How to Get Rid Man Boobs Fast With These Tips: Explained

Declare war on the men’s boobs!

Here you can find out how to get rid of your man boobs. Depending on the cause, there are different practices that have proven themselves. After reading, you will know exactly what to do to get rid of your bosom. Don’t put your head in the sand because it’s easy than you might think!

It is estimated that every eleventh man suffers from male breasts. It is terrible for those affected. They feel uncomfortable in their skin and are reluctant to take off their tops.  This is the extra fat around your breasts or abnormal breast tissue growth. Even when the upper body is covered, the men’s breasts can often be seen, which causes shame and ridicule.

Personally, I think that man boobs is one of the biggest uncertainties of men, whatever the situation. But how do you get rid of your man boobs? Do you need surgery or do you need specific chest exercises to get rid of it?

Man boobs or gynecomastia in doctor’s language. Is something many young men run into. To know how to get rid of it, it is good to know where it comes from, or rather still comes from.

Table of Contents

1. Man boobs, fat or gynecomastia?
2. Man boobs by gynecomastia
3. Gynecomastia is most common in adolescents and steroid users
     3.1 Hormone abuse or Steroids can lead to male breasts
      3.2 Your hormone level is out of control
      3.3 Adolescent gynecomastia
4. Man boobs don’t go away
5. Man boobs by excess fat
6. Can having Man boobs be dangerous?
7. Man hiding boobs
8. So how to get rid man boobs
    8.1 You need to drink less alcohol
    8.2 Exercise and get rid of men’s breasts
           8.2.1 The following chest exercises are useful
    8.3 Change your diet
    8.4 Increase the testosterone level
    8.5 Get rid of men’s breast surgery
9. Conclusion: How to get rid of man boobs

1. Man boobs, fat or gynecomastia?

If you’re bothered by man boobs, it could be two things. You have excess fat around your breasts or you have gynecomastia. You can often tell from the breasts whether it is fat or gynecomastia.

2. Man boobs from gynecomastia

Gynecomastia is the development of breast tissue in men in an abnormal way. This has to do with an imbalance in the hormones. In other words, too much of the female hormone estrogen or too little testosterone.

As long as your hormone balance is in order, nothing can go wrong. But as soon as the female hormone estrogen skyrockets, all kinds of strange things can happen in your body. Such as the appearance of breast buds behind the nipples. This can range from swollen nipples to developing breasts that many women will envy.

Is it dangerous? In most cases not. But does it make you insecure as a man? Absolutely!

3. Gynecomastia is most common in adolescents and steroid users

      3.1 Hormone abuse or Steroids can lead to male breasts

Men who use steroids give themselves more hormones than usual. The result is that your body is completely confused. Your body wants to keep all hormones in balance, while steroids ensure that the balance is completely disrupted.

The extra testosterone provides more muscle mass, but one of the disadvantages of steroids is that you also get a large amount of the female hormone estrogen. The production of estrogen in your body becomes so big with the result: Hard breast buttons behind your nipples or even boobs.

The good news is that with single-use steroids, you don’t have to worry. The breast buds will shrink back on their own and eventually disappear.

But if you are on steroids for a longer period of time, your body can never recover and this has major consequences. The breast tissue you develop becomes hard as time goes on. The only way to get rid of your man boobs is surgery by simply cutting it off.

Especially among ambitious hobby athletes, it happens that the body’s hormonal balance is manipulated without basic specialist knowledge and without medical care. People want more performance and a better look, and hormones deliver the result.

In many cases, however, the preparations are contaminated, incorrectly dosed, or taken in combination with incompatible agents. In addition, the intake is not monitored by a doctor, and side effects are not treated.

This often leads to damage to the hormonal balance. This can result in the formation of male breasts.

       3.2 Gynecomastia: Your hormone level is out of control

As a man, you should have a lot of testosterone in your blood. In around 31% of men,  the value is clearly too low. This means that fat is increasingly stored on the breast, and additional glandular tissue is created.

The reasons for this lie in our modern lifestyle. Meat is treated with hormones and medication; we move little and have an uneven sleep.

Men who suffer from low testosterone levels not only tend to develop a male breast. They also have a holey beard growth, overweight, occasionally feel weak and limp. Your attraction to the female gender does not reach its full potential, and negative emotions are spreading.

      3.3 Gynecomastia in adolescents

Contrary to steroid users, adolescents cannot do anything about gynecomastia. As soon as we enter puberty, a lot happens in our body. Your body changes, your voice gets heavier, you get hair growth, but you can also develop gynecomastia.

The good news is that it usually only stays for 6 months to 2 years and then goes away on its own. You don’t have to do anything about this. You just have to let it go and not think about it too much.


4. Man boobs don’t go away

In some cases, the man boobs don’t go away no matter what you try. In this case, it is best to go to the plastic surgeon for a consultation. If you’re unsure about it, of course.

The plastic surgeon will ensure that the excess breast tissue is removed. But before you decide to go under the knife, it may be better to follow a weight loss and workout program. Because in 9 out of 10 cases it is not gynecomastia, but pure fat around the breasts.

To be sure it is wise to visit the doctor.

5. Man boobs by excess fat

If your man boobs are hanging like some kind of tea bags, you are probably dealing with excess fat. It may also be that you are not overweight. You may even be muscular and still have excess fat around the breasts.

Your body decides where the excess fat ends up, but your body also decides where the fat is burned first.

Often people store fat around the abdominal area, and only after that other places on the body come in. The fat that is stored first disappears last when you are on a diet.

That is why it is difficult for many people to get a belly. This is because the fat first settles around the abdominal area and disappears last.

But this does not always have to be the case, it may also be that the fat is first stored in the chest area. This makes it more difficult to get rid of the fat around your chest area.

In this case, it is important that you eat healthy and follow a good workout plan. By eating healthy you lower your fat percentage. And by training your chest muscles you ensure that your chest develops better and gets bigger. This ensures that everything is better balanced.

Are you already exercising a lot and have you already gained a lot of muscle mass but you are not getting rid of the excess fat around your chest area because your diet is probably not quite right? Then Fitchef Turbo might be something for you.

Fitchef Turbo can help you cook healthy meals every day that are ready within 15 minutes. The book contains no less than 85 recipes with a weekly plan and all kinds of tips. If you stick to these meals and not secretly eat some unhealthy snacks and exercise well. Then the man boobs will disappear by themselves.

6. Can having Man boobs be dangerous?

In most cases, it is very harmless. As mentioned above, it often occurs in adolescents and men who use steroids. But sometimes gynaecomast is caused by less innocent things. Gynaecomastia can also arise from:

  • Breast cancer
  • A side effect of certain medications
  • A response to metabolic changes in liver or kidney disease
  • A change in the production of hormones (insufficient production due to the testicle or stress)
  • hormone-producing growths on the testes or the airways
  • That is why it is wise to go to the doctor so that you have more certainty.

7. Man hiding boobs

As a man, you obviously do not want man boobs, but if you have them you will be happy with it. But there are a number of ways to hide your man boobs. Wear a tight tank-top or under-shirt under your normal clothes.

Make sure the tank top or bottom shirt is tight, very tight. In a manner of speaking, go 2 sizes narrower than your normal size. The tight ensures that the breasts are compressed, making the breasts much less visible.

Unfortunately, in many cases, you can’t help it that your man has boobs. In puberty, it is annoying to have man boobs. But in the end, you will get rid of it. Are you overweight? Then you know what to do and that is losing weight!

8. So how to get rid man boobs: You should take first Medical advice

If you have a male breast, you should first consult a doctor to find out whether you have gynecomastia or lipomastia. In addition, the individual hormone balance should be checked.

In so-called pseudo gynecomastia, you can intervene in a regulating manner. However, you have to follow a few basic principles to counteract the increased fat deposits.

    8.1 You need to drink less alcohol to get rid of your breasts

how to get rid man boobs

Alcohol is a poison and has many harmful side effects for the human body. Many alcoholic beverages help to boost your estrogen production. The female hormone supports the fat deposits on the breast and male breasts can develop.

For this reason, you should significantly reduce your alcohol consumption.

You should completely remove the following drinks:

  • beer
  • cocktails
  • Long drinks
  • Sweet wine

If you find it difficult to ban alcohol from your life, you should stick to the following drinks:

    • Clear schnapps
    • Dry wine

      8.2 Exercise and get rid of men’s breasts

While women usually do everything possible to emphasize their breasts as much as possible and to make them appear larger and fuller with various home remedies and exercises, the opposite is the case with men’s breasts. Men who have a significant “male breast” due to obesity want to do something about it.

Exercise is important when it comes to fighting men’s breasts. However, many sufferers go to the gym and train the pectoral muscles like crazy. You should definitely not do this.

The body does not burn the stored fat at the point where the stressed muscle lies. There is no local fat burning.

What your breast training does is that your chest muscle grows and your breasts gain volume. It may not be in your interest.

We recommend a balanced sports program that is aimed at reducing your body fat percentage. Limit yourself to multi-joint exercises such as squats, bench presses, pull-ups, rowing and deadlifts and supplement these with endurance sports.

      8.2.1 The following chest exercises are useful if you want to train the men’s chest away.

Bench Press

The pectoral muscle exercise par excellence, which can also help against men’s breasts, is the bench press (also called chest press ), of which there are several variants. For this, dumbbells are used to train the pectoral muscles by lifting and lowering and thereby reducing fat at the same time. The exercises are often carried out in the gym, but with a minimum of accessories and equipment for weight lifting, they can also be practised easily at home.

A simple but effective variant is the dumbbell press, in which you lie on your back on the floor. The feet are raised, and the legs bent. The arms are stretched upwards, at right angles to the upper body. Dumbbells are held in both hands, with the palms facing outward in the so-called hammer grip. Now lower your arms until your upper arms rest on the floor and slowly raise the dumbbells again. If you want to intensify the training, you only take one arm with a barbell up and down alternately.

Pushups and pushups jumps

Another classic in chest muscle building and chest muscle training is the pushups. They are repeated as often as possible, whereby you can slowly increase. Pushup jumps are somewhat more difficult and effective. It is advisable to start closely and put your arms close to your head under your shoulders. Heels, buttocks, and head form a straight line. Then you stretch your arms abruptly to get up so that your hands are briefly lifted off the floor. Spread your arms in the air and put your hands further away from your shoulders. After the explosive coming up again, you put your hands tight again.


This exercise against male breasts can be done on a bench with dumbbells or on another seat like a stool with heavy bottles as weights. You lie on your back with your feet on the floor with your legs bent. The arms are stretched straight to the side, at the level of the bed, so that they form a right angle to the body. Now you bring your arms together towards your body, like a flying movement, The arms are stretched so that the palms face each other. The elbows are slightly bent, and the arms are slowly moved outwards. You feel a stretching sensation in the chest and hold the position briefly before the arms are brought forward again to the upper body. One tightens the pectoral muscles without bringing the arms too close to each other.

Coatings on the Swiss Ball

Again, these are chest muscle exercises that are known from the gym, and that can be done at home, although they are more for advanced users. You lie on your back on the Swiss Ball so that only your upper back is supported. The feet are shoulder-width apart, the legs bent, the pelvis raised. You hold a dumbbell in both hands and stretch your arms vertically upwards. Then slowly lower your arms back towards your head. You keep them stretched and remain in this position for a few seconds with a straight line from the thighs, torso and arms.


If you buy a rowing machine at home, you can use it to train your chest muscles. Just ten minutes of pulling motion can help burn chest fat and train the pectoral muscles. After that, you can increase up to 30 minutes every few days. Ideally, this exercise should be combined with fitness training and endurance sports for general fat loss.

8.3 Change your diet

You eat a lot of industrially manufactured foods. They contain large amounts of unhealthy fats, salt and sugar. It is time for you to prepare your own food. You don’t need a diet where you count every calorie and prepare your meals from the same foods.

Just make sure you use lots of natural ingredients. Eat vegetables, fruits and high-quality meat, as well as fish. Avoid sugar and fast food. The more unprocessed food is, the more it will contribute to your health.

8.4 Increase the testosterone level and get rid of the breasts quickly

Your testosterone level plays an essential role in the development of men’s breasts. It is most likely too low. If you answer “yes” to two of the following questions, you have to change something:

  • Can you pinch your chest fat with your thumb and forefinger?
  • Do you sometimes find it difficult to get out of bed?
  • Isn’t your fat burning the fastest?
  • Do you have weak or holey beard growth?
  • Do you feel depressed sometimes?

Don’t worry if you have to answer “yes” to two or more questions. Many men suffer from low testosterone levels. To get rid of your male breast, it’s time to fix this.

Under no circumstances do I advise you to buy testosterone supplements. Injecting the hormone externally will only make your problems worse. The much smarter approach is to fix the causes of under-testosterone production.

The following steps will result in your body producing significantly more testosterone again :

  • Weight training with high weights
  • Reduction in body fat
  • Taking Tongkat Ali (insider tip)
  • At least 7 hours of sleep a day
  • More fresh air
  • More sun
  • Eat more protein

Don’t pick the points you like now. It is better if you implement them all immediately. This is how you act against your men’s chest on a broad front. It has been with you for such a long time. Imagine how great your life would be without her. Isn’t it worth the change? Decide for yourself!

     8.5 Get rid of men’s breast surgery – the doctor can help

If you are completely frustrated and want to get rid of your male breast quickly, the doctor can help you with this, as a first step, you need to see your family doctor first. He will examine you, and you will complain about your suffering. Then he transfers you to a urologist. This will determine your testosterone level and determine if you have gynecomastia.

If this is the case, it can be removed surgically.

Even if you have lipomastia, a doctor can help you. More specifically, going to a plastic surgeon will be worthwhile. This can help with liposuction to get rid of your male breast.

9. Conclusion: How to get rid man boobs

Your male breast is a big problem in your life, and it is time to solve it. The most common cause is poor nutrition, under-exercise, and low testosterone levels. You can influence all of these three factors yourself and change them in your life now.

Those who adhere to these basic rules have good chances of getting rid of their men’s breasts by losing weight. It may also be the case, that it becomes noticeable through excess skin despite the loss of body weight.

In that case: You should also consult a doctor here to discuss the possibility of surgery.

With these steps, you will get rid of your male breast, increase your testosterone level and get a more attractive body. Are you strong enough to bring about this change, or will you continue to stay in your old ways and feel sorry for yourself? And get a more attractive body. Are you strong enough to make this change, or will you continue to stay in your old habits and feel sorry for yourself?

    • Important Notice: If you’re suffering from excessive fat in the chest and want to get rid of it and looking for a solution or program then you need to check this program. 

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