How to get rid of man breasts in a month (LOSE THOSE MOOBS)

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Don’t despair if your saggy chest is getting you down because there are many things you can do to reduce your chest fat and lose those unsightly man boobs. In this article, we aim to answer the question of how to get rid of man breasts in a month

In this current “age of fitness”, many dudes feel embarrassed to show their flabby chests. Although there are no serious health conditions associated with man boobs, if you don’t feel comfortable in your own skin, it’s time to get rid of those moobs.


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Men usually gain extra tissue on their chest through regular weight gain. It is important to note that if you have gained chest fat quickly, then a visit to your doctor is well advised. Then you can check that nothing more serious is going on.

If those moobs are a result of a bad diet and a lack of exercise, you will be able to lose your male breasts by adjusting your diet, partaking in regular cardio exercise, and hitting the gym to re-sculpt your chest muscles.

But let’s not B.S here! Losing your moobs overnight isn’t going to happen but with the requisite amount of hard work and dedication, most guys will see a visible difference in as little as 30 days. And with persistence, your male chest fat could be a thing of the past in as little as a few months.

How to get rid of moobs in a month

How to get rid of man breasts in a month

It’s time for cardio

Good cardio sessions burn more calories than regular weight training. What’s particularly awesome about cardio is that the body’s metabolism stays elevated for hours after the exercise has finished.

Some great exercises to get rid of chest fat include running/jogging, cycling, jumping rope, and using a StairMaster or an elliptical trainer. You might like to read our article on how to start running when you are overweight.

A routine of 30 to 50 minutes of cardio per day four or five times per week is recommended. If you’re in a hurry, even 20 minutes four times per week should see half-decent results (if done alongside a calorie-controlled diet.)

Create a calorific deficiency

To eradicate stubborn chest fat, a reduction of calories is vital. Reducing your consumption of fats and carbs is necessary and when done in conjunction with regular cardio workouts and a schedule of strength training, real results are achievable in as little as a month or two.

To track your calorific intake, use one of the many apps or websites to assist you. The hot app right now is called MyFitnessPal and it’s available on IOS and Android.

You can also use the Fat Secret website. Fat Secret is a free calorie counter which incorporates a food journal, a nutrition database, awesome recipes, and even an exercise log.

Did you know that working out in the gym can burn up to 400 calories per hour? And more interestingly, when your gym-sess is combined with a calorie restriction, this number can rise to a whopping 600 calories per hour!!!

Hit the gym for some strength training

Lifting weights is great because not only does it burn calories, it tones the muscles and boosts testosterone levels.

Aim for four or five weight-lifting workouts per week and choose a program that covers all muscle groups. This kind of exercise will also elevate your metabolic rate and increase the body’s androgen levels.

Best exercises for moobs

  • Bench Press using a bar or dumbbells
  • Regular “old school” push-ups
  • Cable Crossovers
  • Decline press with a bar or dumbbells (good for lower chest)
  • Flyes with cables or dumbbells
  • Dumbell pullovers

We are also big fans of exercise resistance bands. These are great for intense workouts and have less impact on bones and joints than regular weights. I like the sets from Bodylastics which you can see on Amazon by clicking here.

What is gynecomastia?

Gynecomastia (often known as man boobs or moobs) is a condition in which the male chest tissue becomes larger. It is most prevalent in pubescent boys and aging men.

How to get rid of man breasts in a month

The condition is not usually a serious health risk but if associated with the following symptoms, you should consult your doctor as soon as possible.

  • Painful nipples
  • Nipple discharge
  • Loss of chest hair
  • Lumps in the chest area

Obesity in men can increase estrogen levels as men get older but in most cases, being overweight is the most common reason for man-tits.

Gynecomastia is caused when male estrogen levels are too high and become out of balance with testosterone levels.

In addition to the unappealing physical appearance, sufferers of gynecomastia can feel embarrassment and depression. If you are concerned about the mental health aspect of this issue, you should talk to your GP or a certified counselor.

In many cases, gynecomastia will reduce with time but if you’re in a hurry get a beach body for summer, cut the carbs, hit the gym, pound the streets and lose those moobs!!

Foods that can cause man breasts

The worst foods to avoid are pretty much anything unhealthy (particularly junk food). Foods that are high in fat and have a low nutritional value should be avoided.

Any foods made with refined carbs are really bad. Starchy foods like white bread, white rice, baked goods, breakfast cereals, and sweets should definitely be “off the menu”. As a general rule, check the labels and keep away from anything with added sugar.

Sugar or any of its evil associates will impede your progress in losing your male breasts. Always check the labels of food products and keep an eye out for sucrose, dextrose, fructose, and corn syrup. All of these are big no-nos.

Best eating practices to lose your man tits

It’s better to adjust your lifestyle more than your diet. Instead of signing up for a fad diet, it’s much more sensible to adopt an all-around healthier lifestyle (while maintaining a regular calorie deficit.) As long as you keep this deficit going, it’s perfectly reasonable to expect to lose 1 to 2 pounds each week by dieting alone.

Aim to consume meals with high nutritional benefits. Foods that should be finding their way into your shopping basket are whole grains, veggies, fruit, low-fat dairy foods, and any lean protein sources such as fish, chicken, and nuts.

And remember to stop giving yourself massive portions at mealtimes. Keep portions of calorie-rich foods to a minimum and fill your plate with plenty of fresh fruit and veg.

Eating regular, nutrient-dense meals is important and by choosing whole nutrient-rich foods, you can gradually lose weight and eventually leading to a reduction in your chest fat.


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Conclusion on how to get rid of man breasts in a month

If you’re tired of trying to cover your man jugs with carefully selected stealth clothing, there is hope! By adopting a clean-living and healthy lifestyle with regular cardio sessions and gym strength workouts, you will gradually lose those excess pounds and in turn, see a reduction in the size of your moobs!

A big thanks for the image Meat-Eaters eat BeefSteak, a Flickr photo by Paleo-Crossfit-Omnivore-Lowcarb-NonVegan-Meat-Diet shared under a Creative Commons (BY) license.

And to JMZ1122 Dr. Mordcai Blau for their image shared under [CC BY-SA 3.0], via Wikimedia Commons.

Everyday Ape