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
Stop Making These 3 Big Man Boob Mistakes…
Get Your FREE Book: "The 3 Biggest Man Boob Mistakes", And Discover…
Hi,
I was just asking if I can get rid of my moobs with runing every day for 1 hour
That’s one of the first methods I tried. It didn’t work for me. Later, when I started training other guys on how to lose man boobs, many were adamant that they had to give the hour-a-day cardio a try. They did, and it didn’t work for them either.
But I guess the only real way to truly convince yourself whether or not this method works, is to do it for yourself. Give it a go, and please come right back here and tell us how you fare :p
Hi Garry,
What is your opinion(s) considering coffee or tea as part of one’s regular diet?
Great article!
Thanks Jason.
The occasional cup of tea/coffee wont make or break your success. If you can, it’s better to go decaf, since caffeine is known to decrease insulin sensitivity.
I’d also opt for tea over coffee, since coffee beans are known to be contaminated with high levels of acrylamide. Acrylamide has been linked with estrogen-receptor-positive breast cancer, and I wouldn’t be too surprised if it was also linked to gynecomastia.
Hello Garry,
I’m Willie, a 25 year old and I’ve had man boobs ever since I was a teen. I’ve read so many articles and books on how to loose man boobs, but none of them have worked. Through training and diet I will start to see minor changes, but after a while the changes are so minor that it can be very unmotivating and kill my self esteem. After reading this article it seems I’ve just been going about the diet and exercising all wrong. My question would be about the training and I see you’ve said to only train every other day or three times a week. Would this mean only weight training? Or Cardio as well? For example, could I weight train on Mondays, Wednesdays, and Fridays and then do cardio on Tuesdays, Thursday, and Saturdays while taking Sunday off completely? Or should I be doing my weight training and cardio on the same days, taking a day off after each session? I am determined to lose my man boobs once and for all and any help would be appreciated. Thanks!
Hey Willie, thanks for the question.
I actually discuss this in detail in my new program on Paleolithic high intensity interval training for losing man boobs. If you are an enthusiastic trainee and you love working out, or you are very determined and really want to push yourself hard, then you have to be very careful about fatigue. Too much fatigue, and you will end up throwing your hormones into disarray – with testosterone levels going down and cortisol levels going up.
Though some people can and do win the weight loss battle by ignoring hormones and only focusing on burning calories, it’s much more difficult to lose man boobs this way. With man boobs, you have to be a lot more aware of your hormones. Training hormonally also happens to be a much more effective way to lose weight than traditional high volume training methods.
With regards to your question, as a beginner, it is OK to do weights every other day (or 3 days a week), and to do cardio (preferably HIIT) on the days you are NOT doing weights. This is because as a beginner you are limited by peripheral fatigue of your muscles. Peripheral fatigue generally takes around 24 hours to recover from, so you would perform better with your workouts spaced out as far as possible.
As you become more advanced however, you’ll be lifting heavier with weights and sprinting faster with HIIT. At some point, you will start to be limited more by central fatigue of your central nervous system rather than peripheral fatigue. Since central fatigue generally takes around 48 hours to recover, it’s best to group both your high intensity workouts (i.e. weights and HIIT) into the same day, giving yourself a high-intensity-free day inbetween.
This doesn’t apply however, if you are doing traditional long distance cardio (LDC). With LDC, I advise you continue doing weights and cardio on different days, since LDC, being a low-moderate intensity activity, does not tax the CNS in the same way.
I am 36 Years old 5’11 with man boobs, big belly and skinny arms. Trying to get big but can’t lose weight on my boobs and stomach.
Hello Garry
I’m 20 and I have moobs. ive been weight training around 4 months. my upper chest is toned while my lower isn’t. My nipples are slightly puffy but still become hard subject to cold or aggravation. I’ve had them since I was around 14. Is surgery my only solution? I just want my chest flat and my life back.
Hi Tim, I sent you an email.
Hi Garry,
Im a 19 year old guy with a chubby stomach and man boobs. I’v been having moobs since I was 14. Im a collage student and a very busy guy. I have been taking diet for the past few months and my only sorce of excercise is the threadmill.And I have a photo shoot for my collage magazine next month and I need your help and u plz help me bro … :'(
Hi Ebby
You mention that your only source of exercise is the treadmill. Is this by choice? or do you only have access to a treadmill and nothing else? I’d suggest if you can, to get a hold of some free weights and to start doing some weight training exercises. If you ARE restricted to a treadmill, then I advise you do high intensity interval training on your treadmill, where you do short bursts of high intensity sprints, followed by rest.
The main thing you should focus on however, is diet. I’ve found that a low carbohydrate diet like the Paleo diet work best. Since you have less than a month before the photo shoot, you can further quicken your results by eating only meat, fish, nuts and seeds, restricting even your vegetable intake, and completely avoiding all fruit. If you are concerned about vitamins and minerals, be sure to add animal liver into the mix.
I also suggest you add in intermittent fasting 2 days a week, where you fast for 16-24 hours, say starting 8pm on Sunday night, and ending at 12pm the next day. While fasting, you can only drink water and tea. The tea must not contain sugar or milk. It’d be a good idea also to fast from the night before your photo-shoot.
Once your photo shoot is over, be sure to add fruit and vegetables back into your diet. You can continue with the twice per week intermittent fasting, because it’s good for you in the long-run.
To learn more about how to lose man boobs naturally, I really think you’ll benefit from my advanced man boobs program, How To Lose Man Boobs Naturally. Here’s the link to the intro video:
https://chestsculpting.com/how-to-lose-man-boobs-naturally-free-video/
The order link appears at the end of the video.
I hope that helps.
Garry
Hi Garry. At an early age I was pretty chubby but then got active doing lots of exercise and eating healthier. The thing is I did get thinner but still have a problem with man boobs. I still workout and try to be as active as I can I also eat as healthy as posible. What might you say is the problem?
Thanks =)
Every case is different, and it’s hard to say without a one-on-one consultation. Your adult body is largely defined by the nutrition, level of physical activity, and environment you were exposed to as a child. If you were chubby at an early age (especially if you were chubby through puberty), this tends to result in increased estrogenicity and reduced androgenicity in your body. Even if your hormone levels are found to be normal, your cells can be more responsive to estrogen, and less responsive to androgens like testosterone.
THIS is likely to be your problem. Either a hormone imbalance (if your testosterone levels are low, or in the lower end of the “normal” range, or if your estrogen levels are high), or an unfavorable sensitivity of your cells to sex hormones. This could have resulted from your childhood, or it could be from something you are exposed to now in your environment – like a certain estrogenic or anti-androgenic food or cosmetic product (or a combination of foods and cosmetic products)
Aside from a personal consultation with me, the best way for you to find out what the problem is in your own unique situation, is through self-education. You need to learn everything you can about estrogens and anti-androgens in your environment. If this is all because of your childhood and you are not currently exposed to anything estrogenic in your environment, then you need to learn ways of naturally boosting the effects of testosterone in your body, and reducing the effects of estrogen.
Now I can go on about this for ages and ages, but I’ve already done that in my program, How To Lose Man Boobs Naturally. Plus I don’t think THAT much detail would be relevant in a comment reply :p.
I hope that was helpful.
hi im 13 almost 14. im 6’1″ and weigh about 200 lbs. ive had “moobs” since about 4th grade. appearantly thats when i hit puberty. any tips for me. im lucky my parents are supportive of anything. i practice boxing for about 20-30 min every other day. thanks
Hey Kbaker, I’ve sent you an email ;)
Ive been having manboods since i was 13. I never really been over weight. im pretty slim fit. im 27 now. when i wear white tees you can see the nipples poking out..Its not a goodlook. I work out everyday. bench
press and dips and push up. i eat alota fast food though. I take in a protien shake with milk after a work out. There not as bad as when i was younger …But there still noticibale. The other guys chest are tucked in flat.
Hey Jose. If you are a natural trainee (i.e. not using anabolic steroids), working out every day is not a good idea, since your muscles need rest in order to grow. In my program, the Chest Sculpting Blueprint, I go into detail about how you should train in order to get rid of man boobs and/or perky nipples.
It’s also not a good idea to just focus on chest exercises. You need to do whole-body training that’s intense enough to boost your testosterone levels as much as possible. This level of intensity makes it necessary to rest the following day.
It’s also important to cut down on fast food. Artificial chemicals and partially hydrogenated fats kill your testosterone levels and make it more difficult for you to get rid of those perky nipples. Dairy is also highly estrogenic, so I advise you hold back on the milk. Take your protein shake with water, and try to get something like whey protein isolate (instead of whey protein concentrate), or branched chain amino acids (BCAA’s), which contain the least amount of milk residues.
I should also mention that a lot of the times, you get perky nipples because of breast glands behind your nipples. Press down on your nipples to see if you can feel a firm, mobile lump behind them, or see your doctor about it if you are not sure. Though some studies have shown that you can get rid of breast glands via natural methods, they are definitely harder to remove naturally than just chest fat. So there is a possibility that surgery may be the only solution for you. But don’t resort to surgery without giving the natural method a good, thorough attempt.
Im 19 and have a puffy nipples. I have already come to advise a Doctor. He made an ultrasound for me. He told me that I have a very very small breast tissue under my nipples ,so I want to ask you that it’s possible to get rid of breast tissue with natural method because it is very very small breast tissue or surgery only .
However, I do a lot of exercise such as chest press , interval running , push up and swimming but It’s not reduce my boobs at all even if it’s a very small breast tissue . Im not confident to wear any shirt. How could I do with my problem . Im very tired and down-hearted. Thank you very for your reply.
Hi Indigo
Most doctors will always tell you that the only way to get rid of breast glands is via surgery. However, some studies (like this one) suggest they can be removed via the medical route (i.e. without surgery). If breast glands can be removed using drugs, they can be removed via the natural method as well.
In your case, at the age of 19, and especially with very small breast tissue like you mention, the chances of you being able to get rid of your breast glands naturally are even higher. The sooner you get started on a detailed approach for losing man boobs, the better.
Hi,
I want to buy the book and want to know the cost and about shipment charges to India(if shipped)
Please send me the link where I could view/purchase.
Thanks,
Aby
Hi Aby, I’ve sent you an email.
Great article…best I’ve read about the topic but I’d like to ask two questions;
1.can I do high intensity excersises on my bike?
2.Can I include chicken in my diet
Really tired of moobs…lol
Hi Abu, thanks for the compliment :).
1. Yes, you can indeed do high intensity exercises on your bike. In fact, I go into detail on how you can do this in my advanced program on high intensity interval training for losing man boobs (called “Paleolithic HIIT”), which I’ll be releasing soon.
2. Yes, there’s nothing wrong with chicken. Just make sure your chicken isn’t treated with any hormones. Ideally you want to eat free-range organic chickens.
Hi,
Great article, very concise and straight to the point. Lots of useful tips that I will be taking on board.
I recently recovered from an illness that left me bed-ridden for some time (around 16 months) and I’ve gone from a super-skinny guy who could eat what he liked to having a “doughy” physique. I have back fat, love handles and a slight case of manboobs (all of which wasn’t there prior to me falling ill).
I’ve recently purchased a treadmill to help me get into shape and I have a number of questions for you after reading this article. Firstly, will I be able to achieve the results I desire (losing body fat and gaining stamina) by pushing myself for 30 to 90 seconds and then going slow for 30-90 seconds? If so, how many minutes a day would you recommend? Should I combine this with push ups? How many days a week should I do?
I’m desperate to get my body back, I have a lot of lost time to make up for. I look deceptively slim but when I take off my shirt it’s plain to see that I’m unfit. :/
I look forward to hearing your response and I really appreciate the article.
-Dan
Hi Dan
You can most certainly do HIIT on your new treadmill. A great way to get started is by first developing an endurance base of 5-20 minutes, where you run at a steady, aerobic pace. When you have established this endurance base, start doing 60-second sprints with anywhere from 2-6 minute rest intervals. Start by doing 1-2 sets, and progress to doing more sets over time.
But this is just one static protocol. In my new program on Paleolithic HIIT, I show you how you can implement strategic progression by mixing up performance training (with longer reps and shorter rest intervals) with physique training (with shorter much faster reps with longer rest intervals), and by using undulating periodization, flow training and other methods. The program isn’t ready just yet, but you won’t have to wait long for it, as I’m hoping it’ll be ready within the next 2 weeks.
Rather than do pushups, I would recommend you do whole-body weight training like I discuss in the Chest Sculpting Blueprint. Pushups alone would do very little to help get rid of your man boobs, even though your man boobs are small. Pushups do very little to burn the fat in your chest area. You are better off focusing on the hormonal shifts bought about by whole-body weight training.
Hey gary, I attempted to purchase your program however my debit card will not allow me to, even after making a pay pal account. Is there any other options? Really want to try out your program and pray it works out…
Hi Devon, I sent you an email.
Hello Garry.
thanks god people like u exist to help other people who have been suffering for a long time little but annoying things like man boobs. I’ve had them since I was 13 and now I’m 25 and after this whole time i read ur article and figured the right way to actually get rid of em. Amazing useful information in this article and my fav part is that we can lose 2 inches of chest fat in as little as two weeks!
however, I have a couple questions if you don’t mind,,
1- cholsterol makes testosterone better, does that mean we can’t eat red apples cuz they lower cholesterol levels?
2- how do I know whether I have low testosterone or high estrogen? that is, if I had high testosterone and high estrogen, would Brazilian nuts, oysters etc still help me to get rid of moobs?
3- I bought the Brazilian nuts, but I read one of your replies to one of the guys and you mentioned that eating a couple before bed would boost testosterone by morning, is there a particular reason to why we should eat them before bed? I mean they contain a lot of fat and I thought maybe I’ll eat em in the morning “with eggs” to work out later in the day and burn all that fat But get the hormonic benefit.. Idk what’s better and that’s why I’m asking.
once again terrific article and I’m so pleased I found it.
much appreciation.
Hi Steve, thank you for your questions, and I’m glad you found the article helpful.
Here are my answers:
1. Cholesterol is a complicated topic. The latest studies are revealing that a lot of what we used to think was true about cholesterol, is actually not very true at all. There’s nothing wrong with eating foods (like red apples) that lower cholesterol. There’s also nothing wrong with eating foods that contain cholesterol. Eating foods that contain cholesterol don’t necessarily raise your cholesterol levels, since some 80% of the cholesterol in your body is synthesized by your liver.
Having a high or low cholesterol level is not nearly as important as the type of cholesterol you have. You have “good” HDL cholesterol and “bad” LDL cholesterol. Good healthy foods like apples, will likely lower the bad LDL cholesterol. Eating fatty cuts of organic meat, if it does raise your cholesterol levels, will mostly raise your good, HDL cholesterol levels. Studies have also revealed that eating grain-based carbohydrates results in an increase in LDL cholesterol, and also reduces the LDL particle size, which is also a bad thing for heart disease and other atherosclerotic diseases.
2. To check your hormone levels, you can either see your doctor, or buy your own salivary test kit from the internet. If you had both high testosterone and high estrogen, as long as your testosterone isn’t dangerously high, then it may still help to continue to raise your testosterone levels higher via natural methods. At the same time, and perhaps more importantly, you should focus on reducing your estrogen levels.
3. You can eat Brazil nuts at any time of day. The reason I mention having some before bed, is that most of your testosterone is produced in the later hours of sleep (which is why you get morning wood).
Hope that helps.
Hey Gary, I’m 18 and my mboobs have been here from 15. I use to drunk allot of nutriment as a child. So I think I understand why I have them. I’m 218 lbs and losing weight isn’t really a problem. My diet now consist of peanuts and cashews. Ive been jogging every day and night 5 times a week. I do 150 situps every night and 50 push ups as well. I was thinking of getting testosterone pills. What Should i do. I really want to lose my mboobs now.
Hey Trestan, I really think you’re going about this the wrong way. Please read the article on this page and follow the advice I have given. All that cardio really isn’t going to help you much with losing man boobs. Neither is the situps or pushups. Though cashews are good for you, peanuts are not. And it’s never a good idea to eat too much of any one or two foods, no matter how healthy they may be. Testosterone supplements are some of the biggest causes of stubborn persistent gynecomastia. Avoid them at all costs and only seek to increase your testosterone via natural methods.
I AM NOW 28 years old and i have done all exercises like bench press inclined press flying push ups chinning but never benefited. I don’t know what to do!!!!! it’s really hard for me to get rid of moobs. IF you really help me and give some exercises to do that will be really helpfull
Hey DEB, I sent you an email.
Hi Garry I have a few questions regarding diet now I know fruits and vegtables are good but could you give me some pointers of what fruits and vegtables to eat and which ones to stay away from? And another thing is I have alittle bit of moob but I do push-ups and sit-ups for that…. is there anything else I should be doing or eating/ drinking?
Thanks – Tom
Hey man, read the article!
Pushups and situps are not the way to lose man boobs. Focus on a good diet and whole-body weight training.
With regards to fruits’n veg, avoid highly starchy vegetables like white potatoes. Sweet potatoes are better (far more nutritious), but they are still very starchy, so you should limit your intake.
Fruits contain a lot of sugar, but they are also packed with nutrients. Eat fruit, but don’t go overboard. Limit your intake of highly sugary fruits like bananas. If you enjoy bananas, then have your fix just before, during, or after a workout.
so what program would be best if im trying to lose fat and gain muscle im looking to lose fat first.
Hi. Though all of my programs will help you to both put on muscle and lose body fat, if you are mostly concerned about losing body fat, How To Lose Man Boobs Naturally would suite you best. If you like, you can later get a copy of the Chest Sculpting Blueprint to then take your physique to the next level.
Hope that helps.
Useful information about get rid of man boobs. But i have a another case that my father having man boobs and i got same heredity problem because of genetics. So can i still get rid of man boobs or it is not possible for me.. i have tried so many things but i didn’t get any result on my man boobs. Do you think that i can also get rid of man boobs without surgery or not?
Hi Bharat. It’s impossible for me to say if any one particular guy can definitely lose his man boobs, especially online like this without a one-on-one consultation. What I CAN tell you, is almost every case of man boobs I’ve seen, has some form of genetic component to it. Most physiological traits like man boobs and obesity, stem from a combination of genetic and environmental factors. Usually, the genetic component simply predisposes the person to developing the trait. The person will only actually go on to develop that trait if the environmental factors are there too.
So in the case of your man boobs, if your father also has them, then it’s likely that you have a genetic predisposition toward growing man boobs. But these genes can only be triggered by environmental factors like excess estrogen exposure and exposure to anti-androgens for example. This is why you may be the only guy in your neighborhood who has man boobs (along with your dad and maybe a couple of other guys), despite the fact that you are all exposed to more or less the same environmental chemicals and a similar lifestyle.
If it was ONLY an environmental problem, then if YOU had man boobs, then almost every other guy in your neighborhood would also have man boobs. If it was only genetics, then man boobs would be as non-existent today, as it was 10,000 years ago. But we know that man boobs are on the rise because of our changing environment.
So the bottom line is that you have man boobs because of a combination of genetics and environment. Though you are limited as to how much you can change your genes (this topic is now debatable though, as studies show you CAN change something called your “epi-genes”), you can most certainly change your environment.
You can learn more about lifestyle and environmental changes that can help you lose man boobs in my program, How To Lose Man Boobs Naturally.