How to Lose Man Boobs Fast – Proven Tips, Workouts & Exercises to Reduce Man Breasts

how to get rid of man boobs

Man boobs, also known as moobs”, are excess fat in your actual breast tissue. Generally, this fat deposition is seen in people who are overweight and obese.

In medicine, these man boobs are due to a medical condition called gynecomastia.

According to a study published in the American Journal of Medicine, around 35% of men experience these moobs.

Moreover, these man boobs are not simply due to being overweight or obese.

Instead, certain health conditions, which will be discussed later on, may also affect the appearance of these excess fat deposits.

This means that even if you are not obese, there is a chance for you to have these unwanted boobs.

We can’t deny the fact that sometimes, people who have them lose self-esteem or become self-conscious because of their appearance.

So, if you are one of these people, reading further will help you find ways on how to bring back your confidence!

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3 Effective Ways to Reduce Moobs Fast

1) Losing Man Boobs Through Exercise

push ups

The first way to address these discomforting excess breast tissue is by strength training, and when we talk about exercise, we do not just simply talk about jumping jacks.

Instead, we refer to the toning of the body, especially the chest.

So, what is the proper way to do this toning?

Below are some chest-specific workouts that might work for you.

a) Push-ups

Push-ups via plank position with elbows slightly bent are common and popular for men who are building muscle.

According to a study, one great thing about push-ups is that it specifically targets the chest muscles.

This means that more contraction can be felt when one does some push-ups.

Further, in the same study, it was reported that using some suspensions on your push-up workout will increase your core muscle activation, causing high muscle activity levels which can lead to effective weight loss and fat loss.

b) Bench Press

Also known as chest press, this strength training or exercise is specific for your upper body.

According to a study of health professionals from Norway, a 10-week bench press strength training will not just help your chest muscles but also build upper body strength.

The bench press is very traditional and commonly done in the gym by lifting weights.

But, during this time of the pandemic, you can still do this weight loss exercise at home.

When doing this bench press exercise at home, you might want to use two dumbbells and when you help, position your hands with elbows tucked.

Breathe in whenever you raise the dumbbells mid-chest and breath out as you put them back to your starting position.

Moreover, it is also fine if you want to use just one dumbbell.

A single-arm dumbbell bench press can still target your pectoral muscles or muscles in your chest area. 30 seconds per arm is suggested before switching sides.

c) Cable Crossovers

This exercise does not just target the muscle group in your chest area but also your biceps and triceps.

Additionally, it helps you tone your chest muscles by stretching them.

People who want to do this exercise may consider different cable crossover techniques such as low pulley cable crossover or resistance band crossover.

If you are exercising at home, the resistance band crossover is perfect for you because there is no need for any machine or other expensive equipment such as a squat rack.

d) Medicine Ball Passes

Now, this exercise, if you do not have a personal trainer, is perfect for couples.

Although it does not specifically target your pectoral muscles or muscles in your chest area, it helps you train all of your body muscles, including your shoulder blades and lower body.

To do this, you have to get a ball and a partner (of course).

Then hold the ball using both of your hands and make sure this is supported by your chest.

To do the proper position, squat as low as you can while keeping your feet flat and forcefully throw the ball while staying put as much as you can.

Further, as your partner throws back the ball, make sure you secure it back at your chest.

For those single, do not worry! You may also throw the ball against the wall.

e) Don’t Forget Cardiovascular Exercise

Cardio exercises or aerobic exercises are generally not considered upper chest toners. But, these are very important to add when you want to tone your upper body.

Why? Well, because, according to the study of health professionals from Taiwan, aerobic exercises would help you support weight loss by decreasing overall fat stored in your body.

Eventually, when you regularly do aerobic exercises, your toned muscle group in the chest will be more visible, and this will lead to confidence!

To properly do your cardio workout, you may want to exercise for around 150 minutes to 300 minutes per week.

Some cardio exercises include:

  • Jogging
  • Running
  • Playing sports
  • Swimming

Take note that when you do cardio exercises, you must for an additional 70% of your heart rate.

For example, your regular heart rate is 80 beats per minute, your aim is to make it 136 beats per minute.

2) Healthy Diet

Low Carb diet

Aside from exercising, there is another way for you to reduce your man boobs and that is by having a proper diet plan.

However, always remember that a healthy diet plus proper weight training is way better than doing one of these two alone.

a) Cut Calories Out

Moobs come from excess fat and if you want to get rid of that fat, cutting calories by strictly following a calorie deficit diet plan is the solution.

So, what is a caloric deficit diet plan?

According to a study of medical doctors from Los Angeles, people who want to experience weight loss or those who want to get rid of their enlarged breasts must follow a calorie deficit by consuming fewer calories or less than 500 calories per day.

Additionally, you can download a calorie tracker or weight-loss mobile application that can help you optimize your caloric deficit diet and track your weight loss journey.

b) Say No to Carbs

Staying on a low-carb diet is one of the fastest ways for losing body fat, including the one in your chest.

What are these carbs, though?

Carbohydrates are found in grains and dairy.

Therefore, while having the chest fat loss goal, these foods must be limited.

Take note of the word limited. This means that these foods must not be avoided at all as this can cause malnutrition or deficiencies.

Instead, you may want to limit your consumption of these foods by consuming 1 healthy serving of them per day.

Again, a mobile app is helpful in tracking how many calories and carbs you have already consumed and how many more calories and carbs you can still take.

c) Yes to Proteins and Veggies

Protein is an essential nutrient and consuming more of it can help you lose weight by burning fat in your whole body.

As you snack on proteins, it is also recommended to do daily exercise routines because protein plus exercise will lead to chest muscle mass buildup especially when the exercise targets the upper part of your body.

So, how much protein can you take? It is suggested that consuming 1-2 servings of protein can help you build muscle in a healthy way.

Moreover, if you do not want to snack on actual foods, you might want to consider protein snack bars.

In terms of veggies, avoid those starchy ones. It is suggested to consume 1-2 servings of these veggies per meal.

d) Not Today, Junk Foods!

If you really want to lose those man boobs and you are truly determined to increase your mass, saying goodbye to unhealthy foods is one of the smart choices.

These unhealthy friends include junk foods, fast foods, sweets, and too many salty snacks.

e) Water is the Key

In whatever you do, do not forget water. This clean substance will help you experience body fat and chest fat loss.

This is confirmed by a study published in the Frontiers in Nutrition.

In this study, it was found out that water is associated with weight loss.

Remember, the more water you take makes you feel less hungry as this also improves your mental health.

Eventually, when you are less hungry, you will not have to snack on some foods that may increase your weight.

3) Medical Intervention for Man Boobs Reduction


A medical intervention means an action taken together with the help of a medical professional and with regards to moobs, there are two types of medical interventions that will be elaborated in this section.

a) Medical Specialist

This medical intervention includes talking to a hormone specialist to validate if the cause of the extra fat in your chest is due to hormonal imbalance or an underlying medical condition such as low testosterone levels.

After speaking to this medical specialist, you will be given different treatment options including the use of drug medications and supplements.

b) Medical Surgery

This medical intervention or treatment can be considered the last option if none of the two pathways above work for you or you just simply want a faster way to lose fat in the chest or man boobs.

Moreover, this medical option to get rid of man boobs includes surgeries such as liposuction where plastic surgeons will remove some part of your breast tissue.

This treatment is actually safe but expensive and may cause scarring.

The Takeaway

Indeed, every man has breast tissue but this can lead to man boobs or fat chest due to having a high body weight or having a high body fat percentage.

However, having this overweight type of body is not just the only culprit why men lose their confidence.

Poor posture (hunched shoulders) and underlying medical health conditions may also be blamed.

Fortunately, there are different ways to address this issue while staying at home and paying no gym membership!

These include the use of supplements together with the right chest exercises and proper form of diet, such as consuming fewer calories and consuming more protein.

Adding discipline with these pathways is exactly what will make it all a perfect combo as this allows you to lose those chest fat and turn them into toned muscles in no time.