How to lose man boobs in weeks

Written by jeanne dober
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How to lose man boobs in weeks
Get rid of man boobs in a matter of weeks through a healthy diet and exercise. (Getty Premium images)

If you are a larger man you have probably heard the term "man boobs" or "moobs" in reference to the upper area of the chest where fat can develop. Sometimes men think they just have to live with man boobs, but this does not have to be the case. Along with a healthy diet, an exercise routine that targets the chest and upper body will help you decrease fat in the problem area and develop muscles in your chest and arms.


  1. 1

    Change your eating habits by working to remove junk food and fast food from your diet. Start eating healthy proteins, fruits and vegetables. Cut out beer and alcohol for the time being as these items are empty calories. Consult a doctor about your nutrition and ask what he recommends for your daily calorie intake. The key to weight loss is to burn more calories than you consume.

  2. 2

    Start an interval training routine consisting of cardiovascular exercise and weight training. Interval training helps you lose man boobs as quickly as possible, according to the experts at Ask Men. This routine should be about 20 to 25 minutes (you can work up to more), with 30 seconds of strenuous training and one to two minutes of easier cardio. For instance, you could do 30 seconds of push-ups, followed by one minute of jogging in place.

  3. 3

    Incorporate a wide variety of push-ups into your workout routine. Begin with your hands on the floor, shoulder-width apart, and lower yourself until your nose almost touches the floor. Keep your back straight and knees off the ground. Pause, and then raise yourself back up. Try to perform three to four sets of 10 to 15 push-ups and work to increase the amount you can do each week. Switch up the kind of push-ups you do to help you lose man boobs. Varieties include inclined push-ups, declined push-ups, push-ups with your arms wide apart and push-ups with your arms close together. Other good chest exercises include bench presses, chest presses and chest flyes.

  4. 4

    Consult your doctor to see if you have gynaecomastia, which is a hormonal condition caused by the body producing too much oestrogen and not enough testosterone.

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