Sometimes it can feel near impossible to get rid of your man boobs but I promise there’s hope for you.
If you have the dreaded man boobs for a long time then you might have tried everything to get rid of them without any luck.
You might even be eating healthier than most people you know. Lots of veggies, low fats, drinking smoothies and even taking your vitamins.
You’re probably even started working out doing cardio and lifting some weights. Even though your stomach fat is going down your man boob issue is still there.
You might just be carrying a lot of fat in your chest or gynecomastia might be the real problem here.
Even if you lose a lot of weight you’ll also have the little jiggles that are very embarrassing. If you’re sick of looking yourself in the mirror then it’s time to get rid of those man boobs for good.
I’m sure you agree it’s highly embarrassing having man boobs. I promise you that you’ll be able to get rid of your man boobs faster than you think.
Here you will find the best way to not only get rid of your man boobs but how to do it quicker than you thought possible.
Myth? Can You Get Rid Of Man Boobs
The big reason you have man boobs in the first place is that your body has a sensitivity to estrogen.
Gynecomastia affects 30 to 50% of healthy men sometime in their life according to the Cleveland Clinic Journal Of Medicine.
Gynecomastia is basically when your body has elevated estrogen levels. This causes your body to store fat in your chest.
Pseudo-gynecomastia is the enlarging of breasts due to increase in body fat. There is a big difference between the two as the latter is usually easier to correct.
But don’t give up hope if you have gynecomastia as you’ll be able to increase your results and get rid of your moobs.
There’s a good chance you noticed you started getting man boobs around the time you went through puberty.
Hormonal imbalances have been found to be largely responsible for the development of getting man boobs in the first place.
Also, keep in mind if you ever used steroids then there’s also a chance that using them gave you the dreaded man boobs.
The bright side is having man boobs aren’t endangering your health like visceral belly fat does. But it will undoubtedly crush your self-esteem and confidence.
This can cause you to isolate yourself. Moobs are unsightly and embarrassing. They can lower your overall mental well-being and social functioning.
Some of us have a different genetic predisposition to storing body fat in our chest and other men.
You might just have too much fat on your chest and you need to lose fat and gain muscle to get rid of the man boobage.
Here I’ll show you how to get rid of your man boobs naturally using science-backed techniques you can start doing today.
Increase Your Testosterone Naturally
The number one thing you can do to get rid of your man boobs is to increase your testosterone levels naturally.
Testosterone will decrease as you age so it’s important to do the things that will keep it elevated.
The best way to combat higher estrogen levels in your body is to increase the overall testosterone you’re producing.
It’s a good idea to cut out your alcohol consumption as alcohol is linked to low testosterone.
If you’re drinking alcohol every day then it’s a good idea to cut the habit quickly in order to get rid of your man boobs fast.
This study found men who drank a lot of alcohol also had abnormally low testosterone levels. Obesity will also lower testosterone levels and increase estrogen according to the study.
Hops are really the bad guy in beer as they contain phytoestrogens. The phytoestrogens in beer will inevitably raise its estrogen in your body too.
The worst beers are IPAs as they are very hoppy and should be only drunk on the rare occasion.
You can check out my favorite alcohol drinks for weight loss here.
Next, I’ll show you more proven ways to increase your testosterone so you can lose those man boobs for good.
Get Rid Of Man Boobs Diet
It’s a good idea to cut sugar and lower your refined carbohydrate intake to help get rid of your man boobs.
This study by the Journal Of Clinical Endocrinology found men had a sudden drop in testosterone after consuming sugar. The researchers found when the participants ate 75g of sugar it caused a 25% drop in testosterone.
Try to replace refined carbohydrates such as potato chips and pasta with cleaner carb sources like green leafy veggies.
Cruciferous vegetables such as broccoli and cauliflower should be your new best friend. Studies have found they will help to block estrogen in your body.
Try to eat more protein in your diet as well from lean meat sources. Some of my favorite lean meats include
- steak (not all the time)
Whey protein shakes such as this low carb and naturally sweetened one by BioTrust Nutrition is also a great way to get your protein for the day.
Just make sure you stay away from soy protein as it has been found to lower your testosterone.
Also be sure to eat more healthy fats in your diet.
Most people stay away from fats thinking it will make them fat, but it couldn’t be any further from the truth. This study found low-fat diets actually lower testosterone levels.
Some of my favorite healthy fats include olive oil, avocados, and eggs. You can check out my list of favorite healthy fats here.
You Need To Reduce Your Body Fat
One of the main reasons why you have a man boobs in the first place is because you have too high of a body fat percentage.
To slim down the fat on your chest you’ll absolutely need to lower the overall body fat on your entire body.
This study found a direct correlation with aging and being overweight with the lowering of testosterone levels in the body.
If your body fat percentage is too high then it’ll be near impossible to get rid of your man boobs ever.
Even if you end up losing weight you still need to have muscle on your body in order to fill out your chest with lean muscle.
If you just lose weight then you could easily become “skinny fat” which will cause your chest to sag.
As a man you should aim for a body fat percentage that’s under 20%. This will give you the look of a lean and strong body.
Some men lose a lot of weight but still have a high body fat percentage. The key is to not only lose weight but to also lower your body fat too.
Next, I’ll show you the best exercises to do to get rid of your moobs fast.
The Best Anti-Moob Exercises
To gain muscle you’re going to have to lift weights. And I’m not talking about going from machine to machine at the gym.
Lifting weights will help to naturally increase your testosterone levels too.
Some of my favorite anti-moob exercises include:
- bench press
- incline press
- chest flys
You will need targeted strength workouts for your chest to give yourself well-defined pectoral muscles.
Without these kinds of exercises and workouts, you’ll never be able to shape your chest from man boobs into strong and lean pecs.
Try to do more High-Intensity Interval Training (HIIT) cardio to rapidly lose fat while preserving your lean muscle.
Studies have found HIIT workouts reduced body fat way better than slow-go traditional cardio.
Be sure to include compound movements such as squats and deadlifts. They’ve been found to better improve the overall muscle on your body than isolation exercises.
Doing sprints was also be a much better idea for your cardio than jogging on the treadmill or using the elliptical. You’ll burn a lot more fat and you’ll gain some lean muscle.
Kill The Estrogen In Your Body (No More Soy)
If you need to lose your man boobs fast then you absolutely must get rid of the estrogen in your body now.
The main reason you have moobs in the first place is that you have a hormonal imbalance with too much estrogen.
You need to get rid of the alcohol and stop eating other foods that may cause elevated estrogen in your body.
Make sure you keep the soy out of your diet as it contains phytoestrogens. Putting these estrogens in your body will inevitably cause higher estrogen levels in your body too.
Instead of eating soy and tofu make sure you’re eating more meats to get your protein. Try to buy meats that are from pasture-raised animals.
The more you lower your body fat percentage the less estrogen you’ll have pumping in your body too.
Stay away from lavender oil and tea tree oil as they’ve been found to disrupt your hormones and can raise estrogen levels.
If you’re taking medication such as anti-depressants then it’s a good idea to do some research and make sure they’re not screwing with your hormones.
Be sure to talk to your doctor first before changing any of your medication.
Sleeping Better = Less Man Boobs
Not getting enough sleep is literally going to kill testosterone in your body.
Thus if you’re not getting the sleep it will be really hard to ever lose your man boobs.
This meta-analysis found a direct correlation with lack of sleep and low testosterone. The researchers also found those who were obese had low testosterone.
Not getting enough sleep will increase the cortisol levels in your body. The more of the stress hormone cortisol in your body the less testosterone you’re also going to have.
Along with sleeping better do your best to reduce the overall stress in your life. The less you’re stressed out the less cortisol you’re going to have pumping in your body.
Try to get 7 to 8 hours of solid sleep per night.
I highly recommend taking CBD oil to help you sleep better and lower your stress levels.
Try to turn off any electronics leading up to bed. Cut off caffeine in the early afternoon and try not to drink alcohol at night.
You can see more of my favorite ways on the relationship of sleeping and losing weight here.
Best Supplements To Get Rid Of Man Boobs
Here’s a list of supplements have been found to increase testosterone and help get rid of your man boobs.
Vitamin D3 – If you’re deficient in vitamin D it can contribute to lower testosterone. The bad news most people are already deficient. Sunlight is a great, but you should also be supplementing with vitamin D3.
Magnesium – Studies have found magnesium to have an effect on your testosterone levels. Many men today are deficient in magnesium as they don’t get enough from their diet. This study found those who took magnesium were able to increase their testosterone levels in four weeks.
Probiotics – Studies have found a strong link with probiotics and the health of your hormones. If you’re not getting enough of these healthy probiotics then you could end up having an imbalance of hormones including lower testosterone. This study found probiotics were able to sustain youthful testosterone levels in aging mice. Pro-X10 by BioTrust is a great probiotic supplement.
Fish Oil & Krill Oil – Taking an omega-3 supplement like fish oil or krill oil will probably not directly increase your testosterone. But omega-3 supplements will help to lower the inflammation in your body and help you lose weight faster.
B vitamins – B vitamins play a major role in the production of testosterone. Many men in the Western diet aren’t getting enough of these B vitamins which are crucial for testosterone.
Zinc – if you’re not getting enough zinc then there’s a good chance that you’re going to have lower testosterone levels. Adding zinc to your diet will be able to help stimulate the production of testosterone in your body. Try eating more oysters in your diet too.
Can pushups get rid of man breasts?
It’ll definitely help to do more pushups to better work towards getting rid of man breasts but it’s probably not going to be a cure all. You’re also going to have to increase the overall muscle on your body, increase testosterone and slim down the rest of your body too. Follow the above strategies to get rid of those man boobs for good.
Why do I have man boobs?
The reason you have man boobs is the because you have too much fat on your body combined with low testosterone and maybe excess estrogen. The trick to getting rid of your man boobs is therefore to increase how much muscle is on your body combined with increasing your testosterone.
The Last Word
Hopefully now know the best ways on how to get rid of your man boobs fast.
Keep in mind you might not lose your man boots overnight but it can be done quicker than you thought possible when you’re putting in the work.
If you’re looking for a diet and workout program to lose your belly fat and your man boobs check out The Flat Belly Formula. It has a complete step-by-step blueprint for slimming your waistline and losing man boobs fast.
I know having man boobs can be embarrassing and quite frustrating to get rid of.
But by following the steps above you’ll surely be able to get rid of your man boobs once and for all.
Josh holds a Bachelor’s degree in Exercise Physiology and Nutrition Science. He’s a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association and he’s a Certified Personal Trainer (CPT) by American Council on Exercise. He’s worked as a Strength and Conditioning Coach at the high school and college levels. He has over 15 years of experience as a personal trainer and nutrition coach. He is also the author of The Flat Belly Formula. He strives to bring inspiration and results for people to live healthier lives through smart diet and exercise.