How To Get Rid Of Man Boobs – Complet Guide


  • Man boobs are unsightly for some men and can cause them a great deal of embarrassment. But the good news is that over 60% of men can deal with it.
  • To treat man boobs the right way, you must first find out the underlying cause.
  • Exercise and diet are the best ways to manage man boob’s condition, but there are other ways.


Do men have breasts? Of course, they do! And you’ll be surprised to know that men have milk ducts as well. However, for most men, the breast tissue doesn’t develop as much as it does in women due to the high levels of testosterone during puberty.

Many medical conditions cause the development of man boobs in men. A classic example is a gynecomastia. Gynecomastia causes breast tenderness and swelling of the breast tissue. It is mostly caused by testosterone-related issues, resulting in increased levels of estrogen in the body.

But then, for most men, man boobs are caused by the presence of excess fat in the chest. Your pectoral muscles lie under a layer of fat. So, by burning fat from your body and gaining muscle, you can resolve the embarrassing condition of man boobs.

Before we review how to get rid of man boobs, let us talk briefly about gynecomastia. 


Gynecomastia means enlarged breast with increased breast gland tissue. This condition can occur during childhood, at puberty, or even in old age. Gynecomastia in old age can be a normal change. Gynecomastia can also be due to hormonal changes, or as a side effect of medications. It can happen to either or both breasts. There’s also another condition called pseudogynecomastia. We won’t discuss this condition here, but its primary cause is obesity and a high amount of fat in the breast tissue.

Most of the time, gynecomastia does not require treatment. But for cosmetic purposes, gynecomastia may trigger self-esteem issues and cause the individual to withdraw from social activities. The condition may be treated with surgery or medications.


Characteristic symptoms of man boobs include:

  • Breast tenderness
  • Swollen breasts
  • Breast discharge

Other symptoms may manifest depending on the underlying cause. If you experience symptoms of man boobs or male breast enlargement, contact your doctor so that they find out what’s causing your condition.


Most cases of man boobs are caused by an increase in estrogen levels. Hormonal fluctuations are considered normal at different phases of life and can affect kids, teenagers entering puberty, and adult men.


Andropause is the male version of menopause. When a man enters andropause, the male sex hormones are no longer produced as much as they used to. Production of these hormones (mostly testosterone) undergoes a decline. It occurs mostly during middle age. The resulting imbalance may trigger insomnia, hair loss, and gynecomastia.


Boys produce male sex hormones (androgens), but they also produce estrogen (the female sex hormone). Sometimes, when a boy is getting into puberty, his body may produce more estrogen than testosterone. This results in gynecomastia. This condition is usually temporary and will resolve as hormonal levels rebalance.

Breast milk

Kids can develop the condition when feeding on breast milk. Breast milk contains estrogen, which explains why there might be a slight increase in estrogen levels in infants.


Amphetamines and steroids cause slight increases in estrogen levels. Of course, this can lead to gynecomastia.

Underlying medical conditions

Some medical conditions that may cause gynecomastia include chronic renal failure liver failure, testicular tumors, and hyperthyroidism.


To know what’s causing your man boobs, your doctor will inquire about your family’s medical history and your medical history. They will also do a physical examination of your genitals and breasts. In gynecomastia, the breast tissue has a diameter that’s greater than 0.5 centimeters.

If the doctor can’t figure out what’s the cause of your boobs, he or she will run some tests to check your blood hormone levels. They may also order an ultrasound or a mammogram to examine your breast tissue for any growth. Sometimes, further tests may be required, like X-rays, CT scans, MRI scans, and biopsies.



Most cases of gynecomastia don’t require treatment and resolve on their own. However, if your man boobs are caused by an underlying medical condition, then you will have to treat that condition to resolve the enlargement.

If the gynecomastia is a cause for social embarrassment or severe pain, then you’ll need surgery or medication to treat and possibly correct it.


Your doctor can use surgery to remove excess glandular tissue and breast fat. If a swollen tissue is a cause, your doctor may recommend a mastectomy, a surgery that removes excess tissue.

There are three major kinds of surgery for man boobs:

  • Breast reduction
  • Tissue excision
  • Liposuction 

Another factor to be considered is that surgery of these kinds is considered cosmetic, thus they are not covered by insurance. They may cost from $2000 – $8000 depending on where it is done. 

And like other kinds of surgery, there are few risks involved. They include:

  • Infection
  • Scarring – usually obvious and unpleasing
  • Necrosis (death of tissue)
  • Pulmonary or cardiac infections
  • Temporary or permanent numbness or sensitivity of the breast or nipple.
  • Pain takes a long time to heal.


Your doctor may prescribe medications that influence hormone levels, like raloxifene or tamoxifen.


It is practically impossible to target fat loss in a particular area of the body, but you can build up and strengthen muscles in specific regions of your body. if your goal is to lose weight, then try doing regular cardiovascular exercises, like cycling, swimming, walking, or jogging.

You can do chest workouts at home via pushups. You can also register at the local gym. There are a variety of weight machines at these gyms. Ask your trainer to teach you how to use them. Getting the right form is key. It will increase the effectiveness of the exercises and prevent injury.

You can try the following workouts at a gym:

  1. Barbell bench press

Position your barbell on the rack and set yourself to hold the medium grip.

  • Raise the bar and hold it straight above you.
  • Inhale deeply and lower the bar to your mid-chest.
  • Exhale as you return to you revert to your start position.

The duration for lowering the bar should be twice as long as raising it. After you’re done with your set, set the bar back on the rack.

  1. Pec deck machines

The first step is to select your preferred working weight using the sliding pins.

  • Adjust the seat so that the handles your chest stands at the same height.
  • Sit and grab the bar handles, and bring them toward each other while exhaling and contracting your chest.
  • Inhale and return to your start position.

Make sure your elbows are slightly bent while performing this exercise. And also arch your back. Doing these will enable you to target your chest instead of your shoulders.

  1. Bent-forward cable crossovers

Choose your preferred weight from the two sides of the machines before starting.

Position yourself in the middle and grab the machine’s handles with your palms. Palms should face down while grabbing the handles.

Lean over (with your back still flat) so that the cables align with your chest muscles.

Push down your arms and in toward each other while you exhale.

Slowly revert to your start position with an inhale.

  1. Pushups

With pushups, you can rid the boobs without using weights. Pushups are easy to do. Can you? If not, here’s how pushups work.

  • Stand and face the floor. Straight out your legs and keep your feet hip-width apart. Your hands should be apart from each other the width of your shoulder and also align with your shoulders.
  • Straighten your back and engage your core throughout the exercise. Exhale while lowering yourself very close to the floor. Inhale while returning to the start position.

Complete at least 10 reps for three sets total. If necessary, you can break for 30 seconds between sets.

  1. Cardio

There are times when you may focus on muscle building that you don’t remember cardio. But if you want to get rid of boob fat, then cardio shouldn’t be taken for granted. 

Guidelines for Physical Activity as issued by the Department of Health and Human Services include:

  • moderate-intensity exercise (150-300 minutes weekly).
  • Vigorous-intensity exercise (75-150 minutes weekly).
  • 2 or more days of muscle-strengthening exercises for every group of muscle for moderate-intensity exercise or high-intensity exercise per week.

Exercises that may be classified as cardio include:

  • Powerwalking
  • Running
  • Swimming
  • Jazzercise
  • Zumba
  • HIIT
  • Stair climbers
  • Cycling
  • Kettlebell swings
  • Rowing 

The good thing about cardio is that it has many health benefits, such as:

  • Gives your heart health a boost
  • Minimizes your risk of high cholesterol, high blood pressure, and diabetes.
  • Your chance of having a stroke is decreased.
  • Increases circulation
  • Boost supply of oxygen, which in turn improves muscle mass
  • Good for arthritis
  • Increases energy
  • Your risk of having bone fractures reduces significantly.
  • Better sleep
  • Reduces anxiety and stress


You can also get rid of your man boobs through dietary changes. Now, you should note that this is an indirect way of getting rid of man boobs. Make small changes to your eating habits and routine. If you wish to sustain your weight loss, strive to lose at least a pound each week.

Before making changes to your eating habits, you must keep a food diary so you can monitor your current food habits. Reduce your consumption of high-calorie and low-nutrient foods, such as candy, soda, and other sugary snacks. Replace them with lean proteins, whole grains, and other healthy foods.

Eating fewer calories from beverages and food doesn’t mean you’ll be left starving. Instead of worrying about the foods you’re leaving out on your diet, you can contemplate what you should add to your day. Vegetables and fruits have a small number of calories but rich in dietary fiber, water, and nutrients.

The snacks listed below contain no more than 100 calories or even less:

  • Medium banana
  • Medium apple
  • A cup of blueberries
  • Steamed green beans – one cup
  • A cup of grapes
  • A cup of bell peppers, broccoli, or carrots plus 2 tablespoons of hummus.


Your immediate environment or social circle is worth considering, because you may be around alcohol, steroids, or drugs regularly. Considering what we’ve discussed so far on man boobs, these substances might have ill effects so you should think about opting out of them.

Giving up on your vices might be a hard choice to make, especially with regards to steroids (which help with gains in some way). However, you may consider replacing with supplements.

The World Anti-Doping Agency has good reasons to make steroid use disqualifying in all major fitness events.

Healthy alternatives include:

  • Mental health therapy
  • Meditation
  • Yoga 
  • Supplements
  • Being close to nature as much as you can
  • Spending more time with a health-minded group

Man boobs are a physical feature and a cause for concern, no doubt. But taking good care of your mental health is equally important. A healthy mindset will keep your body happier and also help you to achieve your goals.


Sometimes, man boobs may cause a man to be self-conscious or embarrassed. If you’re feeling depressed or may be overwhelmed with the self-consciousness that you can no longer do your daily activities well enough, then speak to a counselor or your doctor. You can also talk to other men who have the same condition in a support group. 


To rid your chest of your man boobs, you have to create a balance between your testosterone-estrogen ratio and also shed your overall body fat.

Of course, you can achieve this with a powerful, medically-approved supplement called GYNECTROL. It contains potent, natural ingredients that can burn off chest fat and create a hormonal balance, thus reducing the size of your man boobs. These ingredients are:

  • Sclareolides
  • Guggulsterones, and
  • Caffeine 

With GYNECTROL, you’ve got nothing to lose. And with your purchase comes a free guide packed with solid exercise and nutrition advice as well as proven strategies and tips to free you of the misery that man boobs bring. 

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