For most men, man boobs can be eliminated through a combination of cardiovascular exercise, strength training and nutrition. For others, a conversation with the doctor may be needed.
Dear Davey,
I’m embarrassed to admit that I have man boobs.
It’s hard for me to even write this email, but I really have no idea how to get rid of them and you’re my only hope.
What advice do you have?
Thanks,
Ryan
Dear Ryan,
Thanks for your email and the courage to reach out.
Let’s face it: Man boobs can be a sensitive subject for men. It can be embarrassing and emasculating, despite whatever humor the name might imply.
What Causes Man Boobs?
Man boobs are generally caused by body fat, gynecomastia or some combination of the two. Often times, men gain weight in an unflattering way on top of their pectoral (chest) muscles – and this can lead to the creation of man boobs. For other men, man boobs are the result of a hormonal imbalance in a medical condition termed gynecomastia. The body produces decreased testosterone and increased estrogen, usually in response to medicine. And of course, for some people, it’s a combination of both weight gain and gynecomastia.
How to Get Rid of Man Boobs?
If your man boobs are the result of weight gain, then your remedy is a combination of cardiovascular exercise, strength training and proper diet. It’s not a magic fix, but it’s very doable. In essence, you’ll have to create a calorie deficit wherein you burn more calories than you consume – and the most effective way to do this is through exercise (and not starvation).
As cardiovascular exercise is very demanding, you’ll incinerate calories during and after your workout. Interval training is recommended for weight loss, and intervals can be practiced on a treadmill, bike, rowing machine, elliptical, etc. In a nutshell, interval training is alternating between a medium-intensity pace and a high-intensity pace.
Strength training does two things: It adds on muscle (which will burn calories all day long) and helps to shape and remodel your body, including your chest area. While a total body exercise program is recommended, put special effort into chest exercises like push-ups, the chest press, the pec fly, etc. Since you’re looking to build muscle in this area, it’s best to do a workout that combines a low number of repetitions for each exercise (6-10 reps) and heavy resistance (i.e., a lot of weight).
But if your man boobs are caused by gynecomastia due to medication, then you’ll need to talk to a physician. There may be alternative treatments, or options that are available to you. I’m not a physician, and I do understand that each situation is very different. A conversation with your doctor is strongly recommended, difficult as it may be.
But for most men, it’s a jockstrap and not a bra that is needed to treat man boobs. It’s about hitting the gym, or even exercising at home. It’s about becoming more active, stronger and healthier through exercise and proper nutrition. Man boobs are treatable, and the sooner you get the ball rolling, the better. As one of my favorite fitness quotes says: “A year from now, you’ll be glad you started today.”
I understand the pain and embarrassment that Ryan feels. I myself had gynecomastia, the development of breast tissue in males. After almost 18 years of hating my body, dieting, avoiding the beach or pools, wearing thick shirts, I finally decided I’d had enough on my 30th birthday. I consulted with physicians, plastic surgeons, and therapists, who told me that since tissue was the problem, and not weight, the only option was plastic surgery. Our body image is tied up in every part of our life, and for a gay man it can be especially horrific…. not that we have any more of a claim to suffering than straight men in this area.
My surgery was 6 weeks ago, and I feel like a new person. I still battle with body image from time to time, but it’s hard to erase 18 years of self-deprecation. I’m so grateful I faced up to my shame and confronted it head on. Even though I knew surgery was the only option, it took me months to figure out if I wanted to follow through or not. Only a doctor or plastic surgeon (I would actually recommend second and third opinions)can diagnose and recommend options.
I don’t feel like an expert in the area, but I’ve been through it. Be kind to yourself, and know that facing this head on may actually be worth it.
For the time until you are either able to burn the fat and sculpt the muscle or talk to a surgeon, there are binders. Search “compression shirts ftm” on the web and you take a look yourself. They are very snug and have a tendency to ride up oh and cause you to sweat. A lot of Female To Male trans wear them just for the visual body effects pre-surgery.
Are u gay why do u do ur exercises in ur underwear
I have had titty pecs since I can remember I think for me is partly genetic as my father has been so since he was 20 or so he said. Also some medication I used to take screws up body hornones and a few other things and I have been on these since I was 15 and aware of my body. The same emdication also makes it far easier to gain fat so was a double tit causing effect!
I shared similar thoughts to Wade but have been off these meds for about a year and a half and I think they have become less titty as my endocrine (hormonal) system rebalances and I lose my excess fat.
I wouldn’t consider plastic surgery for anything purely cosmetic but it’s a personal choice. My thoughts on my pecs have changed probably just due to being more self confident as you get older but I really appreciate a good set of shaped pecs, but have realised I will never have them!