Getting rid of man boobs

LegacyUser

Hi,
Simple question, is getting rid of man boobs just about general fat reduction ( i know you cant spot lose fat ), or is it also important to build chest muscles?

Kevin the Kid

I'm sure if a man just worked out on his legs he would still have man boobs.
If a man just did exercise on his chest that he would have a toned chest with a covering of fat.
In my opinion the way to get rid of man boobs is a combination of weight loss and exercise.
To tone out your chest you will need to do chest presses and chest fly's. Don't use too much weight or you will get too big in the boob region and the rest will look silly. Start with high repetition and low weight. Use about an 8 to 10lb weight and do 25 reps. If you are in the gym angle the bench at - 20% then at 0% (ie. level with the ground) then at a +45% angle. Do 3 reps at each angle and you'll see the difference if in 2 weeks if you do this workout 3-4 times a week.
Also incorporate some back exercise into your workout. Also some core workout exercises.

Another reason to not get too big in the chest is that within a couple of weeks that you start to slack off in the gym the boobs will reappear. Its best to tone your chest and not go for large muscle mass.

If you don't go to a gym try press ups and weight loss.
Good Luck

Saipanne

Kevin the Kid wrote: »

I'm sure if a man just worked out on his legs he would still have man boobs.
I'm sure that if a man just did exercise on his chest that he would have a toned chest with a covering of fat.
I'm sure the way to get rid of man boobs is a combination of weight loss and exercise.
To tone out your chest you will need to do chest presses and chest fly's. Don't use too much weight or you will get too big in the boob region and the rest will look silly. Start with high repetition and low weight. Use about an 8 to 10lb weight and do 25 reps. If you are in the gym angle the bench at - 20% then at 0% (ie. level with the ground) then at a +45% angle. Do 3 reps at each angle and you'll see the difference if in 2 weeks if you do this workout 3-4 times a week.
Also incorporate some back exercise into your workout. Also some core workout exercises.

If you don't go to a gym try press ups and weight loss.
Good Luck

Good post. I would also add trying dips, at home, if the gym ain't your thing.

Alf Veedersane

Kevin the Kid wrote: »

To tone out your chest you will need to do chest presses and chest fly's. Don't use too much weight or you will get too big in the boob region and the rest will look silly.

What exactly do you mean by 'tone'?

Kevin the Kid

Alf Veedersane wrote: »

What exactly do you mean by 'tone'?

Really ? you need to ask that question? I pity trolls.

While I'm here I should also say that the condition the moob man has might also be due to hormones. Exercise will also help issues with this but of coarse a doctor should be consulted.
I'm not allowed to post links so if you look up thehealthsite and "how to tone your chest and get rid of moobs" there is a really good piece on it

Alf Veedersane

Kevin the Kid wrote: »

Really ? you need to ask that question? I pity trolls.

It's not trolling; no need to be so defensive.

You're using a word that is misinterpreted a lot.

Do you mean strengthen or lean out? Or something else?

ancapailldorcha

OP, you need to look at your diet first and foremost. There are some great stickies on the Health and Fitness forum. Also, look up simplesciencefitness. Exercise won't do you much good if you've a bad diet. If this doesn't work after a few months, you should speak to a GP.

Alf Veedersane

If you get your food right, you'll drop bodyfat and that will help.

Weight training will also help but I wouldn't recommend just doing chest exercise. Work the whole body.

Slattsy

Take up swimming. Use the breast stroke, it'll tighten you up nicely.
Must start swimming myself.

Diet is also important obviously.

LegacyUser

If dieting and exercise don't work go visit your GP, you may have Gynacomostia which only surgery will get rid of. I myself am booked for surgery in November.

runawaybishop

Kevin the Kid wrote: »

I'm sure if a man just worked out on his legs he would still have man boobs.
If a man just did exercise on his chest that he would have a toned chest with a covering of fat.
In my opinion the way to get rid of man boobs is a combination of weight loss and exercise.
To tone out your chest you will need to do chest presses and chest fly's. Don't use too much weight or you will get too big in the boob region and the rest will look silly. Start with high repetition and low weight. Use about an 8 to 10lb weight and do 25 reps. If you are in the gym angle the bench at - 20% then at 0% (ie. level with the ground) then at a +45% angle. Do 3 reps at each angle and you'll see the difference if in 2 weeks if you do this workout 3-4 times a week.
Also incorporate some back exercise into your workout. Also some core workout exercises.

Another reason to not get too big in the chest is that within a couple of weeks that you start to slack off in the gym the boobs will reappear. Its best to tone your chest and not go for large muscle mass.

If you don't go to a gym try press ups and weight loss.
Good Luck

Broscience ftl. Tone isnt even a real thing.

After 10-15 reps you are just working on stamina, absolutely no need to go over 15. You'd get quicker results using a heavier weight and doing 5 reps. Bench is a good chest builder, flys are accessory work. No need whatsoever to do incline or decline bench.

Muscle cannot turn into fat, so no, if he stops his chest muscle will not turn into moobs.

OP - diet will be the biggest factor, but strength work will help you drop fat and retain/build muscle. Better off doing overall work and not just chest though.

D'Agger

OP I've moved this to Health & Fitness as this seems to be a forum better suited to your query - any issues contact me by PM

Mellor

Kevin the Kid wrote: »

I'm sure if a man just worked out on his legs he would still have man boobs.
If a man just did exercise on his chest that he would have a toned chest with a covering of fat.
In my opinion the way to get rid of man boobs is a combination of weight loss and exercise.
To tone out your chest you will need to do chest presses and chest fly's. Don't use too much weight or you will get too big in the boob region and the rest will look silly. Start with high repetition and low weight. Use about an 8 to 10lb weight and do 25 reps. If you are in the gym angle the bench at - 20% then at 0% (ie. level with the ground) then at a +45% angle. Do 3 reps at each angle and you'll see the difference if in 2 weeks if you do this workout 3-4 times a week.
Also incorporate some back exercise into your workout. Also some core workout exercises.

Another reason to not get too big in the chest is that within a couple of weeks that you start to slack off in the gym the boobs will reappear. Its best to tone your chest and not go for large muscle mass.

If you don't go to a gym try press ups and weight loss.
Good Luck

He doesn't need to "tone out" his chest.
He won't suddenly get too big by choosing a heavy weight.
High reps with a low weight is just as conducive to putting on size.
8-10lbs chest presses. That's ridiculously light, a waste of time. A beginner usually starts off light with 20kg (45lbs) barbell.
Chest muscle cannot turn to moobs (fat). Physically impossible.

OP, to answer your question. Losing the moobs is mostly about overall fat reduction. Building the muscle underneath won't help remove fat from the area, but it might help the appearance overall. That's said there's no reason to focus on chest more so than other areas. Do full body workouts and get your diet in check.

Kevin the Kid

Mellor wrote: »

He doesn't need to "tone out" his chest.
He won't suddenly get too big by choosing a heavy weight.
High reps with a low weight is just as conducive to putting on size.
8-10lbs chest presses. That's ridiculously light, a waste of time. A beginner usually starts off light with 20kg (45lbs) barbell.
Chest muscle cannot turn to moobs (fat). Physically impossible.

OP, to answer your question. Losing the moobs is mostly about overall fat reduction. Building the muscle underneath won't help remove fat from the area, but it might help the appearance overall. That's said there's no reason to focus on chest more so than other areas. Do full body workouts and get your diet in check.

I disagree.
Do not start with 20kg - I don't know why mellor wants to see you injure yourself but his advise is nonsense. Mellor does not know what good form is. A person lifting 10kg in the correct way does more good and less damage then a person lifting 20kg incorrectly. Please do a lesson or 2 with a professional and it will stay with you for life and help prevent injury.

I've been slipping in and out of building for years.
If you lifts heavy weight you will gain a lot more muscle mass then if you sculpts your muscle gain in a different direction.
A little research on bodybuilding dot com (sorry I'm new and can't leave links)and you will learn about developing endurance, how to gain muscle, muscular hypertrophy and different types of mussel growth, density and other good stuff.

Of course you should mix up your workout with cardio to help you burn fat but remember that building mussel in an area will also help to target an area to burn the fat in. Read mussel and fitness dot com on this also.

Your diet is the single most important thing to address if you would like to get lean and give yourself the fuel to build mussel and the energy to do it.

Do it !

Alf Veedersane

Kevin the Kid wrote: »

Of course you should mix up your workout with cardio to help you burn fat but remember that building mussel in an area will also help to target an area to burn the fat in.

Sorry, what?

You can target where burns fat now?

runawaybishop

Kevin the Kid wrote: »

I disagree.
Do not start with 20kg - I don't know why mellor wants to see you injure yourself but his advise is nonsense. Mellor does not know what good form is. A person lifting 10kg in the correct way does more good and less damage then a person lifting 20kg incorrectly. Please do a lesson or 2 with a professional and it will stay with you for life and help prevent injury.

I've been slipping in and out of building for years.
If you lifts heavy weight you will gain a lot more muscle mass then if you sculpts your muscle gain in a different direction.
A little research on bodybuilding dot com (sorry I'm new and can't leave links)and you will learn about developing endurance, how to gain muscle, muscular hypertrophy and different types of mussel growth, density and other good stuff.

Of course you should mix up your workout with cardio to help you burn fat but remember that building mussel in an area will also help to target an area to burn the fat in. Read mussel and fitness dot com on this also.

Your diet is the single most important thing to address if you would like to get lean and give yourself the fuel to build mussel and the energy to do it.

Do it !

Luls, sculpt and tone. They aren't things, stop using those terms. You cannot spot reduce fat. You have no idea if mellor knows what good form is or not. You need to realise that you will be challenged if you post things that people believe are incorrect, and you should not attack people personally for this.

A little research on bb.com will show you that trolling is a fine art, that's about all.

Thorin

God, this thread is a mess

OP, as someone who was in the same position, just focus on losing weight. Assuming you're interested in the moob-ectomy for cosmetic reasons (since this wasn't a general fitness question), don't work your chest much more than any other area. That might actually make it worse.

Depending on your body type, you'll likely build muscle mass faster than you lose the fat. Moobs don't just appear on skinny guys, so I'm going to assume you're somewhat hefty in other areas (as am I).

When I started working out and losing weight, my chest muscles bulked up while I still had a lot of fat. It was hard to tell that the size increase was actually due to muscle, and that the moobs hadn't just gotten worse! The only redeeming quality was that everything else (arms, shoulders etc) had also bulked up proportionally. If you just work on your chest, you won't even have that.

Unfortunately for me, the chest was one of the last areas to look much different after working out for a few months, so this might take a while. Best of luck!

AlanDeGenerous

Kevin the Kid wrote: »

I disagree.
Of course you should mix up your workout with cardio to help you burn fat but remember that building mussel in an area will also help to target an area to burn the fat in. Read mussel and fitness dot com on this also.

Your diet is the single most important thing to address if you would like to get lean and give yourself the fuel to build mussel and the energy to do it.

Do it !

:pac:

Alf Veedersane

Kevin the Kid

runawaybishop wrote: »

Broscience ftl. Tone isnt even a real thing.

After 10-15 reps you are just working on stamina, absolutely no need to go over 15. You'd get quicker results using a heavier weight and doing 5 reps. Bench is a good chest builder, flys are accessory work. No need whatsoever to do incline or decline bench.

Muscle cannot turn into fat, so no, if he stops his chest muscle will not turn into moobs.

OP - diet will be the biggest factor, but strength work will help you drop fat and retain/build muscle. Better off doing overall work and not just chest though.

After 15 reps you are working on stamina and fat burn and muscle growth and muscle hypertrophy. Without getting too technical there are different ways the fibers in your muscle grows. Essentially you are tearing and rebuilding the fibers. Varying your workout will help the mussel grow in different ways. Do a little research as the folks on this form are not informed correctly should we say. I'm not going to spend my time talking to deaf ears but i will say.

By inclining and declining the bench you will target different areas of the chest. You may encounter what is called regressive loading or achieve progressive loading..... but that's not for your its just for the folks who don't know about moving the bench to achieve different results. (whether a benefits or hindrance is another days argument)

If you follow runawaybiship advise you will develop mussel but it will not be sculpted above and below the chest muscle and will not look as good as it could shall we say.
runawaybishop advise reminds me of the type of guy who has big biceps but no triceps or delts making the arm look top-heavy.
Also incorporate some overhead presses with free weights (overheads haven't been mentioned yet).
Free weights are are good choice as the need for your body to steady the wobble and keep form with the movement will help the tissue develop i.e stabilizer muscles. Machines are good but can sometimes offer an unwanted resistance through the movement....but that's for another day.

Anyway Take some lessons from a trained professional. Maybe even 2 different professionals as opinions often differ. ; )

runawaybishop

Kevin the Kid wrote: »

After 15 reps you are working on stamina and fat burn and mussel growth and muscle hypertrophy. Without getting too technical there are different ways the fibers in your muscle grows. Essentially you are tearing and rebuilding the fibers. Varying your workout will help the mussel grow in different ways. Do a little research as the folks on this form are not informed correctly should we say. I'm not going to spend my time talking to deaf ears but i will say.

By inclining and declining the bench you will target different areas of the chest. You may incounter what is called regressive loading or achieve progressive loading..... but thats not for your its just for the folks who don't know about moving the bench to achieve different results. (whether a benifits or hindrence is another days argument)

If you follow runawaybiship advise you will develop mussel but it will not be sculpted above and below the chest muscel and will not look as good as it could shall we say.
runawaybishop advise reminds me of the type of guy who has big biceps but no triceps or delts making the arm look top-heavy.
Also incorporate some overhead presses with free weights (overheads havent been mentioned yet).
Free weights are are good choice as the need for your body to steady the wobble and keep form with the movement will help the tissue develop i.e stabilizer muscles. Machines are good but can sometimes offer an unwanted resistance through the movement....but that's for another day.

Anyway Take some lessons from a trained professional. Maybe even 2 different professionals as opinions often differ. ; )

Feel free to get as technical as you want, i can take it.

You don't need to go over 15 reps for hypertrophy - you recommended 25. Anything over 8 reps is grand.

There is no need to incline and decline your bench. The guy hasn't lifted before, flat bench is all he needs to worry about. FYI - your chest muscle is a single muscle, its not broken into middle/top/bottom.

Lol at sculpting mussel!

Gummy Panda

OP its all diet unless you have some form of gynecomastia. Unfortunately there is no magic bullet but that also means it will be straight forward process to resolve:

1. Create calorie deficit
2. Do some resistance training to spare lbm
3. have patience (the hardest part)

Mellor

Kevin the Kid wrote: »

Do not start with 20kg - I don't know why mellor wants to see you injure yourself but his advise is nonsense. Mellor does not know what good form is. A person lifting 10kg in the correct way does more good and less damage then a person lifting 20kg incorrectly.

You haven't actually disproved anything I've said. You just made up some nonsense about me not knowing good form. It makes absolutely no sense. Lifting 10kg with bad form will do more damage than 20kg with good form. You didn't even suggest 10kg, you said 8-10lbs, which is 3.5-4.5kg. Good luck with that.
20kg isn't heavy for working the chest. For example, a simple press up will provide much more resistance, 50-70kg or more depending on the OPs weight.

Of course you should mix up your workout with cardio to help you burn fat but remember that building mussel in an area will also help to target an area to burn the fat in. Read mussel and fitness dot com on this also.

No you won't. Luckily, the OP stated that he knows you cant do that so he probably has you pegged already.

Your diet is the single most important thing to address if you would like to get lean and give yourself the fuel to build mussel and the energy to do it.

I agree. As I suggested

Mellor wrote:

Do full body workouts and get your diet in check.

Kevin the Kid wrote: »

After 15 reps you are working on stamina and fat burn and muscle growth and muscle hypertrophy. Without getting too technical there are different ways the fibers in your muscle grows.

Hypertrophy is muscle growth, by definition. Not sure whey you keep listing them separately.
And you are contradicting yourself. Above you say above 15 reps for growth.
But earlier you said;

If you lifts heavy weight you will gain a lot more muscle mass then if you sculpts your muscle gain in a different direction.

Anything anybody points out your flaws you post some childish crap about how they remind you of a random gym stereotype. But you are just spouting broscience. "I gots mussle knowledge bro".

Blacktie.

Is it just me or has this forum seen more trolls lately?

chopper6

Beer is a bastard for causing man boobs.

If you want to get rid of them but still have a tipple move to a spirit with diet mixer.
Ideally though you should cut out booze completely for about the three months

chopper6

Beer is a bastard for causing man boobs.

If you want to get rid of them but still have a tipple move to a spirit with diet mixer.
Ideally though you should cut out booze completely for about the three months

mcbobbyb

Kevin the Kid wrote:

I disagree. Do not start with 20kg - I don't know why mellor wants to see you injure yourself but his advise is nonsense. Mellor does not know what good form is. A person lifting 10kg in the correct way does more good and less damage then a person lifting 20kg incorrectly. Please do a lesson or 2 with a professional and it will stay with you for life and help prevent injury.

Kevin the Kid wrote:

I've been slipping in and out of building for years. If you lifts heavy weight you will gain a lot more muscle mass then if you sculpts your muscle gain in a different direction. A little research on bodybuilding dot com (sorry I'm new and can't leave links)and you will learn about developing endurance, how to gain muscle, muscular hypertrophy and different types of mussel growth, density and other good stuff.

Kevin the Kid wrote:

Of course you should mix up your workout with cardio to help you burn fat but remember that building mussel in an area will also help to target an area to burn the fat in. Read mussel and fitness dot com on this also.

Kevin the Kid wrote:

Your diet is the single most important thing to address if you would like to get lean and give yourself the fuel to build mussel and the energy to do it.

I peronally dont think you can do research on bb.com. Theres no doubt diet is the way to go with some resistance work.
If your chest area is the worst part for gaining fat, like stomach can be its likely to be the last area it will shift from. Lifes a bitch like that. Look how many skinny fat people there are.











I

Celly Smunt

I'd drop the carbs. Simple as that and you'll see results.Dont drop your calories that's totally counterproductive as you will hinder the progression on the rest of your body for the sake of your chest.

Cut sugar and work the legs,the legs are your fat burning factory.

As for workouts,I'd probably suggest 5x5 for the chest to keep strength as the key goal until you drop the fat.Maybe some light cardio, 20 minute brisk hill walk prior to every session.

Gummy Panda

Celly Smunt wrote: »

I'd drop the carbs. Simple as that and you'll see results.Dont drop your calories that's totally counterproductive as you will hinder the progression on the rest of your body for the sake of your chest.

Cut sugar and work the legs,the legs are your fat burning factory.

As for workouts,I'd probably suggest 5x5 for the chest to keep strength as the key goal until you drop the fat.Maybe some light cardio, 20 minute brisk hill walk prior to every session.

He has to drop calories as well. Removing one macro to replace with another is not going to help

fungie

Celly Smunt wrote: »

I'd drop the carbs. Simple as that and you'll see results.Dont drop your calories that's totally counterproductive as you will hinder the progression on the rest of your body for the sake of your chest.

Cut sugar and work the legs,the legs are your fat burning factory.

This is bull****