How to Lose Man Boobs Quickly!

Man boobs are a common problem faced by a huge majority of men. Everyone except the fittest and the leanest guys in the gym will have some fat stored in their chest. In this article, …

How to Lose Man Boobs Quickly!

Man boobs are a common problem faced by a huge majority of men. Everyone except the fittest and the leanest guys in the gym will have some fat stored in their chest.

In this article, we’re going to see why men specifically start storing fat in their chests and how you can get rid of all that pectoral fat ASAP.

We’re also going to take a look at some of the most effective methods that you can use to get rid of that nasty chest fat.

So don’t lose hope just yet, follow me and let's make those man-boobs disappear.

What Causes Man Boobs?


Also known as Pseudogynecomastia, man-boobs are usually caused because of excess fat. When in the male breast area, excess adipose tissue accumulates behind the nipples, you get what we all know as man-boobs.

There are a lot of misconceptions prevalent about man-boobs and many people even self-diagnose themselves wrongly.

The problem with self-diagnosis is that you can’t be as accurate as a doctor and chances are, you’ll almost always misdiagnose yourself.

Most people assume that they have gynecomastia despite it being just plain fat. This promotes self-victimization where people choose to blame their genetics and other factors rather than solving the real problem.

How to Target Chest Fat?

If you’re wondering how to get rid of that nasty titty fat, there are numerous ways you can do that and it’s not very difficult either. A nice flat chest isn’t something that can’t be achieved despite your best efforts, many people have reduced their man-boobs before and so can you.

chest workout
chest workout

If you want to target chest fat then the best way is to lose overall body fat, forget targeting the chest specifically.

The reason why we’re asking you to focus on losing fat all over your body instead of losing it just over your chest is that spot reduction is a myth. Spot reduction is the reason why people do hundreds of crunches a day to get their abs to show, and get no results.

Lose overall body fat because spot reduction is a myth

This myth has been busted long before and the entire fitness community along with the medical community agrees that you can’t spot-reduce fat. When you start losing fat, it’s your body that decides where to lose it first. However, this doesn’t mean that you shouldn’t exercise your chest.

The chest muscles are quite important for our overall health and exercising them will help increase their size. The increased muscle mass helps make your chest appear larger and spreads the fat along with it. This means that you’ll have to reduce much less fat so that your man-boobs don’t shine through.

How Long Does It Take?

Most people either think that they can lose chest fat in a very short period of time, or that it’ll take a very long time.

These extreme opinions develop due to a severe lack of knowledge or bad experiences. Usually, the results won’t be drastic, however, you’ll be able to notice the minor changes day by day.

If you’re starting to lose more than 1 kg/week, then you should try to slow things down. If you try and speed up the fat loss, you’ll end up losing a lot of muscle mass along with a metabolic slowdown. You don’t want something like this to happen because it’ll do more harm than good in the long run.

If you’re serious about losing the chest fat then you should try and come up with an estimate to keep you motivated. It becomes a lot easier to stick with your regimen and diet if you know how far you still have to go.

Realistically, you should expect to lose 2-3 kgs/week and you can calculate how long it’ll take to reach your target weight. 

Usually, at a 15% body fat percentage, you’ll be able to see a decent amount of vascularity with an outline of abs. It’s at this point that you’ll have little to no man-boobs. This is a very easily achievable and sustainable goal that you can aim for. 


In this article, we’ve seen that it’s very easy to get rid of your man-boobs if you follow the right workout regimen and diet. Man-boobs will go away long before the fat on your abs and this means that it wouldn’t take you very long to do so. Keep in mind that it won’t be as fast as a couple of weeks, so be ready to keep grinding. 

However, you don’t need to worry about it lasting more than a few months. With consistent exercise, proper nutrition, and a calorie deficit, you’ll be able to reduce your chest fat and increase chest size at the same time. Consistency will be your best friend when you’re trying to reduce fat. You’ll have to be consistent not only with your diet but with your workouts as well. 

The compounding benefits of both will help you reduce pec fat much faster.

If you’re someone who doesn’t have a gym membership or doesn’t enjoy gyms, in particular, a home gym is your best bet. You’ll be able to work out despite the weather, traffic, or any other factors since you’ll have all the equipment at home. If you want to know more about how to set up your own home gym then do read this comprehensive guide which will make things easier for you.