How to Get Rid of Man Boobs (Top Exercises & Weight Loss Tips)

Updated 11 March 2023

“Man boobs”, or excess fat and tissue around the chest of men to some, can seem unsightly and for this reason many men are looking for tips on how to get rid of man boobs!

There are quite a few options for reducing the size and visibility of man boobs, surgery being one drastic approach.

Of course, choosing to alter your body surgically isn’t always the first thing that you can do to fix this so let’s have a look at the options.

First, let’s look at two common causes of man boobs:

Causes Of Man Boobs

Clinical Gynecomastia

A hormonal disproportion may result to this medical condition. If you have elevated oestrogen levels and low testosterone, you may be prone to this problem.

Excess Fat

Extra stored fat in your chest can be the cause of man boobs. You can solve this problem by doing a muscle toning exercises, losing body fat and improving your lifestyle overall.

Weight loss can be achieved by focusing on a good combination of cardio and weights (we’ll explain this below). It can accelerate fat loss and burn calories, ignite your metabolism and help you to lose those pesky an boobs!

How To Get Rid Of Man Boobs

Exercises For Man Boobs

Chest muscles are important to have especially if you want to burn fat and speed your metabolism. You can do exercises using your body weight such as push up or use weights and do pec flies.

1. Pec Flies

First, keep in mind that you cannot “spot workout” and think that you will lose fat in your targeted areas. Doing a lot of this workout can give you great chest muscles but the fat that is located in that area will likely not be affected… With any kind of weight reduction on problem areas, you need a holistic approach.

2. Push-ups

Push-ups can definitely help you with building your chest muscles and toning the area. You can do them at home, without weights and variations are available to you. Abdominal and back muscles are also targeted which gives you an overall slim look.

3. Neutral Grip Row

Grab a pair of dumbbells and let’s go! Lie on your chest at an inclined bench. Let your arms be on your side and palms face each other. Put the dumbbells on your chest side, squeeze the shoulder blends and allow your elbows to bend.

4. Perform Presses

Grab some weight and do some presses from your chest to help build the chest muscles. You can also do bench presses for variety. Try variations of presses to challenge the muscles for about 4 weeks. You can do decline or incline presses, squeeze presses and close grip bench presses.

5. Hit The Cardio

Combine cardio, healthy diet and weight training can help you lose body fat. If you exercise upwards of 4 times per week, it will help speed the process. Aim for workouts of at least 30 minutes in duration where you can and the closer to 60 minutes you can do, the better. You can break up your exercise to different time segments if you cannot do it continuously at the beginning.

Do activities that you enjoy such as running, jogging, rowing, walking or swimming. It’s a little trial and error. You can use machines available in the gym like rowing, stair trainer, elliptical and treadmill. Spending time with your kids outdoor and chasing them can also help you burn calories!

Of course, working out is only one piece of the puzzle. Losing weight overall is a great way to get rid of fat in the chest area. Let’s look at some ways for men to lose weight.

Weight Loss Tips For Male

1. Prioritise a balanced diet

Start by focusing on a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Reduce the intake of processed and high-sugar foods. Opt for smaller, more frequent meals throughout the day, which can help regulate blood sugar levels and prevent overeating. Don’t forget to drink plenty of water to stay hydrated and support your weight loss efforts.

2. Incorporate regular exercise

Aim for at least 150 minutes (around three sessions) of moderate-intensity aerobic exercise per week, such as brisk walking or cycling. Include strength training at least two days per week to build muscle mass, which can help increase your metabolism and burn more calories even at rest.

Additionally, try incorporating high-intensity interval training (HIIT) workouts for a more efficient calorie burn.

3. Manage stress and sleep


High stress levels can lead to overeating and poor food choices, so it’s essential to find healthy ways to cope with stress, such as meditation, yoga, or deep breathing exercises. Prioritise getting sufficient sleep, as sleep deprivation can negatively impact weight loss efforts by disrupting hormone levels and increasing hunger.

4. Set realistic goals and track progress

Establish clear, achievable weight loss goals and break them down into smaller, manageable milestones. Tracking your progress through a food diary, fitness app, or wearable device can provide valuable insights into your habits and help you stay motivated. Remember to celebrate your achievements, no matter how small, to maintain motivation.


5. Seek support and accountability

Surround yourself with a supportive network of friends, family, or like-minded individuals who can offer encouragement, advice, and hold you accountable to your weight loss goals. Consider joining a weight loss group or working with a personal trainer or dietitian for additional guidance and support.

6. Change your Lifestyle

Even if you add weight lifting and cardio exercises to your day, it will not get rid of fat loss on the long run if you do not stay active. You can do this simply by opting to walk and take the stairs whenever possible and of course, getting involved with your local gym or personal trainer is only going to help you maintain that healthy body you’ve been craving.


Summing Up – Getting Rid Of Man Boobs For Good

In conclusion, banishing man boobs is a realistic and achievable goal when you commit to a holistic approach. By focusing on overall fat reduction, incorporating strength training, engaging in regular cardio, and maintaining a nutrient-dense diet, you can sculpt a more defined and confident chest. Remember, patience and consistency are key; stay the course, and you’ll be well on your way to waving goodbye to man boobs for good!