How To Get Rid Of Your Man Boobs Fast – Transform Your Body In 3 Steps

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How To Lose Man Boobs Naturally

The most popular approach to getting rid of man boobs is doing lots of pushups and lots of cardio. If you’ve tried this approach, then I hope you realize how ineffective it really is.

Now don’t get me wrong, both cardio and pushups can play an important role in flattening out your chest, but when you put most of your effort on just these two exercises, you can easily end up overtraining and experiencing a lot of fatigue, without getting very much in the way of results.

Most guys with man boobs have this hidden fear that at the end of the day, surgery, is the only way they’ll ever get rid of their man boobs. This is because they’ve put a lot of effort in all the wrong types of exercise. They come out and say, “Hey, I’ve put in all this effort, I’ve been training 2 hours a day, 6 days a week for 2 years, and I’m STILL not seeing any results, what gives?” A lot of guys also have the experience of the rest of their body slimming down while their chest stays the same.

See, when it comes to losing man boobs, it isn’t about how much exercise you do, how hard you push yourself, or how many training hours you put in. It’s all about training smart, and…

Knowing how to eat, exercise and live in a way that stimulates your body to burn more chest fat than it does fat on the rest of your body.

Thankfully, this doesn’t mean you have to train for hours on a daily basis, or starve yourself and avoid all your favorite foods.

To lose your man boobs, it works best if you combine a good weight-training regime with the right type of cardio and a good diet.

#1: Losing Man Boobs With Weight Training

Weight Training

Weight training exercises help you to lose your man boobs in three different ways:

  1. Firstly, they help you to grow muscles, which can help reduce the appearance of man boobs.
  2. More importantly, resistance training using weights, is known to boost testosterone levels in your body.
  3. Having more muscle mass increases your basal metabolic rate (BMR), which helps you to burn more fat at rest.

How much muscle you grow and how much testosterone your body releases depends on the level of resistance you use. The reason pushups don’t work is because they don’t provide enough resistance. A better way to do pushups would be to to do them while wearing a backpack full of weights. The studies suggest that you get the best testosterone releases when you lift a weight that’s heavy enough to just let you do around 3-4 sets of 6-12 reps.

You can use exercises like weighted pushups, dips, the neck press and incline pushups to train your chest. But for a guy with man boobs, it’s equally important to train your upper back. If you only train your chest, your shoulders will be pulled forward, giving you a hunched appearance that can make your man boobs look bigger!

Training your upper back is the secret to developing a wide chest. Your upper back muscles hold your shoulders back, and play a bigger role in increasing the width of your upper body than the pectoralis major muscle of the chest.

In order to get the biggest testosterone boosts from weight training, it’s also important to train the biggest muscles in your body – the quadriceps, hamstrings and gluteals, which are found in your legs and butt. Exercises which stimulate these muscles include barbell squats, leg presses and deadlifts.

And a final note on weight training. Don’t listen to all these guys who give you twenty different exercises for the chest – incline presses, decline presses, the flat bench press, incline, decline and flat dumbbell flys, cable crossovers, front raises, pullovers… from what I’ve found, overtraining the chest really doesn’t get anyone anywhere. The secret is to stick to one to two GOOD chest exercises, and even things out with some good upper back exercises and one good leg exercise.

#2: Blasting Away Chest Fat With Cardio

Cardio

Everywhere I look, people are going about cardio all wrong. According to conventional wisdom, you have to run in the fat-burning “zone” for as long as possible to burn as much fat as possible. The longer you run, the more fat you lose. But here’s the problem…

Studies show that endurance athletes have lower testosterone levels than even sedentary men who do no exercise at all. Along with estrogen, testosterone is the most important hormone when it comes to losing man boobs. The very reason you get man boobs is because you either have low testosterone, or high estrogen. The reason a lot of guys lose weight with conventional cardio, yet don’t lose chest fat, is because they are killing their T levels.

Now of course, endurance training only causes T levels to plummet when you overdo it. But isn’t that the purpose of the whole “more is better” principle? The longer you train, the more fat you lose, but if you train too long, you kill testosterone, and your body does everything it can to hold onto that chest fat. So come to think of it, this method really ain’t that great. Thankfully, there’s a better way…

What if you could do cardio in a way that not only significantly boosts testosterone, but also stimulates your body’s hormonal system so it’s burning fat, especially from your chest, for many hours after the workout?

Well studies have found that high intensity interval training (HIIT) does just that. Higher testosterone levels could very well be the reason sprinters are more muscular, ripped and shredded than endurance athletes. I’ve come across a number of unpublished studies, particularly from Dr Al Sears, author of the renowned book, “P.A.C.E. The 12 Minute Fitness Revolution”, that suggest you can put in far less time and far less work into a HIIT protocol, and get more fat loss out of it than an endurance training protocol that takes an hour or more out of your day, 5-7 days a week.

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.

You can do HIIT with any form of cardiovascular exercise, like running, swimming and cycling. All you do is push yourself at a fast pace for 30-90 seconds, then either rest or go slow for 30-90 seconds, then go at it again. It’s all about starting and stopping, just like doing multiple sets in a weight-training protocol. Start off with just one or two cycles, and gradually work your way up.

Now with HIIT, most people will tell you you have to push yourself 100%, but I’ve found it still works amazingly well if you just push yourself as low as 60%. What’s important is you push yourself hard enough to feel your muscles burn, where you’d have great difficulty keeping up that pace for more than 3-5 minutes.

#3: What’s The Best Diet For Losing Man Boobs?

Diet to lose man boobs

Ok, I’m mentioning diet last because most people are bored by diet. But seriously, if your diet isn’t in the right place, no amount of exercise will help you. Look at it this way. The average chocolate bar is around 250-300 calories. It takes around 30 minutes of moderate intensity running to burn off that many calories. Eat just 5 chocolate bars a day, and you’d have to spend 2.5 hours on the treadmill just to burn off those chocolate bars. But that’s assuming chocolate has no hormonal effects on your body.

We know that sugary foods cause a spike in the hormone insulin. Insulin is the prime regulator of fat storage in your body. Insulin not only causes your body to store fat, it also inhibits the enzymes that are required for burning fat in your body. When your insulin levels are high, your body simply can’t burn fat. It ends up breaking up your muscle tissue for energy instead. So really, 2.5 hours on a treadmill won’t do much to undo the damage done by those chocolate bars.

It’s no wonder then that most serious bodybuilders are on a strict low carbohydrate diet. Heck, these guys won’t even take a stick of chewing gum unless it’s sugar-free.

High insulin levels from a high carbohydrate diet, does more than just make you fat. Studies show that it also kills testosterone levels. It’s common knowledge that men with type II diabetes have low testosterone levels. This is because their cells become resistant to insulin, so their pancreas secretes more insulin to try and force the cells to respond.

So, one excellent dietary rule of thumb to follow for all man-boob sufferers, is to go on a low carbohydrate diet. Avoid both sugars and complex carbs like rice, pasta, and anything containing flour – cakes, cookies, breads, breakfast cereals and the like. The only carbs you really should be eating are fruits and vegetables.

For losing man boobs, it’s also important to watch what foods affect your estrogen and testosterone levels directly. Hormone-treated meat and dairy are known to increase your estrogen levels. You aught to watch your alcohol intake too, especially beer. Foods like nuts (especially brazil nuts), avocados, oysters and organic beef are known to boost testosterone levels.

The Smart Approach To Losing Man Boobs

Getting rid of man boobs doesn’t have to be hard. I totally disagree with the whole “no pain no gain” theory. I’ve tried the whole “pain” approach, and believe me, it doesn’t work nearly as well as a smarter approach. A smart approach is one that takes into account the way the body works, and stimulates it in ways that are known to get results…

You can lose two inches of chest fat in just two weeks, if you focus only on boosting your testosterone levels. You do this by lifting weights, doing short bouts of high-intensity training, going low-carb and eating T-boosting foods.

Did you know for example, that your T-levels would be better off if you sleep 2 extra hours a day, rather than spend those 2 hours doing cardio?

It’s the hormones & chemicals in your body that decide the way you look. You know how some guys are just naturally slimmer and more muscular than you? These guys just have better genes than the average guy with man boobs. Though you can’t change your genes, your genes exert their effect on your body through hormones, and the good news is you can change your hormones.

A guy who is naturally ripped, naturally secrets lower levels of insulin, and probably has higher levels of baseline testosterone and lower levels of estrogen. With the right lifestyle changes, you can achieve the same effect on your body. Lower your insulin and estrogen levels, increase your testosterone levels, and your body will transform all by itself.

The Secret To Losing Man Boobs Is Simple, It’s This…

The secret to losing man boobs lies in fixing your hormones. 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.

Sometimes the secret is to cut back on your training and eat more, but more of the right foods. When you get the balance right, that’s when getting rid of your man boobs will suddenly be something that seems to happen all by itself.

Where Can You Learn More About Losing Man Boobs Naturally?

There’s so much more to losing man boobs than just the contents of this article. Over the years, as a personal trainer who specializes in 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 and hours in the gym almost every day.

The best way for you to learn how to get rid of man boobs, is to see how John did it in the following video:

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


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304 thoughts on “How To Get Rid Of Your Man Boobs Fast – Transform Your Body In 3 Steps”

  1. Hey Garry,

    Firstly, I would like to thank you for the piece of information you have shared with us, good job on that. Secondly, i would like to ask you a few questions about my diet and exercise plan. I have excessive body fats around my chest and belly and to deal with them i run for almost 30-35 minutes daily after getting back from office. I’m on a strict diet as well. Only eat vegetable salad mixed with boiled red beans in lunch and dinner. Is it enough ? or do i really need to do chest work outs ? And how long is it going to take before i start seeing results ? Again, Thank you for the article. It was very helpful.

    • Hi Sherry

      Running for 30 minutes, while good for you, is not an effective method to reduce body fat. You’re better off spending those 30 minutes doing either HIIT or whole body weight training.

      Vegetables are very good for you, but beans are too carb dense and can prevent weight loss, or even cause weight gain. If you are not vegetarian, I would suggest adding eggs, meat and fish to your diet. If you are vegetarian, then stick to vegetables, nuts, seeds and eggs.

    • Avoid anything too starchy or with too much sugar. Potatoes for example are a starchy vegetable you should avoid if you want to reduce body fat or lose man boobs. Avoid sweet fruit like ripe bananas (the green variety is perfectly fine).

      These aren’t necessarily “bad” for you like grains are, they’ll just make you fat if you eat too much of them.

  2. Is Raisin Bran ok?Also, would replacing things with whole wheat be an option? For example, whole wheat pasta or bread loaf?

    • Cereals, included those considered “healthy” like Raisin Bran, are in fact NOT healthy. It’s far better to have whole wheat as opposed to the processed ‘white’ variety of grains, but even whole wheat grains are bad for you, as the whole wheat variety of grains are still carb-dense and also contain antinutrients like gluten and phytates.

  3. Thanks for the Tips Garry. I actually got here by looking for bench press to the neck, but now I read more articles there somewhere is a key in to get rid of that funny layer of fat around my waist and no progress in chest.. (chest and shoulder are hard, while my arms are easy)

    I was never a big guy but did occasionaly go to the gym. Then 2 years ago I started Stronglifts 5 x 5 and saw something change. But I hit a limit, got ill and quit. Then I got all kind of trouble probably because I just quit and do nothing.

    I’m in IT and work at a desk all day, and I know that is the worst thing ever, so in March this year I picked up the 5 x 5 program again, and again I see some change (No more back ace, more muscular, but still a bit fatty)

    Reading your articles I should try to add Brasilian Nuts/Advocado/beef to my daily menu to get rid of that fatty stuff.

    So what I will do is lift heavier each training according to my program, Eat more t-boost food, cut on bread and suger and try to sleep more. I’ll check progress for the comming 4 weeks and see if some change is noticable

    Thanks !

    • Nice one Bart, congratulations for getting back into training again.

      If you work a desk job, then all the more reason for you to do short bursts of high intensity training. It signals to your body that physical performance is important for your daily survival, so your body responds by boosting your health and boosting your physical performance.

      One thing I’d like to add is if you’re looking for muscle growth, fat loss, and higher levels of T to make up for those long hours in a seated position, you’d do better with a higher volume regimen than 5×5. You’d see better results with 3 sets of 10 reps, with a 1 to 1.5 minute rest interval.

    • I know! So are french fries and donner kebab! Which is why I allow myself the occasional indulgence. Go by the 80/20 rule and you’ll be fine.

  4. You really have a good method overthere! i’ll try my best to follow all those methods to tone up my upper body muscle. is it okay if i avoid gym and focus on home based workout? and since im a indian, my nutrition consist of high carbohydrates mainly, i’m not sure how to substitute the with differ kind of food. could you suggest me any?

    • Hi Aaron. Do go ahead and train at home, you’ll be more focused and you won’t waste any time waiting in line to use a piece of equipment.

      It can seem impossible to avoid grain-based carbs at first, but when you get started, it really isn’t so bad. Focus on eating meat, fish, eggs, nuts, seeds, lots of veggies and a modest serving of fruit.

      I’ve noticed how much Indians are addicted to curry–and I don’t blame you, when cooked right, it’s the best food in the world, nothing comes close. What you can do is adapt your cooking so you can eat the curry on its own WITHOUT any grain-based carbs. Use less spices, and add lots of veggies. I cook this cabbage curry every now and then, with either red meat, chicken or fish, and it tastes delicious! The best thing about it is I can have it without rice or naan bread.

    • Hey Dany, good question.

      Man boobs and fertility can be related. Man boobs happen due to either low testosterone or high estrogen levels (or a combination of low testosterone and high estrogen). Low testosterone and/or high estrogen are thought to be the main reason why fertility problems are on the rise in the modern day.

      So in theory, using methods that help you LOSE man boobs–by boosting testosterone and reducing estrogen exposure, can indeed help boost your sperm production, boost the quality of your sperm, and improve your fertility.

  5. Hey Garry,
    I haven’t started my excercises nor diets on loosing my man boobs. After reading all these comments. iguess eating alot of flax and consuming water would be good for my body right?

    • Hi Steve. Yes, that’s a start. It will help if you cut out those grain-based carbs, eat some testosterone boosting foods, avoid environmental estrogen exposure, and did whole-body weight training too.

  6. Gary, i have recently started going back to the gym, exorcising 3-4 times a week. I am a big guy. 300 lbs 5 ft 11. Unfortunately i am built like my father. Ive never really been able to build a lot of noticable muscle. I usually do about 45 minutes of cardio then lift. Benchpress, chest exorcises, crunches etc. I gave up soda, sugary drinks about 2 months ago and have been trying to eat healthier. I can feel a huge improvement in my testosterone as far as my love life with my wife and am starting to see my belly shrink. The thing is i am struggling to physically lose the pounds and my man boobs dont seem to be shrinking as much. At first i felt the “burn” in my chest for a day or so after lifting, but now that doesnt seem to be happening. Any insight on where i should go next to shrink my man boobs and continue to lose weight but yet build muscle? Thanks!

    • Hey Jeremy, great to hear you’ve given up the soda and sugary drinks. This will definitely help raise those testosterone levels.

      You really should stop doing those 45 minutes of cardio! Just focus on the lifting, and if you want to add in some cardio, do your cardio on days you are not lifting weights.

      That 45 minute cardio session will drain your body’s resources, making sure you grow little or no muscle from your weight training session.

      All the studies have shown that traditional cardio, despite burning calories, is completely ineffective at helping people to lose weight. If you DO do cardio on those non weight training days, you should do high intensity interval training (HIIT). HIIT, like weight training, conditions your body to get better at burning fat. It also maintains muscle mass and boosts testosterone (which will help you lose man boobs).

      With weight training, you need to do a whole body weight training regimen that focuses on targeting the largest muscle groups in your body. Stop doing crunches, they won’t help you at all at this stage. Know that chest exercises DO NOT directly burn chest fat. You may feel your chest “burn” after training your chest, but that burn is in your muscles, it’s not an indication that the overlying fat is being burned.

      When you do whole body weight training by targeting the largest muscle groups in your body, you stimulate your body’s metabolism and boost testosterone and other fat burning hormones like human growth hormone. You also improve insulin sensitivity, which further helps to burn fat.

      Also, the legendary Vince Gironda used to say that body sculpting was 85% diet, and I totally agree. He also said that you should not count calories, but rather, count grams of carbs. When it comes to body fat reduction, you need to reduce your carb intake. Giving up the sugary drinks is a great start, but you also need to avoid those grain-based carbs and starchy veggies like potatoes.

      You’ll find more information on diet, and a great general outline on how to lose man boobs naturally in my program by the same name:

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

      You’ll find more info on weight training for growing muscle, losing body fat, and losing man boobs, in my program, the Chest Sculpting Blueprint:

      https://chestsculpting.com/how-to-lose-chest-fat

      I know what you mean when you say you’re built like your father. I’m like that too. My own father has what looks like terrible genes — no strength, no muscle, overweight his whole life, man boobs… but that’s only because he never knew how to train, and he never really bothers to exercise.

      When you train the right way, you can activate your genes like your father never did. The potential to burn fat and grow muscle is within all of us, it’s right there in your genes. If it doesn’t show in your father, then it’s only because he never engaged his genes and his hormones using the right type of exercise.

      Also, if you want to do HIIT, the best form I advise for losing man boobs and transforming your physique, is Paleolithic HIIT:

      https://chestsculpting.com/paleolithic-high-intensity-interval-training/

  7. Hi Garry,

    So is it ok running in the treadmill for 30 min or even an hour a day?
    And also what your saying is to cut out sugery items and eat more fruit,vegetable,and protien? Thanks for the reply ??

    • Hi Kay.

      I recommend whole-body resistance training workouts that involve the legs. When done correctly, these stimulate fat burning hormones like testosterone and growth hormone.

      The barbell squat and deadlift are good lower body exercises, and it’s good to combine these with good compound upper body exercises like dips and barbell rows.

      You’ll find more info on full body resistance training for losing man boobs in my program, the Chest Sculpting Blueprint:

      https://chestsculpting.com/how-to-lose-chest-fat

  8. Hey Gary,
    i recently just started to cut down on carbs and take out all the soda, and drink more water, and i have been eating a lot of flax. already my chest is starting to slim down. now i think i need to start interval training and see what that does.

    • Nice one Caleb.

      Flax contains lots of healthy fiber and omega-3’s, very good for losing man boobs.

      It’s got some bad press lately because it contains phytoestrogens, but all the studies show that phytoestrogens, when they come as part of a whole-food, as opposed to isolated forms in lab experiments, are GOOD for you, and reduce the overall estrogenicity in your body.

      Keep up the good work buddy!

      If you want to learn how to use HIIT in a way that’s best for losing man boobs, pick up a copy of Paleolithic HIIT here:

      https://chestsculpting.com/paleolithic-high-intensity-interval-training/

  9. Ive been cutting back on the soda the past couple weeks, and between walking to classes and going up and down the stairs.. I still feel like im not loosing my boobs, or cutting any weight. ive tried new diets and i just feel like its not working.. ive always had a slouch so i thought maybe that could be a reason?? any help??

    • Hey Mike

      I’m not a big fan of spot reduction, though there is some weak evidence that suggests it may work, it’s far better to focus on whole-body hormone manipulation and fat reduction like I discuss in my programs.

      If you do insist on doing chest exercises to try to spot reduce your chest, you’ll have better luck if you do it on a empty stomach in the morning, since your glycogen stores will be depleted and your body will resort to breaking down fat. You can further boost results by doing some cardio first to further exhaust those glycogen supplies.

  10. I am doing more than 100 push ups daily to reduce my chest size. But immediate after the 100 push ups, my chest is getting enhance than before the exercise. What should I do to reduce my chest size.

    • Hey Nemra. Just doing pushups is a terrible approach to trying to lose man boobs. To lose man boobs, you need to focus on manipulating your hormones. At the very least, you should focus on generalized body fat reduction rather than trying to spot-reduce.

  11. Hello,

    Thanks for the article.

    People say I am well built, and I usually feel good in my camouflaging T-shirt until I accidently look at my profile and notice my pointy breasts.

    But I have learnt a lot today and will do my best to cut on sugar.

    Thanks.

  12. Hi Garry, I found a few interesting things today about some body builders who we thought were natural but were not. Firstly, Larry Scott admitted he was taking steroids and Sergio Olivia even said that Steve reeves was on the juice and at the time everyone knew it. Even reg park did it. Garry I want to compete in natural body building, but I sometimes feel there’s no point because I’m not going to look lie them. What shall I do?

    • Hey Sergio

      It’s no secret that Larry Scott took steroids, but there’s no evidence that Steve Reeves or Reg Park took steroids. Of course, we can’t be 100% sure, but even if these guys did NOT take steroids, one thing both Reeves and Park DID have was superior genes. Most people who try their damned hardest, will never end up looking like Steve Reeves or Reg Park.

      But that’s no reason for you not to try. Give it your best, and focus on getting the best body YOU can get. Focus on making your body better than it is now, and making it the best it can be.

    • Hi Don. If you have a previous shoulder injury, then I would suggest working closely with a personal trainer to see what level of stress your shoulder(s) can handle. Unfortunately, any chest exercise you do will put some strain on your shoulders, since the role of the pectorals is to move your arm around at the shoulder joint.

      With the bench press for example, you put the least strain on your shoulders when your elbows are tucked in next to your torso. Whatever exercise you do, start with a light weight, and very gradually increase the weight over time as your shoulders get stronger.

    • Hey Mark. Maybe lifting 5 days a week is a bit much. I normally suggest my clients to do whole-body training 3 days a week.

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