A sensitive topic for many men, but ‘man boobs’ are a real and unfortunate condition them some men suffer from. The medical name for this condition is gynecomastia, which is most often seen in boys during puberty, but can in rare cases continue into later life.
Some men accumulate excess fatty deposits on their chest, and these fatty deposits often start to look like small breasts, which is why they are often referred to as ‘man boobs’. It is a medical condition, which is due to genetics. Our genes determine where we accumulate fat. Men mostly accumulate visceral fat, which surrounds the internal organs.
Women mostly accumulate subcutaneous fat, which builds up under the skin on the breasts, thighs and buttocks. However, sometimes the genetic wiring gets muddled, and women develop small bot bellies, and men develop female like breasts. So, how can you lose your ‘man boobs’? Can it be done with diet and exercise?
How To Lose Man Boobs
The are several ways to tackle ‘man boobs’. Extreme methods may involve surgery to remove fatty tissue or hormonal treatments to encourage the body to relocate its fat deposits. However, exercise and diet can help too.
If the medical approach is not an option, then the only way is to drastically reduce overall body fat. Although some recent research has suggested that spot reduction of fat is possible by working adjacent muscles, the best course of action is to aim to reduce total body fat and also build muscle to increase metabolism.
How To Use Intensive Exercise To Lose Weight
Intensive bodyweight circuit training exercises are possibly the best way to start this process. A major advantage of circuit training is that it can be done in the privacy of your own home, so there is no need to feel self conscious when working out. Also, it is free, as it requires no equipment or gym memberships. For those that are not sure if bodyweight circuit training will get you fit and toned, then remember that such exercises form the basis of most military fitness training and martial arts training.
We have several circuit training workouts featured here on MotleyHealth.com that will be suitable. However, this routine will also help you to burn fat and build muscle:
- Star Jumps – yes, that classic old school exercise, also known as jumping jacks. Similar to skipping, these will get your heart rate up and blood flowing. A good way to start a workout (after a few looseners/warm-up stretches). Aim to do about 50 in the first set.
- Squats – bodyweight squats are also a very effective exercise in terms of fat burning and muscle building. As they work large muscle groups, you quickly start to tire, and this increases fat burning as exercise becomes more intensive. Aim for 50 to start, and follow squats with alternate lunges.
- Alternate Lunges – start with your hands on your hips then take a long step forward, and sink your torso but keep your back erect. Once in the lowest comfortable position, push off on the front foot to return to the start position, and repeat with the other leg. Lunges are surprisingly tiring, especially after the star jumps and squats.
- Press ups – The legs should be tired by now, and blood racing though your body. So time to hit the chest and arms with press ups. Press ups will build muscle in the chest (potentially spot reduce some fat) as well as in the shoulders and arms, which can help to offset the fat. They are also useful for helping you to maintain an upright posture, which again helps to reduce the appearance of your ‘man boobs’.
- Crunches – After the leg exercises and press ups, you deserve a good rest, so do as many crunches as possible. Although these will not help with your chest directly, they will give a better full body workout.
- Squat Thrusts – The press-ups and crunches gave your legs a rest, so do a set of squat thrusts. These can be a real killer at the end of the circuit, and really get your heart rate thumping in the maximum fat burning zone.
- Vertical Jumps / Box Jumps – Box jumps are a fantastic plyometric exercise. You need a lot of practice in basic vertical jumps first though before you can perform a box jump. Box jumps are simply jumping from a stationary position up onto a box.
Once you have completed this circuit, take a short breather, then repeat. Aim to complete 500 exercises to start with. Star jumps can make up a bulk of these. A typical session may include three circuits (i.e. the above set of exercises repeated 3 times) with 150 star jumps, 125 squats, 50 lunges, 50 press ups, 75 crunches and 50 squat thrusts.
As you progress you can add more exercises, especially press ups. With a lean diet (see our fat burning food diet) and a healthier lifestyle you may be able to manage your body fat better.
Hi Khalid, hopefully you are better now, if so, time to start exercising and following a healthy diet again.
hello, I am 16 years old. I am 6ft tall and weigh about 15 stone :(
I was confident about loosing weight but now I have read this I am worried that man boobs are genetic and I might never be able to lose them! all I want is a flat tummy and no man boobs. Any reassurance or tips greatly appreciated. Please reply
So I work out every day. I go for 2.2 miles in 30 mins on a treadmill (inclined) and I do 50 curls each arm 5 lbs. 30 whatever things both arms. And 50 sit ups and I do the weights and sit-ups twice a day so it’s about 100 reps. And I’ve lost 6 pounds so far after 4.3 weeks or so. I eat the same as always huge lunch and dinner and small healthy snacks. But my stomach is growing muscle and I partially look fatter with a shirt on. Any advice ps I’m 14 and have been a couch potato until 4.3 weeks ago
Hi Robert. You will probably be fine. Just start losing weight by getting fit and eating a healthy diet. Try to exercise 3 or 4 times a week and do plenty of full body workouts and intensive cardio sessions. Your focus should be to get fit first then look again at diet to lose weight. Generally when exercising upper body fat is lost first, so you should tone up well if you exercise and tidy up your eating habits.
Hi Andrew. For now just keep on with the exercise. You have shown that you can lose weight and tone up, so carry on. I am curious to know what “30 whatever things” are!
You could add in some body weight exercises such as push ups, star jumps, burpees, mountain climbers and leg raises too – all good exercises.
ok thank you very much, i’ll start on the xbox kinect fitness game :)
So long as it works you hard, go for it.
Thanks for the good response. The whatevers are presses and another thing is I weighed 157 or so before working out and now I weigh 152 or so. Also is it healthy for a 14 year old about 5 8′ to get 1500-2300 calories not including losing 400 calories to exercise I drink my milk eat vegetables ad take vitamins but I want to know if it will stut or effect my muscle growth. And I’m going to see about those exercises you recommended I’m usually cranked for time so doing what I do so far isn’t a time saver.
An average active 14 year old male should have around 2700 Calories a day. You are at an age where the body needs a lot of nutrition for healthy growth. So focus on eating a healthy diet and exercising, rather than drastically reducing calories.
hi its aron here. im 19 years old. i was weighing about 86kgs about 3 months ago but now i am 70 kgs. also my BMI was 33 earlier and now it is 27.3. i started jogging i hour daily and cut out on bad sugars such as soft drinks, pasta, snacks, etc. i still eat rice as it is our staple food but only once a day. i drink plenty of water and take lots of fruits. but now i have a problem. i still have a thin layer of fat left on my belly and small man boobs. it just does not seem to come off me.
Well done Aron, great progress. Start doing these body weight workouts and consider also doing some weight training to help build up muscles. Focus on big movements like bench press, squats, shoulder press and bent-over rows.
Is it ok for me, a 12 year old kid, to do this work out? Because I really want to reduce my man boobs and my belly. Some of my classmates tease me because of my man boobs, is it ok? thanks.
any advice?
Hi Dexter, yes it is OK. When I was at school we often did exercises such as these in PE lessons. Really you should look for activities that you can do a couple of times a week to help get active again.
How is your diet? You should reduce all junk food, chocolate and candy, soda etc. too.
I just started doing this diet about yesterday what foods do i need to eat by the way im in the philippines
Take a look at our nutrition section, lots of advice there.
Hi my name is jerome. i have belly fat’s and i have a “Man boobs” can u give me some advice how to lose my belly fat or exercise only in the house.. and what you eat when u want to loose belly fat..
Hi, I’m 15 abt to turn 16, I’m a thin guy , good lookin for some, used to be out going, and used to be a bit chubby about 3years ago, but when I hit mid grade 7 or 8 I really started to notice man boobs. It’s been horrible, I can’t go out, I’ve lost friends, my personality has changed. I’m still young but when I talk to my dad he doesn’t take it seriously and my mom I don’t feel comfortable. I don’t get it , I’m thin not skinny but relatively thin, and have man boobs any help on how to lose them? This is gonna be another summer.
-.- yup plze help
Hi Jerome, these two articles should help you:
Get Fit and Lose Weight at Home
How To Lose Weight by Dieting
You should make an appointment to see a doctor as there may be a medical solution. Sometimes manboobs are caused by a hormonal imbalance and can be treated. Other than that, work on build your upper body muscles up. Build bigger biceps, back and shoulders first then work on your chest once you have build definition elsewhere. So, shoulder presses, rows, bicep curls.
hi im 288 pounds 5’8 and i just started/joined with a gym excercises. i been doing alot of research but i just cant figure out how to get all the right excercises in.. i want to REALLY focus on my stomach and MaN bo0bs… i start with 1 hr treadmill than 30 min. bike .. sit ups push ups .. 30 mins. of swimming.. what should be changed in this routine for me i really want to get to 200.. im a very motivated person so if i put something in my head i’ll do it.. can you please give me exercise that i should start off with and i diet plan????
im 14 and i have been chubby since birth i am 230 pounds and i need to at least go down to 180 and very active but cant lose the weight can you help me
hello me again. ive been doing your exercises but my man boobs feel more soft and plyable. wereas they use to be firm. is this a good or bad sign
Hi Salem. For now just focus on being more active every day. According to your height / weight your BMI is 43.8 which is very very high. You need to completely change your diet as well as exercise. To get to 288 pounds you must have been eating a lot every day. Ideally cut right down to around 1500 Calories a day MAXIMUM and keep active. Being active takes the mind off food.
Hi Domincan, seriously consider following one of these weight loss plans, and make sure that you only eat what is on the plan. If you have been chubby since birth you have been overweight your whole life as a result of a poor diet. You need to totally change your approach to eating and exercise.
It could be a sign that some fat deposits have broken down, hopefully that is the case. Are you also restricting your diet more?
yes
Well, for now keep up the exercise and dieting and hope that it is indeed a good indication. Skin always tightens slower than fast fat loss, and men do generally lose fat in the upper body first as a result of exercise. So this should hopefully mean things are changing for the better.
also ive been reading about xxy syndrome. how old do u need to be to have this and would u no about it from birth
Well, according to the page on Wikipedia, “Most often, the extra Y-chromosome causes no unusual physical features or medical problems”. So I guess that you would not know from birth, the only way to know is a test. It is genetic, so you will have it from birth.
ok thanks, my dad is overweight with man boobies but i guess thats just down to the overweight. ok my mind is at rest. im bored so im off to do some exercise. i cant do pushups :(
If you can’t do push up that is a very good reason to do push ups!
sorry to keep commenting, but what do you recormend i do to stay motivatied. im good all week untill the weekend, thats when i eat 5 packets of crisps and kitcat bars.
Do you do anything at the weekend? There are generally some fitness classes on the go somewhere that you could go to, that would help take your mind off the snacks. The easiest way to avoid snacking on junk food really is to avoid the places that sell it.
my dad stocks up you see so its hard. when he eats junk i usally have some aswell.
Oh, that is obviously the problem. Is he a man of routine? Maybe make the point that as soon as he reaches for the junk you put on your running shoes and head out for a jog, or go to a gym etc.?
i see where you coming from but the problem there is he is always eating. before breckfast, before lunch, after lunch and so on. ive got a job on the market on saturday its just getting through sundays.
Well, there are only really two ways to avoid eating junk food: 1. Have strong willpower. 2. Be somewhere else when it is being eaten.
Avoiding situations that lead to eating is one of the key solutions to losing weight. We live in an obesogenic environment, temptation is everywhere. If you want to lose weight and you cannot just say no to food when it is on offer, make sure you do not get offered – be somewhere else before breakfast, lunch and dinner. Go for a jog before breakfast, do your circuit training and push up training before lunch and take a long stroll in the afternoon before dinner.
Hi,
I’m 17 and have a beer belly..:/ I want to get rid of it and be ready to go on the beach for the summer.
What do you reccomend is the fastest way to burn belly faT?
Hi Hashh. Fastest way? A combination of controlled diet, that is low GI, lean protein, low calorie, and lots of exercise – intensive cardio, bodyweight exercises and some weight training.
hello, if i do weight training or exercise my abs will the new muscles push my fat out making me look fatter
It probably will not make a huge amount of difference. You will have to really bulk up your abs to have to push the fat out – if you can work that hard, you should be able to lose that fat.
sorry last comment you probably bored of anwesering my questions now, i got the kettel worx programme but it makes my right knee hurt and is making me skip setions so im not burning the fat what do you recermend i do. and this is the last question thanks for all your time you spent on me!!!
I am not familiar with the KettleWorx program, but if you knee is hurting when swinging kettlebells then the problem could be with your stance, where your feet point etc. I may be worth investing in 30 minutes with a personal trainer to go through the exercises, as although books / DVDs are great, they are never as good as a professional watching your every move and correcting your mistakes before they become habit.
Don’t forget that a healthy and calorie restricted diet is vital for fat loss too.
my belly is getting firm i hope this is good?
Sounds good. Have you been measuring its circumference? Has it got smaller?
i havent been but i will now
age: 15
weight: 14s 13lb
belly: 42in
tigh: 26in
Just keep working out and eating a healthy diet Robert, you need to get that waist down to 36, ideally 34.
mum just brought chip shop chips and puka pie for dinner what do i say to that??