How To Lose Man Boobs Naturally – What Nobody Else Is Telling You

How To Lose Man Boobs Naturally

I've had man boobs ever since I was 12 years old.

And I'm not just talking about a big chest, I'm talking full-on pubertal gynecomastia with tender nipples.

I tried every method you can think of to try and learn how to lose man boobs naturally, and finally by age 25 I managed to crack the code and build a great chest and great body to boot.

Ever since I lost my own man boobs, I've been helping other guys lose their man boobs too as a personal trainer.

I've found time and time again that guys around the world with man boobs are making the same mistakes I made back in the day.

Most guys are making the same mistakes, because all the so-called fitness “experts” are parroting the same wrong advice on how to lose man boobs.

The advice you get from bodybuilding magazines, men's health magazines, other personal trainers, doctors, and the general advice you see online, does not help you lose man boobs.

That's because most of these fitness experts never had man boobs themselves. They may be experts at building great bodies for themselves, but they're not experts at helping other guys lose their man boobs.

That's where I come in. Since I had man boobs myself, I've lost my own man boobs, and I've helped other guys lose their man boobs, it puts me in a unique position to help you lose your man boobs.

So without further ado, let me start by telling you…

…What Everybody Else Is Doing Wrong

Most guys with man boobs are frantically doing push-ups, bench presses, and other chest exercises to try and get rid of their man boobs.

But when you only do chest exercises, all it does is grow the muscle underneath your man boobs, and this just pushes your man boobs out more, making them look bigger.

The truth is, as much as you might feel the “pump” in your chest when you do 50 push-ups, it's not a sign that fat is being burned in the area.

Fat loss does not happen this way, your body does not preferentially burn the fat surrounding the muscle being worked. Just like you can't crunch your way to six pack abs, you can't push-up your way to a man boob free chest.

Other guys think cardio is the solution. They read in a magazine that they need to burn more calories than they consume, so they spend an hour a day on the treadmill to burn off those calories.

I've tried this many times. I've done several hours a day of cardio 6 days a week. What ends up happening with this approach is you lose fat from the rest of your body, but your man boobs stay the same.

This is because man boobs are not a calorie problem. Man boobs are a hormone problem.

The other mistake guys with man boobs commonly make, is they think they need to go on a low calorie and/or a low fat diet, to take in fewer calories than they burn.

Again, just like with cardio, this approach doesn't work because man boobs are not a calorie problem.

The key is to focus on doing the types of exercises and eating the types of food that shift the hormones in your body that are responsible for you having man boobs in the first place.

To lose man boobs, you need to first now…

What Causes Man Boobs?

The main reason men grow boobs is because of high levels of the female hormone estrogen in the body, and/or low levels of the male hormone testosterone.

When your training, diet and lifestyle focuses on reducing estrogen and boosting testosterone in your body, that's when big changes happen, that's how you get rid of your man boobs naturally, and you can do it without having to train for hours on end every day, without having to starve yourself, and without having to avoid all your favorite foods.

You'll lose your man boobs quickest if you use the following…

4 Methods For Losing Man Boobs Naturally

#1: Whole Body Weight Training, Not Just Push-Ups & The Bench Press

Too many guys at the gym only work their upper body, because that's where all the glory is, right? We all want to have six pack abs with a powerful set of pecs we can show off when we go topless at the beach, few guys are obsessed with having a decent looking set of thighs or calves.

But the truth is, the secret to having a great looking upper body, is to train your legs.

Studies show that training your legs boosts levels of the male hormone testosterone, more-so than training the smaller muscles in your upper body.

Boosting testosterone with leg training will not only help you lose your man boobs, it will also help boost muscle growth in your upper body.

But you don't just train your legs of course, the key is to boost testosterone with leg training, and maximize upper body muscle growth with upper body training. So the key is to do whole-body weight training.

Another important body part guys often neglect in the gym is the back.

Just like with the legs, few guys want to impress the girls with a muscular back. But the truth is, if you want your chest to look good, it's just as important to train your back.

Firstly, your back muscles are far bigger than your chest muscles, so you get a bigger testosterone boost from training your back than you do from training your chest.

Also, if you only train your chest, it creates an imbalance in your muscles, where your shoulders are held forwards by your stronger chest muscles, creating a posture that makes your man boobs look bigger. When your back muscles are equally strong, your shoulders are held further back, your upper body looks wider, and your man boobs look smaller.

Click here to learn more about the importance of building a wide chest by training your back.

Click here for more detail on how to lose man boobs with weight training.

#2: HIIT, Not Long Distance Cardio

Everywhere I look, people are going about cardio all wrong.

According to conventional wisdom, you have to run/cycle/swim in the fat-burning “zone” for as long as possible to burn as much fat as possible. The longer you run/cycle/swim, the more fat you lose. But here's the problem…

Studies show that endurance athletes have lower testosterone levels than even the average couch potato who does no exercise at all.

The reason you lose weight with conventional cardio, yet don't lose chest fat, is because traditional steady state cardio reduces your testosterone levels.

But did you know that there's another way to do cardio that boosts testosterone levels?

This other form of cardio also turns on a fat burning switch in your body, that keeps you burning fat for many hours after the workout.

This other form of cardio is called high intensity interval training (HIIT).

Professional sprinters like use a form of HIIT to increase their sprinting speed. Higher testosterone levels from their HIIT training is probably why sprinters are so ripped and muscular, as opposed to endurance athletes, who are usually thin and frail, and often even chubby.

I've come across a number of studies that suggest HIIT beats traditional cardio out of the park when it comes to fat loss. Take this study by Tremblay et al., published in the journal, Metabolism, where HIIT resulted in a 9-fold greater reduction in skinfold thickness than traditional cardio.

The good thing about HIIT is you can put in just a few minutes of effort 3 days a week, and get some tremendous results, both in terms of fat loss and man-boob reduction.

It's all about the quality of the exercise, not the quantity. And thank God for that, because I don't know about you, but I'm a busy guy and I really don't have the time to take 2 hours a day for exercise.

Click here to learn more about how to use HIIT for losing man boobs

#3: Eat Right, Not Less

I know, diet isn't as sexy as exercise, but the truth is, if your diet isn't in the right place, no amount of exercise will help you.

According to the legendary Vince Gironda, who knew more about sculpting a great physique back in the 1960's than anyone I know even today, body sculpting is 85% diet.

Conventional wisdom would have it that if you want to lose weight, you need to starve yourself on a low calorie and low fat diet.

But this is a terrible approach for losing man boobs, because studies show that both low calorie diets and low fat diets reduce testosterone levels.

So just like with long distance cardio, conventional diets – by reducing testosterone – would have you losing fat from everywhere but your chest.

The key to losing man boobs is to eat foods that boost testosterone levels and either don't raise or reduce estrogen levels.

If you are also overweight, the good news is that these hormonal changes also help you to burn fat from the rest of your body.

The latest studies are showing that eating fat doesn’t make you fat, nor does it give you heart disease. Since we also know that eating fat boosts testosterone levels, and boosting testosterone helps reduce man boobs, then an important part of a man boob busting diet is to eat a high fat diet.

One thing that researchers unanimously agree on, is that a diet high in both fat and carbohydrate, is a surefire way to rapid weight gain. Since fat is the key to boosting testosterone and losing man boobs, the path to losing man boobs and staying lean and healthy, is to go on a high fat, low carbohydrate diet.

But there's a lot more to know about how to eat right to lose man boobs. For more details, click here to discover the best diet for losing man boobs.

#4: Take Genuine Proven Supplements, Not Scammy “Gyne Pills”

There are a whole load of scammy “gynecomastia” pills on the internet that cost an arm and a leg in monthly fees. I tried them all and not a single one delivered on its promise.

In the end, what worked were a few inexpensive, all-natural supplements that are known to reduce the effects of the female hormone estrogen on the body. Of these, the most powerful I've discovered so far is the Indian spice turmeric.

Curcumin from turmeric blocks estrogen on a cellular level. It does this so well, that studies show it may be just as powerful as the medical estrogen blocking drug, tamoxifen.

Tamoxifen is the go-to drug that doctors often prescribe their patients with man boobs. But I believe turmeric is possibly more powerful than tamoxifen, because turmeric extracts have not only been found to be just as effective as tamoxifen at blocking estrogen, but they also make multiple other changes in your body that could help you lose your man boobs…

Turmeric helps your liver excrete estrogens from your body, it's both a powerful anti-inflammatory agent and antioxidant, both of which helps support testosterone production by the testes. It also helps reduce insulin resistance (insulin resistance is associated with low testosterone levels).

If you've got man boobs, turmeric is definitely something you should try. Click here to learn more about how turmeric can help you lose your man boobs

If you want to start taking a turmeric supplement, here's the one that I've found to work the best at shrinking man boobs and puffy nipples:

https://chestsculpting.com/turmeric-supplement

How To Lose Man Boobs The Smart Way

Getting rid of man boobs doesn't have to be difficult.

Most guys put all their effort into the wrong methods, and see little or no results. They watch the Rocky movies and think it's all about pushing yourself to the limit.

But if you put just a fraction of that effort into the right methods, you'll be shocked by how quickly your body transforms.

The key is to focus on hormones rather than on calories.

Trust me, when you sort out your hormones, the transformation in your body will seem almost automatic.

To date I've had hundreds of replies from guys who have lost their man boobs using my methods. They've told me how their chest just suddenly started to flatten out, almost like it happened out of the blue.

Here's what some of my past clients have told me:

“As a kid I was always skinny and had man boobs, which was really embarrassing. You give me hope that there was a way to overcome this.

Thanks to your information (diet & exercise) I'm in a place where I feel confident walking shirtless.

I went from ‘hating’ my chest to ‘liking’ my chest”

…Ricky Bogema. North Brabant, Netherlands.


“I've done everything in the losing man boobs naturally guide for about a week give or take a day and there's already results. I've changed my diet to completely low carb between 50-100 carbs a day and eating mostly protein and vegetables. I can actually feel my testosterone effects I believe.”

…Christov Emberley. Canada.


Sir I myself also have improvements on my man boobs since I've started taking up turmeric. Paired with high fat low carb diet it really works with just two months my man boobs is smaller compared to last two months. My peers and family noticed the results I'm much more confident today.

…Ernie John. Bacolod City, Philippines.

Where Can You Learn More About How To Lose Man Boobs Naturally?

Over the years, as a personal trainer who specializes in teaching guys how to lose man boobs, I have helped thousands of guys avoid the surgeon's knife by getting rid of their man boobs using natural methods.

My old client John is a perfect example of how you can go from having big man boobs with puffy nipples, to being flat-chested in a matter of weeks, and how you can do this without starving yourself and without spending hours in the gym every day.

The best way for you to learn how to lose man boobs naturally, is to see how John did it here:

Click here to discover how John lost his man boobs in 67 days

304 thoughts on “How To Lose Man Boobs Naturally – What Nobody Else Is Telling You”

  1. first of all let me tell you I m very impressed by your website. I live in India and do want get rid of my man boobs and I am vegetarian(only eggs allowed) and our every diet include durum wheat and vegetables. Can u suggest me some vegetarian food source to increase my testosterone level. Also if I do swimming instead of general cardio exercises like jogging would that be good.

    Reply
    • Hi Singh, thanks for your comment. Well eggs are good for a start – try to get organic, fertile eggs. Some good vegetarian food sources that boost testosterone include almonds, celery, avocados, pumpkin seeds, asparagus, flax oil, and my favorite, Brazil nuts. Many men have low testosterone because of low selenium intake. Brazil nuts are an excellent source of selenium, and taking a few of these before bed can really help boost testosterone levels by morning the next day.

      One common problem for vegetarians is they rely too much on grains. The carb content of grains can directly inhibit testosterone release. They can also result in insulin resistance, which in itself reduces testosterone. I would advise as much as possible, for you to stick to fruits and vegetables, and avoid grains as much as you can.

      Swimming is great, but if you swim at a steady state, your body quickly adapts and you stop benefiting from it. Try to do high intensity interval training with your swimming, where you swim say one lap as fast as you possibly can, maxing out your heart and lungs, then rest for a minute, then do another fast lap, and do this for multiple sets.

      Reply
  2. Hey Garry. I was wondering if this method also works f teens? I’m a 16 year old kid going on 17 and honestly I’m tired of pretty much everything that a guy like me can go through. I want to know if there is anything specific I have to do, or can I just follow your method?

    Reply
    • Hi Enrique. I got my man boobs when I was in my teens. If you have man boobs in your teens, it’s most likely you have something called ‘pubertal gynecomastia’. According to most of the literature, this is a normal process that happens due to changes in hormones during puberty. In 80-90% of cases the man boobs go away in 2-3 years without any intervention. However due to excess estrogen exposure, more and more guys are now seeing that their man boobs don’t go away at all after puberty. The method I discuss in this article, and the ones in my advanced program, How to Lose Man Boobs Naturally, will do the following:

      – Reduce the chances of your man boobs persisting beyond 2-3 years
      – Reduce the size of your man boobs, and reduce any symptoms of breast tenderness
      – Get rid of your man boobs quicker than if you were to just wait it out like your doctor would suggest

      The only downside is, since your hormones are deranged due to puberty, I can’t guarantee that my methods will give you a completely flat chest in the next few weeks. Your body still has to go through that course of balancing things out for itself. My methods will simply help deal with anything pathological that could be making things worse than they need to be.

      The good news is you’re still young and in your teens, so its unlikely your body has undergone any permanent changes. The longer you have your man boobs, the more likely it is you’ll develop fibrosed breast glands, which doctors suggest can only be removed via surgery. So the best thing for you to do is to follow a plan of action, like the one described in this article, and get started right away!

      Reply
  3. Hey Gary,

    It might seem strange to you, but can you tell me how to lose muscle mass in the chest mainly lower chest? i overtrained chest muscles and the are ou of symmetry with a kind of sloping look. And do you think i should stop doing dips? coz i did too many dips and my lower chest seems to bulge out

    Reply
    • Hey Venkat, thanks for the question.

      No, it’s not strange at all, I get asked these type of questions all the time. It’s rare though for dips to cause too much development in the lower chest, but that’s not to say it doesn’t happen. If you think there is a causal link between you doing dips and your lower chest bulging out, then I’d suggest you stop doing dips. I’d also avoid doing the flat bench press.

      Focus instead on the incline dumbbell press and/or the dumbbell pullover.

      Losing muscle mass is easy – you simply stop training that muscle. People who fall ill and require weeks/months of bed-rest, always end up seeing their leg muscles totally waste away. If you stop training the lower portion of your pecs, and focus more on the upper portion, your chest WILL eventually even out.

      Reply
  4. Hi Garry. my name is Dominic. i really want to purchase the chest sculpting book and blueprint package but my debit card would not allow to purchase on paypal. Is there another way to purchase the book? Because I really want to try it out!

    Reply
  5. Hi Garry,
    am I ok to eat porridge while trying to reduce the ‘moobs’ or is his one of the foods that is working against results?

    Reply
    • Hi Dave. I’m not a huge fan of any grain, but porridge oats could be seen as an exception. Oats are known to increase levels of free testosterone, and also have countless other health benefits. If you are going to have oats though, I do recommend you have them with water rather than with milk.

      Reply
  6. Hi Garry, Like you said Im from the “Most of the guys” category. Iam 17 and i train weights like hell 6 days a week. Still got man boobs from like 2,3 years. Iam a heaviest bencher among my friends yet they have a better chest than me. I got a 41,42 chest with puffy nipples. Please help me get the right compressional vest. And I need to know more about diet. Thanks

    Reply
    • Hi again Luqman

      At 17, you are likely suffering from pubertal gynecomastia. Usually, with pubertal gynecomastia, all you need to do is wait it out, and your chest will flatten out by itself. You can increase the chances of this happening, and happening sooner, by keeping a low weight, eating healthy, and exercising regularly.

      Training 6 days a week is far too much, you are likely doing more harm than good. When you overtrain, your body tends to have higher levels of the stress hormone cortisol. Cortisol is both pro estrogenic, and anti androgenic. Studies have shown that people who overtrain have higher levels of cortisol and lower levels of testosterone.

      It’s actually quite common for people who overtrain to get stronger, but not grow any muscle or lose any fat. Strength is something your body learns to do with training. Your neuromuscular system learns to better recruit all the right muscles for the job. This is called “neuromuscular conditioning”, and doesn’t require any increase in muscle size.

      Muscle growth on the other hand, is a very resource-intensive process. Your body will not expend resources on muscle growth if you are overtraining. Fat loss, especially from your chest, is dependent on your hormones. High levels of cortisol and estrogen, and low levels of testosterone make it very difficult for you to lose any fat from your chest.

      You need to get started on a more balanced training regimen, like the one I discuss in the Chest Sculpting Blueprint. In the Chest Sculpting Blueprint, I go over all the details on how you should train to get rid of your man boobs or puffy nipples – the best way to burn fat from the chest, grow chest muscle, and sculpt a powerful, masculine physique.

      Also, you asked about compression vests. Click the link to read my article on how to hide your man boobs.

      Reply
  7. Plus I wanted to ask that I drink alot of milk (The box milk Marked “Homogenized”)  throught the day and night. Is it ok to drink milk? Because i read that it reduces testrone. Please help me on these things as soon ass get time. (I read that you are a busy person (lol)
    Thanks.

    Reply
    • Hi Luqman

      I very well AM a busy person, lol. Currently working on a new program on interval training for losing man boobs. Regarding milk, it’s generally awesome for growing muscle, but not so good if you’re concerned about losing man boobs. Milk both raises IGF-1 and insulin levels in your blood. Both promote the growth of breasts.

      I talk about milk, and dairy in general, in the following article:

      https://chestsculpting.com/milk-and-dairy-for-guys-with-man-boobs/

      Reply
  8. Hi Garry,
    I’m Cyril and I’m 16 years old. I do have moobs and belly fat. So can tell me what’s the best kind of wokout/diet that i must do as a teen to be fit and strong, have a flat chest.
    As I’m a student, I have no income right now of my own to purchase your book. I do eat healthy diets most of fruits and veggies, but I can’t avoid rice because that’s the staple food of our community.

    Reply
  9. I have a unique problem with my ‘man boobs’. I got them during my puberty, the doctor said they would go but they didn’t. I’m 19. The problem is that it is one sided, i.e. I have man boobs only on the left side. Many people told me that surgery is the only way of getting rid of man boobs. Is this true? Or can working out get rid of it?

    Reply
    • Hi Chetan

      Your problem is less unique than you might think. Studies show that up to 45% of cases of gynecomastia are unilateral, just like yours.

      With regards to getting rid of your gynecomastia, unilateral gynecomastia is caused by the same hormonal disturbance that bilateral gynecomastia is caused by. Hence the natural methods for getting rid of gynecomastia still apply, and they do work.

      However, like with bilateral gynecomastia, if you have significantly enlarged and fibrosed breast glands beneath your nipple, the only way these can be removed is via surgery. Try having a feel by pressing against your nipple – can you feel a firm, disc-like, mobile lump?

      If there is no lump, then you can get a perfectly flat chest using the natural methods I discuss in How to Lose Man Boobs Naturally. If there is a lump (that is greater than around 4cm in diameter), then you will at some point need surgery – provided the lump has been there long enough to undergo fibrosis (1-2 years).

      If this is the case, then the best thing to do is to use natural methods to reduce the size of your man boobs as much as possible first, and then consider having surgery. Using natural methods first will reduce the cost of surgery, significantly reduce the chances of complications during surgery, and also reduce the chances of recurrence after surgery.

      With the few clients I had who I knew would eventually need surgery, I always advised them to take the natural approach first. Many of these guys managed to improve their look enough to not really want surgery in the end. The guys who had surgery, always had a good experience – their surgeons didn’t have to mess around with excessive liposuction and skin and chest wall reconstruction. All they had to do was make a simple incision beneath the nipples and surgically excise the gland.

      Reply
  10. Hi Gary my name is Ermin
    i got a question, i just turned 25 and I had man boobs since I was 14.And I don’t like reading books I am not a big fan of books. If I buy your CD’s can I just fallow everything on there like how lot lose man boobs het lose weight and het lean? and I am a soccer player so I wanna get in shape. So if I buy your CD’s I can fallow all the steps on there and I don’t have to read the books right?

    Reply
    • Hey Ermin

      I hate reading as well, but I force myself to do it because I love learning :p. If you don’t like reading, you can just listen to the audiobook of my advanced man boobs program. The audiobook is a word-for-word voiceover of the book, so you don’t then have to read the book.

      I should warn you though, that when it comes to losing man boobs, there is a lot you have to learn. Since every case is unique, and I’m not there to coach you one-on-one, you may need to do some of your own research to identify the things in your environment and lifestyle that may have caused you to grow man boobs. For example, there are thousands of different chemicals in our environment that can contribute to you having man boobs. Depending on where you live, we are all exposed to a different combination of these chemicals, so you need to be able to identify them for yourself.

      Losing man boobs naturally comes through self-education and of course, taking action on what you learn. You need to learn as much as you can about your condition and how to get rid of it. The more you learn the better your chances of success. If you want to just close your eyes and follow a set of strict guidelines, you may still succeed, but your chances won’t be nearly as good.

      Reply
  11. dear garry,
    i’m 21 year old boy. and i’m having ‘moobs’ since i’m 16. i tried lots of workouts and still continuing. i’m spending 2 hours per day for my chest building. sadly no result at all. one day i heard about you and your book. i strongly believe that this is my last way for removing my man boobs. so can you share with me please. what are the tips?? can you send a copy of your book? because i really want to try it out.

    Reply
    • Hi Vincent, thanks for your comment

      2 hours per day dedicated to training your chest is just overkill buddy, no wonder you’re not getting any results. Your muscles grow while you rest between workouts, not while you are working out. I recommend training any one muscle group every other day, or three days a week, and certainly not for two hours at a time.

      As I discuss in this article on getting a wide chest, you have to work multiple different muscle groups to shape your body or get rid of man boobs – it won’t work if you just work the chest muscles. Working out only your chest muscles is a recipe for disaster. It’s one of the biggest reasons why most guys with man boobs end up looking worse after a few weeks of working out, complaining that exercise just makes their man boobs bigger – it’s because they’re doing it all wrong!

      You can get a copy of my book over at the following link:

      https://chestsculpting.com/how-to-lose-man-boobs-naturally-free-video/

      The order link appears at the end of the video.

      Reply
  12. Hi Garry,
    So as far as weight training is concerned, can I workout like 4 days a week. Two days of workout followed by a one day off?

    Reply
    • Hi. 4 days a week is fine, as long as you are training ever other day. I don’t recommend two consecutive days of training.

      Reply
  13. hey Garry Davidson my name is Neil Springer i am currently working on how to get rid of my moobs. Now im skinny have abs but for some reason have moobs and i just keep saying wow something is trying to stop me from having a good body haha. anyways i use to be chubby and my moobs were bigger but i worked out so much with cardio and only eating once a day it went down alot but still have the moobs. im hoping you can give me a list of options or steps of what i can do to get rid of them i really need your help buddy :) i thank you :) 

    Reply
  14. Hi Garry, 
    I’m 16, in grade 11 and I’ve been picked on for “being the chubby kid” since about grade 6 and it sucks. I’m 6 foot and I’m 200 lbs. I have a really chubby stomach and “man boobs” I play soccer 3 times a week, two practices and a game. I try to stay active in my spare time as much as possible. Do you have any tips for me so I can drop this weight and shut these a$$h*les up for good? 
    Thank you so much, 
    -Gino C.

    Reply
    • Hi Gino, thanks for your question.

      If you are relatively active and still overweight, then the problem most likely lies in your diet. The great Vince Gironda once said that body sculpting is 80% diet, and I believe he was totally correct. No amount of exercise can make up for a bad diet. The trouble with diets is there is so much conflicting information out there, but when you study the history of weight loss, you’ll come across all the clues that point to low carbohydrate dieting as being the most effective solution. You can read more about diet in the diet section of my site. I recommend you check out the following article:

      https://chestsculpting.com/the-two-key-factors-for-a-successful-diet/

      Another thing that will help is taking up resistance training. When you increase your body’s muscle mass, you increase your basal metabolic rate, so you burn more calories at rest. I’ve found resistance training to be far more effective for fat loss than most other forms of exercise.

      Reply
    • Hi Rahul

      Yes, I suggest you avoid all grains at first, particularly if you are overweight. Even wholemeal grains result in high insulin secretion. They may come with a higher fiber and micronutrient content than their processed counterparts, but their (fiber + micronutrient) to (carbohydrate) ratio still doesn’t come close to that found in most fruits and veggies.

      In my experience, most people who switch from processed to wholemeal grains, don’t experience much in the way of weight loss. The best solution is to let go of grains altogether.

      Reply
  15. Hi Garry,
    i am 17 year old boy. I have man boobs from 4 years. At many sites i read that it will go away with time. But i think that it will not go itself. My moobs are big in size. I read your article. I have 2 small rod one big rod and 4 weights of 7.5 pound and 4 weights of 5 pounds. So pls suggest me exercise accordingly how to lose my moobs. I want to lose them as much fast as possible. I am ready to do as much exercise as possible but i want to remove them in 2 weeks if possible. Pls guide me for this.

    Reply
    • Hi Sonu, thanks for the comment.

      First thing’s first – you should see your doctor to rule out any potential underlying sinister causes of your man boobs. It’s difficult for me to describe a full exercise program for you here as a comment. You can get a basic understanding of what you should be doing by watching this video on core exercises. For a more advanced, comprehensive training regimen for losing man boobs, you can pick up a copy of the Chest Sculpting Blueprint.

      Reply
  16. Hey there Garry, I read most of the article and I must say I’ve been going about this whole exercising thing the wrong way. Glad I found this article. But what I really came here to ask is, I’m still 18 and I’m living in my family home (being Indian and all) where I don’t get to choose what I eat. I just get fed whatever. What really bugs me is I can’t choose what I eat no matter what, and my parents just don’t seem to get that all these dieting and exercising tips actually work but they instead treat it like a joke and tell me to calm down. I’m really fed up of them in this regard, so how do you think I could keep a low profile and also lose weight at the same time?
    I go running/jogging with my brother twice a week for about 20-25 mins since I started taking training seriously just recently. But I haven’t seen any results as of yet. What do you think I’m doing wrong? I do the whole short bursts sprinting thing but nothing I do seems to work! Also, coming from a person who is forced to eat a LOT of grains, dahl and all those typical to the Indian diet, what do you think I could do to start dieting without buying any new foods? 

    Reply
    • Hey Guru. You’ve gotta get your diet sorted. No amount of exercise can undo a bad diet. As much as we love our parents, they will always get in the way – that’s what they’re there for :p. Our parents are from a different generation, and it can be hard for them to understand why we do the things we do.

      I first started jogging in my early teens. I was the first one in my family to start exercising like this. I was so embarrassed, that I would sneak out of the house early before dawn while everyone was still asleep. When I came home, I’d hold my breath while walking past my parent’s bedroom, just so they wouldn’t hear me breathing hard. Everyone made fun of me when they eventually found out that I was “exercising”, and still not really losing any weight.

      Whenever you want to make a change in your life, there will always be opposition, and the opposition usually comes from those who are closest to you. You just have to ignore them though, and get on with it. Be mindful of their wishes, keep them happy, but don’t let them get in the way of your success.

      No one in my family laughs at me anymore when I exercise. They now ask me for advice on how they should be exercising, and on what they should be eating.

      Reply
  17. Gary Im 22 going on 23 Im an athlete I played sports my whole life but my man boobs just dont seem to go away ive even seen fatter people than me with flat chests!! How can i get rid of my MOOBS im 6’2 260 and I workout at least 4 times a week I recently have been just working on my legs trying to get them stronger since a recent ACL tear and surgery about 8 months ago I NEED TO FOCUS ON MY MOOBS I DONT WANT THEM I would love to go to the beach this summer with a flat sculpted chest Im willing to buy Your guide im willing to do anything help me out man seriously if you have an answer give it to me!!!!!

    Reply
  18. Hi Garry,
    i m 30 and i developed moobs around college time as i was into vivelgym and then left it , few years later i tried swimming and it helped a loa t, however now i live in a cold place and cant swim
    , please suggest what all i can do i just hate seeingmyself in mirror. should i stop eating rice,sugary items fully what types of food should i eat to increase burning of fat faster. I am a veg and dont eat egg also. i am fairly active but due to work related travel miss out sometimes. please help

    Reply
    • Hi Vivek

      When it comes to losing man boobs, swimming is not nearly as effective as training with weights. Living some place cold won’t stop you from getting yourself a barbell and a set of weight plates so you can start training with weights at home.

      Also, things are a lot tougher for vegetarians. Studies have unfortunately shown that vegetarians have lower levels of the male hormone testosterone than non-vegetarians. Reducing rice, grains in general, and sugary foods is very important as well, but this is difficult for a vegetarian, because you are then mostly left with vegetables, nuts and seeds. It’s difficult to get all the calories you need from eating vegetables alone.

      What I would advise you to do is to decrease the portion of energy you get from grains and sugars, and increase the portion of energy you get from vegetables. I also advise you add in some of the vegetarian-friendly man-book shrinking foods I mention in How To Lose Man Boobs Naturally.

      Reply

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