How to Lose Man Boobs by Working Out

Those embarrassing bags of fat that reside on a man's chest may be playfully called "man boobs," but for many men they can be huge sources of embarrassment and stress. Sometimes man boobs may be the result of an unalterable condition called gynecomastia, which causes the overproduction of estrogen and results in fatty deposits on the chest. The presence of man boobs also may be the result of being overweight, and a few simple exercises can help cure you of man boobs for good.

Things You'll Need

• treadmill
• elliptical machine
• weights
• workout mat

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Instructions

Burn Fat and Build Muscle

• 1

  Burn as many calories as you can, and consume fewer calories than you burn. Because man boobs are formed by the body's production of fatty tissue, the best way to burn this tissue is to do a lot of cardiovascular exercises that burn calories. These exercises will help you eliminate fat deposits and trim your figure. Running, using an elliptical machine, walking and sports are all great ways to burn calories.

• 2

  Build muscle where your fatty deposits are. Man boobs, which usually form over the pectoral muscles, may be the result of atrophied muscles that were once large and toned. These muscles can sag over time. You should do push-ups, seated presses, incline flies or bench presses that target your pectoral muscles. These will burn the fat off of the muscle and reduce the size of your man boobs.

• 3

  Keep your man boobs at bay by doing exercises to tone your muscles. Once you've successfully reduced the size of them, you should keep in mind that they can always come back. You should do exercises with less weight and more repetitions in order to keep your muscles small, firm and toned. Lifting too much weight can cause the pectoral muscles to grow in size, which can potentially result in even more robust man boobs in the future. Lifting lighter weights will allow you to keep the muscles small and keep your body fit and lean.