How To Get Rid of Man Boobs

Its no surprise many men want to know how to get rid of man boobs, a build up of fat on the chest of a male.

Its partucularly embarassing during the summer months when you can be afraid to take of your shirt and enjoy social occassions such as the pool, the beach or a hot tub.

Getting rid of man boobs will take a combined approach of diet and exercise regardless if you have 'fat man boobs' or true gynecomastia (see the article How To Tell The Difference Between Man Boobs and Gynecomastia if you are unsure)


When examining diet and how it can help get rid of man boobs many of the same principles that would apply to other healthy weight loss will still apply but there are a few small changes that can improve the speed at which you get rid of man boobs. A diet high in protein will help to build muscle when combined with resistance training (covered later). This is good for getting rid of man boobs for 2 reasons.

Firstly protein has a high thermogenic value, what this means is that it takes more energy to digest protein therefore it helps to raise our overall energy expediture, the total number of calories we use in a day. Increasing energy expenditure is a key component to healthy weight loss. Foods that are good sources of lean protein include, turkey breast, chicken, tuna steaks and salmon.

An obvious diet adjustment is to decrease the amount of fat consumed. This is a sensible idea as eating excess saturated fats from fried foods such as fries and deep fried fast food. It however important to not elimate fat altogether as fat is an important component in the building of testosterone. Testosterone which builds muscle and helps to burn fat.

Carbohydrate intake should come primarily from low GI carbohdrates such as whole grain bread and pasta and brown rice.

Exercise is also another very important tool in the fight to get rid of man boobs and both cardiovascular and resistance training play a very important role. The article 'Exercise To Get Rid of Man Boobs' goes into this issue in greater depth and will greatly increase your knowledge of how to get rid of man boobs.