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Get Rid of Man Boobs! Home Workout Solution

First, I don’t want to offend you. There is no ‘secret’ exercise that will magically make your man breasts go away. However, let’s look at a few strategies that we can use that have a good chance of helping you get rid of male breasts:

• Increase testosterone with strength workouts that focus on lifting HEAVY for low reps
• Increase your body’s levels of fat-burning human growth hormone (HGH) by doing several high-intensity interval training (HIIT) workouts per week
• Eat less (combined with more training) to create a calorie deficit – and slow fat loss, week after week.

The importance of testosterone

Although common opinion suggests that you can’t ‘spot reduce’ fat, actual experience shows that hormone levels play a large role in where we accumulate fat.

Just look at the differences between men and women. Women’s higher estrogen levels cause them to accumulate fat in their breasts, hips and buttocks. Men, on the other hand, tend to gain belly fat.

More specifically, bodybuilders who abuse steroids (basically overloading their bodies with synthetic testosterone) eventually cause the body to produce excessive amounts of the female hormone estrogen. This leads to fat accumulation in the breasts, also known as male breasts or gynecomastia.

So, since injecting testosterone is obviously not the way to go, we need to maximize our testosterone levels, Naturally.

Lifting heavy weights in the 4-8 repetition range can help the body release greater amounts of testosterone.

Increasing testosterone with heavy, compound lifts

When it comes to testosterone release, nothing beats movements like the squat and deadlift. Your body is forced to move a LOT of weight, and muscle groups are maximally activated from head to toe.

So, ideally, you want to buy an Olympic weight set, get a few sessions of coaching on proper form (crossfit trainers are great for this kind of advice), and do 2-3 general strength workouts per week consisting of the following types of movements:

• Deadlift or Squat
• Horizontal Pressing Movement (Dumbbell Bench Press, Dumbbell Incline Press, etc.) or Vertical Pressing Movement (Dumbbell Overhead Press, Military Press)
• Horizontal Pulling Motion (Dumbbell Rows, Weighted Body Rows) / Vertical Pulling Motion (Wighted Pullups)
• [To keep your body balanced, perform horizontal pushing motions on the same days as horizontal pulling motions, vertical press on the same day as vertical pulls]

OK, but what if I’m on a budget?

Coaching – Proper form is essential to avoid injury, but you can learn most of what you need to know by watching YouTube – there are several EXCELLENT deadlift videos there, for example.

Equipment – It’s pretty hard to beat an Olympic weight set. Even if that’s all you have, you can at least do deadlifts, which many agree is the ULTIMATE strength movement – especially for hormone activation. Check Craigslist for deals, these sets can often go for around $100.

If that doesn’t work for you, experiment with sandbag training. Get an old army surplus bag, buy a few bags of pea soil and throw them in the duffel, and practice lifting that. You can do a LOT with this simple piece of equipment, and it shouldn’t cost you more than $15 or so.

As for the push and pull motions, here are some excellent options – remember that you can add weight as you gain strength by throwing some pea gravel in your backpack.

• Horizontal pressure movements – (Decline Pushup – place your feet about 2 feet off the ground. For more difficulty, try it on a DIY suspension trainer (do a Google search for several excellent tutorials).
• Vertical pressure movements – Handstand pushups (once you’ve developed pushup strength), sandbag overhead press, jackknife pushups (check YouTube for details)
• Horizontal pulling movements – Body row on DIY suspension trainer (raise feet for more effort)
• Vertical pulling movements – Pullup (no pullup bar? Throw a rolled up towel over a tree), weighted Pullups (are some weight through your belt)

How to get rid of male breasts – HIIT training to boost HGH and burn fat

HIIT consists of doing short, intense intervals of exercise followed by short rests. One option is one minute exercise, one minute rest, repeated several times.

Here are a few suggestions:

• Fat Burning HIIT Jumprope Workout – After a few minutes of warming up, alternate one minute of high-knee sprints with one minute of slower, double-leg hops. Continue for 10-15 minutes.
• Burpees Intervals– Burpees (do a YouTube search for instructions) are a PHENOMENAL total body conditioner. Alternate 60 seconds of burpees with 60 seconds of easy jumping jacks, for a total of 10-15 minutes.
• Sprint intervals – Alternate 60 seconds of intense running with 60 seconds of easier running, for a total of 10-15 minutes.

Again, these are just a few ideas. Feel free to increase or decrease work and rest periods as you see fit.

Doing a few workouts like this each week will boost the fat burning HGH. Follow each workout with a brisk 20-minute walk to take advantage of your body’s fat-burning state.

Eat Less

There are many approaches to dieting for fat loss, and some work well for certain people and not for others. To begin, I would like to propose a simple idea:

Eat until you are no longer hungry, NOT until you are full!

Eating a little less while increasing your activity with the workouts we just covered will help you gain muscle while slowly losing body fat, INCLUDING that excess male breast tissue.

Summary

So, here are three ways to attack your goal and get rid of male breasts:

• Increase testosterone and muscle mass with heavy strength training
• Increase levels of fat-burning HGH with HIIT interval training
• Eat less to create a calorie deficit

Now the only thing you have to do!

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