Man breasts, also known as man boobs, are a common conversation piece among friends at card parties and afternoon football gatherings. If you are the unfortunate one on the butt end of jokes, you know firsthand how frustrating this chest fat can be. Lose the breasts and gain back your confidence by doing the right things in the gym and at the dinner table.
Step 1
Eat less food to promote overall weight loss. Spend one day tracking your caloric intake to find out how many calories you currently eat. Reduce this amount by 500 to 1,000 calories to lose weight throughout your whole body. Use an online service like The Daily Plate if you need help with tracking.
Step 2
Eat healthy foods instead of greasy, high-calorie foods. Eat chicken breasts, lean beef, eggs, low-fat dairy, fish, whole grains, fruits, vegetables and beans. Restrict your intake of fries, burgers, nachos with cheese, chips, pretzels and wings.
Step 3
Consume multiple meals during the day to keep your appetite under control and give your metabolism a nice lift. Balance each meal out with protein and complex carbs. Grilled salmon with steamed Brussels sprouts and quinoa is a meal example.
Step 4
Drink water as your only source of liquid to save yourself calories and hydrate your body. The Institute of Medicine recommends that men get approximately 3.7 liters of water a day. Give up the beer, soda, sweetened tea, slushies, lemonade, processed fruit drinks and dessert coffees.
Step 5
Hop on an elliptical machine and burn calories throughout your body while toning your chest. Place each foot on a pedal and grasp a pole in each hand at shoulder height. Move the poles back and forth as you simultaneously glide back and forth with your feet. To lose weight, the American College of Sports Medicine recommends 60 to 90 minutes of cardio. Exercise three days a week at this time frame on alternating days.
Step 6
Perform targeted weight training exercises to build muscle and give your chest a leaner appearance. Do incline bench presses, flat bench presses, decline bench presses and pec flys. Use dumbbells for all of your exercises and lift weights that allow you to do 10 to 12 reps with proper form. Execute four or five sets of each exercise and work out three days on week on noncardio days.
Tips and Warnings
- Calories in the form of liquid still lead to weight gain.
Things You'll Need
- Elliptical machine
- Dumbbells
- Incline bench
- Flat bench
- Decline bench
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