How to Get Rid of “Man Boobies” in 4 Weeks or Less

No matter what you call them: male breasts, male breasts, gynecomastia, or man boobies they are a serious bodily issue. Men with excess fat in their chest can be made to feel less than masculine, self-conscious and downright un-pretty. If this problem plagues you, there are several things you can do to get rid of “man boobies” permanently in as little as four weeks. There are also some instant fixes you can do today to hide man breasts under your clothing.

Male Shapewear: The Instant Fix for “Man Boobs”

What Is Shapewear?

Shapewear is simply a garment that you wear under your clothes. They come in all varieties and can be used to flatten man breasts as well as muffin-tops, beer bellies back fat or any other problem areas.

How Much Does It Cost?

They’re very affordable and are available for women as well as men. The best kinds of shapewear for men with gynecomastia is the compression vest. It’s basically a tight-fitting, yet comfortable, undershirt. It will press your breasts flat against your body so that they don’t look like fat, but instead look more like regular pec (pectoralis) muscle tissue.

Can People Tell If I’m Wearing Shapewear?

No. Male shapewear vests and undershirts look exactly like regular undershirts. The only noticeable thing is that your chest is now normal-looking which really makes it un-noticeable. Shapewear for men is a fast-growing trend. So much so that the popular Spanx company is making products for guys to hide their male breasts and stomachs.

In the Name of Full Disclosure:

Yes, those are affiliate Amazon links below which means I do earn a commission if you make a purchase. :-) Even if you don’t want to buy one, now you at least know what they are and what they look like.

1800 Calorie Fat-Loss Meal Plan for Men:

The 4 Week Male Breast Fix

The Meal Plan to Permanently Melt Your “Man Boobs” Away

If you want a permanent fix for your man boobs, it will take you more time but cost a lot less. I’m an exercise physiologist and have taught corporate wellness classes to guys just like you. I’ll tell you about what exercises you can do to reduce your male breasts but first, let’s talk diet.

I hired an executive chef to create a 28 day fat-loss meal plan so that you can have a very easy-t0-follow eating plan if you want to take the guesswork out of weight loss. It can be used as a 1200, 1500 or 1800 calorie diet. Since men should never eat fewer than 1800 calories per day, you’ll have to go that route if you choose to follow what I call the “Muffin-Top Meal Plan”.

How to Use the Meal Plan to Shrink Your “Man Boobies”

The cost is about 0.50 a day and it’s designed to help your body to increase your metabolism and burn excess fat (in the chest, stomach, etc). It’s a four-week meal plan but you should start to notice your clothes fitting differently in as little as two weeks. Simply print off the weekly grocery shopping lists, buy the ingredients you’ll need for each week’s meals/snacks, and follow the daily menu. There’s also instructions on how to make everything so it’s very easy to follow.

If you want results, you MUST limit your daily calories and eat the right amount of protein (to build your pecs). The 1800 calorie meal plan is already set to give you the right mix of carbs, fat and protein to encourage your body to increase it’s metabolism and burn the fat in your male breasts.

The Two Best Exercises to Get Rid of Male Breasts

How to Get Great-Looking Pecs in 4 Weeks

One of the best ways to get rid of flabby man breasts is to build the pec muscles, also called pectoralis major. The best way to do this is with chest press exercises and push-ups. If you’re really out of shape, start with push-ups using just your body weight. Graduate to push-ups with added body weight from a weighted exercise vest. Work your way up to doing heavier weights, about 70% to 80% of your 1 repetition maximum. Your 1 rep max is the most weight you can lift one time, in this case, the most you can bench press once.

Start with 8 to 12 reps and two sets on at least two days per week. Work your way up to 8 to 12 reps, three to five reps on at least two days per week. Be sure to never work the same muscle group two days in a row. Keep in mind that as soon as you can lift a weight for more than 12 reps, it’s time to add more weight. By using this progressive overload principle, you’ll add new muscle fibers to your chest muscles every time you work out.

In as little as two weeks, you’ll start to notice more definition in your chest muscles with less sagging. They’ll start to look less like breasts and more like manly pecs!

Sweat Your “Boobs” Off

Last, but not least, you’re gonna have to do some cardio to burn off the fat in your chest. Even brisk walking is effective at burning body fat, since the body prefers fat as a fuel source when you’re working at a rate less than your maximum. Plan to do 30 to 60 minutes per day of cardio on most, if not all days of the week. It really doesn’t matter which cardio you choose: biking, basketball, running, swimming or whatever you enjoy is the best exercise for your “man boobies”. That’s because if you like what you’re doing, you’ll be consistent which is what it will take to permanently solve your problem.

Now download your meal plan, get moving and get the sexy, masculine chest you want for about a dollar a day. :-)