"Man boobs" have gained quite a bit of notoriety in recent years in a humorous way. But to those men who are victimized by them, there is no humor to be found. The unsightly tufts of fat that have been the point of ridicule and butt of jokes can cause self confidence and self esteem issues. If you are a man with this problem, there is hope for you. You can get rid of them by dedicating yourself to some physical effort and making some lifestyle adjustments.
Step 1
Lose the bad eating habits that contributed to your boobs. Cut out the fast foods, deep-fried foods, high-fat dairy products, refined carbs and processed foods. Have your diet consist completely of energy-dense foods like lean meats, low-fat dairy, fruits, vegetables, seeds, nuts, whole grains and beans.
Step 2
Eliminate soda, processed fruit juices, sweetened teas, alcohol and high calorie coffee drinks. Calories are still calories even in the form of liquid. Replace them with calorie-free water. Drink eight to ten glasses a day.
Step 3
Crank up your metabolism. Eating every two to three hours throughout the day can keep you feeling satisfied, it can give you sustained energy levels and it can give your metabolism a boost. This all leads to more calories being burned and more fat, including the boobs, being reduced. Make your meals a balance of protein and complex carbs. An example of a meal would be a bowl of beans and brown rice.
Step 4
Perform bench presses. Building muscle in your chest can help firm it up and also increase your metabolism. To do bench presses, lie on a bench and grab the bar with a wide grip. Lift the bar of the safety pins and hold it straight above you. Slowly lower it down until it is right above your chest, then push it back up. Perform 10 to 12 reps and do 3 to 4 sets.
Step 5
Perform decline push-ups. Decline push-ups are more intense than your conventional variety and they recruit more muscle fibers due to the angle of your body. To do these, place your feet on a bench or chair and your hands on the ground directly under your shoulders. Keep your back straight and abs contracted the whole time. Push yourself up in the air until your arms are straight, then lower your body back down until you are about 4 inches above the ground. Perform 10 to 12 reps and do 3 to 4 sets.
Step 6
Use a decline bench. Decline chest presses can target the lower part of the chest. To do these, lie on the bench with your legs under the padded supports and dumbells in your hands. Press the weights straight above you and lower them down until they are at the level of your lower chest. Push them back up until they are about an inch apart. Perform 10 to 12 reps and do 3 to 4 sets.
Step 7
Perform dumbell flyes. Use the bench in a flat or inclined position to do these. Flyes put more emphasis on the sides of the chest. To do these, lie on the bench with dumbells in your hands, your arms straight above you and your palms facing either forward or towards each other. Slightly bend your elbows and lower the weights to your sides until your upper arms are parallel to the ground. Lift them back up until they are about an inch apart. Perform 10 to 12 reps and 3 to 4 sets.
Step 8
Go for a run. Now that you are eating more healthy and performing chest exercises, the last thing you need to do is cardiovascular exercise to burn the fat that is giving your boobs their appearance. Do cardio for 45 to 60 minutes 3 days a week at a moderate to high intensity. Examples of exercises are running, biking, stair stepping, swimming and jumping rope.
Tips and Warnings
- If decline push-ups are too intense, start out doing regular push-ups with your feet on the floor. Perform the chest exercises three days a week on alternating days of your cardio workout.
- If you have never exercised before, get your doctor's permission before you embark in any high intensity activities.
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