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:

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. Hey I was just wondering if you can send me a diet to boost my T levels and burn my fat on my chest and belly . I would appreciate it. Thanks

  2. Glad you’ve written a helpful guide for guys with body issues. Although I have a naturally muscular body (thru genetics; got it from my dad, who never worked out a day in his life and thank the Lord, passed his genes on to me), I DO have a friend who’s always had manboobs (and back problems because he’s resisted doing stomach exercises to flatten his stomach). I went to find your book and – guess what? Can’t find it. I don’t want to watch the video, which every link pushes me back to. How do I just buy the book? Just tell me where to order it online. That’s all I want.

  3. I’m 19 years old, i have had issues with man boobs since I was 13, but recently I started working out and losing weight, and its making my man boobs look even bigger, I came across this article and it was interesting, I have tried almost every method to get rid of them and all im doing is losing weight. Honestly I am embarrassed to even go into the public anymore, because of the way I look, back when i was 15 is when i was at my highest weight, 249 pounds, now 4 years later my stomach looks better, but my chest looks even bigger. I was hoping if I got the book it would help me, because I am almost losing hope that my chest will get smaller, being im only 19 I dont want to miss on my younger years because im embarrassed to do anything in public, and I am having a hard time figuring it out on my own.

  4. hi i was just wondering if you can help me with a few of your cardio exercises that can help me reduce my man boobs, i would appreciate it thanks.

  5. Hi Im 15 nearly 16 and I have man boobs I have read your article and I want to do the diet but my fear is commitment since there are temtations so do you have any suggestions? To keep loyal to the diet and also I am going to the Intense training by swimming. I also take weight training at my highschool. So if I keep true to the diet and do the intense training and do weight training my man boobs will shrink?and maybe even disappear? And do you have advice for loosing love handels?

    • Hey Sam

      We all have temptations to stray from our diet and workout regimen, and most of us DO stray every now and then. If you do find yourself straying, it’s important to be able to forgive yourself and get back on your routine. There are many different psychological tactics you can use to prevent yourself from giving in to temptation. One of the best I’ve found is to focus on process rather than to focus on an end goal.

      What I mean by this, is find a way to enjoy exercise and enjoy preparing and eating healthy food.

      With low carb dieting for example, you can learn to cook some delicious mouth-watering fat and protein-laden food, you can eat as much of it as you want, and still stay lean.

      With training, rather than hate your time in the gym and see your training as a necessary ‘evil’ for transforming your body, focus on enjoying the actual exercise itself. Find ways to make exercise enjoyable. I help you do this in my training programs, the Chest Sculpting Blueprint and Paleolithic HIIT.

      When you swim, make sure you don’t swim like everyone else does. Granted, you’ll piss off some of the other people in the pool when you swim Paleolithic-HIIT style, but they’ll soon see why you train that way when you start turning up at the pool with muscular abs and flat-chested pecs in short order.

      Yes, training correctly and eating right can help you get rid of your man boobs. Just be sure not to overtrain. When you do weights, don’t just do chest exercises, but target the whole body and include the legs in an effort to boost your testosterone levels and improve your insulin sensitivity.

      • Thank you so much so far I have kept the diet and done the training. I cant wait to see the results! Thank you so much once again!.

  6. Hi garry
    i want to start dieting again. You recommend a ketogenic diet but you never say go into a caloric deficit for fatloss. Last time i went zero carb by eating only meat,chicken,fish,eggs,cheese,double cream and butter, i lost no weight nor did i lose any fat. I remained at 16% body fat. Is low carb diet another spam or can you actually eat as much as you want and still get to single digit bodyfat without counting calories? Also is there any point in eating carbohydrates once a week to refill glycogen or does it just slow down fatloss? And what foods increase testosterone?

  7. i guess i have read the article just when i need it badly. have been through all these. last december even consulted a cosmetic surgeon to get rid of the man boobs but alas something struck and dropped the idea. y not challenge myself n get rid of it naturally. so i think u will be the ryt person to help me out. please advise. thank you

  8. Hi I’ve have had man boobs since I was 13, I’m now a sophomore and Ihave lost 40 pounds so far but my man boobs go away, I think I’m doing everything I’m supposed to I play football and lacrosse and go to the gym but nothing seems to work, any advice?

    • Olivier

      Firstly, congratulations on your weight loss. Unfortunately though, most traditional methods used to lose weight, end up changing our hormones in a way that instruct our bodies to hold onto chest fat. Studies show that steady state cardio reduces testosterone, and that both low calorie and low fat diets also reduce testosterone. I’ve sent you an email that describes how you can go about losing your man boobs.

  9. Hi
    i have started to follow your diet advice since 4 days now and i am looking forward to start workingout soon. there is a problem though, even though i am avoidin those carbs, i am eating too many calories. Yesterday i checked i was getting around 3500 calories a day even after followin your advice. I am worried that i wont lose weight like this. I need to lose fat and build some muscles so i can look more manly and even feel more manly. Am im not that big, i just have lots of chest fat and love handles and butt fat. Please help i will appreciate it.

  10. Hi garry
    i have some awesome news for u and others that may be reading this. For the last 12 weeks, i followed your advice on doing full body training and cutting out those carbs completely. i did zero cardio and despite that i got some results that i never thought i would get. I did 1 exercise per bodypart and only 3 sets of 8 reps each. One thing i did that i almost never see anyone doing is that i only added 1 kg per week to the exercises. That may seem slow but in 12 weeks, i added 12 kg on all my exercises with perfect form. my arms used to be 13 inches in circumference, now theyre 15″ just by adding the weights extemely slowly (I got this idea by the old school bodybuilder vince gironda).
    However i did plenty of isolation work for my arms,shoulders and calves but i made sure that i didnt train too much beyond the hour mark and i only trained 3 days a week because thay way you train each muscle thrice a week.
    So when i started i weighed 68 kg and i was 17%bodyfat. Now i am 67 kg and i am 7% bodyfat. My measurements have gon up and my waist is only 29 inches now previously it was 35. So thank you and can you please share this with others so they also get motivated. I will send pictures when you reply

  11. I find that doing these exercises that you have mentioned only build chest and back and legs. I havent got much development in the arms or shoulders, whereas i have a big chest and back. What specific exercises can i do do bring up the size of my lagging arms and shoulders because it makes me look smaller than i actually am. I will be happy if you can reply

    • Hi Mustafa

      Most people find that doing compound exercises like bench presses, shoulder presses, and pullups, give them as much development as they need in their arms and shoulders. But if you’d like more development in these areas, then you can always add in some isolation exercises.

      For the shoulders I would recommend the Gironda Lateral Raise. For the biceps I would recommend the biceps body drag curl if using a barbell, or standard biceps curls using a pulley machine with a low pulley position. For triceps, the triceps pushdown is an excellent exercise.

      A big problem with doing isolation exercises is they will increase the time you spend in the gym, and you are more in danger of overtraining. So be sure to keep a close eye on your levels of fatigue and make sure you don’t overtrain.

      • Thanks garry for replying but is pushdown same as doing overhead cable extentions? I heard gironda made his students do over head extentions while resting elbows on a bench so it targets the long head. And instead of drag curls, wouldnt spider curl or preacher curl be better ad they isolate the biceps even more as you rest them on the scott bench?

  12. Hi garry
    i have become bored of low carb dieting and doing full body workouts.i was thinking i should start to listen to the iron guru and follow his theory of “four sides to a muscle” and he promises that it will give fast growth. It is also similar to what vince girondas students such as larry scott, don peters and don howorth were doing in the 60s and 70s. Would this type of training be good for muscle growth and fatloss too?

    • Hey Hassan! I won’t go against the Iron Guru’s advice! Just make sure you don’t confuse what he was doing for ADVANCED trainees with what he was doing for his beginners. If you are a beginner, then you need to train like a beginner for quickest results.

      • Vince said in his book that he did 4 exercises per muscle for 3 sets of 8 reps each exercise, when he was at his biggest size with 49″ chest and 17″ arms. Ive been doing full body for 2 years. I wanna give vinces workout a try and see how my body grows muscle and gets rid of the estrogenic body fat. How does that sound garry?

        • Sure Hassan. If you think you’ve maximized your muscle growth potential from whole-body training, it’s time to start chiseling it down by hitting each muscle from different angles. Let us know how you get on.

  13. Ive got a few questions
    how long does it take to fully deplete glycogen stores?
    how long does it take to get into ketosis if you go zero carb?
    Can you get very lean without doing any cardio?
    and many people say you can not build any muscle when in ketosis as you have no muscle glycogen, is this true?

    • Do not deplete all carbs. When you stay eating carbs again you will gain the weight back. Instead cut down on them. As far as trying to get your body fat percentage down there isn’t a special pill. You have to diet right and exercise. I recommend doing hiit training if you ate at 20 to 25 percent. If you ate above you should put the treadmill at the highest incline and walk at 3.5 mph for about 30 minutes a day. You will burn off fat. You need to make sure you are eating right though, it’s very important. I used to try and bulk up by eating junk. All that happened was I got a fat stomach with a body percentage of 25. I did research and I cut down to 10 percent fast body percentage. I recommend looking on bodybuilding.Com for a workout and diet plan. There is a custom setup where you chose what you want to do. I did the bizzy diet plan. It lasts 21 days and is intense, but had great results.

      • Matt is right about diet being important. If you’re having trouble reducing body fat, or gaining muscle, despite working out regularly, then you most likely need to take a look at your diet.

  14. Ive got a few questions
    how long does it take to fully deplete glycogen stores?
    how long does it take to get into ketosis if you go zero carb?
    Can you get very lean without doing any cardio?
    and many people say you can not build any muscle when in ketosis as you have no muscle glycogen, is this true?
    matthew United Kingdom

  15. What exactly are the “right foods” you are talking about? I’m a college student, looking for a healthy diet, and foods I can keep in my dorm.

    • Meat, fish, vegetables, fruits, nuts and seeds are a good start. Avoid grain-based carbs like rice, pasta, cakes, biscuits, chocolates, and sugars. Try to go organic where you can, or at least source your food from a farm that doesn’t use estrogenic chemicals on their livestock.

  16. Hi!

    I have been working out for past 3 months and trying to reduce my chest. I have tried all the chest exercises along with push ups, but i don’t find any result. As i said, i am trying to reduce my chest whereas i feel like my chest is growing bigger.

    What diet plan and exercises should i follow to reduce my chest fat as well as body fat to a minimal extend? Is there anything else i should be careful about other than diet plans and exercises?

    It would be so helpful if you can reply.


    • Hi Shanif, thanks for the question.

      Chest exercises on their own are not very good at getting rid of man boobs. If all you do is chest exercises, or you focus the majority of your training on chest exercises, you’ll simply be building the muscle beneath the man boobs, and your man boobs will either stay the same, or seem to get bigger.

      At the very least, you should also train the antagonizing muscles of the chest, as I explain in this article:

      But to actually get rid of the fat that overlies your chest, you have to work on changing your hormones. This is best done by doing whole-body resistance training (more detail in my program, the Chest Sculpting Blueprint), and other forms of high intensity training, there’s also diet, which plays an important role in getting rid of man boobs.

      I generally advise eating a low carb diet, where you avoid grain-based carbs, like rice, pasta, bread, cakes, biscuits, etc. Stick to mainly meat, fish, nuts, seeds, and plenty of vegetables, with a modest serving of fruit. For more detail on the right types of food to eat to help get rid of man boobs naturally, check out How To Lose Man Boobs Naturally:

  17. im 17 and ive been running and still cant lose any fat from my man boobs im trying to gain muscle and lose fat in 3 weeks before a camping trip any thoughts? i eat fish white rice nuts and all that n i havent seen a result in 2 months

  18. Hi Garry i really appreciate that you are sharing your secrets with us and i thank you from the bottom of my heart. I am an Indian and foods like Milk, cheese, rice and wheat flour are part of our daily food routine. Should i need to quit all these if yes then what should be the replaced food. Also mention some testosterone boosting exercises as i am dating a girl and want to get rid of man boobs. Please reply me. And also tell me how can i get access to your book in India. Thank You

    • Hi Mohammad

      Yes, you’re going to have to quit ’em. When I tell you to avoid grains and dairy, it can seem like there’s nothing left. That’s exactly the way William Banting felt when he was told he couldn’t eat the likes of cakes, biscuits and potatoes.

      But when forced to find alternatives, he realized there was more than he imagined. The mainstay of your diet should be vegetables (of which there is an enormous variety), meat (again, lots of variety), fish (even more variety), nuts, seeds, and a modest serving of fruit.

      In terms of exercise, you need to do high intensity anaerobic training, which is known to boost testosterone levels. Two forms of training I recommend are resistance training in the hypertrophy range (which is the focus of my program, the Chest Sculpting Blueprint), and high intensity interval training (which is the focus of my program, Paleolithic HIIT).

  19. Hi Garry,
    Thanks for sharing these tips and for taking the time to help us.
    I have tried almost every form of workout mix (Including the kinds you have suggested) and i have got some minor results but nothing earth shattering. One trick I tried was going heavy on the upper chest so it could match the moobs if not dwarf them, although it worked to some extent, however its not a permanent solution.
    Another concern of mine is that I’m a vegetarian (also allergic to eggs) so most anti fat and muscle friendly diets out there are not something for me.
    Please can you suggest me what I can change or do differently, this would also help others like me out there.
    once again your help is much appreciated.


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