5 Tips to Lose Your Man Boobs

Aug 3rd, 2007 by Mehdi Tags: ,

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Question. One reader contacted me with the following question:

“Hi Mehdi. I really enjoy reading your strength training blog. I’ll start your Beginner Strength Training Program soon.

My question: I’m 1m69 and 64kg (5′7″/140lbs) I have a lot of weight around my pelvis area and chest. Which exercises do you recommend to lose my “man boobs”: the fat around my chest?”


Man BoobsAnswer. Man boobs are common. They have several causes:

  • High body fat
  • Overdeveloped chest muscles
  • Bad posture
  • Gynecomastia

Here are 5 ways to lose your man boobs.


1. Beginner Strength Training Program. Train your whole body, not only your chest. Focus on total body development. The Beginner Strength Training Program will help you achieve this. The Overhead Press & Bench Press build muscles in chest & shoulders. Deadlifts pack muscles on your back & traps.


2. Shoulders Back. Stand aside a mirror. Put your shoulders back & down. Check back the mirror. Forward rolling of the shoulders equals man boobs.


3. Lose the Fat. Cut the junk food. Focus on building muscles. Apply the tips to lose fat & build muscle.


4. Get Stronger. The stronger you are, the stronger you’ll look. Focus on increasing your Deadlift, Squat, Overhead Press, …


5. Gynecomastia. In some cases, your man boobs won’t go away using the above tips. Reason: gynecomastia — enlarged mammary glands. Steroids are a popular cause. Stay away from them. The only solution to gynecomastia is surgery.


Tired of the way you look? You want to build muscle & lose fat while getting stronger? Click here to download my 52 pages 100% FREE eBook.


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14 Responses to “5 Tips to Lose Your Man Boobs”

  1. on 04 Aug 2007 at 3:00 am1Rob

    I believe that man boobs are most likely due to a hormonal imbalance in favor of estrogen. The solution is to lean the hormones over towards Testosterone and limit estrogen.

    The way I would suggest to do this, is to increase the consumption of good fats

    Eliminate starchy carbohydrates in favor of protein, vegetable and fat based meals

    Train the entire body. Focus on increasing testosterone and human growth hormone. Do this by exercising in a hormonally correct way, that is, train 3x a week and never with two training sessions two days in a row. Train in the 6 to 9 rep range focusing on creating a hormonal response which cranks out the testosterone.

    Add in Essential Fats like Udo’s Oil to further increase thermogenics (burn fat) and to increase testosterone.

    Eat a good Glutamine Supplement as well. Glutamine helps in the recovery / repair process and more importantly, reduces stress, thereby reducing cortisol, and FURTHER increasing testosterone.

    It’s as simple as eating a hormonally correct diet, reducing stress and training the entire body

  2. on 04 Aug 2007 at 8:47 am2Mehdi

    Good advice Rob. You know your stuff. Fish oil & saturated fats will increase testosterone levels, I agree. Add to this Squats & Deadlifts, it’s only a matter of time before it goes away. Except for the rare cases who suffer from Gynecomastia. But I’d say that’s a minority.

    Great blog you have btw, 300lbs lost is a lot!

  3. on 04 Aug 2007 at 7:58 pm3IrishJay

    Be sure to supplement with zinc as well

    Research has shown this aids in the production of testosterone.

    One thing I will add is that I am very anti-testosterone booster. I have a nice little story about my years of test boosters/pro-hormone abuse and its effect on your body, but that will be for a later date.

    Taking anything that will unnaturally increase your test beyond what your body is meant to produce has the potential of causing issues down the road. That goes with Tribulus. 6-OXO, Fenotest… anything. If you nutritionally support your body in a healthy manner and follow a fitness/lifting regimen, you will be in good shape.

    That does not take into consideration genetic issues, age decline of test and environmental issues which may cause low test.

    If you would like I would be glad to tell you about my story and my recovery to be back to normal again.

  4. on 04 Aug 2007 at 8:09 pm4Mehdi

    Thanks for the comments Jay. Zinc is indeed good for testosterone levels & sleep.

    I think the same way you do. In 10 years of strength training, I never used anything else than whey, fish oil & vitamins. Haven’t even used creatine. I don’t trust supplement companies and I don’t like the idea of getting chemicals in my body. I stopped using vitamins for that same reason. And I’ll eventually stop using whey too.

    I’d really like to hear your story Jay. I could use it as the topic of a post. I’m very anti-steroid/pro-hormones/supplements, especially when we’re talking about beginners who have not yet a base of strength training/nutrition. Feel free to use the contact form. Thank in advance Jay.

  5. on 04 Aug 2007 at 8:20 pm5IrishJay

    will do.

    I will send you that e-mail tomorrow. Today will be a busy day and I want to make it as detailed as possible. :)

  6. on 04 Aug 2007 at 8:24 pm6Mehdi

    Hah, ok. I’ve sent you an e-mail. You can reply back on the e-mail, will make your life easier.

    Thanks again Jay.

  7. on 04 Aug 2007 at 9:16 pm7Rob

    I agree as well with testosterone boosters. I do not supplement with them because I feel that it’s the body that can create and increase testosterone naturally with the right stimulation..ie: Heavy training, deadlifts, bench and squats etc.

    train hard, train smart and T will be oozing out into your bloodstream.

    I am totally natural.

    that said, I believe creatine and glutamine to be natural occuring substances and are required for good health and hormonal control. Other than those two things, the rest of my “supplements” are just good whole foods and essential fats.

    Eat well, train hard and the body does the rest

    Best
    Rob

  8. on 04 Aug 2007 at 9:21 pm8Mehdi

    No need to defend yourself Rob. You gave good advice. This wasn’t a personal attack to you coming from me or Jay. Just a generalisation about supplements.
    Totally agree with the train smart, eat smart, repeat. My philosophy too.

  9. on 04 Aug 2007 at 9:42 pm9Rob

    None taken Mehdi.

    I was just participating in the discussion.

    Great site, lots of great tips and lists.

  10. on 04 Aug 2007 at 9:48 pm10Mehdi

    Ok then. Thanks for participating & thanks for the kind words on the blog. It’s very motivating.

  11. on 09 Aug 2007 at 8:34 pm11Micah

    Great post!! I would love the see the next post in the series , “5 tips on how to lose that beer belly.”

  12. on 09 Aug 2007 at 9:48 pm12Mehdi

    I’ve put it on my todo list, Micah. Thanks for giving me the idea.

  13. on 30 Sep 2007 at 6:28 pm13Mantari

    “2. Shoulders Back. Stand aside a mirror. Put your shoulders back & down. Check back the mirror. Forward rolling of the shoulders equals man boobs.”

    You might want to reword this. I’m having trouble making sense of it.

    “Put your shoulders back & down.” = Do what how?
    “Check back the mirror” = Do what with the mirror?
    “Forward rolling of the shoulders” = ?

  14. on 30 Sep 2007 at 7:38 pm14Mehdi

    Shoulders back & down : shoulder retraction. Forward rolling is shoulder protraction.

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