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.
“No thanks.”
Hi there, was wondering if I could get some advice. I’m 22, 5’10” and about 195 lbs. My weight is mostly in my belly and “man-boobs,” though I do have an emerging double chin and a little arm jiggle. I’ve greatly reduced my portions of meals (not starving myself, just only eating until full but not stuffed– usually doing things like asking servers at restaurants to go ahead and box half the meal so I can have the rest for another meal), started eating avocados and kale regularly due to their nutrient dense nature (substituting them for other snack foods) though I do from time to time eat small snacks that may not necessarily be within the limitations of my diet. I also do drink about 2-3 times a week and get drunk. This has been my basic plan for about the last week and a half, and while I realize that’s not enough time to gauge if a diet is working, I haven’t lost much weight at all (1 lbs.) I’m guessing the alcohol is probably a major contributor to my problem, I don’t drink sodas, mostly water, maybe a glass of tea every once in a while, and green tea in the mornings.
My waist is also a 36 (38 in some brands of shorts,) though I can fit in a 34 if the jeans have stretch. I’m guessing this is not a healthy waist size for my height bracket. Especially since five years ago, I was wearing a 30.
I guess what I’m asking is, is the alcohol really what I’m doing wrong? Do I need to start getting in some regular exercise? Any other diet changes?
I know a lot of this may seem obvious, but I’ve tried a lot of things in the last five years only to watch my waistline grow. So any advice is much appreciated.
Sounds like the beer / alcohol could be the problem. Definitely start exercising, this could be the change that you need.
Hi I’m a little over 6 foot 2 and recently slimmed down through diet and exercise so I now weigh about 165. I still have noticeable belly and upper body fat though. To take care of it I’m running 2 miles a day, one in the morning, one in the evening. I always eat under 2000 calories a day. Will this work?
Hi Tim, it will certainly help. To speed up the fat loss you could start doing some additional exercise such as bodyweight circuit training. You should focus on getting fitter, if you do this then the fat will eventually burn off and you will build up more muscle.
Thanks, I wondering if you could tell me how long it may take just doing what I described? Also, where can I find information on bodyweight circuit training?
Hi Tim, it really is not possible to say how long it will take. Depends on so many factors, such as how hard you work, what exercises you do, your genetics, your diet and your rest / recovery periods. Just work hard, exercise 3-4 times a week and ensure your diet is spot on and you get your sleep. Some further information as requested:
Circuit training workouts and bodyweight training exercises.
hey its me again am 82 kilo now I wanted to ask am losing weight but I feel like am getting fatter and like my pants is getting more tight on me am not doing any exercises, I am eating what I eat more than before tho and walking for like 30 min or 40min each day so ya am losing weight yet feel fatter and what not? is it or just in my mind ? *hope u still remember me *
Hi Khaled, if you are losing weight and walking every day then I suggest that things are going well. Also you have lost 80 kg in total now? On 15th Feb you mentioned that you were once 160 Kg. So that is excellent progress. Do not worry about feeling fatter – if you are losing fat and getting fitter then that is what you should be focussing on. You could start to increase your bodyweight workouts now that you are down to 82kg – do more push ups!
I just found a great website, I recommend to everyone!!!!
Cheers Robert. The theory is always good to know, putting it into action and achieving the desire results is where the real work comes in. I prefer to just keep working at getting fitter and eating reasonable healthy. Never did like mathematics much!
hahaha thats ok it took me a while to figure it out. you only have to do the first or last part of the equation not both.
Hey its me again so today i joined a gym i went the gym teacher guy told him i wanna to lose my loss fat and to gain muscles and what not he put me on a machine he put 5kilo’s on each side and to pull it up and down 15 times then rest for 1min and do it again i did it but then like i got tired its hard then he put me on a simliar machine then i told him i want less than 5 kilo he put 2.5 kilos i did first like 10 then got tired then took 1min brake then did 8 then i got tired then he took me to other machines i got tired fast from i couldnt carry the weight so ya i have no strength he told me to leave and come back tomorrow he told to eat meat chicken befor i come to have power so ya any thoughts and advice to make myself stronger ?
For now do as the gym instructor says. Keep lifting those weights and keep eating protein. In time you will be able to start lifting heavier weights.
alright well do he told me to eat more and to buy stuff like
Proteins
Amino
Glutamine
Vitamins
Creatine
he told me to buy them to help build my muscles or something like that
i saw they are all like powder thing
any advice are they bood or good thing
To be honest, when started out it is more important to ensure that you have a well balanced diet. Your protein needs are probably not going to be excessive at the moment. It is also important to remember to consume healthy carbohydrates too as after exercising the body will replenish glycogen reserves (sugars stored in muscle) and it will breakdown tissue to restore those reserves if there is no sugar present in the diet.
By all means take a whey protein shake straight after exercising, but do not start having them all the time as they are high in calories and if you are not exercising enough to burn those calories off you will gain fat.
alright thank you ! wanted to ask is there a list on what i should eat on morning and lunch i only eat like 2meals a day and like yesterday after i came back from the gym i ate 1 banana
please advice me :3 *sorry if am annoying*
Our low GI Diet Book has details of the types of carbohydrate you should be eating.
hey i know i’v been annoying been like yesterday i checked my weight last time i checked my weight was on saturday morning it was 82 yesterday i checked and it raised to 83.5 is that normal ?:< since am going to gym and doing weight carrying on machines and what not ? or am i just eating to much ?:'(
Hi Khalid, weight does fluctuate a little, always weigh yourself when “empty” if you can, i.e. after going to the toilet. Remember that a large glass of water will add 0.5 kg. You will not have gained 1.5 kg of muscle so it is food / liquid. Just focus on getting fitter and stronger and controlling your eating as much as possible.
i have been doing weights to try to build bicep muscle but they seem to be getting smaller. any advice please ?
More protein, more reps. How many reps do you do per set? How much has the weight increased over the last few months? Are there signs of any other muscles reducing?
Hi I am 32 years old, 5ft 5 inches and 62 kgs. I want to add mass to my lean frame and lose my round belly. No matter what i eat i seem to hovering between 60-62. But i sometimes i skip breakfast and binge on weekends. I go to gym about twice a week irregularly :)..mostly cardio as i want to lose the belly than putting on weight. I started going regularly for a week now. Started with 30 crunches and squats. Could you please tell me a routine and a diet plan.
Hi Ranjith, to add mass to your lean frame you have to lift weights, cardio is not going to accomplish this. Try this weight training routine and just start to eat more lean protein and less high GI carbohydrate.
Hi, MoneyHealth!
I’m 21,5ft 7in,176 lb. I currently go to gym and do cardio for 20 mins burning 300 calories (its kind of interval training of 5 mins constant 85 rpm then 3 mins rest(40 rpm) and 4-5 at 80 rpm and so on.) and then incline bench press.(around 4 sets (15-10-10-15) of 50 lbs total). for 5 days a week.
can u give me a work out routine so that i can reduce my chest fat. And body fat too. I lost around 8 lbs in the last two months doing this workout but the chest still looks a lot fatty.
Thanks.
Hello,
I am fortunate to see this column at least now. I am 6’2 and I work in gulf. No much of body movement all day long and its been the routine for almost 11 months which has made me gain weight, as I was only 76 kgs back in India. Now I crossed 85 kgs. Its a good weight but I have big problem with digestion since years and never got rid of it. I have to use the washroom almost 4 times or more a day even if I eat fruits or normal food due to indigestion. I started hating myself for this as no solution is found to help me. Apart from that I have got man boobs from long and now they got bigger as I have put on weight. I sincerely request you to help me out, or else there would be no sense for my living. I have the worst body shape ever in human race , but I am ready to take the challenge and make it better.
Hi Rajeev. The first step is sorting out your diet. Start experimenting with different foods. Do you eat much bread or wheat products? Reduce / eliminate these first. Try to determine which foods upset your stomach the most and stop eating them.
Then you need to control the amount of food that you eat. Smaller portions, less snacks, healthier choices, balanced diet. And finally, you have to exercise. Do some circuit training, see if you can get a kettlebell to workout in your room. Get more active.
I am not really sure what you mean by “work in gulf” or why this causes weight gain, if you can provide more information on the work you do, the facilities available to you for exercise and your diet then I may be able to help more.
Hi Jay! We are actually called MotleyHealth, but that is not too important!
To lose more fat keep on with your current workout, just focus on doing more. 20 minutes cardio is good, 30 minutes would be better. Do more weight training too, so add squats, bent of rows, deadlifts, shoulder press and curls to your routine. Bodyweight exercises can be very effective for fat burning too.
You also need to get your diet right to lose weight, so reduce calories more, cut out sugar, bread, refined carbs, junk food and processed food. Eat mostly low GI carbohydrates and lean proteins.
thanks this was really helpful.
i have man boobs. pls suggest me a diet plan for reducing these manboobs.
A Low GI diet combined with regular cardio workouts and this workout will help.
Hey,
are these body-weight exercises effective or will I just gain endurance/strength? Do they reduce man boobs, and if so how long, on average, does it take??
Hi Raskolnikov, building muscle will help you to burn fat. If you do not combine exercise with a new diet then you will just get stronger and fitter, you really need to reduce calories to lose fat. These exercises will help build the upper body more though which should help you disguise the chest fat better. There are no averages to report, everyone is different and results depend on effort and genetics.
Hey what kind of exercise will help my man boobs shrink down quickly before the school year starts again?????
Mike, any type. Key focus: Regular and intensive exercise that works the whole body and a healthy diet. Mix up exercise, a few days cardio, a few days bodyweight exercises. Focus on fitness.
hey it’s me again i wanted to say i joined a gym started lifiting weights but like i need a program on what to do for like a week 7days what to do on each day please help :3 :#
hey,
I am 15 years old(about to be 16), i am 5″2, 133 pounds.
I have pretty big man boobs, sometimes they are are hard, and sometimes they are inflamed. I eat very well, and workout 6 times a week, for an hour. I do kettle bells and an elliptical machine, also I box and skip. I have not been seeing results lately, I am wondering why?
If you can help, i would be so greatful, please, please please.
im looking forward to your response, thank u so much
Hello i am 5’8 male who used to weight 245. Currently I am at 185. Lost 60 pounds in 5 months. However, I still have man boobs and fat around the stomach.
I have been lifting weights 3 times a week and do cardio 4 times a week I also drink protien shakes 4 times a day. For dinner I eat 2 pieces of chicken breast, brown rice and broccoli.
My arms are getting bigger and I feel stronger. But I still have man boobs which sucks cause I still look fat with them when I wear a t shirt. Any suggestions on what should I do to get rid of them fast but in a timely manner?
Hi Corey, if you are exercising intensively and following a healthy diet then maybe you should get some advice from a medical professional. A combination of elliptical and kettlebells is a great choice by the way, that is pretty much what I do these days.
Hi Patel, first suggestion would be to reduce your protein shakes. If your muscle growth is good but fat loss not happening, reduce calories.
hi i have just started weight training i have done it in the past but this time i have decided that im sticking to it so i have been going to the gym working out and i have all of a sudden got boobs is this normal as i am working out is this the stages of getting muscle it is a little freaky as i only weigh 137.8 pounds and never had this before please help guys
Hi Norman, has you diet changed much? What exercise are you doing? It is not normal, but maybe you have just started eating more to help build muscle and over done it? Impossible to say really.
thank you for getting back to me yes my diet has changed as i am eating every 3 hours drinking whey protein powder training every other day and also taking a loading dose of creatine (2 teaspoons in warm water for 7 days then a maintanace dose of 1 heaped teaspoon there after) and also drinking 15 cups water per day hope this will help i have been doing my upper body ie flyes push ups barbell press cable cross overs dips thank you
Well, just be careful with the amount you are eating. Eating every 3 hours is only worthwhile if those portions are small and you are training a lot, otherwise you just take in too many calories and gain fat.
Hey Im 13 And Ive Had Man Boobs For A While Now , Ive Always Been Embarrassed Of Them And Since Summer Just Started I Decided Its Time For Them To Go , Do You Have Any Exerscises That Would Be Right For Me ?
Just aim to get fit. At your age the best exercises are bodyweight exercises in the form of circuit training. Taking up a martial art will help too.
hello sir.. My Question is that im 5 11 and 75kgs.. and im 19 years old.. is that ok.. because everyone in my family has a huge build, beside the real problem which is bothering me i have manboobs, like m not fat, just a lil chubby but those masses are really piling up.. i have 2 brothers and they don’t have any such issue.. i cant wear a t-shirt and besides my nipples are bigger then average too.. is that bad.. ? i desperately need ur help..
regards saad
Hi Saad, you seem to be a very healthy weight, with a BMI of 23.1. You should focus on fitness for a few months at least. Workout every day, do a combination of pure cardio, bodyweight exercises and weight training each week. Aim to burn fat and build muscle.
Make sure that your diet is not leading to problems, so keep sugar intake very low, avoid white bread, white rice, all junk food etc. Eat a variety of fruits and vegetables, lean proteins, healthy fats.
Try this for at least 3 months to see how your develop. You may respond to just a little more exercise and a healthier diet.
Hello my name is jorge.. i am 14 years old with man boobs. i want to get rid of them but its to hard and i dont know a lot of exercises. can you give me some tips on what to do!! PLEASE I really need it! thank you
Hi Jorge, you really need to aim on getting fit at the moment. Focus on fitness.
Hey, I’m 14 and I have to take pool for school in about 30 days. My manboobs are huge and I have a fat belly. They look like girl boobs almost and I don’t know how to get rid of them. I do the treadmil 20 minutes or so a day and the treadmil reads 1.16 miles I think. I’ve been doing this for atleast 2-3 months and I’ve lost weight, but I didn’t lose what I wanted to see. I want my manboobs gone before school starts in 30 days! They are big and I dont want people making fun of me! Please help!