How to Get Rid of Man Boobs? The Complete Guide


Man boobs, also known as moobs, are a result of excessive but benign growth of the glandular tissue in the breast. This excessive growth is caused by increased levels of estrogen and decreased levels of testosterone. Male or man boobs may also be a side effect of the medication. Several medicines cause a hormonal imbalance. The hormonal imbalance effectively increases estrogen and reduces testosterone that causing the enlargement of the glandular tissue in male breasts. The medical term for moobs or man boobs is gynecomastia. However, there is another condition known as pseudo-gynecomastia that is basically an excess of fat deposits in the breasts.


The Most Common Causes of Man Boobs

Gynecomastia is the most common cause. It can affect any man regardless of age, ethnicity, genetics, and medical history. Pseudogynecomastia can also affect any man but it is mostly facilitated by certain conditions. Pseudogynecomastia is more common in obese and overweight men. Gynecomastia is common among obese, overweight, otherwise healthy, and slim or slender men. Man boobs are unsightly. They wreck self-esteem and can be a major cause of embarrassment. It has a psychological effect as well.

Gynecomastia is an actual physiological condition wherein the breast tissue indeed becomes larger and swells. Pseudogynecomastia does not involve the enlargement of the glandular tissue. All men have breast tissues. If there are unusual fat deposits on them, then the chest will appear to be swollen, fatter, bulkier or feel and look like boobs. Pseudogynecomastia is not an enlargement of the tissue but is caused by excessive fat. However, a man can have gynecomastia and pseudo gynecomastia at the same time.

Facilitating causes of man boobs include obesity, unhealthy diet, age, reduced libido or testosterone, alcoholism, use of steroids, certain grooming and skincare products that contribute to a buildup of fats, and the prevailing health condition or new illness. Liver disease, kidney problems, and Klinefelter syndrome can cause man boobs. Klinefelter syndrome is a condition wherein a male is born with one additional x chromosome.


Man boobs can be chronic. They may be a lifelong problem unless any action is taken. The good news is that man boobs are curable and also preventable. The first step is to go for a checkup. It is necessary to know the exact cause of moobs. Many men have moobs as children. The moobs may naturally subside as boys grow up into adolescents and then young adults. It is possible adults will have man boobs in their twenties, thirties, forties, or fifties. The elderly are also vulnerable to gynecomastia and pseudo-gynecomastia. A thorough checkup including a test of hormones should conclusively infer and illustrate the actual cause. It is possibly more than one cause is to be blamed. Hence, the treatment has to be multipronged.

Check your diet

The second step to get rid of man boobs is a review of your diet. You may have an ideal body mass index, you may be slender or fat and you may be seriously overweight or obese. Your diet will play a crucial role in regulating your man boobs. Diet alone can at times get rid of moobs. Diet should be balanced, nutritious and all unhealthy foods must be excluded. It is quintessential to eat vegetables, fruits, whole grains, lean proteins, and fiber. You must also focus on micronutrients. You need a balance of good and bad bacteria in the gut so include probiotics in your diet. Microbiome health, which is basically the composition of microorganisms in the human body, plays a role in hormonal balance and hence imbalance.

Exercise is the third step to get rid of man boobs. You may also begin with exercise, regulate your diet, and only when you experience no positive development can you consult a doctor. Man boobs is not a dangerous condition and you can very well live your entire life without paying any attention to it. The kind of exercise that can get rid of man boobs will vary from person to person. How much fat there is or how much the glandular tissue has swollen and become enlarged will determine the scope of the exercise. Millions of men can get rid of man boobs with a daily running ritual. Most men will need bodyweight training involving workouts targeting all major muscle groups. Weight loss has to be a quintessential objective of overweight and obese men to get rid of man boobs. Strength training is also necessary for the majority of men. Man boobs cannot be completely gotten rid of with chest exercises. There may be some reduction but a complete workout regimen is needed for an amazing and sustainable outcome.

Use supplements

If you want to get rid of man boobs, you should use bodybuilding supplements such as legal steroids to turn fat into muscle. Other supplements which help to increase muscle mass are Anavar, Dianabol, and Deca Durabolin.


The Spectrum of Exercises to Get Rid of Man Boobs

There is an interesting spectrum of exercises to get rid of man boobs. The whole range will not be relevant or even appropriate for every man. The present level of fitness, history of training with weights, and any recent workout routine will influence the choices. We shall discuss all relevant exercises and you can choose any or as many that are appropriate for your age, body weight, level of fitness, and ability. Commitment too is of importance. You cannot do a few exercises a week and then quit.

Bench press using barbells is an effective exercise. Go for a wide grip so you will stretch the muscle and the tissues in your breast. It is a standard bench press wherein you take a wide grip, lower the bar with the barbells slowly as you breathe in, let the bar get as close to your chest as you can, and then push it back up to a position where your arms are stretched while you breathe out. Repeat it at least ten times and go for a minimum of three sets. The weight of barbells can be increased or reduced depending on strength, endurance, and fitness.

Man Boobs Exercises

Chest press with dumbbells is also an effective exercise. Lay on your back on a bench. Take dumbbells you can lift with some effort in both hands and rest them adjacent to your chest. Your palms should be facing your thighs as you hold them next to your chest at the level of your body, as you remain in the laid down position. Raise one dumbbell straight up to a position above your chest. Lower it back to its original position. Raise the other dumbbell straight up to above your chest and then lower it to its original position. Repeat this at least ten times and go for three such sets or more.

Chest fly with dumbbells should be easy if you are already familiar with chest press. Use the same dumbbells if you want. Take the same lying position on the bench. Hold the dumbbells right above your chest, vertically up. Your palms must face inward, towards one another. Bend your arms and lower the dumbbells to the sides of your chest. Stretch the chest muscles as much as you can. You do not need to lower the dumbbells right next to the sides of your chest. You should have the dumbbells lowered down to the sides but at a fair distance from the body. The objective is to stretch the muscles and tissues in your chest. Breathe in as you lower the weights and breathe out as you push them back to the position up top, directly above the center of your chest or cleavage.

Other effective workouts are landmine press, pushup, typewriter pushup, chest pas with a medicine ball, and ring dips. If you can have a proper workout routine then you should aim for a six weeks plan and it may be sufficient to get rid of your man boobs. You will need to plan the six weeks so you can extract the most out of your routine. Such a plan should have daily sessions of at least an hour. The workout routine should include cardio and strength training.

A typical plan includes high knees, blast off pushups, split jacks, dumbbell bench press including the variants of single arm and both arms, bent over row with dumbbells, normal and incline chest fly with dumbbells, hand release pushups, burpees, chest pass with a medicine ball, mountain climber, box jump, bodyweight pull-ups, ball slam, normal squat and goblet squat, spider plank, rowing or rowboat, incline dumbbell press, hammer dumbbell press, triceps pushdown with a reverse grip and skull crushers with dumbbells.


You can choose to begin with cardio on the first day, do some strength training the next day and then take some rest or a day off. Resume with cardio and follow it up with strength training. Rest again and then finish the week with cardio or strength, depending on your body weight and level of fitness. Obese people should go for cardio at the end of the week. Reasonably healthy people or those with optimum body mass index should go for strength training. It is fine to combine cardio and strength training to finish the week. Six weeks with such a plan with serious commitment and most men will get rid of their man boobs.

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