How to Lose Chest Fat – Goodbye Man Boobs!

Having problems with chest fat? You’re not alone – this is a very common problem among men (women, on the other hand, don’t seem to view this as a problem!). Alongside the gut area, the chest is one of the easiest places for men to gain weight.

Of course, no guy is in love with the idea of having grown “man boobs”. Relax – with the right plan and some dedication, anyone is capable of shedding chest fat. Follow this guide to learn how.

Ditch the Pushups

lose chest fatIt seems logical to think that if you’re suffering from a flabby, fat chest area that the ideal solution would be to exercise the muscles in the chest area. Unfortunately, this usually ends up helping very little.

Fat pockets are located on top of muscle (between the muscles and the skin). Building more muscle mass by working the pectorals causes your chest fat to be pushed out to a greater extent, and that can actually make your chest appear to have gotten fatter.

When you burn fat, you do it from your whole body’s collective fat stores at the same time. Doing pushups or bench-pressing won’t somehow burn fat in your chest – it will only enlarge those areas further.

The Right Kind of Exercise

When it comes to losing fat from any area of your body, the single most effective workout will always be cardio. Getting your heart rate up helps burn fat more than anything else.

A daily jog does wonders if you’re not used to doing regular cardio. If you want an easy way to get started, check out the Couch to 5K program. It’s a simple, progressive routine designed for people who need something easy to do that starts off nice and slow.

The Kitchen

As helpful as exercise can be, real results usually come from the kitchen. If you really want to have your ideal chest, it’s time to make some changes to how you eat.

There are a lot of ways to approach healthy eating (poke around this site for plenty of details), but this usually involves cutting out junk / processed food, reducing your overall food intake, increasing protein and healthy fats, while decreasing the amount of carbs you eat.

If you find the right diet plan for you and devotedly stick to it, you’ll lose the chest fat, with or without exercise. This is by far the most important thing you can do to reach your goal.


Don’t overanalyze this unless you have a very specific reason to. Most men who have flabby chests, fat storages, and even puffy nipples are simply overweight. When the fat comes off, their chest returns to normal.

Some men, however, may be suffering from something more complicated – an actual condition called gynecomastia. This is where male breast tissue overdevelops and the problem doesn’t simply disappear with weight loss. Gynecomastia is typically caused by hormonal imbalances or as a side effect of some prescription medication.

If you still suffer from chest fat even after reaching an ideal overall weight, it’s fair to suspect that gynecomastia may be an issue for you. In that case, it’s best to talk over some of the available solutions with your doctor.

Again, don’t jump to any conclusions just yet. The vast majority of men with this problem are just experiencing excessive body fat (in this case, it’s referred to as “pseudogynecomastia”. Work on eating better, exercising more often, and losing overall body fat. Chances are, your problem will go away as the scale starts to drop.

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