How To Get Rid Of Man Boobs With Exercise, Surgery & Supplements

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Written By Mikael

Fact Checked & Written as per the Editorial Process.

Man Boobs, the one topic that no man wants to talk about or wants to deal with.

After all, breasts are synonyms with being a woman, and men with breasts are seen as being effeminate.

How To Get Rid Of Man Boobs or Moobs

However, I get several anonymous messages about getting rid of man breasts every week by guys who feel insecure due to this stereotype.

I believe that man boobs is something we have to deal with head-on as pretending it doesn’t exist isn’t going to make the problem go away.

So, how to get rid of man boobs?

Well, this article will note down the most common ways to eliminate moobs from your life.

I’ve also included my recommendation on what you should do to get rid of your man boobs proactively.

What Are Man Boobs or Gynecomastia AKA Gyno?

Man boobs are the fatty deposits in the male breast tissue which can be caused by a hormone imbalance or weight gain.

The simplest reason for having is the increase in fat deposits in the chest area.

What Are Man Boobs or Gynecomastia AKA Gyno

This is often associated with being overweight/obese. However, some people’s body types can make them prone to having man boobs.

The clinical term for man boobs is Gynecomastia AKA Gyno. This is caused by the swelling of the male breast tissue due to reduced testosterone or increased estrogen levels.

There are several reasons for this problem, including aging, medications, puberty, or steroid abuse.

Teenagers going through puberty can often have mild Gyno due to the changes in their hormone levels. However, for most teens, their hormones even out quickly, and their moobs rapidly disappear.

But for men that have man breasts, Gynecomastia can be a nightmare.

It can be embarrassing to take your shirt off at the beach (even if you have flat abs).

It can be soul-crushing to show your man boobs to your date at the end of the night.

Even wearing tight clothes can show the world that you may require a bra.

Worst still is the underboob sweat that points to the world that you have breasts (and they sweat).

Studies have found that 30% of men have to deal with man boobs at least once in their lives (1).

In fact, the stigma of having man boobs has led to many considering different options to get rid of their man boobs.

How To Get Rid Of Man Boobs or Moobs?

To get rid of man boobs, the main focus should be to get rid of the extra fat around the chest area. Here are some ways to achieve this.

  1. Work out and exercise to burn the chest fat:
    It’s difficult to imagine weight loss of any kind without exercising. However, performing the right set of exercises can speed up the fat burn in the chest area (2).
  2. Improve your food habits with a calorie-deficient diet:
    If you want to lose weight, it’s clear that you have to follow a calorie-deficient diet plan. However, this is just the start of what you need to do to burn chest fat.
  3. Get breast surgery to remove fatty tissue in the chest:
    Talk to your doctor about breast reduction surgery for men. This is an extreme situation, and while the procedure is straightforward, it comes with risk and is very expensive (3).

Man Boobs or Moobs

Exercises To Getting Rid Of Moobs:

There are several articles by well-known publishers that claim to have found X number of exercises that promote focused fat burn on the chest.

However, there is no such thing as ‘spot reduction’ as weight loss is a full body experience.

That is why exercises at the gym to get rid of man boobs don’t require you to do hundreds of bench presses every session.

In fact, working out every part of your body can help weight loss, muscle gain, and overall strength.

Furthermore, resistance training is more effective at fat burn than cardio. That said, you shouldn’t skip your cardio if you want to get rid of those man breasts either.

Here are nine exercises that you can do to get rid of man boobs:

Pushups (15 Reps X 3 Sets):


This is probably the universal exercise that works for everything. And this is especially true when you want to strengthen the pecs and burn chest fat.

You can do this at home, at work, or at the gym. For those who want to take this exercise up a notch, widen the position of your hands. This should put more pressure on your chest.

Jumping Jacks (60 Seconds X 3 Sets):

Jumping Jacks

Jumping jacks is another easy-to-do, equipment-free exercise you can do anywhere. Do it like in PE, and you should feel the burn pretty soon. If you have physical problems, instead of jumping, you can shift your feet wide to reduce the strain on your joints.

Do sixty seconds of Jumping Jacks each time you perform three sets. This exercise should also get your blood pumping and heart rate up, making it a great warm-up.

Wall Ball Shots (60 Seconds X 3 Sets):

Wall Ball Shots

Wall Ball Shots is a full-body exercise that targets your shoulders, core, chest, glutes, hamstring, and quads. You need a medicine ball with you as you throw a basketball shot with both hands at the wall.

Be careful as the weight of the medicine ball will be challenging to catch when it comes back down. A good stance and firm footing are points to remember when using this exercise.

Reverse Cable Pulls (15 Reps X 3 Sets):

The Reverse Cable Pulls work on your back muscles and works directly at improving your chest posture and form. This exercise will require you to use the cable weight machines in the gym.

Bend over while facing the machine and putting your weight in your heels. Next, hold the handles with an underhand grip and pull towards you. Be sure to hold the position for one second before releasing to rest. You can adjust the weight according to your preference.

Renegade Row (60 Seconds X 3 Sets):

Renegade Row

Renegade Row is a multi-joint exercise that strengthens the back, shoulders, biceps, and triceps. It also works on your core.

Get to the top position of the pushup with both your hands on two dumbbells. Now pull your left arm towards the side of your body while keeping your balance with the other hand.

After holding this position for a second, return the weight back down and repeat with your right hand to complete one rep.

Overhead Walking Lunge (60 Seconds X 3 Sets):

Overhead Walking Lunge

Overhead Walking Lunge is one of my favorite exercises. It works on your glutes, quads, and hamstrings.

This is basically your regular walking lunge with an added twist.

The twist is that you have to hold two dumbbells above your head at full arm extension, which also work on your shoulders and core.

While doing this, remember to maintain your balance while you perform the lunges and do them slowly for maximum effect.

Plank To Pushup (15 Reps X 3 Sets):

Plank To Pushup

The Plank to Pushup is another simple but effect variation of the pushup that has helped millions of men and women improve upper-body and core strength.

Start with the top position of the pushup. Bend your elbows (one at a time) to move to the plank position.

After you get to the plank, just push up to the top position for a single rep.

Sprints (45 Seconds X 10 Sets):


Sprinting can help burn fat, even if it’s not as effective as resistance training.

Additionally, the cardio workout will be beneficial to you, whether you want to lose weight or not.

Time yourself to sprint at full speed for 45-60 seconds to get your heart rate up.

You can take a break for two minutes but not enough to drop your heart rate down. Start with the next 45-60 second sprint for a total of 10 sets.

Bench Press (15 Reps X 3 Sets):

Bench Press

The Bench Press is probably the most famous chest exercise routine of all time.

It works to build strength and works on your whole chest while promoting fat burn.

You can use a barbell or dumbbells, but I prefer the barbell as its steadier.

Just remember that when you bring it down, it has to touch your chest and you shouldn’t lock your elbows when you raise it either.

Tips To Remember When Exercising To Get Rid Of Man Boobs:

  • Be consistent with your workout routine as fat loss isn’t going to be an overnight result.
  • Keep increasing the intensity of your workouts so that you can get rid of your moobs faster.
  • Do more back exercise as this can help improve your posture and tighten your chest.
  • Focus on your form while working out and observe your muscles and how the contract.
  • Be flexible with your exercise and switch them up once in a while.
  • Ensure you do your calisthenics as they are effective at blasting fat and getting lean.

Diet For Eliminating Man Boobs:

You need to understand something before you move forward with your anti-moobs program:

Your diet and nutrition decision make up 90% of your potential weight loss while exercise only takes up 10%.

Diet For Eliminating Man Boobs

So, if you aren’t following the right diet plan and eating correctly, no matter the hours you spend at the gym, you aren’t going to lose weight.

And this is a fact that no miracle fat burn pill or drug is going to solve. In fact, even if you use surgery to get rid of your moobs, a poor diet is going to end up bringing back the man boobs.

What Is The Best Diet To Get Rid Of Man Boobs?

Honestly, there is no real go-to diet plan for men with swollen breast tissue.

But if you want to help yourself get rid of your moobs, you should focus on eating a calorie deficient diet.

So, you should eat fewer calories than you burn.

Or work your ass off so that you burn much more fat than you consume.

What happens here is that when your body is not getting enough energy from your diet, it switches to other sources, namely the stored fat.

Did you know that one pound of fat is produced when you eat 3,500 calories?

This means that if you wanted to lose a pound of fat, you would have to reduce your intake by 3,500 calories or burn 3,500 calories at the gym.

Furthermore, if you wanted to get rid of one pound of fat a week, you would only have to reduce your calorie intake by 500 calories per day. That’s just a few gulps of soda.

However, if you wanted to use exercise to burn 500 calories a day, you will need to run for five miles.

So, it’s easy to see which one makes sense between not drinking a few gulps of soda and running for five miles a day.

Therefore, if you want to burn fat (in your chest or otherwise), follow a calorie deficient diet.

Here, your previous workout routines will also help. This is because the exercises will burn more calories, widening the gap, and speeding up weight loss.

What To Eat (And Skip) To Get Rid Of Man Boobs?

  • Skip Processed Foods:
    Processed foods are chemically engineered to make you want to eat (and overeat) them. You know that those crisps aren’t going to be filling, but you eat them anyway, right?
    Additionally, processed foods contain high levels of salt and sodium while being low in fiber, which make you hunger faster.
  • Eat Your Veggies:
    Vegetables contain all the right macronutrients while having few calories. In fact, one plate of veggies includes the same amount of calories as a few pieces of milk chocolate.
    Veggies also have tons of fiber that is great for your digestive system while keeping you full for longer.
  • Skip Liquid Calories:
    If you are drinking something that has sugar, flavors, extracts, and soda, you are drinking liquid calories. Examples include smoothies, juices, soda, and coffee with sugar/cream.
    Like with processed foods, liquid calorie drinks are high in calories while having almost no fiber. This means you get hungry quickly while feeling bloated and sluggish.
  • Eat More Protein-Rick Foods:
    Working out to build muscle is a great way to burn moobs. But you are going to need to provide your body with sufficient amounts of protein every day if you want muscle growth.
    So, remember that not all calories are equal, and some sources are more beneficial to your health than others. Therefore, eat your pick of fish, eggs, chicken, quinoa, and dairy.

Surgery To Eliminate Chest Fat:

Male Breast Reduction surgery is a procedure where either Liposuction or Tissue Excision is used:

  • Liposuction requires the doctor to suck out the fat in the breast area. It is also used to shape and contour the breast tissue to look firm and less boob-like.
  • Tissue Excision is the more invasive of the two types and requires the doctor to cut off part of the breast tissue and fat. This one also helps contour the breast tissue to look firmer.

Surgery To Eliminate Moobs
However, the risk of Numbness, Fluid accumulation, Contour irregularities, and Infection is present with every surgery, whether minor or major.

In addition to the side effects, breast reduction surgery is also expensive.  In fact, according to the American Board Of Cosmetic Surgery, male breast reduction surgery can cost $4,845-$7,315.

This is why you should seriously consider trying other alternatives before going for surgery to get rid of your man breasts. In fact, if you are at all unsure of what to do with your man boobs, consult your doctor for some one-on-one advice.

How To Speed Up Fat Loss In The Chest?

Now, what if you wanted to exercise and eat healthily but wanted to burn your man boobs faster?

Well, if you want faster results, it’s always a good idea to consider fat burner supplements.

However, if you want a product that is designed for man boobs, Gynectrol By Crazy Bulk is for you.

Crazy Bulk Gynectrol:

Gynectrol is an all-natural supplement by Crazy Bulk that’s specially designed for men with boobs.

The natural ingredients (like Gugulipid) used are hand-picked because of their ability to bust stubborn fat while preventing muscle loss (4). In fact, using them with your chest fat burning workouts maximizes the results obtained.

The way Gynectrol works is by promoting testosterone production while suppressing estrogen levels. This helps rebalance the hormone levels to prevent an increase in man boobs.

The stable hormone levels support the oxidation of the stored fat in the breast tissue.

In addition to supporting hormone levels, Gynectrol contains potent fat loss ingredients like Caffeine and Gugulipid that promote thermogenic fat burn.

In the end, if you want to get rid of man boobs quickly, Gynectrol should be part of your anti-moobs routine.

Can You Completely Get Rid Of Chest Fat?

If you follow the right set of chest fat burning exercises, you should burn off your man boobs while getting firmer pecs.

Additionally, if you eat a calorie-deficient diet and focus on low-fat foods, it’s going to make your anti-man breast journey much easier.

Finally, taking Gynectrol By Crazy Bulk while doing the first two will magnify results and get rid of your man boobs more effectively.

But is it really possible to completely get rid of chest fat?

Well, yes and no.

What I mean by that is it is possible to burn the chest fat and build firmer chest muscles to get rid of your man boobs.

But depending on how big your breasts were, you may end up with excess flaps of skin that just hangs around (5).

In fact, according to some men, this can often be worse than having man boobs in the first place.

However, fear not as you can get rid of this excess skin with a simple surgical procedure.

That said, if the excess skin isn’t much, it can automatically be eliminated by the body. This happens when the body naturally tightens the skin and gets rid of the skin sag.

In short, yes, you can burn off the chest fat, but you may end up with some excess skin.

Additionally, do remember that you should take care of preventing your man boobs from coming back by eating healthily and regularly exercising.

You should also keep a bottle of Gynectrol in your medicine cabinet in case you notice your moobs creeping in again.

Man Boobs Can Be Eliminated

How Long Does It Take To Get Rid Of Man Breast?

The time it takes for you to get rid of your moobs depends on several factors. Additionally, it’s difficult to pinpoint exactly how many days or weeks it will take for you. After all, the results do defer from person to person.

Even so, if you put in the right amount of effort while eating healthily and working out regularly, you should get rid of your moobs within a matter of weeks.

That said, for some people who have had man boobs for a while, the stubborn fat can take a few months to be eliminated.

But take comfort in the fact that it is possible to get rid of man boobs.

Additionally, you can always use supplements like Gynectrol to speed up the process and get rid of your moobs faster.

FAQs Regarding Man Boobs:

→ Is it possible to get rid of man breast in a month?

You can start losing chest fat in a month. However, whether that’s enough for you to get rid of your moobs within a month depends on your moobs and workout routine.

→ Can these tips be used to get rid of moobs for 13-year-olds?

Yes. These tips can be used by teens to get rid of moobs. However, the supplement, Gynectrol, is designed for adults only.

→ Are there any dangers in using breast reduction surgery?

Several complications can happen to you if you go through breast reduction surgery (6).

→ Is breast reduction surgery covered under most health insurance policies?

According to most health care providers, breast reduction surgery is a selective procedure and isn’t covered under health insurance for most people.

→ Will jogging help with getting rid of moobs?

Any exercise can promote fat loss, but high-intensity and muscle building exercises are more effective.

→ Can I use another weight loss pill instead of this one?

You can use another pill, so long as it’s a thermogenic fat burner which promotes fat burn and metabolism.

→ Is it alright if I don’t use the supplement?

You don’t have to use Gynectrol but not using it will slow down the fat loss required to get rid of your man boobs.

→ How much does Gynectrol cost to buy in the US?

Gynectrol is available on the brand’s website for $61.99 and comes with FREE worldwide delivery.

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