How To Get Rid Of Man Boobs

how to get rid of man boobs

How to Get Rid of Man Boobs

Man boobs are a very common problem that many overweight and middle-aged guys are plagued with. Getting rid of man boobs can be challenging because it will require a long-term commitment to a healthier lifestyle. If you are wondering how to lose man boobs, you have come to the right place.

Get rid of man boobs

First, let’s start with what man boobs actually are. In reality, all that they are is an extra layer of fat covering your pectoral muscles. Unfortunately, some men are more genetically predisposed to storing fat in that area than others.

The good news is that if you really want to know how to lose man boobs and work hard towards reaching that goal, you will.

Unfortunately, the bad news is that spot reduction is a myth and that doing a bunch of chest exercises alone will not help you get rid of man boobs.

A lot of times, men develop man boobs as they get older because their testosterone levels decrease slightly with age. As the levels of testosterone decrease, you are more likely to store fat in the chest and belly area as well as lose muscle mass.

Therefore, in order to lose man boobs, you will need to naturally boost your testosterone levels through a combination of proper diet and exercise.

Here is how to lose man boobs once and for all

1. Strength training

Strength training is very important for developing muscles as well as boosting your testosterone levels. It’s very important that when strength training, you don’t just train your chest. For best results, you will also need to train your back and your legs.

Best Ways to Get Rid of Man BoobsUsing every muscle in the body will help you reduce fat and keep your body balanced. If you only train your chest, you will begin to look hunched over due to tight chest muscles and a weak back. Not only that, but also you are more likely to get injured if you don’t strengthen your entire body.

As you build muscles and lose fat from every area of your body, your man boobs will not be as prominent.

For best results, you don’t need to lift excessively heavy and you don’t need to be able to do more than 20 reps. Ideally, you should pick a weight that you can do four sets of 8-12 reps with.

2. High-Intensity Interval Training

In addition to strength training, you should also do High Intensity Interval Training (HIIT). HIIT is when you alternate short periods of intense exercise followed by a short recovery time. In order to get rid of man boobs, you need to burn more fat.

One way to burn more fat is through HIIT. Since man boobs are a layer of fat, it makes sense that you need to get creative with your fat-blasting workouts. High-Intensity Interval Training helps you lose body fat because it burns a lot of calories and helps you attain a caloric deficit.

As we all know, if we don’t burn enough calories, or if we consume more calories than we burn, then those calories will get stored as fat. Unfortunately for some, that fat will come in the form of man boobs.

You can alternate between High-Intensity Interval Training workouts and resistance training in order to avoid boredom with your routine. Steady-state cardio, on the other hand, is not as effective as HIIT when it comes to losing fat in the shortest amount of time.

However, once again, if you are looking to mix up your routine, you can add steady-state cardio, as long as you don’t overdo it. Doing too much steady-state cardio will not help you lose your man boobs.

3. Proper eating

Last, but most definitely not least, is your diet. In addition to a rigorous and consistent workout regimen, what you eat is very important. It’s crucial that you develop good eating habits without severely restricting your caloric intake. If you restrict your calories too much, your body will end up using your muscle as fuel and you definitely don’t want to put your body through that.

You must eat enough healthy foods to fuel your workouts. This will ensure that you will be able to work harder and get rid of your man boobs faster.

First, you will need to minimize your intake of simple carbs and sugars. Examples of simple carbs and sugars include doughnuts, cookies, cakes, candies, and white bread. Simple carbs cause an insulin spike, which disrupts your ability to lose fat.

Next, you will need to add more vegetables to your diet, such as broccoli, kale, romaine lettuce, spinach, and collard greens. You will also need to increase your intake of healthy fats, such as avocados and nuts. Additionally, more lean proteins should be added to your diet.

Finally, you will also need to limit your alcohol intake, especially beer.


As we can see, getting rid of man boobs takes a combination of diet and consistent exercise.

How To Get Rid Of Man Boobs