Find out How to Lose Chest Fat – 4 Steps to Say No to Man Boobs

Few things can be more damaging to the psyche than having man boobs (also called moobs). They can stop you from going to the gym, enjoying a sunny day at the beach or having some night life fun with friends.

But the good news is that you can do something about it. This article will show you how to lose chest fat and keep it off.

Follow these 4 steps, and your moobs will be a thing of the past.

victorious man with arms open upwards

Where Did the Man Boobs Come From?

There are 2 different triggers that can result in chest fat:

Hormonal Imbalance

This is a medical condition called gynecomastia. This appears when there is a drop in testosterone causing an imbalance with estrogen. Many guys may not know that men produce testosterone AND estrogen (in small amounts). If you suffer from this disorder, it is best to see your doctor.

Unhealthy Lifestyle

This article will address this cause of chest fat. It can be tripped off if one or more of these conditions exist:

  • Sedentary lifestyle.
  • Medication.
  • Drugs.
  • Anabolic steroids.
  • Drinking too much alcohol.
  • And other less than healthy habits.

The good news is if you follow these 4 steps on how to lose chest fat you will be looking good and feeling great!

4 Lessons to Learn How to Lose Chest Fat

You should combine two or more of these steps on how to lose chest fat.

1. Diet

close up on healthy breakfast of white wheat

Your best bet is to follow a well-balanced diet. However, there are a few caveats when it comes to losing man boobs by eating.

As was mentioned above, common causes of moobs are a drop in testosterone and/ or an increase in estrogen. Therefore, you need to eat the foods that negate these two conditions.

Consuming grain products should be avoided at all costs. Wheat has been known to cause a spike in estrogen levels and also cause your testosterone level to shrink. There is some evidence that eating flax seeds can also cause estrogen to react.

Make sure you have foods high in monounsaturated fats as part of your diet to help produce testosterone. Foods like avocados, nuts, and olive oil are great options. Eggs are another aid in producing testosterone.

2. Cardio

There is a dirty little secret in the fitness world. And that secret is: you can’t spot reduce fat. In other words, you can’t do cardio to remove fat from just your thighs, waist or chest. Ideally, you don’t want to learn how to remove chest fat only. You want to remove fat from your body overall to get your psyche revving and have the women drooling!

Low Intensity Interval Training

If you are just starting out, a low intensity interval training program would be your best choice. This not only melts the fat off, but it also does it quicker than jogging or walking. Another benefit is that you don’t need any expensive equipment and can get started right away.

High Intensity Interval Training

If you think you are ready for the big time, a high intensity interval training program can get your fat burning furnace raging. This type of cardio workout will even have your body burning fat hours after you complete the routine.

woman man sports equipment training together at the gym

3. Weight Training

The workouts listed below target the upper chest. This will stretch out the pec to make it taut and remove the sagginess that exists. A great benefit to these workouts is that they can be done at home with just a set of dumbbells and a bench.

The routines should be low weight and high frequency so that you target reducing fat rather than gaining muscle.

The 3 movements are:

  • Dumbbell Pull Over.
  • Incline Dumbbell Press.
  • Decline Push Ups.

To get the most out of how to lose chest fat, look at other routines that target your upper chest. Nonetheless, these three routines should get your chest looking firm and flat.

4. Surgery

Surgery should be your last option. However, if none of the techniques mentioned above work, then, by all means, ask your doctor. Keep in mind that any fitness routines you do will be put on hold due to your recovery time.


Look into these techniques if you are serious about knowing how to lose chest fat and enjoy life again!

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