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Getting rid of man boobs

What is the best way to get rid of my man moobs? Please advice.

xksonerd
xksonerd g XueKai Peh
1 Post(s)
1 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2016
Posted

I'm 65kg, and approx 174cm tall. I don't do gym but only home workout like benchpress, push ups and running but i sitll can't seems to get rid of my man boobs. I've started working out only a month ago. Please advice is there any better way to get rid my man boobs? Thanks!

cursed180
cursed180 g Cursed180
17 Post(s)
17 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2016
Posted

Progressive overload on all exercises... increase weight or reps every time you do these exercises. 5-12 reps on everything.

 

Dips(weighted) , bench press, incline press

none
NutritionMax
NutritionMax g Justin Janoska
89 Post(s)
89 Post(s) Gender: Male Goal: Bodybuilding Date Joined: May 5, 2014
Posted
Posted By: xksonerd

I'm 65kg, and approx 174cm tall. I don't do gym but only home workout like benchpress, push ups and running but i sitll can't seems to get rid of my man boobs. I've started working out only a month ago. Please advice is there any better way to get rid my man boobs? Thanks!

I wouldn't think about what exercises to do to "remove" them, that's got nothing to do with it. Life heavy, sure, but it's all diet and too much estrogen. Avoid phytoestrogens like soy, BPA, seeds, nuts, wheat, etc and cut down on carbs.

Master's in Human Nutrition PN Certified Nutritionist NASM-CPT MS Athlete For badass coaching, visit: www.nutritionmax.fit/services justin@nutritionmax.fit
jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: xksonerd

I'm 65kg, and approx 174cm tall. I don't do gym but only home workout like benchpress, push ups and running but i sitll can't seems to get rid of my man boobs. I've started working out only a month ago. Please advice is there any better way to get rid my man boobs? Thanks!

Justin (NutritionMax) is correct. Only proper nutrition and loss of body fat will make your man-boobs disappear. They are caused by poor diet, hormone imbalances, and lack of exercise. If you exercise but still don't address proper nutrition to fix the hormone imbalances, you can train your chest 24/7/365 and nothing will happen.

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
Brolle81
Brolle81 g Stefan Willard
109 Post(s)
109 Post(s) Gender: Male Goal: Bodybuilding Date Joined: September 9, 2015
Posted

What is you current body fat % . Some claim man boobs dissapear at 1 digit body fat for some. I have some fat accumilation still on my chest and is about 13-15 % bodyfat at the moment I would think. My problem area is more the love handles and lower back. Carbs have really bad influence on my I bloat up quicker then a balloon when not watching them.

cursed180
cursed180 g Cursed180
17 Post(s)
17 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2016
Posted
Posted By: NutritionMax

I wouldn't think about what exercises to do to "remove" them, that's got nothing to do with it. Life heavy, sure, but it's all diet and too much estrogen. Avoid phytoestrogens like soy, BPA, seeds, nuts, wheat, etc and cut down on carbs.

This. Progressive overload and do compound movements to improve natural hormone levels. Heavy chest exercises will help build the muscle and tighten up the area as well.

none
jcgadfly
jcgadfly g Jeff Craft
192 Post(s)
192 Post(s) Gender: Male Goal: Gain Muscle Date Joined: May 5, 2015
Posted
Posted By: NutritionMax

I wouldn't think about what exercises to do to "remove" them, that's got nothing to do with it. Life heavy, sure, but it's all diet and too much estrogen. Avoid phytoestrogens like soy, BPA, seeds, nuts, wheat, etc and cut down on carbs.

And this is the confusing part. I read research that covers both sides of the topic.

 

"Avoid soy", "Eat soy", Don't eat nuts!", "You have to eat nuts!!, "Grains are good!", "Grains are bad!"

 

My head is spinning just typing this out.

Old enough to know better, young enough not to care. I'm an eternal rookie - As soon as I stop learning I start dying.
NelsonFitness
NelsonFitness g ryan Nelson
53 Post(s)
53 Post(s) Gender: Male Goal: Gain Muscle Date Joined: August 8, 2015
Posted

To get rid of unwanted body fat excercise is great to burn calories, but when you it comes down to it dieting is what will help you. If you have a smartphone check out the my fitness pal app and enter your goals it will help you greatly! Also while excercsing keep doing what you're doing, but make sure every time you excercise you psuh yourself past your previous limits!

 

Good luck!

Action Certified Personal Trainer Certified Bro Scientist
NutritionMax
NutritionMax g Justin Janoska
89 Post(s)
89 Post(s) Gender: Male Goal: Bodybuilding Date Joined: May 5, 2014
Posted
Posted By: jcgadfly

And this is the confusing part. I read research that covers both sides of the topic.

 

"Avoid soy", "Eat soy", Don't eat nuts!", "You have to eat nuts!!, "Grains are good!", "Grains are bad!"

 

My head is spinning just typing this out.

Just depends on the context and what we're talking about here. Soy isn't inherently bad, when it's organic that is, but high amounts could be problematic. People like distort evidence (or don't know how to read studies) and make declarations based on their own bias.
Master's in Human Nutrition PN Certified Nutritionist NASM-CPT MS Athlete For badass coaching, visit: www.nutritionmax.fit/services justin@nutritionmax.fit
victorcourville
victorcourville g Victor Courville
1 Post(s)
1 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2016
Posted

I'm 60 yrs. of age and had back surgery years ago. But i lost weight fast years ago rock climbing, i was 250 and now i,m 190. But i am having a hard time getting rid of my man boobs. I eat in moderation and try not to eat fried foods. I am trying to workout mostly with dumbbells and also some situps.

average_joe_007
average_joe_007 g Average Joe
6 Post(s)
6 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2017
Posted

I'm also dealing with this problem currently and I'm seeing the improvements by following up few things-

 

1. Try to reduce your fat.

If you have moobs, you probably have belly fat and love handles too. You may not be fat overall but there still is unwanted fat on your body. Try to reduce it by maintaining a calorie deficit. Some people like us have a tendency to grow body fat in those unwanted areas. We just have to fight it by aiming to become lean.

 

2. Try to gain strenght

More strength ->You lift more weights ->You build more muscles ->You burn more fat

Compound exercises are best

 

3. Increase testosterone levels

More testosteron levels -> More strength -> You lift more weights -> You build more muscles -> You burn more fat

Look for natural supliments like Vit D, Zinc and Magnesium.

 

4. Decrease estrogen levels

I'm not able to focus on this because first three take up most of my time and consideration. There are certain foods that give rise to estrogen levels. Find them up using a google search and see if your diet has lots of them...?

 

5. Create distraction

If you develop muscles around your chest, its gonna look better. The muscle would at least create some distraction.

 

muscular strength
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