How To Lose Man Boobs

Lose Man Boobs

Remove Man Breasts through Workout

Man breasts are caused by gynecomastia, inactive lifestyle or obesity. It is a condition in which a man develops unnecessary fats in the chest area. Man breasts take months or even years to develop, so naturally same time is needed to get rid of them.

Here are some ways which can help in getting rid of man breasts.

Bring change in your lifestyle

It Can Develop Because Of Gynecomastia

Man breasts (how to reduce women breast here) can develop because of a medical problem known as gynecomastia. If you are not overweight or obese, and you didn’t see any change in your body weight while your man breasts are still getting bigger. It is possibly a warning sign. In this condition, it is better to consult your doctor before trying to do anything to remove them.

If you are a drug addict especially illegal drugs like Marijuana, then there is a great chance that you will develop man breasts because of it. Gynecomastia can take its roots in your body because of drugs usage.

It Can Develop Because Of Obesity Or Overweight

It is another common cause to develop man breasts. If your body fat makes up 22 percent of your total weight, then there is a better chance that you will develop more fats on chest. You can know about your body fat when you join a gym. Many gyms offer a body evaluation first which can help you learn how much fat you have and what goals you should set to reduce it.

Bring Changes To Your Diet

Diet affects the way your body develops. If you have found out what is causing additional fat in your chest, then along with exercise changing your diet is also helpful.

Don’t consume food with high sugar, fats and refined carbohydrates that can raise your calories and fat intake. If you find it hard to avoid these kinds of foods especially alcohol, then consume them in small amount on any specific day of the week.

Add vegetables and fruits to your meals. Both of these are rich in fiber which end your hunger quickly and provide you with nutrients to develop muscles and burn fat.

When you start your exercise plan, cut your caloric intake by 25 percent. You will be eating more vegetables and fruits that will remove the harmful effects of sugar and fatty foods. You will not be eating less but eating healthy. If you must eat snacks, take only vegetables, non-fat yogurt, unsalted nuts and celery.

Always eat food that helps in lowering estrogen levels. What you eat have a great effect on your lifestyle. You can be active or inactive because of it.

Adopt An Active Lifestyle

You cannot think of working out for one hour then spend the whole day doing nothing. You need an active lifestyle to burn the extra fat from your body. Being active will keep you right on the track.



High intensity cardio and interval training are the best types of exercises to remove man breasts. What you need to do is perform 30 minutes of exercise, and you will see the results soon. Running is an easy and cost free exercise that you can perform for 20mins: 3 to 5 times a week. Divide your 20 min session into 3 to 5 minutes of running and walking for 1 – 2 minutes in between.

You can join training classes like camps, cardio classes and gyms to learn the right way of burning fat and shaping the body at the same time. If you also want to gain muscles, then these classes can be really good for you. But remember take classes with rest in between.

Rowing machines are another way of reducing chest fat. These machines can successfully help you in burning fat just by using them for 30 minutes in a well designed workout plan. If you are suffering from joint or back pain, or you are not in condition to perform other exercises then swimming or elliptical are the best choices for you. These exercises don’t put much pressure on your body.

Strength Training

Add strength training to your cardio routine. You can pace up your metabolism by gaining muscles. This will help you in burning more body fat.


Push-up is a great exercise that targets chest area. If you are not strong enough to perform push-ups in plank position then perform a half plank push-up instead. Start by taking the push-up stance, but rather than supporting your legs on feet place your knees on the ground. This will make it easier to perform a push-up. Perform 10 reps of military push-ups or standard push-ups daily.

Chest Press

Lay face up on a bench with a pair of dumbbells in your hands. Bring your hands on the side of your body in a way that your elbows will be pointing in opposite directions from each other and your lower hands will be facing upwards. Bring the dumbbells slowly right above you. Hold this position for some time then move back to initial position. Perform 3 sets with 10 reps in each set.

Chest Flies

Lay face up on a bench with a set of dumbbells in your hands. Stretch out your hands in front of your shoulders with your palms facing each other. Lower down your arms to the side of your body in a way that it forms a T shape if looked from above. Perform 3 sets with 10 reps in each set.

Cable Crossovers

Use a resistance band connected to a wall or cable weight machine (cable weight machine is preferable). Hold the pulley with right hand and set it at shoulder height. Pull the pulley to your lower left from the upper right position. Return then repeat 10 times. Afterward, switch hands and perform a total of 3 sets with 10 reps on both sides.

Incline Rows

Use an incline bench for this. Sit on the bench with your chest resting on the bench. Grab a dumbbell in each hand. Now bring your hands to the side of your body by bending them at 90 degrees. Bring the dumbbells slowly forward while stretching your arms out completely. Return to the initial position, wait 2 seconds then continue with the reps. Perform 3 set with 10 reps in each set.

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