Man boobs are protrusions on the male chest. If you have developed man boobs over the years, and you are ready to get rid of them, you need to make some adjustments to your diet and lifestyle. If you do not want to pay for liposuction or a gym membership, you can do it right from the comfort of your own neighborhood. The key is to zero in on weight loss and perform exercises that target your chest.
Step 1
Clean up your diet. Bad eating habits lead to weight gain. Weight gain leads to man boobs. To lose the boobs, lose the foods that have caused them to develop, like burgers, fries, cakes, cookies, pies, chips, frozen dinners and processed meats. Eat nothing but nutrient-dense foods like fruits, vegetables, lean meats, low-fat dairy products, seeds, nuts, whole grains and beans.
Step 2
Stop drinking high-calorie beverages. Drinks that are high in sugar and calories can cause your boobs to stay right where they are because calories count in liquid form too. Avoid beverages like soda, fruit drinks, milk shakes, sweetened teas and alcohol. Drink water or unsweet tea, as they have little to no calories, and they can help keep you hydrated, which is important for weight loss.
Step 3
Perform cardiovascular exercise. This type of exercise helps increase your caloric expenditure, which can lead to weight loss over your whole body, including your chest. Run for 45 to 60 minutes three times a week on alternating days. Start with a light 5-minute warm-up and finish with a light 5-minute cool-down.
Step 4
Perform traditional push-ups to tone your chest and build muscle. To do these, lie on your stomach with your hands below your shoulders, and with your knees and toes resting on the ground. Straighten your legs with your toes curled under, and push yourself up in the air until your arms are straight. Lower your body until you are a fist-width from the floor, then push back up. Do 12 to 15 reps and four to six sets. The whole time you do these, keep your core contracted and your back straight.
Step 5
Place your feet on a chair or your bed. Do decline push-ups the same way as traditional push-ups, and perform 12 to 15 reps and four to six sets. Decline push-ups put more emphasis on your upper chest.
Step 6
Perform incline push-ups to target your lower chest. These are done the same way as declines, except you place your hands on the chair. Do 12 to 15 reps and four to six sets.
Step 7
Finish with wide-grip push-ups. These work the width of your chest. Lie on your stomach and get into the same position you did with traditional push-ups. But this time, place your hands 6 inches wider than shoulder-width on both sides. Do 12 to 15 reps and four to six sets.
Step 8
Do your chest workout three times a week on the alternating days of your cardio.
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