How to Get Rid of Man Boobs Fast and Quick

In the fitness world, a sculpted beach body is what most of us is aiming to have. But unfortunately, there is this thing called man boobs. It is supposed to be a solid chest. We all want to get rid of it? How to get rid of man boobs is a question many have asked.


Awkwardly Embarrassing

Yes, man boobs are awkward and embarrassing. It takes out your confidence in wearing fitting clothes because your chest bulges like a boob. Even with spectacular shoulders and massive arms, it would still not compensate for a man boob!

I know you have tediously added exercise routine that isolates the chest to compensate for it but to no avail. It’s still there, and it won’t seem to go away no matter what you do.

To your surprise, your man boob only protruded more! Instead of getting away with your man boobs, it only went worse. The natural tendency is to get more frustrated rather than motivated. The good thing is you’re on the right track! You are searching for a solution. You start asking how to get rid of man boobs.

How to Get Rid of Man Boobs

Doing more pushups and pumping more weights on your chest is one of the ways to build muscle grow big chest. Sadly, the man boob is not a muscle tissue. And no matter how much weight and how many isolation exercise routines you do, you cannot convert fat to muscle.

The bottom line, with a goal of ridding yourself of man boob, it is not about beating your pecs until its sore. It leans more on metabolizing stored fat and eating food that discourages storing fat in your chest area.

A man boob is not all that different from belly fat and the layer covering your thigh and arms. It’s like the female version of toning flabby arms.

The male and female species has a different priority in storing fat. Fat is stored in fat cells found under the skin. If you look carefully, the female breast, arms, and butt, is made most of the fat! In comparison, the male population commonly stores excess fat in the belly area.

How Did You Get Man Boobs In The First Place?

Now that we established that fat is stored under the skin and how the male and female species store it. Let’s look at how you got yours stored in your chest.

You may not have noticed it, and you may not be aware of it. Estrogen is a dominant female hormone that leads the body in forming the female characteristics like high pitched voice and, yeah, breast.

Testosterone is what makes men have a deep voice, grow facial hair and large build. But make no mistake. Both hormones are present in the human body. Whichever is dominant dictates your physical development.

And yes, you guessed it right. You might be eating too much of food reach in estrogen. So essentially, a part of getting rid of man boob is eating the right types of food.

Now, with a better understanding, you are wondering what you should do to get rid of man boobs.

The Equation

There are two parts of the equation. One is established above; you should be eating the right type of food. The other is, adding more cardio to your exercise routine.

How would it help you in how to get rid of your man boobs? Well, our body stores fat wisely to keep us from starving. If we don’t burn what we eat, then the body will strategically save it, and your dominant hormone will decide where that storage will be.

What You Need

To cut it short, you may need to follow two things. Choose the right type of food and the right type of exercise. Some of the other things you may need:

  • Workout shoes 
  • Gym membership 
  • Weight lifting belt (to keep you safe) 
  • Nutrition awareness 
  • Motivation, commitment, and patience

First Step,The Right Types of Food

The obvious first step is to decrease the female hormone (estrogen) and increase the male hormone (testosterone). To do that, you should choose to eat food rich in testosterone and eat less food rich in estrogen. Doing so would stimulate your body to develop more male characteristics.

Below is a table of the food you might want to substitute with your current diet.

  • Estrogen Rich Food
  • Dried fruits (apricots, prunes, dates)
  • Flaxseed
  • Sesame seed
  • Chickpea 
  • Peas 
  • Soy milk 
  • Tofu

In a more general sense, it seems like legumes and its derivatives are quite rich in estrogen.

This may be a little off topic, but, testosterone increases your sex drive too.

According to Rockefeller University research, indole-3-carbinol is a chemical found in cabbage that suppresses the abundance of Estrogen in the blood.

Step 2, Exercise

Cardio exercise is an effective way to burn excess fat. Well, you can’t consciously decide to use up the fat stored in your chest area. So, this means that when you exercise, you burn your body fat holistically. This step may take a while longer to see results. But when combined with step one and dedication, you can fast forward your way through it.


If you love running, it burns calories per 30 minutes of an 8kmph pace. If you want to spice things up and increase your metabolic rate, you can add sprints to your running sessions. You can also do a high-intensity interval training form of running.

If you are just beginning, alternate between jogging and sprinting every few hundred yards. This will increase your heart rate to about 120-160 beats per minute which is optimum for fat burning.


How to Get Rid of Man Boobs


Swimming is another form of great cardio exercise. It is one of the best exercises you could do. Swimming involves muscles of the whole body and helps you burn a lot of calories. Aside from burning up those fats, you can also get a toned physique.

Cardio in Weights

Cardio is not just about running and doing every exercise for an extended period. You can also get cardio at weight lifting. It is no different from high-intensity interval training.

The principle of it is to boost your heart rate up at around 140-180bpm. When you lift hefty plates, your heart rate spikes up. A one minute rest is not enough to bring your heart rate to a normal level. This means that after lifting a heavy iron, your heart will still pump at a high rate.

The key to reaching cardio in weight lifting is to time rest carefully. Use a weight lifting belt whenever you lift heavy objects to avoid injuries.

Step 3, Pump Your Chest

Doing your cardio will trim off unwanted fat, not just in your chest area. You will be surprised how much it affects the subcutaneous fat covering your body. Now that you have done your cardio to burn off subcutaneous fats, not is the right time to pump your chest and build muscles.

The bench press is undeniably one of the best chest exercises. It is a compound exercise which involves the muscles of the whole chest area. Compared with other forms, this is one of the few exercises where you can load several heavy plates

The key to build muscle in the chest area, and the other parts of the body too, is to lift heavy objects in fewer repetitions. This forces you to build muscle to compensate for its anticipated hardcore lifting activities.

In Summary

How to get rid of man boobs is asked a lot of times over the last century. Because of the numerous information over the internet, it may be difficult to decipher which is the best and most reliable solution. The thing is, you just have to be patient in searching and reading credible stuff on the net.

Now that you have read this, you can start by deepening your knowledge about the food you take. You have to be careful and well informed about the food you eat. The internet can help with that a lot.

Cardio can help you burn fat and tone your physique. Right, you can’t choose the area you want to slim down. But cardio can do more than that and give you an overall slim profile.

Lastly, to build muscle, lifting heavier plates will greatly help you. You gain more muscle faster by pumping heavy iron.

Overall, do all of these with a conscious mind. Keep yourself informed about the right stuff. Don’t hesitate to read and study about the things you don’t know and the things new to you. This will help you become smarter at making decisions about your eating habit and other aspects of life as well.

Emily Brathen

Hi there! I'm Emily Brathen. I am a fitness and yoga instructor and a mom of one. Despite my hectic schedule, I still find time for doing the thing I love most - fitness and yoga. I love doing and teaching fitness and yoga because in my own little way, I am able to encourage people to take health and fitness back into their own hands.

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