How to Get Rid of Man Boobs Fast

If you’re a man and you have breasts, you know how embarrassing it can be. You may feel like you can’t take your shirt off in public or even at the beach.

You may be self-conscious about your appearance and feel like you’re the only man who has this problem. But don’t worry, you’re not alone.

Many men suffer from man boobs, or gynecomastia, a condition that causes excess breast tissue or enlarged breasts in men.

Often this can be a result of using anabolic steroids that have impacted your hormone levels and elevating your estrogen which is why we always recommend avoiding these types of illegal substances and instead use safer, alternative supplements to steroids.

Fortunately, we are going to show you how to get rid of man boobs fast.

Read on to learn more.

What are Man Boobs (aka Gynecomastia)?

Gynecomastia is a condition that causes excess breast tissue in men. It can occur at any age, but is most common in adolescent and adult males.

Man boobs may be caused by a variety of factors, including:

• Hormonal imbalance
• Obesity
• Medications
• Chemotherapy or radiation therapy
• Recreational drug use
• Thyroid problems

In this guide, we’ll discuss things you can do to finally get rid of looking like you should be wearing a solid “B” cup.

My Own Experience With Man Boobs

I remember it like it was yesterday.

I’d just turned 30 and my Great Grandad had passed away the previous year and it shook me up.

I’d let myself go for a stretch but decided to take the family on a trip to an amusement park in Tennessee.

A week later, I’m digging into the pictures and I didn’t recognize myself because the guy in the photo had started to develop breasts!

That’s when I began to get serious again about my diet and exercise regimen

How to Get Rid of Man Boobs Fast

There are a few ways to get rid of man boobs fast.

The most effective way is surgery, but this is not always an option for everyone and typically surgery is a last-ditch effort after you’ve exhausted all of your other options.

That’s why I recommend you go through every other option possible to avoid going under the knife.

– Diet and exercise

The best way to get rid of man boobs is through a balanced diet and exercise routine. This may take some time, but it’s the most effective method. You need to eat a healthy diet and exercise regularly.

If you’re overweight, losing weight can help reduce the size of your breasts.

The goal is to boost your metabolism and to get the energy so you can do some of these exercises.

If you’re obese or even a tad overweight, often it’s hard to get out of the rut and supplementation will help push you so you feel like actually working out which is why you probably want to look at a preworkout supplement to help get you moving. See the recommendations we have here.

Chest-specific workouts can help tone your body and reduce the amount of breast tissue.

– Hormone therapy

Hormone therapy can be an effective way to get rid of man boobs. Hormonal changes in hormones such as testosterone and estrogen play a role in the development of gynecomastia. By adjusting the levels of these hormones, you may be able to reduce the size of your breasts.

– Medication

Certain medications can cause man boobs. If you think a medication you’re taking is causing your breasts to enlarge, talk to your doctor about switching to a different drug.

– Liposuction

Plastic surgeons can perform surgery to reduce excess body fat called liposuction.

Liposuction is a procedure that removes fat from the body. It can be used to in a way that specifically targets and reduces the size of man boobs, but it’s not always effective.

Exercises for man boobs

There are a few exercises you can do to reduce the size of your breasts and get rid of that excess fat tissue. These exercises help tone the chest muscles and reduce the amount of breast tissue. Here are a few examples of a chest workout:

Push ups

Push ups are one of the easiest exercises for starting a chest workout. They require only your body weight and you can do them anywhere. Steps to a push up –

1. Lie on your stomach with your hands palms down on the floor next to your chest

2. Push yourself up into plank position with your arms, keeping your back and legs straight

3. Lower yourself back down to the starting position

4. Repeat

Bench press

The bench press is another great exercise for toning the chest muscles and getting rid of man boobs. It can be done with either free weights or a machine.

1. Lie flat on your back on a bench press bench or table

2. Place your hands slightly wider than shoulder-width apart on the barbell or weight machine

3. Lift the weight off the rack and hold it over your chest with your arms straight

4. Lower the weight slowly until it’s nearly touching your chest

5. Push the weight back to the starting position

6. Repeat

Pull ups

Pull ups are a great exercise for working your back and toning your chest muscles. They can be done with a barbell or using an assisted pull up machine.

1. Hang from a bar with your hands shoulder-width apart

2. Pull yourself up until your chin is above the bar

3. Lower yourself back to the starting position

4. Repeat

Dips

Dips are a great exercise for working your chest, triceps and shoulders. They can be done with or without weight.

1. Sit on the edge of a bench or chair with your hands next to your hips

2. Lift your body off the bench and hold yourself up with your hands

3. Bend your elbows and lower your body until your upper arms are parallel to the floor

4. Push yourself back to the starting position

5. Repeat

Side bends

Side bends are a great exercise for working your obliques and toning your chest.

1. Stand with your feet hip-width apart

2. Hold a weight in your left hand and stand tall with your back straight

3. Slowly bend to the right side as far as you can

4. Bend to the left side as far as you can

5. Repeat on both sides

6. Do 3 sets of 15 reps on each side.

Pilates

Pilates is a great exercise for overall body toning, including the chest muscles. It can be done at home or in a class.

Dumbbell flies

Dumbbell flies are a great exercise for working the chest muscles. They can be done with or without weight.

1. Lie flat on your back on a bench press bench or table

2. Hold a dumbbell in each hand and extend your arms straight over your chest

3. Bend your elbows and lower the weights to either side of your chest

4. Return to the starting position

5. Repeat

Cable crossovers

Cable crossovers are a great exercise for working your chest muscles.

1. Stand with feet hip-width apart and hold the cable handles in each hand at chest level

2. Bend your elbows and pull the cables across your body until they nearly touch

3. Return to starting position

4. Repeat

Pullovers

Pullovers are a great exercise for working your chest, lats and abs.

1. Lie on your back on a bench with a weight in your hand

2. Hold the weight over your chest with your arms straight

3. Bend your elbows and lower the weight behind your head

4. Return to the starting position

5. Repeat

Flies with low pulley

Flyes with low pulleys are a great exercise for toning your chest muscles. They can be done using cables or machines.

1. Sit on the edge of a bench or chair with your feet hip-width apart

2. Hold the handles of the low pulley cable machine with your palms facing each other

3. Bring the handles together in front of your chest

4. Return to the starting position

5. Repeat

Shoulder press

The shoulder press is another great exercise for toning your chest muscles. This can be done with either free weights or machines that allow you to stand and push weights over your head.

1. Stand tall with your back straight and feet hip-width apart

2. Hold a weight in each hand and extend both arms in front of your body

3. Bend your elbows and press the weights over your head until your arms are straight

4. Return to the starting position

5. Repeat

Chin ups

Chin ups are a great exercise for working your back and toning your chest muscles. They can be done with a barbell or using an assisted chin up machine.

1. Hang from a bar with your hands shoulder-width apart

2. Pull yourself up until your chin is above the bar

3. Slowly lower yourself back to the starting position

4. Repeat

Do these exercises twice a week, with two days in between each session for recovery.

If you’re doing an exercise that requires weights, start with light ones and gradually increase the weight as your muscles get stronger. Do 3 sets of 10 reps for each exercise.

Diet To Lose Chest Fat: Eat more fruits and vegetables:

Generally, try to eat a variety of fruits and vegetables every day. They’re high in vitamins and nutrients that your body needs to function properly.

Foods that are particularly effective at reducing man boobs include carrots, celery, broccoli, cauliflower, citrus fruits, apples, grapes , tomatoes , onions , garlic , green tea , ginger tea & watermelon .

These foods are also rich in antioxidants that protect cells from damage. Antioxidants have been shown to reduce the risk of cancer.

Low Caloric Diet

Keep up with how many calories you are consuming and limit your calorie intake.  Eat smaller portions and try to be in a calorie deficit by burning more calories than you eat by exercising.

Foods such as nuts, whole grains, green leafy vegetables and legumes will help you feel full without adding too many calories.

High Protein Diet

Increase your protein intake.  Weight training will help you build muscle, which speeds up your metabolism.

Eat foods such as fish, chicken breast, low-fat dairy products and beans to get more protein in your diet. Make sure you’re getting enough calcium by choosing low fat dairy products.

Limit Fat Intake

Reducing the amount of fat you eat is very important if you want to lose weight.

For example, cut back on foods such as whole milk, chocolate, cheese, and processed meats. Instead, choose low-fat alternatives such as skimmed milk and lean cuts of meat.

Limit How Much Alcohol You Drink

It can be tempting to have a few drinks after a long day, but alcohol is high in calories and can slow down your weight loss progress.

Try to stick to 1 or 2 alcoholic drinks per week, and make sure you’re drinking plenty of water as well.

Avoid eating late at night:

Eating late at night can lead to weight gain, as your body will store the food as fat rather than burning it off.

Try to make sure you have your last meal at least 3 hours before bedtime.

Supplements to Lose Man Boobs

There are a few supplements that can help you lose man boobs. The most effective is caffeine, which helps to break down fat cells and speed up your metabolism.

Other helpful supplements include omega-3 fatty acids, chromium, and green tea extract.

The following supplement was formulated by Crazy Bulk specifically for eliminating male breasts.

Make sure to speak with your doctor before taking any supplements but these are some of the ones we recommend.