Learn How To Get Rid of Man Boobs and Gynecomastia

December 6, 2022 / Health
Learn How To Get Rid of Man Boobs and Gynecomastia

Are you looking for information on how to get rid of man boobs? Do you have the classic case of flabby man boobs? Many people call them “moobs” or the correct term is gynecomastia. Below are some tips for you to consider if you really want to get rid of those man boobs. In this section we’re going to cover exactly how to lose chest fat.

What are man boobs and Gynecomastia?

Man boobs are typically areas of excessive pectoral fat in the middle of the breast or chest area on a man.

Man boobs are typically areas of excessive pectoral fat in the middle of the breast or chest area on a man.

Gynecomastia is defined as enlarged glandular (ducting) tissue, especially in male breasts.

Gynecomastia is defined as enlarged glandular (ducting) tissue, especially in male breasts.

Fatty breast tissue is referred to as pseudogynecomastia. Those who are obese have breast fat similar to gynecomastia, and the two are not the same thing.

Man breasts are mainly caused by two things: hormonal imbalance in the tissues and excess fat.

Though hormonal imbalance may be strongly tied up with your genetic makeup, we may have a solution if it’s caused by excess fat.

What Is Causing Your Man Boobs?

One cause of man boobs is simply being overweight and having too much body fat in the upper torso. (Pseudogynecomastia; simply put, obesity.)

The other cause of man boobs can be genetic. Most guys with man boobs have an elevated female hormone called estrogen as well. A guy might not enough testosterone and decreased hormone levels which causes excess fat to be stored in your pectoral area (1).

Difference Between Gynecomastia and Man Boobs

“Moobs” or “Man boobs” are commonly used expressions for gynecomastia, but they may also pertain to having excess fat in the chest area, not necessarily the breast glands.

You may be able to differentiate man boob and gynecomastia by examining the texture of your chest.

Man boobs are often caused by obesity. Your chest fat feels soft to the touch as it is no different from body fat anywhere else on your body.

Clinically, gynecomastia can be diagnosed by finding subareolar breast tissue of 2 cm in diameter or greater (2) .The evaluation of the causes of gynecomastia can be accomplished through physical examination, history and a few laboratory tests.

Gynecomastia is caused by imbalances in the hormones testosterone and estrogen, it feels tighter to the touch, and in some cases, you may feel a hard lump under your skin. It can also sometimes affect both breasts unevenly and may take longer to treat.

How To Get Rid Of Man Boobs

How To Lose Man Boobs

If you’re suffering from man boobs you’re not alone. It truly takes a holistic whole body/mind approach to losing this type of body fat.

The solution to lose man breasts naturally is fat loss. Fixing the man boob problem can be done by getting the fat off your chest, following a weight loss program as well as toning and tightening up your chest muscles.

Below is some information to consider if you really want to get rid of breast fat.

How to Get Rid of Man Boobs

1- Create A Calorie Deficit

In order for your body to burn excess fat, especially in your pectoral area, you need to create an energy deficit. There are several ways to do this, either you limit your calorie intake or you burn more calories.

That way, you’ll know how much you should be consuming in order to create a calorie deficit.

Metric Imperial
Target Daily Caloric Intake
These calculations are based on averages.

The general rule of thumb is that you lose a pound of fat each time you should create a deficit of 3500 calories. So by simply creating a deficit of 500 calories a day, you’ll be able to lose 1lb of pure fat by the end of the week. This may be taking it slow, however it’s guaranteed to work.

Keep a training journal and a daily diet log book writing down everything you ate that day. You can track from what times you ate certain foods, to portion size to the foods themselves. This way you can be on top of your entire life changing program.

2- Stop eating processed foods.

Food that has been processed in a laboratory instead of coming from the soil and earth can cause estrogen levels to rise. The processing, baking, grilling of foods takes its toll on our bodies, not to mention the chemicals, pesticides, herbicides, fungicides that is left as residue on our foods.

Start paying the extra little bit of money to buy food that isn’t sprayed relentlessly with every chemical under the sun. Make sure to keep your hormone ratio correct by staying away from estrogen forming foods like soy, beans, seeds and even plastics.

3- Cardiovascular Training

The first thing you should do is engage in cardiovascular training. Doing cardio, (treadmill, biking or even running) can burn the excess fat that has been stored in your body.

Cardiovascular exercises help improve your metabolism and fat-burning hormones. Cardiovascular and aerobic training is going to be a huge component of your entire strategy to build a better body.

Simple cardio workout to get rid of man boobs

If you want to lose a few pounds of fat, you need to burn calories, and the best way to do it is to get your heart rate up! These five moves are guaranteed to make you sweat and get your heart rate up.

Aim to do cardiovascular exercises 2-3 times a week for 15-20 minutes at a time.

To have your best workout yet, complete each move continuously for 15 second. Then after the fifth exercise, rest for one minute then begin the circuit again. Complete this circuit 3-4 times and see fast results!

Mountain Climber

15 second

Mountain climber

Butt Kick

15 second

Butt Kicks

Jack Burpees

15 second

Jack Burpees

Ski Step

15 Second

Ski Step

Cross Body Push-up

15 Second

Cross Body Push-up

4- Eat Healthy

Eat foods that will help burn fat. Switch to low fat dairy and whole grains like brown rice. Eat plenty of leafy vegetables like lettuce and spinach; eat also carrots and tomatoes. If you eat fat, eat healthy fats from fish and nuts. Steer clear from sweets and simple sugars. These foods are quick be converted into energy.

Eat cruciferous veggies. Cruciferous vegetables are like cauliflower and broccoli.

Carbohydrates from grains or wheat in any form should be avoided, not only to avoid getting man boobs but they’re a quick recipe for clogged arteries which always results in heart disease or heart attacks.

5- Weight Training

You must train with weights though as just training your cardio will not help.

Weight training helps speed up metabolism by building lean muscle. Weight training is a great way to tone muscles around your pecs so that it will help burn body fat.

Aim to to full body weight training 2 times a week. Make sure you train hard and quick as this can help raise testosterone and lower estrogen levels.

Full body workout to get rid of breast fat

6- Area Specific Exercises

If you want to reduce fat in the chest area, then you’ll also have to target the chest area when you do exercise. Doing so does not mean that spot reduction works. It does however target the regional body muscles that you expect will be burning for energy. You may want to perform weight lifting exercises to develop those chest areas.

Sometimes this may also be called isolation training. You’ll want to focus on compound exercises like push ups and bench presses. This will help to tear down chest muscle fibers and cause them to repair, restrength and regrow.

Thanks to this way you’re building muscles in your chest. Don’t forget to give your chest as many days off as you need so that you’re not getting sore the next time when you go into the gym.

It’s very important to train correctly though as getting this wrong can actually make problems worse. If you are concerned about how to lose man boobs, please click the link below to be taken to a page that will give you the correct chest training options.


Are There Effective Man Boobs Exercises?

Most exercise and fitness programs to get rid of male breasts have to do with doing bench lower chest exercises, presses, cable crossovers, incline chest flyes, push ups and strengthening the shoulders, back and pectoral muscles. If you do them correctly, they will work. And they can start the process of losing chest fat and reducing your mammary glands so that you can get a stronger chest in sometimes less than a couple month.

Click here for a full list of exercises to help get rid of man boobs.

10 exercises to help you get rid of Man Boobs



Gynecomastia is the enlargement of breast tissue seen in 30-50% of healthy men. Actually, gynecomastia isn’t a serious problem, but it can be tough to cope with the condition because the condition could be progressive. (Treatment may require discontinuation of an offending drug, or alternatively, radiation, medical therapy, or surgery. 3)

Man boobs are generally related to obesity and body fat. Simply put, your goal should be to burn off body fat while maintaining lean muscle mass.

Choose a variety of exercises for your cardio training, but make sure that you also include cardio, and weight training routine, and a fat burning nutrition plan if you want to really get rid of man boobs.

Posted by
Kelvin johnson
With a career spanning over a decade, Kelvin holds certifications as a Strength and Conditioning Coach and Exercise Physiologist. His mission is simple yet powerful: to provide effective training for individuals willing to put in the work.