How to Get Rid of Man Boobs, Moobs, Fast, At Home, Diet, Exercise, Without Weights, Surgery

How to get rid of Man Boobs
How to get rid of Man Boobs

Hey guys! Imagine a day with boobs- tired ones! Yeah, I know. Big joke. Most men wouldn’t mind a pair- as long as they are not the ones having them. Okay, let’s get a little serious. Man boobs also known as moobs is a real issue and affects quite a number of men. In this article, we are going to talk about what they are and effective ways on how to get rid of man boobs fast, at home with exercises.

Man Boobs- what are they?

According to the urban dictionary, man boobs can be defined as an abnormal enlargement of a males pectoral area often giving an illusion of being breast, but it’s commonly derived from American slang to imply abnormally enlarged breasts in a man. It is common in middle-aged men and also it’s prevalent in men of all ages who carry some extra fat.

Get rid of Man Boobs Fast
Get rid of Man Boobs Fast

First of all, it’s prudent for anyone who has man boobs to understand that not all man boobs are as a result of being fat or carrying some extra weight. It certainly does not imply that the person is not healthy or fit.

Other names:

  • Gynecomastia
  • Man boobs
  • Moobs
  • Man breasts

What Causes of Man Boobs?

There are actually two reasons/causes of having man boobs and can be categorized as follows:

  • Gynecomastia
  • Chest fat

Gynecomastia is common in teenage boys and older men and it is a condition which causes men’s breasts to swell and become larger than normal, common known causes of this condition are:

  • Hormone imbalance
  • Puberty
  • Older age
  • Sometimes affects newborn baby boys
  • Obesity
  • Side effects of some medications (especially ulcer and heart disease medications)
  • Drinking too much alcohol
  • Taking drugs
  • Use of anabolic steroids
  • Genetic disorders.

Man Boobs- Chest Fat vs Gynecomastia

It is very important for anyone who is trying to get rid of moobs to differentiate if you are really suffering from gynecomastia or just having excessive chest fat.

There are a few ways you can determine that by yourself and I will just discuss them below point by point:

  • When suffering from gynecomastia normally the breast although large it will be firm when touched and for chest fat, the breast will be soft to touch.
  • For gynecomastia, it is mostly limited to very specific ages i.e. during pubic years of 13-16 and older ages of 50 and above whilst having a chest fat is not limited to any age group and you can have man boobs at any age.
  • For gynecomastia, the breast enlargement is mostly nipple centric and the breasts will be sharply pointed whilst on the other case the breast although being big huge it’s very diffuse and mostly tend to sag.
  • As already indicated gynecomastia is hormonal but man boobs due to chest fat is diet related so if you personally know you have been indulging in unhealthy food then you should be able to easily tell that the cause of your man boobs is your food intake.

If you can establish that you are suffering from gynecomastia I would advise you to seek a medical professional who will help you and guide you on the way forward to dealing with the condition. If you are not able to tell the difference or having difficulties telling between the two I would also give you the same advice. It is also advisable to stop some of the habits which might be the cause of the condition if you do engage in them, for instance, alcohol intake, drugs and performance steroids.

How to get rid of Man Boobs Fast

We are now going to look specifically into chest fat and ways to get rid of that stubborn chest fat making you have or appear to have boobs. On all my previous articles I have discussed extensively on the causes of weight gain and it mostly always about what you eat. Now to rid of that chest fat that is making you not to feel so good about your body and how you look.

How to get rid of Moobs
Just to give an impression of what we mean by “man boobs”

Let’s now get to how to lose that extra fat on your chest and get rid of those man boobs you certainly do not want. It is important to understand that there are no magic pills to get rid of man boobs overnight. There are many products in form of creams, hormones and injections touted to help diminish moobs or tighten chest in men. Don’t fall for it.

If you do not want to go the hard work way through exercise and diet adjustment then you can consider surgical options.

Man boobs reduction- Surgery

Did you know that man boobs reduction is the second most popular cosmetic surgery for men after nose jobs? Well, now you know. There has been an increase in the number of surgeries done to reduce moobs over the years. This has been credited to the increased awareness on man boobs.


The surgery usually takes about an hour. It is carried out under general anesthesia. Techniques used include:

  • Making an incision around the nipple
  • If there is a lot of fat tissue, the incisions are extended and the nipples repositioned
  • Liposuction is used to get rid of excess fat tissue

You may have to stay in the hospital overnight. Recovery takes a few weeks to several months. All you have to deal with are sore breasts for a few weeks and scars which may take several months to fade.

Results after surgery to get rid of man boobs are permanent. However, if weight gain and hormonal imbalance factor in again, breast enlargement may recur. Adopt a healthy lifestyle, eat right and get treatment for underlying causes such as hormonal imbalances.

How to get rid of Man Boobs at Home- Naturally

First, when it comes to diet if you need to and intend to lose fat with immediate effect you have to stop eating all the junk food you find around. It is advisable to note down all that you have been eating all along and get rid of anything you find unhealthy on that list. Make a healthy diet plan which suits you and your body and health condition.

Get rid of all Junk Food
Get rid of all Junk Food to effectively deal with chest fat

If you are uncertain, about this get professional help from a qualified nutritionist or medical doctor. He will guide and help you make a good diet plan. This is what you need in your breast fat loss journey. One thing most people get wrong is declaring that they are “on a diet” without having the willpower to stay on it. It is either you are on it or you are “off diet”. My advice: once you decide on a diet plan make it a lifetime plan so that you don’t have to be on or off the diet, make it a long-term deal.

Make it a habit to eat whole unprocessed foods. Make sure you indulge yourself in weight loss friendly foods all the time even when not at home e.g. when at parties or restaurants. Drink lots of water and avoid sugary drinks especially sodas and fruit juices with added sugars. Make it a habit to eat small portions of foods, it is better to eat small portions more frequently than large sums at once. Finally, get enough rest, possibly get at least 8 hours of a good night sleep.

Exercises to get rid of man boobs

Secondly, you have to have a good and effective exercise plan. The most important thing when it comes to exercise is the willpower. Without enough willpower, you will find yourself starting on your exercise plan and stopping midway. You may not do it regularly enough as required to gain the desired results. You need to be motivated enough and do not avoid the training quest. If possible, get a trainer or a partner with whom you will motivate and push each other.

Secret number three! You will not get results if you work the chest alone. Forget about spot fat reduction. Engage in a full body workout to burn more calories. This will also help to create a balance- in how your entire body looks like.

  1. Begin by doing some jogging or running.
  2. Make this regular at least 4 or 5 times a week.
  3. At the beginning, exercise as frequently as possible
  4. Take one off and maximum two offs a week from your exercise routine.

Get a program that includes squats, pushups, planks, lunges, and crunches. For example, you can do three sets of 10 reps for each exercise. When this becomes a little easier, make it harder. Increase the reps to 15.

Use 70 percent of your workout time to do full body exercise, take 20 percent to work of your chest and the rest 10 percent you can use to do other exercises of your choice.

Chest Exercises to get rid of Man Boobs at the Gym

Do chest exercises that focus on all angles of the chest muscles. The best and most effective exercise is push-ups. Other exercises which you can do at home include and are not limited to;

  • Bench press
  • Lying fly
  • Incline fly
  • Straight-arm pullover
  • Decline bench press
  • Incline bench press

You can get a professional instructor who can guide you in creating a suitable exercise routine, especially for beginners.

Chest Burning Exercises without Weights

Stop sulking on those man boobs and start somewhere. All you need to do is make that decision today and hit the ground running. Remember the most important thing of all is the willpower to go and do. Here exercises that you can do to reduce man boobs and tighten your chest without any equipment:


Unlike what most people think, push-ups do not do spot reduction for man boobs. On the contrary, they help build and strengthen muscles underneath the breast tissue. This will give your breast more size and definition. We love ‘em muscles, eh!

Do 3-5 sets of as many push-ups as you can. Record your total number of pushups each day and aim to increase them over time. This is because the body learns how to adapt very fast. So, the more you work it the better your body adapts. That’s how you end with a built and firm chest.

Push-ups to get rid of Man Boobs
Push-ups to get rid of Man Boobs

Tip: Go gradual. If you are able to start at 100 pushups in a day like Ronaldo, well and good. Just make sure you are able to improve on that number each day. Allow your body to adapt to these changes to prevent injury especially to the back and shoulders.

Begin with a standard pushup and progressively change more challenging versions like

  • Wide grip and close grip push up
  • Clap push-up
  • Raised/one leg push-up
  • One arm push-up
  • The elevated feet
  • Elevated hands
  • Staggered hand placement
  • Alternating crossovers
  • Push-ups on a medicine ball

Tip: Keep a tight core, chest out and focus on a controlled full range of motion. (

Read more on chest workouts without weights here


Just like for belly fat, chest fat is not easy to deal with. You need to have that extra push, determination and consistency to get desired results. FACT! A combination of diet and exercise works best any day. Drop those unhealthy foods, hit the gym, and find easy to do exercises that can be performed at home without necessarily using gym equipment. Most importantly, remember that our bodies are different. DO NOT use another person’s results to measure your goals! Create programs that suit your body type and set of goals. Talk to a medical professional before you engage in any strenuous programs to rule out underlying health problems that create a contraindication.

Watch this Video on Effective Exercises to Get rid of Man Boobs

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