The abdomen is a common spot for men to develop fat, but when it appears in the chest, it can be a harder to deal with mentally. The term "man boobs" has gained a bit of recognition in movies and television shows. To get rid of a fat stomach and man boobs, you need to exercise and make dietary adjustments.
Step 1
Give up junk food. Eating foods high in saturated fat, sodium and sugar will prevent you from losing your boobs and stomach. Give up deep-fried foods, fast food, cakes, cookies, doughnuts, muffins, frozen dinners and high-fat dairy products. Keep your diet clean and eat nothing but fruits, vegetables, lean meats, low-fat dairy, whole grains, beans and fish.
Step 2
Pass on the liquid calories. Liquid calories can still add up and pad the weight on your chest and stomach. Avoid beverages that are high in sugar and calories such as soda, processed fruit drinks, milk shakes, lattes, sweetened teas and alcohol. Drink water. It keeps you hydrated and has no calories.
Step 3
Increase your meal frequency. Eating small, frequent meals throughout the day can help increase your metabolism, keep your appetite under control and give you a constant supply of energy. Start with breakfast and then eat a small meal that is a balance of protein and carbohydrates every two to three hours. A bowl of bran cereal with milk is an example of a breakfast meal.
Step 4
Perform aerobic exercise. It doesn't matter if you call it aerobic or cardiovascular exercise, it burns calories either way and you need to do it to lose the stomach and the boobs. Do cardio three times a week on alternating days for 45 to 60 minutes. Examples of things you can do include running, biking, swimming, elliptical training, stair climbing, rowing and kickboxing.
Step 5
Work your abs and chest. Building muscle in your abs and chest will help tone these areas and also help to increase your metabolism. For your chest, do incline presses, chest presses and decline presses with dumbbells and an adjustable bench. These exercises target the upper, lower and midchest areas. For your abs, do hanging leg raises, twist crunches and regular crunches. These exercises work the upper and lower abs and obliques. Do 10 to 12 reps with heavy weights for your chest exercises and 15 to 20 reps for the ab exercises. Perform three to four sets of each exercise and do these on the three alternating days of your cardio.
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