If you want to learn the best way to get rid of man boobs, I totally understand. It’s an issue I faced for years that kept me feeling insecure all the time. I eventually just figured I’ve got to live with extra fat on my chest. Well, I did find a method that just worked way better than anything I’ve ever tried. This program is what changed everything for me. I dropped 3% bodyfat, from my chest and other areas of my body, while also gaining lean definition and muscle.
I’ve struggled with this for years, and I didn’t realize how serious of an issue it is for so many men out there. I did some research and found out that in just 2017, 27,000 men underwent breast reduction surgery. I don’t know what the numbers are in the past few years, but I will say I’ve seen more ads recently surrounding this topic than I ever did in the past, so this must be becoming more and more popular.
I always felt that it was something I couldn’t get rid of cause it’s just how I was built. I’ve had a larger chest area, and I’ve been self-conscious about it since high school. I even remember when I was in track, and one of the guys said, man, I wish I had a chest like Paul’s, but I just thought to myself, why? It’s just fatty tissue and I don’t know how to get rid of it.
Now what I’ve personally done is turn fatty tissue on my chest into muscle, and I still have a ways to go, but I’m happy so far with the progress I’ve made. I no longer feel the loose flabby skin like I used to. My chest is still big, and I think it always will because it’s just the way my frame is.
I will share with you the chest exercises I do during the week, but I’ll tell you now that I don’t think the answer to getting rid of chest fat is in doing a million push-ups and a ton of chest exercises. You also won’t lose belly fat by doing a million situps and crunches.
The answer to losing your man boobs lies in dropping overall body fat because these man breasts are fat tissue covering your chest muscles.
Luckily, it’s actually very simple to start working towards losing that fat off your chest. You simply need to make sure that the amount of calories you eat is less than the amount of calories your body burns. When you figure out that equation, you’ll begin to burn body fat everywhere, and in the process, your man boobs will start to transform as they lose fat.
Eat at A Calorie Deficit
If you have man boobs that you’re concerned about, then you likely have excess fat on your body, meaning you need to focus on burning overall body fat. The beauty of this is, you won’t just notice fat from your man boobs is reduced, but you’ll also start to notice your overall shape begin to change as well. That’s exactly what happened to me from following this home workout & eating plan.
The very first thing I suggest is eating at a 400 calorie deficit daily. This is the first step to the fat burning process from your entire body, which will result in your man boobs being reduced as well.
I suggest eating at a small 400 calorie deficit, which will drop 4 to 5 pounds of body fat per month. Please note I said drop body fat, and I’m not talking about losing weight here, although they both go hand in hand…but don’t worry if you’re not concerned with losing weight. This is about losing those manboobs, which IS weight. Also, eating at a 400 calorie deficit daily makes it very easy to continue eating foods you enjoy.
I personally was not interested in losing weight when I started doing this. I just wanted my body shape to change, and it did. In fact, I dropped about 3% body fat in just a few months very seamlessly. That body fat that you lose includes your man boobs, but if you have extra belly fat or love handles, you’ll notice definition start to come in those areas as well.
Eat Enough Protein
You may already have heard that eating enough lean protein helps with fat burning. Well it’s true. Eating enough protein changes several weight regulating hormones. Protein can help you lose overall body fat. It is the SINGLE most important nutrient you can put into your body to burn fat.
So, let’s get into it. First make sure you’ve done the calorie intake calculation, so you know how many calories you should be eating per day to start the process of burning fat off your chest (and excess fat off your body).
Next, make sure to calculate how much protein you should be consuming every day. You can find that calculation at this link. Scroll down to the section that says “Hit Your Protein Goals”
Walk 10,000 Steps Per Day
Are you serious about speeding up the process of losing those man boobs? Then I strongly suggest walking 10,000 steps per day. I do it, and ever since I started, I’ve watched my body fat progressively go down, and that includes the fat in my chest area.
You’re probably already walking about 1,000 – 2,000 steps per day doing absolutely nothing but walking to the bathroom, to the kitchen, to your car, etc…
I’ve learned to incorporate this into my life and it’s simple. You can read up on how I do it here, but just to give you a rough estimate, you will be burning about 400 – 500 calories each time you walk 10,000 steps.
Exercises You Can Do
Everything else in this article, I’ve mentioned somewhere else on this website, because I strongly believe in it all, and I know it works for dropping body fat. I’ve watched friends lose body fat and transform their own physiques following this exact method.
But I haven’t yet spoken of any workouts that I do, and that’s because you don’t HAVE to do work outs to lose fat from your body, but they will definitely help if you combine them with right eating. I’m going to quickly explain here that I do work out 3 days a week and I do exclusive body weight workouts. Click here to learn about the exact program I follow.
Since you want to know how to get rid of man boobs – I’m guessing you may have arrived here thinking this entire article was going to be about exercises you should do to reduce the size of man boobs.
However, as I stated at the beginning of this article, no workout you do for your chest is going to reduce the size of them without first working on dropping actual body fat, so that your man boobs start to go. I’m still working myself on dropping fat from them, but I’m happy with the progress I’ve made thus far.
So, anyway, I’m not going to list my entire workout here, but I WILL list the chest workouts I do weekly. I work out on Mondays, Wednesdays, and Fridays. Wednesdays are for legs, so any chest workouts I do are Mondays and Fridays
Feet Elevated Side To Side Pushups – 2 sets of 10 -15 reps per arm
One Arm Push Ups – 3 sets of 6 – 10 reps
(i can’t do a one arm push up yet, so I do a simpler variation as I work my way up to it)
Feet Elevated Triangle Pushups – 2 sets of 10-15 reps
I do various other exercises, such as hand stand push ups, one arm chin ups (also I have an easier variation of that), biceps curls, side to side hanging knee ups, sternum chinups, and hanging leg raises on those days.
Wednesdays I do various leg exercises, including pistol squats, squat jumps, bulgarian split squats, single leg hip thrusts, single leg calf raises, and L-sit holds…I add weights to my workouts when needed to add to the intensity.
If you can add jump roping into your routine for 10 minutes, 2 to 3 days per week, that will absolutely help as well. I personally do this. 10 minutes is nothing. I just jump rope for 1 minute, then take a 30 second break. Then another minute, and a 30 second break. I do this til I’ve hit 10 minutes of jump roping total.
Drop Body Fat = Shrink The Man Boobs
I just want to sum up everything in this article by saying that I feel this is the best way to get rid of man boobs and it has way less to do with chest workouts, and almost everything to do with dropping body fat from your body. The thing that I didn’t know for years was, how do I actually lose body fat?
It’s all about doing the calculations properly. Everything listed in this article will help you achieve a reduction in your man boobs, and also help you drop unwanted fat from any other areas you may be having problems with.
But once again, I couldn’t have done it without following a simple home workout and eating plan that completely changed my life. You can learn all about it here.
The final section of this article discusses the workouts I do, and while powerful at shaping your physique, the very first step to stripping fat off your chest has to do with the amount of calories you’re putting into your body.
Even if you just wanted to do 100 pushups every day while you follow all the nutritional aspects of this article, my guess is that will be just as effective in helping you reach your goals.
I know this is a sensitive topic, as it was for me for many years. I’m actually proud of myself for having the guts to write about this topic at all, cause it used to cause me lots of shame and feelings of inadequacy. If you’d like to share any of your own experience with this topic, I’d truly love to know and get a better understanding of your journey. Please leave any comments or questions below and I’d be happy to respond. Thanks so much for reading.