How To Get Rid Of Man Boobs

Note the motivation over to the right: just imagine how much more impressed they'll be, and how much better your odds would be, once you're in proper shape and the man boobs are GONE!

1) You're experiencing hormone fluctuations, likely causing your estrogen-to-testosterone ratio to be out of whack, and that's causing your body to store excess body fat specifically in your breasts. This is more common if you're a young man going through puberty, but even then this is not normal as you've probably noticed since most other guys this age don't have this problem. It's even worse if you're older because it's more embarrassing, but regardless it can be treated completely naturally, which I'll address at the end of this article.

2) Your body is storing fat not only in your breasts but everywhere else as well because your body fat percentage is too high and you need to lose weight. Now, this is much easier and I'm going to go over a diet and exercise regimen in this article specifically designed to burn off those man breasts very quickly.

Now, regardless of the cause, you can have a surgical breast reduction done (liposuction), you can undergo hormone therapy if you believe that they're caused by excessive estrogen in your system (possible), or if it's simply the result of a higher-than-normal body fat percentage (the most likely explanation) then all you have to do is the right exercises (which we're going to cover right now!) and the proper diet (which we're also going to cover).

Your diet is absolutely vital: even with no exercise, you can still burn off fat (although it's obviously better to have diet and exercise, you can't lose weight by eating horribly even if you are exercising well) just by using a proper diet.

There's so many different diet programs out there, and so many different ways of going about doing this that are perfectly fine and quite effective, I'm just going to give you some basic tips and information that helped me to go from 220 to 165 pounds.

The most important thing, by far, is PORTION CONTROL. The size of the portions you eat will directly affect your caloric intake, and regardless of what you're eating (some things are certainly better than others) if you're not eating fewer calories than what you're burning then you're not going to burn fat. I've found that it's totally unnecessary (and likely to drive you crazy if you try) to count calories. I know this sounds simplistic, but just try it for a few weeks and see what happens (I found that I could lose about 2 pounds per week doing this): put a smaller portion size on your plate than what you're used to, eat slowly (try to take at least 20 minutes per meal), and then *as soon as you feel SATISFIED (not "full" or "stuffed")* then STOP EATING.

I'd also advise you to definitely stay away from all sugar in general (no soda unless it's diet), white flour and starches (white potatoes are almost pure starch), and large quantities of alcohol (a daily glass of red wine or bottle of beer does more good for you than harm, so that's fine). Also, eat lots of protein, complex carbohydrates, and fiber (beans are AWESOME--they have all 3, and I like to add some chicken to them to get even more protein, but at this point I'm lifting weights and trying to pack on muscle). Fruit, green vegetables, chicken, fish, lean beef, beans as I already said, and some healthy fats like olive and fish oils are all great to make your meals out of.

Exercise will significantly increase your rate of fat loss if you're also following a proper diet. There are two different types of exercise: resistance training and cardio (aka aerobic exercise). They're both excellent, and they'll both burn plenty of calories. I'd recommend you do a combination of both if at all possible.

Remember that muscle burns a lot more calories per pound of weight than fat does, so the more muscle you've got on your frame, they more calories you'll burn just walking around day-to-day, plus it makes you look better. Also, proper high-resistance low-rep strength training (lifting heavy weights a few times each) will burn a LOT of calories, much more than you'd expect, so don't think that it won't work as well as aerobic exercise at burning calories. Also, doing those chest exercises like bench presses and pec deck work will definitely help shape those pecs to give you some nice hard and chiseled definition for when you do get rid of the fat. Work each muscle group once per week, like chest and arms on Monday, legs on Wednesday, and back and shoulders on Friday, for example.

Also, a lot of sports and activities such as running, swimming (excellent low-impact full-body workout), basketball, racket ball, paintball, etc. are just fantastic exercise and will burn plenty of calories all on their own. If you're doing any of these regularly (3 or 4 times a week), then you don't really have to do anything else, although you certainly could and I would encourage you to.

If you're going to purposely start doing cardio exercise, there's a lot of different things to chose from: running, swimming, treadmills, elliptical machine, spinning machines, stair climbers, etc. I'd recommend doing 20-30 minutes of cardio 3 times per week, unless you haven't worked out in a while and are out of shape, in which case I'd say you should start off very easily and slowly work your way up: just start walking for 20 minutes once or twice a week and carefully work your way up from there.

A friend of mine, who struggled with man boobs for years, has put together a prepackaged program for guys who are sick of the pain and shame caused by having man boobs, especially if you've tried other diets and programs before that didn't work and you suspect that your man boobs may be a result of hormonal problems (the program is all-natural, no drugs), and I highly recommend it to those that are serious about doing this-I personally saw him lose most of his chest fat in about 3 weeks time, even his doctor was surprised he did it-check it out here:

The Advanced Man-Boob Destruction Method

(that's not really what it's called, I just thought that sounded cool :) )