First of all, I don’t want to mislead you. There is no ‘secret’ exercise that will magically make your man boobs disappear. HOWEVER, let’s take a look at some strategies we can employ that have a good chance of helping you get rid of man boobs:
- Boost testosterone with strength training that focuses on lifting HEAVY for low reps
- Increase your body’s levels of fat-burning human growth hormone (HGH) by doing several high-intensity interval training (HIIT) workouts per week
- Eat less (combined with more training) to create a calorie deficit and gradual fat loss, week after week.
The importance of testosterone
Although conventional wisdom suggests that you can’t ‘reduce’ fat, actual experience shows that hormone levels play an important role in where we store fat.
Just look at the differences between men and women. Women’s higher estrogen levels cause them to store fat in their breasts, hips, and buttocks. Men, on the other hand, tend to store fat in their stomachs.
More specifically, bodybuilders who abuse steroids (basically overloading their bodies with synthetic testosterone) eventually cause the body to produce excessive amounts of the female hormone estrogen. This leads to the accumulation of fat in the breasts, also called man boobs or gynecomastia.
So since injecting testosterone is obviously not the way to go, we need to maximize our testosterone levels, NATURALLY.
Lifting heavy weights in the 4-8 rep range can help the body release higher amounts of testosterone.
Increase Testosterone With Heavy And Compound Lifts
When it comes to testosterone release, nothing beats moves like the squat and deadlift. Your body is forced to move a LOT of weight and muscle groups are maximally activated from head to toe.
So, ideally, buy a set of Olympic weights, get in a couple of proper form training sessions (CrossFit trainers are great for this kind of advice), and do 2-3 general strength workouts per week that They consist of the following types of movements:
- Deadlift or squat
- Horizontal pushing movement (dumbbell bench press, dumbbell incline press, etc.) or vertical pressing movement (dumbbell bench press, military press)
- Horizontal pull movement (dumbbell rows, weighted body rows) / Vertical pull movement (weighted pull-ups)
- [To keep your body balanced, perform horizontal pushing motions on the same days as horizontal pulling motions, vertical press on the same day as vertical pulls]
OK, but what if I have a limited budget?
Training- Proper form is essential to preventing injuries, but you can learn most of what you need to know by visiting YouTube; there are several EXCELLENT videos of deadlift forms there, for example.
Equipment – It’s pretty hard to beat a set of Olympic weights. Even if that’s all you have, you can at least deadlift, which many agree is the ULTIMATE strength move, especially for hormonal activation. Check Craigslist for deals, these outfits can often cost around $100.
If that doesn’t work for you, experiment with sandbag training. Get an old army surplus duffel bag, buy some bags of gravel and throw them in the duffel bag, and practice lifting that. You can do a LOT with this simple piece of equipment, and it shouldn’t cost you more than $15 or so.
As for the push and pull moves, here are some great options: Remember that you can add weight as you gain strength by tossing some gravel into your backpack.
- Horizontal pressure movements – (Decline Pushup: Place feet about 2 feet off the ground. For added difficulty, try this on a DIY suspension trainer (do a Google search for several great tutorials).
- vertical pressure movements – Handstand push-ups (once you’ve built up the strength of the push-ups), sandbag shoulder press, jackknife push-ups (see YouTube for more details)
- Horizontal pulling movements – Body Row on DIY Suspension Trainer (raise feet for added difficulty)
- Vertical pulling movements – Pull-ups (no pull-up bar? throw a rolled-up towel on a beam), weighted pull-ups (tie a little weight through your belt)
How To Get Rid Of Man Boobs – HIIT Workout To Increase HGH And Burn Fat
HIIT involves doing short, intense intervals of exercise followed by short breaks. One option is one minute of exercise, one minute of rest, repeated several times.
Here are some suggestions:
- HIIT jump rope workout to burn fat – After a few minutes of warming up, alternate a minute of high-knee running with a minute of slower double-leg jumping. Continue for 10-15 minutes.
- belches intervals– Burpees (do a YouTube search for instructions) are a PHENOMENAL total body conditioner. Alternate 60 seconds of burpees with 60 seconds of easy jumping jacks, for a total of 10 to 15 minutes.
- race intervals – Alternate 60 seconds of intense running with 60 seconds of easy walking, for a total of 10-15 minutes.
Again, these are just a few ideas. Feel free to increase or decrease the work and rest periods as you see fit.
Doing a few exercises like this every week will increase HGH to burn fat. Follow each workout with a 20-minute brisk walk to tap into your body’s fat-burning state.
eat less
There are many approaches to dieting for fat loss, and some work well for some people and not for others. To start with, I would like to suggest a simple idea:
Eat until you are no longer hungry, NOT until you are full!
Eating a little less, while increasing your activity with the exercises just covered, will help you gain muscle while gradually losing body fat, INCLUDING that excess male breast tissue.
Summary
So, here are three ways to hit your target and get rid of man boobs:
- Increase testosterone and muscle mass with intense strength training
- Increase HGH levels to burn fat with HIIT interval training
- Eat less to create a calorie deficit
Now all that’s left is for you to get to work!