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…
can u sugesst me some ways to reduce my chest fat and belly fat actually iam handicap i dont have two legs and one hand and im going on gaining weight so please give me or suggest me what to do….
Hi
Diet is by far the single most important factor when it comes to losing weight. The great Vince Gironda once said that body sculpting is 85% diet, and from my many years of experimentation, I can confidently say that he was right. What I would suggest you do is get on a high fat, low carb, ketogenic diet.
Start restricting those carbs (especially sugars and grain-based carbs), and you will start to see those pounds dropping off. It’s true that a lot of the weight you lose at first will be water weight (because carbohydrates retain water in the body), but as your body gets better at burning fat for fuel (due to the lack of carbs in the body), you will eventually start to shed body fat – regardless of whether or not you are exercising.
Hope this helps.
Hi Garry
what a great job u are doing at helping others
i am doing sets of 5 reps on weighted dips, weighted wide grip pull ups handstand pushups and front squats. i have tried 3 sets of 10 for more than a year but i plataued and decided to switch things up a little. i unfortunately only have 13 inch arms and i want to get to about 18 inch guns but how can i do that. i also weigh only 65 kg and i am about 20% body fat
despite having had gyno surgery my confidence is getting lower
i need help sir
thanks
Ritesh
Hi Ritesh
Plateauing is a common problem when you are doing higher volume, at say 3 sets of 10, but that’s not to say that higher volume training is not good for achieving muscle hypertrophy. Doing weighted training at lower reps is an excellent way to help you get you out of that plateau, but if you want to get bigger muscles, you have to go back to doing higher volume work again.
So once you’ve done heavier weights at 5 reps for a while, try going back to doing 3 sets of 10 again. As long as you are using progressive resistance, and finding ways to beat those plateaus, then you should make further gains.
hi garry
thanks for the feedback
i forgot to tell u that i dont just do low reps, i do 5×5 workout
is 5×5 not enough to get bigger muscles?
Hi sir
i currently eat meat,fish,cheese,cream,eggs and cruciferous green leafy vegetables. I also have a refeed day once a week (full carb up day) to fill muscle glycogen. do u think this refeed day will be ok or would it slow down my fatloss. also i want to know whats the difference between chest and tricep dips. my arms are lagging and i still have belly fat. i really want a v taper and have almost zero body fat.
whats the solution for that
thank
i would love it if u respond
vincent
uk
Hi Vincent
I advise my clients to work in a cheat day once a week, so they can indulge in their favorite high carb foods once in a while. For someone who is overweight or obese, these cheat/refeed days are more of a psychological help than a physiological one. If you are overweight/obese, you would be physiologically better off without it. If on the other hand, you are lean and only have a slight amount of body fat to lose, then refeed days can help you lose further body fat by boosting leptin levels.
Tricep dips are done with the body more or less vertical, using a narrow hand-spacing. Chest dips are done by leaning forward (so your body is diagonal, with your head forward and your butt backward), and using a slightly wider hand spacing, and also flaring your elbows during the movement.
For a v-taper, make sure you add in some wide-grip pullups, and also pick up a copy of the Chest Sculpting Blueprint.
Hope this helps.
Best wishes,
Garry
i am very grateful for ur feedback sir but is full fat cheese, full fat cream ok for losing bodyfat? this is because i hear people say that you need 1 gram of protein per pound of bodyweight. is this true? because i cant get this much protein from only meat,eggs and fish.
also is it fine if i stick to lower reps (5×5) on dips but i do higher reps (3×10) on pullups,handstand pushups and front squats?
i really need those big arms ;)
thanks again sir
I have got big man boobs, yet I’m quite thin, so my man boobs are very noticeable. I have been told by doctors on a gyno website when I showed them my pics that ‘oh, surgery is the only option for you’, and that had left me depressed because I’m just 18, where can I get the money for such an expensive operation? My parents aren’t rich either so they can’t waste their money on this, so I though to myself ‘wow, I’m not going to have a social life, and my confidence levels will remain low until I’m able to pay for the surgery, which could be years from now’… but what I have just read has given me belief that I DON’T need surgery. I just need to work hard in the gym. Thank you for this… I really needed it!
Hi David
Do remember to see your doctor though, you can still benefit from powerful medical therapy that does help a lot of young people like you to get rid of man boobs without surgery.
Hi Garry
Thanks God people like you exist who are actually experts in this field and know what they’re talking about. I am training with weights and do HIIT and also follow a low carb diet, but I’m not seeing results for a few months. (My love handles and my lower back never seem to respond to low carb diet and HIIT). Should I get rid of even vegetables and go on Vince Gironda’s steak and eggs diet with a cheat day every 7th day? Or should I go into a caloric deficit diet? I really need to lose the love handles asap. I look skinny with my shirt on and I look fat with my shirt off.
Garry please I need your help as i am very depressed despite working out hard.
Hi Karan, thanks for your question.
I think if a low carb diet isn’t working for you, you really need to get an expert to have some one-on-one sessions with you, to make sure you are following the low carb diet properly. There are very few people who are so sensitive to carbs, that they even get fat when they eat fruit and vegetables, and you COULD be one of them, but it’s more likely you are doing something wrong with your low carb diet.
If you are disciplined enough to be able to stick to a calorie-counting regimen, you could give this a try. You might consider adding intermittent fasting into the mix.
Hope this helps,
Garry
Garry!!….You always have been a firm believer of low carb diet and it works,but my problem is that when ever I go on low carb diet my performance in gym degrades and I get horrible sleep ever during the diet.
Any tips would be life saving:)
Hi Chandan
The key is persistence. It’s always difficult when you first go on a low carb diet. Your body struggles to find energy to feed your muscles and brain with. If you persist with a low carb diet though, your body gets better at burning fat for energy. This is where you go into a state of ketosis, where you efficiently burn fat for fuel. When in this state, not only will you be burning fat at an alarmingly quick pace, you will also quickly start go feel more energetic, more alert and orientated than you’ve ever felt before.
Hey Garry
thanks for such a great post man
i do resistant training and eat ketogenic diet but i want to know that what type of body weight exercise can i do in my room as part of HIIT. i can’t jump rope as i don’t have one. i can’t sprint or cycle outside. to stay consistent i have to do HIIT in my room. shall i do skipping without the rope (pretent to jump rope)? or should i do burpees? or should i jog on the spot as fast as i can? I really need to get down to below 7% body fat so please i need your help bro.
Also which isolation exercise is the best for building huge arms besides dips and pullups:
behind the head skull crushers (lying triceps extensions)?
triceps push downs?
kickbacks?
over head extensions?
It would be nice to hear back from you
thanks
Could this be modified to sculpt abs as well as the chest, because to me this kind of diet and exercise/hormone balance thing would work well for the abs as well.
Yes! It most definitely can Nicholas! The type of exercise, diet and hormonal lifestyle regimen I suggest helps get rid of body fat and grow muscle all over the body, not just the chest. One extra thing it does though, is if you have a gynoid body fat distribution, it helps prioritise this first, but that doesn’t mean you won’t get rid of belly fat too :P
Hi Garry,
My lower outer chest is really thick, and the upper and inner pecs are almost flat,like there’s no effect of workout on them, this makes my chest look like tits, plus the lower part is soft, and the sides too, is it gyno? Should I eat more proteins than carbs in my diet?
Hey Clenton. If there is overlying fat in the lower chest, then you need to get rid of it by eating the right foods, and exercising in the right way (I would suggest full body weight training combined with Paleolithic HIIT.
If you are lacking muscle in the upper chest, then you should add in some upper chest exercises like the dumbbell pullover and the incline dumbbell press.
Hi Garry,
Im just going through the how to lose man boobs naturally book and finding it excellent so far. A quick question though, I am unfortunately vegetarian and thus am finding it difficult to get protein in. I have cut out the carbs but mainly am eating eggs and having protein shakes. Is there any other ways of getting quality protein for vegetarians?
Thank you
Hi Ricky. Good job on having eggs and protein shakes. Make sure you are going for a decent whey protein isolate that doesn’t contain any artificial flavorings. You can also improve variety by adding in different types of eggs from different animals – not just chicken eggs, but eggs from ducks, geese, swans, and quails.
Other sources include European or Greek style yogurt, nuts and nut butters (almond butter is a good one), high protein legumes like lentils; and also quinoa which is high in protein, and good quality unrefined soy like tempeh.
Hi Gary,
Dude I’m having moobs,belly fat and thigh fat..else body parts such as shoulders,biceps and lower thighs are fit and fine!!
what kind of exercise should i do to get rid off it?
also should I go to the gym or there’s any way out to workout at home as well..?
please comment! I’ll be waiting..
Hi Raj. Sounds like a typical gynoid body fat distribution. This is usually due to hormonal reasons, and it would help you to follow the advice in this article. You could go to the gym, or work out at home. You usually have access to more equipment at the gym, but simple exercises at home can be just as (if not more) effective. Remember though, that the most important thing when it comes to changing your hormones, is diet. You can learn more over at how to lose man boobs naturally.
hey garry
1)classic era bodybuilders such as ric drasin, larry scott, arnold swartznegger drank protein shakes in fresh cream they said it helps reduce body fat and build muscle. do u think this is good strategy for high fat diet?
2) they recommended we eat lots of calories to build muscles? do calories matter to build muscle?
3)do u think organic butter is a good substitute for vegetable oil?
4)is non organic beef ok for fatloss?
Hi Ric
1) Yes! High fat cream is less insulinogenic than milk.
2) Yes, calories do matter, but remember that it’s not just about calories in vs calories out, the muscle-building and fat-loss game is just as much, if not more, to do with hormones, and hormones are determined largely by the TYPE of calorie you consume. If you are looking to grow muscle, then do eat some extra calories, but not so much that you get fat. You have to of course, be training.
3) Yes!
4) If going non-organic, try to source your beef from a local farm where you know they don’t use estrogenic chemicals on their livestock.
Hi Garry,
Will I receive this product (eBook) via email as soon as I pay via PayPal? will I receive a membership to access the mentioned material via website? or how it works?
Thanks!
Hi Rick
Yes, you will receive the entire program (book, audios and DVD’s) via email as soon as you pay via Paypal. It will be made available to you via a link to a download page, where you can access your purchase.
If you have any problems with your purchase, you can always email me at [email protected], and I’ll make sure I get those downloads to you as soon as possible.
Hope this helps,
Garry
I am a senior, and of course my high school football career is over and I’m fixing to head to college, I am not fat, I’m well built and toned, and am solid except for my pectorals, I don’t have man boobs but I just don’t have the pecs that every guy dreams of and impoverished tried mostly everything and it isn’t wokring, when I flex my pecs they’re as hard as can be but just by looking I don’t have that ripped pec look like some guys
Hey Chase. Do you do dips?
Your pecs are hard, but you don’t have that ripped pec look. Hmmm I could be wrong, but it sounds like you are in need of 3 things: more volume in your pec muscles (i.e. bigger pecs), a more shapely set of pecs (i.e. with good width and good upper pec development), and less chest fat. You may not have man boobs, but you can still have excess chest fat, which is preventing you from having that ripped pec look.
You can look at my dips article which I linked to above, and take a look at my other exercise articles for some tips on how to build your chest, namely the following:
https://chestsculpting.com/the-neck-press/
https://chestsculpting.com/dumbbell-pullovers-the-forgotten-upper-chest-exercise/
https://chestsculpting.com/the-best-upper-chest-exercise/
https://chestsculpting.com/2-powerful-keys-to-a-wide-chest/
https://chestsculpting.com/dumbbell-pullovers-the-forgotten-upper-chest-exercise/
If you’d like advanced tactics on how to build more chest muscle, take a look at the Chest Sculpting Blueprint:
https://chestsculpting.com/how-to-lose-chest-fat/
I advise you to also pick up a copy of the Advanced Chest Sculpting Series, which shows you advanced tactics on how to SHAPE your chest.
If you have some extra chest fat, then by far the most important thing you can do is reduce that chest at. The above article will help you on how to do that, but if you want more detailed advice, then take a look at How To Lose Man Boobs Naturally:
https://chestsculpting.com/how-to-lose-man-boobs-naturally/
Hi Garry,
I’m a 20 year old male, and I believe I have manboobs, even though the rest of my body is very slim. However, my problem is a little different- I do not believe I got manboobs from a hormonal balance.
Instead, I think the reason I have manboobs is that, while I was 12-14 and going through puberty, I did thousands of dips and flat bench presses to try to make my chest bigger. As a result, my lower chest was sticking way out compared to my upper chest. I noticed this and stopped doing these excercises at 14, but the lower chest mass I gained stayed.
Fastforward 6 years, I still have a lot of mass in my lower chest, except that the mass has turned soft/into fat, and it bounces while I walk. I want to get rid of my lower chest mass, but I am afraid that doing chest excercises will make the problem worse.
What should I do? Please help? I know I should do inclines, but will inclines help get rid of my lower chest mass/fat? I am already very skinny so I’m not sure cardio is the answer.
Hi James
There is no way for muscle to turn into fat, or for fat to turn into muscle. If you have lots of arm fat for example, then you diet and exercise to get ripped muscular arms with no fat, you wouldn’t have turned that fat into muscle, rather you would have burned the fat and grown muscle separately.
I’ve noticed that when you train a particular muscle group a lot when you are young, it is easier to grow those muscles back when you are older. I think the problem you might be having is when you do chest exercises, you easily grow back lots of lower chest muscle, and that causes the fat on your chest to stick out more.
Having excess chest fat is always a combined effect of genes and hormones. You can manipulate your genes and hormones by doing the right type of exercise and eating the right type of food. The right type of exercise here, involves doing full body hormone-stimulating workouts, rather than chest exercises. I go more into detail about losing chest fat through diet and exercise, in my program, How To Lose Man Boobs Naturally, which you can learn more about here:
https://chestsculpting.com/how-to-lose-man-boobs-naturally/
Whether you are defined as having man boobs or not, is not important. If you have too much chest fat, then training and eating in a way that balances your hormones, will help you get rid of that excess chest fat.
Hope this helps.
Hi Garry! I’ve started a chest workout targeting the upper pecs as you’ve suggested to reduce my appearance of manboobs. However I have a question: currently, I am doing 3 times 10 of wide grip incline neck presses, followed by 3 times 10 of incline dumbbell presses.
My question is: is this a little too much? The reason I’m doing both the incline neck ress and the incline dumbbell press is that they work the muscle in different ways, but I’m worried because at the end of the day, they all work the upper pecs, and I think 6 sets might be a bit much.
What do you think? Please help. Maybe I should do 2 sets of each excercise instead?
Hi Larry
Just do one of these exercises, no need to do both. See which one works best for you, and stick to that. As a beginner, you just need one good compound exercise per body part. Multiple different exercises from different angles can help to shape the muscle, but muscle shaping is something best used at an advanced stage of training when you already have a base of large muscle mass to work with.
Hi Gary!
Your articals are great and very helpful. I’m implementing all these tips and starting to see results. I have a question about supplements and prescription meds. I take creatine and glutamine. Are these supplements known all to help or harm man boobs? Also I take propecia for stopping my hair loss. Do you know if this can cause man boobs as well?
Thanks
Hello there Gary sir,
After reading some of your things on this website and watching the 20min video, I’m coming to the conclusion that you might just know what your talking about, unlike all the other things I see and read on the internet.
I came across your web site looking for a real solution to the problem of my “Man Boobs” I’m an 18 year old male that has a sculpted body. I’ve been working out since my Freshman year of high school, and in that time, I’ve done just about every type of weight lifting and cardiovascular exercises and work out routines that there is.
As long as I can remember, I have always had “Man Boobs” I will say the condition of my “Man Boobs” may not be as bad as some other people out in the world, but I still have it. It’s embarrassing having the body I have and knowing that my puffy and fatty nipples runin everything that I’ve worked for. My buddies to this day make fun of me for having them and I’m fed up.
As a body builder my diet may be a little more lenient than others, but it’s worked for me so far, coming in at a 28inch waist in jeans and 16 1/2 inch arms. My question to you is, can you explain to me how this program would be beneficial to me for someone who really doesn’t have that much fat to lose on the chest, but still has crazy fluffy and fatty nipples. I’m really thinking about trying out what you got here…but can you really sell me?
Hi Ryan
Having a low body fat count and good build certainly helps when it comes to getting rid of man boobs, but there’s more to it than just reducing body fat and building muscle.
Firstly, at your age, it’s likely you have what’s called pubertal gynecomastia. This is a very common condition for teenagers, which usually goes away over time. Maintaining a lean physique is one important way to prevent pubertal gynecomastia from persisting into adulthood (‘persistent pubertal gynecomastia’).
The other things you must do to get rid of man boobs, is focus on reducing exposure to environmental estrogens and anti-androgens, and reduce exposure to estrogens and anti-androgens in food. In my program, How To Lose Man Boobs Naturally, I go into detail about natural methods of hormonal manipulation that go beyond just diet and exercise.
Best wishes,
Garry
I’m a healthy and athletic person but I am forming man boobs and lumps under my chest. Will this help me ?
Hi Nolan. Please look at my reply to Ryan’s question.
Hi gary.
To be honest your article has opened up my mind very much and now i think ive figured out why i havent been able to completely get rid of my man boobs. Im 17 now and i started working out about 2 years ago. I was overweight and basically fat for a kid my age. I had a serious man boob problem and a huge belly as well. Then about 3 months after i started working out i noticed quite an improvement of my chest. The size had gone down and the man boobs looked smaller as well but not gone completely. And when i flex my chest it was pretty hard. I continued to follow my porogramme till about 4 months ago. I stopped going to the gym due to exams and college work. Now again my man boobs have appeared and they look big again. I can still feel the muscle underneath when i flex and it feels hard as well but otherwise the man boobs are back. Also i have a big belly again. I would really really appreciate it if you could give me some advice on what to do and how to completely get rid of the man boobs. Im confused becuse now i think that if i work out the man boobs might get bigger and look worse.
Pls advice.
Thanks
Hi Omar. The secret is not to grow massive chest muscles, but to change your hormones using the exercise and dietary techniques I mention in this article. Focus on boosting testosterone by training your legs, and focus on reducing your exposure to the hormone estrogen. I go into detail about losing man boobs in my program, How To Lose Man Boobs Naturally, which you can learn more about here:
https://chestsculpting.com/how-to-lose-man-boobs-naturally