Remove Chest Fat

Male Breast Reduction Tips & Guide


There are several factors that contribute to breast formation in men. OhMyMoobs

Too much fat in the breasts

Loose skin that provides 'hanging breasts'

Enlarged clod discs or too much glandular tissue

Excessive use of alcohol

Anabolic steroids

Liver or kidney disease


One of the major causes of man boobs is obesity. Because breasts - in both men and women - partly consist of fat, your weight has a lot of influence on your breast formation. If you are overweight or even obese, you increase the chance of man boobs. The more fat you have, the more fat will accumulate on your chest. An excess of fat also causes the production of leptin, a hormone that reduces the production of testosterone. And this in turn leads to more breast formation.


Growing up is not fun for many people, but if you find yourself getting more and more bothered by man boobs while you're older, that's totally annoying. From a year or 50 on, the production of testosterone in your body will decrease. This male hormone prevents breast formation, so if you have less testosterone, the chance of man boobs is greater.

Breast forming in the man

Excessive use of Alcohol

Drinking too much alcohol also contributes to the growth of your male breasts. First of all, you'll be quicker if you drink alcohol, because there are a lot of calories in alcoholic drinks and you often drink in combination with a snack. In addition, beer is known to increase the estrogen level. Estrogen is a hormone that occurs mainly in women in high mater and stimulates breast growth. If you want to avoid breast formation as a man, then it is better not to take too much beer and other alcoholic beverages.

Anabolic Steroids

Some bodybuilders and athletes use anabolic steroids to improve their sport performance and increase their muscles. You've probably seen a man who uses anabolic steroids: the muscles are then abnormally large. However, your muscles are not the only parts of the body that 'swell' through the use of these synthetic hormones. In the body, anabolics work basically as testosterone, but the body can also convert the steroids into estrogen, a female hormone that promotes breast growth. In addition, your chest muscles will be bigger, so your man boobs can stand out more.

A Healthy Diet

Because fat often plays a role in man boobs, it is advisable to eat healthy. Reduce your intake of carbohydrates, avoid sugars and replace high-fat foods with lean meats and foods with sufficient protein. Fruit and vegetables are good for your body and your weight, so here you can eat a lot. Does this mean that you have to change your entire lifestyle? It is really worth it in most cases. Not only to reduce your male breasts, but also to feel better in your skin and to feel fitter.

Shoulders Backwards

Nobody looks good with hanging shoulders and a collapsed position. If you suffer from man boobs, even such a bad attitude will only emphasize your downsides. Therefore, make sure you learn a better attitude yourself. Stand upright, tighten your abs and pull your shoulders backwards. So you look a lot better and your men's breasts fall less. And the best part is: you have immediate results!

Male Breast Fat
Male Breast Tips

Reduce man boobs with Training

Your diet has a big influence on your fat percentage, but does not underestimate the power of a good workout either. By combining cardio and strength training, you get more muscles and you lose fat. Your body will convert the food you eat into muscle and no longer into fat. And that in turn has a positive effect on your breast formation. In addition, you make more testosterone when you do strength training. Try to exercise at least three times a week to achieve quick results.

What does an Effective Workout Look Like?

The exercises below will help you to reduce your man's boobs.

Warming up

Before you start your workout, it is important that you warm up your muscles. This way you reduce the chance of injuries and muscle pain. To get warm, you can cycle or jog, but rowing is also a good option. This is how you train the muscles in your arms and breasts, the area that you want to tackle.


Everyone knows how to do a push-up, right? Put your hands on shoulder width on the ground and keep your body straight by tightening your core. Slowly lower yourself until your chest almost touches the ground. Hold this position for a second and then slowly move up again. For the variation: once you are above, take one hand off the ground and point you up. Your body is now turning a quarter. Then do this with the other side.

Diamond push-ups

This exercise is similar to the normal push-up, but is slightly different because you put your hands closer together. Your thumb and index fingers touch each other. Keep your elbows taut along your body to train your muscles as well as possible. Slowly lower your body and then up again.

Bench Press

To make the muscles in your arms and breasts stronger, you can start with bench presses. Here you lie on your back on a bench and press a barbell bar with dumbbells slowly upwards. Instead of a barbell, you can also use two separate dumbbells and press them up.

Hormones and Medicines

The amount of testosterone and estrogen that your body produces affects your man's boobs. Stimulating the production of estrogen and stimulating that of testosterone can therefore help to get rid of it again. Make an appointment with your doctor. He can view your situation and the amount of hormones in your body and refer you to a specialist if necessary.