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


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. hai man,i am in the age of 22 ,since from my childhood i doent even have manboobs.after joining in my college the way of my eating plan had been changed and there will be a availabilty of white breads all over the morning,as i was invloved in going to gym i have taken enough bread as my breakfast and there goes upon my manboobs chest tends to become shaggy,form of a boobs.after that i just involved in doing lots and lots of gym workouts like benchpress,deadlift,squats.etc but none had shown any results,only the result is i have lost my fat throughout the body in hands,shoulders,belly,.i just gone totally depressed .i just felt ashamed to remove my shirt open and walk over my room ……..will u please please say me a dietary plan and what workout would be done to reduce my will be very useful for me.i request uu

    • Hey Dustin

      You’ve got to avoid that bread! Carbs will give you man boobs and make you fat. For most people, if you’re on a high carb diet (especially one that’s full of grain-based carbs like bread, pasta, rice, etc), then no amount of exercise will help you lose your man boobs. Sort out the diet, and then you’ll start seeing results from your workouts.

  2. Seriously, this is the trove of informationI was waiting for. You explain it so well it’s easy to carve out a plan to get back in shape. What do you think about eating potatoes? I sometimes eat them boiled or fried with or without salt. Are potatoes a hindrance to a lean moob-free chest?
    Thanks for your reply.

    • Hi Tibreus. I would suggest limiting your intake of white potatoes, since they are very carb dense and too much can easily make you fat. Sweet potatoes are a lot better, they have a lower GI index, and are more micronutrient dense.

  3. Hi Sir,

    How long do I have to take the turmeric supplement to witness the effect of my man boobs reducing in size? 🙁

    Thank you

    • Hey Nicholas.

      This totally depends on your own unique circumstances–the size of your man boobs, the particular environmental factors that are causing your man boobs in your own unique case, your genes, and a whole host of other factors. So the answer is it’s impossible to say. It may be a few short weeks, it may result in no visible change unless you combine turmeric with other methods.

  4. Hey I’m a skinny guy I’ve developed manboobs and I have tried everything to remove them. When I was 14 I used to eat a lot of sugary stuff ad at home my used to buy bread everyday so I ate it everyday. Now I’m nineteen and I have tried everything but I usually quit after two weeks or something because I don’t see the difference. I lift weights, tried to squeeze my manboobs and change my diet but I just get disappointed and depressed when I work hard but clearly see that there is no change. Please help me. It will mean a lot to me if you give me hope and a good strategy to get rid of my manboobs. (Now Im depressed I can’t even stand up for myself when people walk all over me I’m just down and it’s painful). Thank you God bless.

    • Hi Stanley.

      I think you’re taking the wrong approach to losing man boobs. If you join my email newsletter (using the form in the right sidebar of my site), you’ll see I talk about how losing man boobs isn’t something you “do” for a few weeks and then forget about. You can’t just exercise like crazy and starve yourself for a few weeks and expect your man boobs to both go away and stay away for the rest of your life.

      The best approach is where you slowly incorporate one or two different methods at a time. Only go at a pace that you find easy to maintain. If you try too hard from the outset, you’ll burn out and give up (the same applies to weight loss and making any other big meaningful change in your life). The changes you make have to feel easy enough for you to be able to pleasantly maintain them for the rest of your life.

      Now that may seem like a big commitment, but if you’re using the right methods, the kind I discuss in How To Lose Man Boobs Naturally, the changes you make to lose man boobs and keep them off for the rest of your life, aren’t really very difficult at all. After a short period of time, my clients tell me the lifestyle changes–the diet, exercise, and other strategies–just feel like a natural part of their lives.

      If you go in all-guns-blazing and think you’re going to train like crazy and eat real clean for a few weeks and then go back to your old ways, then you may get some small results at first, but long before your body is ready to start shedding your man boobs, you would have given up and gone back to your old ways. Even if you do get rid of your man boobs using this approach, if you go back to your old ways, your man boobs will start to grow back.

      The only way to lose man boobs and keep them off for good, is to change the way you eat, train, and live. The shape of your body (in terms of fat distribution, levels of body fat, and muscle mass) is a reflection of your diet, training and lifestyle for the past few months and years.

      It may sound kind of corny, but the way your body looks today is a reflection of who you are, “who you are” being defined partly by what you eat, how you train, and other things you do in your life that affects the appearance of your body.

  5. Hi sir!
    I want to get rid of my manboobs. Your method seems like a working one, but I have a problem. I have a difficult heart problem that limits my physical excercise only on pretty light weight training. Is there a way for me to get rif of these? Also, what do you suggest for breakfast instead of cereals or bread?

    • Hi Thomas

      I always tell my clients that diet is 85% of the game when it comes to losing man boobs or sculpting your body in general. This means you most certainly can lose your man boobs through diet and light exercise. If you told me you can exercise but you had some rare stomach condition that prevented you from fixing your diet, then you’d be in trouble 🙂 .

      Breakfast can seem quite restrictive when you first start to go grain-free, but the secret is to treat breakfast like any other meal. Allow yourself to eat salads, veggies, fish and meat. You may not feel in the mood for a full-blown fatty steak for breakfast, or a spicy curry, but how about something mild like thin slices of chicken or turkey breast?

      Over time, with experimentation, you’ll learn how to use mild simple flavors for cooking breakfast meals. Fish for example, goes really well in the morning with nothing but a few drops of soy sauce as a marinade and fried on a pan in grass-fed butter or coconut oil.

      Yesterday I put 3 eggs on boil. I love half-boiled eggs, which are done in 7 minutes. I made a quick salad, then put the eggs on boil and chowed down the salad while the eggs were boiling. Then I sat down and enjoyed my eggs with a dash of salt.

      I also like to have liver for breakfast. Liver is a superfood which is chocked full of healthful micronutrients and cholesterol to help boost testosterone. I throw some liver into a food processor, add some salt and pepper or other flavorings (e.g. soy sauce, or Bragg’s Aminos), process for a few seconds, then I use a tablespoon to shape the liver into burger-sized portions and freeze them. For breakfast, I take one or two of these out and fry them on a pan.

      Update: you no longer have to miss out on bread when it comes to breakfast, since I have a new grain-free bread recipe in my latest book, 5 Grain Substitutes For Losing Man Boobs. Check it out here:

  6. Hi.
    I’ve been reading through various sites all morning . And I’ve decided yours seems the most postive and best explained . So I’ve decided today is the day I start your process . I’m going to eat fruit , meat and vegetables and cauliflower rice and loads of water . And do some HIIT training and my regular weights . It starts today , I am in pretty good shape . I just can’t seem to get rid of man boobs and it’s very annoying . i am paranoid wearing certain clothes and it needs to stop . I’m away on holidays the 2nd of November so hopefully ice enough time between now and then

  7. Sir.. my age is 18.. and since an year I’ve noticed an increase in my chest.. I couldn’t wear t shirt and I couldn’t share my problem.. does your trick work?? I lost my confidence and I feel shame to go out. help me please :'(

    • Hi, thanks for getting in touch. My methods have worked on many different clients, but I guess the only way you’ll truly believe is if you give them a try and see how it goes.

      What have you to lose? At the very least, you’ll boost your health, burn fat, put on some muscle, and look better than you do now.

      • I’ve found a work for myself.. it’s like a heavy work.. I’ve read somewhere that lifting weights boosts testosterone levels.. and they’ll decrease moobs.. but it’s been 2 months and I’ve not seen any decrease.. seems like only surgery is the way to gain back my confidence .. anyway sir.. thanks for replying me.. I actually liked this site and your post.. thanks for your help..

        • Hey Sadiq. Sure, heavy lifting helps boost testosterone, but there’s so much more at play when it comes to losing man boobs. You’ve got to watch your diet, avoid environmental estrogens, make other lifestyle changes to boost testosterone (e.g. stress reduction, better sleep), and train in the right way to maximize testosterone production.

          So don’t give up yet. Keep reading, keep learning, and keep making those positive man boob reducing lifestyle changes.

  8. I cant thank u enought for ur great advise. Since reading ur articles i have made great gains especially on my shoulders. Before this i was doing shoulder presses with 70kg for 3 sets of 10 reps and i started to hurt my shoulders despite proper form. I got in contact with former mr america and mr universe Doug Brignole who told me that shoulder press is a dangerous exercise so i quit it forever. So i started doing the raises. I did front raises, bent over raises and ur famous side raises using ur technique of back bells higher than the front. Now ive been using ur guillotine press and gironda dips along with other excercises to hit my entire body and met me tell u im probably more bigger than the guys u see in thd magasins. Ive developed 19 inch arms, 55 inch chest, 29 inch thighs, 30 inch waist and i look so good that ivd been recomended to take part in bodybuilding contests. So thank u Garry its because of u that i heard of vince gironda and larry scott and now im the king of the gym.

  9. I really don’t have anything to eat in the morning besides cereal. Is one cup a day in the morning fine if I don’t eat any carbs the rest of the day, or stick to eggs in the morning?

    • Hi Jim. Nope, maybe on a cheat day, but not every day. Stick to eggs, but you can add to that salads, veggies, meat and fish.

  10. Hi there,
    Just wanted to know what you think of using low intensity cardio e.g. hour walk each morning as opposed to traditional e.g. 30 minute jog and HIIT cardio? I’ve heard good things about low intensity cardio and want to implement it into my morning routine.
    Also, if one were to cut out grain-based carbs AND starchy carbs e.g. potatoes, how would one get enough carbs for energy? I always find that I can’t go as hard in the gym when I haven’t eaten enough carbs.

    • Hi Kane.

      Yes, low intensity exercise like walking is good for you. What’s bad for you is prolonged periods of moderate intensity exercise like jogging.

      You either go into ketosis (by going on a very low carb diet), where your body uses ketones for energy, or you increase your consumption of fruits and vegetables to help provide your body with more carbs.

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