First of all, I don’t want to cheat on 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 workouts that focus on lifting HEAVY for low reps
  • Boost your body’s levels of the fat-burning human growth hormone (HGH) by doing several high-intensity interval training (HIIT) workouts per week
  • Eating less (combined with more training) to create a calorie deficit and gradual fat loss, week after week.

The importance of testosterone

Although general opinion suggests that you can’t ‘shrink’ 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 accumulate fat in their breasts, hips, and buttocks. Men, on the other hand, tend to accumulate fat on 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 repetition range can help the body release greater amounts of testosterone.

Increase testosterone with heavy and compound lifts

When it comes to releasing testosterone, nothing beats moves like the squat and deadlift. Your body is forced to move a LOT of weight and muscle groups are fully activated from head to toe.

So ideally you would buy a set of olympic weights, get in a couple of training sessions on proper form (crossfit trainers are great for this type of advice) and do 2-3 general strength workouts per week that consist of the following types of movements:

  • deadlift or squat
  • Horizontal pushing movement (dumbbell bench press, incline dumbbell press, etc.) or vertical pressing movement (dumbbell bench press, overhead press)
  • Horizontal pulling movement (dumbbell rows, weighted body rows) / Vertical pulling 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’m on a limited budget?

Training- Proper form is essential to prevent injury, but you can learn most of what you need to know by visiting YouTube; there are several EXCELLENT videos of deadlift forms on there, for example.

Equipment – It’s pretty hard to beat a set of Olympic weights. Even if that’s all you’ve got, you can at least deadlift, which many agree is the ULTIMATE strength move, especially for hormonal activation. Check Craigslist for deals, these sets can often be around $100.

If that doesn’t work for you, experiment with sandbag training. Get an old army surplus duffel bag, buy some gravel bags and throw them in the duffel bag, and practice lifting that. You can do a LOT with this simple kit, and it shouldn’t cost you more than $15 or so.

As for the push and pull motions, here are some great options – remember that you can add weight as you gain strength by throwing some pebble in your pack.

  • Horizontal pressure movements – (Decline Pushup: Place your feet about 2 feet off the ground. For more difficulty, try it on a DIY suspension trainer (do a google search for several great tutorials).
  • vertical pressure movements – Push-ups (once you’ve built up push-up strength), sandbag shoulder press, jackknife push-ups (check YouTube for more details)
  • Horizontal traction movements – DIY Suspension Trainer Body Row (Elevate Feet for More Difficulty)
  • Vertical traction movements – Chin-ups (no chin-up bar? throw a rolled towel over a beam), weighted chin-ups (tie some weight through your belt)

How To Get Rid Of Man Boobs – HIIT Workout To Increase HGH And Burn Fat

HIIT consists of 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 one minute of high knee running with one minute of slower jumping with both legs. Continue for 10-15 minutes.
  • burping 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 easier walking, for a total of 10-15 minutes.

Again, these are just a few ideas. Feel free to increase or decrease your 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 to lose fat, 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 we 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 attack 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!

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