturally. In my
case, I have mild gynecomastia and you can’t tell by
looking at my chest.
How do you know if you have mild gynecomastia…… if
your nipples are puffy when you are warm but when
it gets cold or after you take a shower or when you
rub them – they reduce in size and look normal –
that’s mild gyno . If this is the case for you – keep
the surgery money in the bank and read on.
The problem comes when you are overweight and
have gynecomastia. Because you can’t know if your
case is mild or not.
For someone in this situation, surgery might not be
the best option. Always try the natural ways first.
There are many risks involved in surgeries.
So reduce the body fat percentage. Aim for 9-10%
body fat. And if at this point you still have man
boobs then get a surgery. But chances are at this
body fat percentage the man boobs will have
You’ll use the same approach to get rid of mild
gynecomastia and excess chest fat. And I will discuss
them under excess chest fat.
Excess Chest Fat
How fat is distributed in the body depends on
hormones and genetics.
It’s not surprising to see an overweight person with a
flat chest. But that’s not the case for everybody.
The genetics part we can’t control, hormones we
To completely get rid of man boobs you will have to
lower your body fat percentage. By the time you
reach the percentages I gave earlier, your chest will
be flat. But this doesn’t mean you can’t start
transforming your chest now. I will share a few
exercise tricks you can start doing right away.
Let’s get into the methods you can use to get rid of
How to get rid of man boobs
To get rid of man boobs you need to focus on these
three things – exercise, diet and balancing
Resistance training will play a big part in getting rid
of man boobs.
My regularly blog reader already knows why
resistance training is important. But if you need a
reminder, here is how strength training will help you
get rid of man boobs.
It will increase testosterone levels. Low
testosterone level is one of the causes of man
boobs. Resistance training will lower estrogen
levels and raise testosterone.
Boost metabolism and enhance fat burning.
Resistance training keeps metabolism up for up to
72 hours. And more muscles means the body will
burn more calories.
Reduces man boobs. Even though spot reduction
is not possible. There are exercises will help
create the illusion of lesser man boobs.
Most people will argue that exercises don’t help
reduce man boobs. That’s not true – I agree that
spot reduction is not possible but the exercises I’m
going to share will make your man boobs less visible.
When trying to lose man boobs, chest exercises can
work for you or against you, depending on how you
Most people who try to get rid of man boobs through
chest exercises fail miserably. Because they do the
The muscles you target make all the difference. You
should only target the upper chest muscles (big
upper chest muscles will make the man boobs looks
smaller). Targeting lower chest will only make things
worse, because the man boobs will even look bigger.
Do push ups which target the upper chest. All push
exercises done with the feet elevated target the
upper chest more. Avoid doing push ups with your
feet on the floor because they work the lower chest.
So place your feet on a chair every time you do push
ups. Do different grip variations and keep advancing
to harder exercises.
Be warned though, doing push ups only is not a good
idea. It leads to muscle imbalances and it will also
cause the forward shoulder posture – which will
make the moobs more visible. Combine push ups
with this exercise.
Pull ups are vital in reducing the size of man boobs.
They will give you a wider upper body, which creates
the illusion of smaller man boobs.
Pull ups will build the upper back muscles. These
muscles hold the shoulders back – which will make
the moobs smaller. Notice when you retract the
shoulders the man boobs look smaller…..?
Even though these exercises will burn fat and make
the man boobs look smaller, they won’t be enough.
You will still need to focus on more compound
movements and bigger muscles groups – legs and
back exercises reduce the body fat percentage
Doing resistance training will have a big impact on
how fast you get rid of man boobs.
Man boobs a huge confidence killer, unless you are