It’s not something every guy is comfortable asking, but from time to time I get asked, “How do I get rid of my man boobs.” It’s a valid question, and something a lot of guys are self conscious about, so let’s figure this out.
My first piece of advice is to get a bra, or a “bro”. Nothing fancy, just something to hold the puppies in place. I’m kidding.
First let’s look at the fact if you technically have “boobs.” Most men do not. If you have done steroids in the past or have some sort of hormonal imbalance from a medical condition, then you may have a varying case of gynecomastia, which is the technical name for man boobs. There are various hormonal conditions that can cause this in grown men. It can also occur in infants and boys going through puberty, but will usually subside over a brief period of time in these cases. Older men may also develop some form of gynecomastia as they age and testosterone levels drop.
Most men with the appearance of man boobs actually have false gynecomastia or pseudogynecomastia which is the presence of body fat around the chest and is not the same thing as regular gynecomastia.
If you suspect that you have gynecomastia, then it’s time to see the doctor. I am not a medical professional and do not want to steer you in any direction beyond my scope of expertise.
If you happen to be a little (or a lot) overweight, you may fall into the “false” man boobs category, and I have some insight for you.
First off, you need to understand that some of us just have bigger chests than others. Pure genetics. Some men fight and fight to bulk up their chest. Others don’t have to. Personally, I never had a problem putting bulk on my chest and upper body, but with that came man boobish like appearance when I was over 50 pounds overweight.
Do a Google image search for Mike Tyson and Brock Lesnar. They both have huge pecs. Now do a search for Floyd Mayweather or Nate Diaz. They are in phenomenal shape, but do not have the huge chest like Tyson or Lesnar. All of these men are/were professional fighters, they all train hard, but they have different body types. Some men have a bigger chest than others. If you have a bigger chest and have some added fat on top of it, you might be thinking, “How do I get rid of these boobs?”
Diet and exercise. Funny how that seems to be the solution to just about every body shape conundrum. Abs, butt, thighs, all of it. We keep pointing back to diet and exercise.
Plain and simple: drop body fat and increase muscle mass and you’ll be on your way to going to public pools or beaches without feeling like you need to hide your chest.
Rather than give you an encyclopedia’s worth of info on how to accomplish this, let me give you a checklist:
1. Participate in a muscle-building routine
3. Be sure you are working your chest from multiple angles (incline, decline, close-grip, wide-grip, flies, presses, etc.)
4. Perform exercises with various tempos, reps counts, and sets
5. Work your entire body, not just your chest and upper body
1. Avoid or limit alcohol (this can actually lead to real gynecomastia)
2. Avoid insulin spiking/high-glycemic foods most of the day (soda, sweets, refined sugars, refined carbs, etc.)
3. Follow a gradual fat-cutting diet plan – 1 to 2 pounds a week is good, but remember if you are building muscle at the same time, the scale can be deceiving.
4. Don’t fall for gimmick plans – “Lose 30 pounds in 10 days” or “Just drink juice for year” are bad ideas.
And then remember to be consistent and persistent in your efforts.
Then, if you are looking for a done-for-you plan that can help you build muscle and help you shed fat, the banners below are my top recommendations.
If you are not yet on my Beachbody team, buying through the links below also gets you on my team for support while you go through your fitness and diet plan.
Happy man boob shedding – Glen.