I’ve been on a fitness push for the last 2 years and managed to shift 6 stone. However, my massive man boobs have remained. I’ve started seeing a girl again recently and my tits are literally bigger than hers. What can I do? Thanks.
How do I get rid of my man boobs?
r/AskMen
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Lose more weight
Lose weight, bench press, dumbbell press. Focus more on incline and fly.
You just need to lose weight to lose man boobs. Fitness is great for everything, but fitness alone won’t lose you much weight. You really just need to eat less food to lose weight.
Hit the gym
Talk to a personal trainer, they’ll be better able to give you specific advice irl by taking a complex history of your health and training than anyone here could. Depending on what’s causing it, you may even need to get surgery to remove them.
Wear a bra
For one def lose more weight and build muscle around your chest. If Gynomastasia is an issue, that would require surgery
Pushups are free and 100 a day for a couple months turned my moobs into pecs. Still have cankles though.
Push ups, overhead press, bench press, and hit your macros.
It’s probably Gynecomastia. You should ask your doctor or talk to a surgeon who specializes in Gynecomastia. They’ll be able to tell you if you just still have too much body fat or if you need surgery to fix it.
If you’ve been overweight for some time, then the “losing weight” may not take care of excess loose skin. Loose skin can’t be “lost” without surgery (not recommended). It can give the appearance that you still have boobs or a ponch/muffin top. The best way to “get rid” of that is to build muscle where the fat used to be, to essentially “fill in” the areas with muscle rather than fat. In the case of man boobs, this means working out your chest and shoulder muscles.
First, stop referring to them as your tits. The mind is the whetstone that sharpens the weapon of the tongue, and a powerful weapon it is.
Second, high reps low weights.
Third, you may need testosterone.
You lose fat in the kitchen and build muscle in the gym. Adhere to a pretty strict diet and avoid eating over 2,000 calories per day until you reach your desired appearance. That’s as simple as I can put it.
Talk to a trainer or someone you trust to show you the correct way to do pushups, bench press, dumbbell press and other chest exercises so you’re actually targeting your chest. These exercises require some practice to actually do them the right way.
Calorie deficit
24 – 36 hour fasting
Intense chest workout
( I prefer resistance bands but you do you )
Lay off the soy milk – it mimics estrogen. Also – intermittent fasting to teach your body to use fat as the primary fuel source.
First, congratulations! That’s fucking awesome.
If it’s fat, keep losing weight. If it’s breast tissue (gynecomastia), surgery to remove it. If it’s loose skin, surgery again.
I’m usually not one to advocate for surgery, but that’s really all you can do to remove what isn’t fat.
Become a woman.
Then they are just boobs and there is a broad consensus amongst varied groups that they are a positive thing.
I will see myself out.
Get her breast implants? If you can’t beat em join em 🤣
Diet is infinitely more important than exercise for losing weight. Try eating nothing but baked chicken breast (or turkey) and bananas for a few weeks. You can season the chicken however you’d like – i like cumin, thyme, pepper, garlic powder, and a lot of salt. But stay away from juice. Stay away from soda. Stay away from all sugar that isn’t in a banana or apple.
If you’re in the dating scene and your man boobs are a real issue, just go get male breast reduction surgery. Drop the $10K or whatever it costs. Get it over with and then maintain your physique. Don’t waste years or so trying to spot reduce a specific spot on your body that may not even work out very well.
Push-ups and other chest exercises. Daily for pushups then do things with weights 2 or 3 times per week.
As people have pointed out, losing weight and training your chest effectively will help. Also, ensure you are doing adequate training on your upper back too. This will help pull your shoulders back, which will help stretch your chest muscles and give you more of the “square chest” look that can help reduce the appearance of man boobs.
Best of luck brother, be confident, and don’t give up! 🙌
Help her gain weight so hers are bigger than yours again.
Chest and belly are the most difficult places to lose fat at for a man.
You don’t need to Chest specifically but a full body workout in a week and cardio.
Next to exercise it is important to eat less CALORIES.
Drink sugar free soda, less fat, … start small and it will come more easily.
It could be a few things…
You still have too much excess fat – I’d need your height and current weight to have a clearer idea of whether this is the case. Where fat gets distributed is determined by your hormone levels. The less fat you have, the more testosterone you’re likely to have compared to oestrogen. This is because your fat cells have an enzyme in them that turns testosterone into oestrogen. The more oestrogen you have, the more fat you’ll store in your chest. Solution would be continue losing weight.
You’ve lost most of the fat but it’s left loose skin on your chest which now looks like man-tits. Solution would be to train your chest harder to grow your pecs more and replace that empty space with muscle, and tighten up the loose skin in the process. This is the most likely scenario imo as 6 stone is pretty substantial. Your response will be better the younger you are, but private surgical removal of excess skin may be the only option for the sort of results you want, otherwise it will be a long (multi-year) process.
You have a long-standing hormonal imbalance which means you have low testosterone and relatively high oestrogen causing fat to deposit on your chest. This is called gynecomastia and is a legitimate medical condition. You can get a doctor to do a blood chest to check your hormone levels, which should include free and total testosterone, serum albumin, SHBG, oestradiol, and ideally LH, FSH and prolactin as well. You can also get this blood work done privately using a service like Edge (if in the UK, assuming you are as you gave weight measurements in stone) – I’ve used them and would recommend. Doc might prescribe aromatase inhibitors or TRT depending on age.
Source: biomedical scientist
lose weight. This is the only answer.
A bra
When intimate, climb on top and if she’s turned on by your boobcicles then she’s a keeper and you won’t have to worry about your moobs.
OP, are you boobs just due to your weight or something like gynecomastia? The former is going to require getting to a healthy weight. The later would need consultation with your doctor.
Brother, do not bench press and do not flat bench. Become a beast at pushups, but for the love of God don’t do ordinary pushups, they will give you more tits. If you want to think logically about all this and not trust me, thats okay. I know what I am
saying. Do diamond pushups and do knuckle pushups with your fists in a square position, hitting the shoulder. If you have access to gymnastic rings, do ring dips. Never, ever, ever do straight bar dips. They will give you in particular actual tits.
Ring dips will build you a plate of armour.
They are brutal, learn them. Also, fix that diet, I don’t care what you believe in, you need a ton of red meat, whatever you are eating isn’t working for you. It will work for lots of people, but obviously not for you. I truly truly want to help you, follow the advice and you will have a super chest in 1 year. Also, I am going to get a ton of hate for all my advice and everyone is going to start reasoning why what I am saying is not true. This is reddit after all, everyone knows so much. The choice is yours, I guarantee results. God speed, brother, and see you on the other side.
Swimming!!!!!! For real bro!!!
The more fat you have on your body, the more your body produces estrogen and less it produces Testosterone.
Estrogen naturally encourages fat to accumulate in specific areas, your chest is one of those.
The more fat you lose, the more testosterone you produce and less estrogen you produce. So naturally, as you lose body fat, you should hit a point where your body will start to just naturally put fat where a male would get it, when you gain fat initially, which is usually our gut, until it hits a point where the cascade of fat and estrogen starts again and you get boobs again.
Lost 6 stone. Bloody fantastic. How much do you weigh now?
Is it just fat or is it breast tissue? Cause there’s a difference. When you feel them, do they feel like breasts or do they feel like fat? You might need to see a doctor
What do your parents look like? Can’t beat genetics.
Lose more weight and continue to lift.
Good job so far on the hard work.
First you need to lose more weight and focus on eating enough protein. Second hit chest, shoulders, back, and arms more at least twice a week. Don’t over do it but really try to progressively overload in each exercise. You’ll build muscle in that area and it will help sculpt your chest to be smaller.
Could be hormonal imbalance, men lose testosterone as we age… might want to explore estrogen blockers or TRT of some sort with a physician
I had the same problem and after 1-2 years of working out constantly and gaining muscle everywhere except my chest, I went to get it checked out and had gynecomastia. So I needed surgery to take care of it. And no more moobs!
Weight loss follows the 80-20 rule. It’s 20% exercise, 80% what you eat. You can’t outrun your fork.
Focus on building chest muscles. The more muscles you build, the more calories they’ll need, and it will accelerate the weight loss process. 🙂
Train hard. Every day.
Live a few months on low calory. Eat less than needed.
You need to be a bit hungry 24/7.
Eat only healthy foods. Small portions, never full. Just less hungry. Make big salads.
Or cerials/musli without sugar.
Add Iso when protein powder.
Walk fast 2×30-60 min every day. And longer when stamina agree.
Contine pushups, chrunches.
Cut snacks, sugar, all alcohol.
WHEN you lost weight you wany, spoil yourself with ONE victory meal per week. Like home made meat casserole.
I lost 40kg in 6 months on this regime.
Today years after, I exercise same routines, eat same. Still no alcohol.
The luxury now, is that I must eat some extra fat on Fridays, since I lose 1-200g weight every day if not, and I am too skinny.
You can’t target fat loss. Where your body decides to concentrate fast storage is entirely genetics. As others have said, the only way is to lose more weight generally.
Only bri’ish use stone, use pounds or kg.
I’m going to second what some other people have said and say start focusing on on some upper body strength training. Keep up the dieting, maybe try to get some more calories from protein when you start lifting. More muscle means more space that the fat has to spread over. Some good beginner programs that I know of are Starting Strength, 5×5, or Juggernaut. You don’t say how old you are, but go easy the first few weeks in the gym. Focus on learning the movements, keep weight light, and give yourself plenty of time to recover.
Losing fat and gaining muscle does become quite difficult as you get in better shape. Most sources will tell you to eat 300g of protein and calorie surplus when strength training, but I found the most success eating slightly below maintenance (already carrying a surplus), and just trying to eat better foods (lean proteins, carbs from foods with good amount of fibre (vegetables), and cutting way down on simple sugars and starches.
My experience was that my weight mostly maintained with an occasional sudden drop every couple months, but I lost 6 inches off of my waist and got more toned. TBF I think I still have man boobs a bit, but I’ve been told it looks muscular now so maybe some lingering body dysmorphia.
Last point – You said you already started seeing the girl again, so presumably she already likes you bud. Don’t self sabotage yourself thinking your not good enough. I wouldn’t be surprised if the work you’ve already done is not at least part of what she is attracted too.
Are they fat or breast tissue? If fat lose more weight, if breast tissue, it will probably needs to be removed with surgery.
Everyone is saying “just lose more weight” BUT that is not always the solution for man boobs. I am pretty fit, weights and cardio 3 times a week. 68 years old, 6 ft. 200 lbs. yeah, sure I could get down to 190 but that would not impact my man boobs. I was born with larger boobs than a normal male and nothing I do changes the silhouette of my appearance. This greatly bothered me all of my life. Luckily, wifey of 45 years is ok with my body. So in my case, the only option is cosmetic surgery, but at 68, I’m just starting to be ok with it.
Get your hormones tested.
You could ask a Dr. or ND about using DIM (diindolylmethane). It’s derived from cruciferous vegetables and to my knowledge would prevent excess testosterone from converting to estrogen.
Cut sugar out of your diet. Avoid estrogens in the water (use a filter) and plastics. Lower your body fat. If that doesn’t work, plastic surgery. The latter will run into the thousands unless your man boobs are so pronounced that their removal is considered reconstructive.
Some men have a lot of breast tissue, you should talk to a professional.
Would i be correct in saying it’s not fat that creates man boobs. The presence of mammary tissue is to blame. Actual breast reduction surgery for men is the only option. Sure, you can get rid of the fat and tone the muscle but that tissue still remains.
Lose fat, grow chesticles.
Everyone’s body has a different fat distribution than everyone else – like a fingerprint. If your body stores fat in your chest, you’ll have to lose more weight.
There is NO SUCH THING as spot loss for fat. You cannot control where your body harvests fat from when scavenging for energy.
Continue to lose weight. Calories in calories out. I found OMAD and intermittent fasting helped me best. Then start working you chest to build muscle.
Just find a girl with larger tits than yours, problem solved
Like others have said – weight loss helps a lot. But otherwise, exercises that focus on your chest, but you need to make sure your form is right so you get the most out of it. Even just doing pushups everyday can do wonders for your upper body aesthetic, but again, need to do them right to see the results you want.
Could be gynecomastia.
Another similar comment of starting a PPL gym routine and maintaining current calorie intake. Build muscle, focused on upper, while at calorie deficit. 100% will work, just effort
Move body more, lift more weight, eat less food