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”
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.
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.
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.
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.
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.
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
Great to hear it James, let us know how you get on.
Remember to go at a pace you can maintain in the long-run.
Am gonna cut my man boobs. Please advice, is this preferable?.
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?
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:
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.
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.
How long do I have to take the turmeric supplement to witness the effect of my man boobs reducing in size? :(
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.
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.
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 result.my 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 boobs.it will be very useful for me.i request uu
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.
HI Gary like your site Just wondering how come you dont include a skipping rope routine for a Hitt hit cheers
I do talk about HIIT jump roping in my program, Paleolithic HIIT – https://www.chestsculpting.com/phiit