There are basically two reasons why men are prone to building up fat in that region. The first comes down to good old fashioned diet and exercise. When your body doesn’t get the right foods and you don’t exercise, you’re sure to see extra fat build up somewhere in your body. For some, it’s in their thighs or a build up of belly fat – for many men unfortunately it is in their chest area.

The second cause of man boobs comes from a hormonal imbalance, which is absolutely normal in adolescents and in general is not a huge cause for concern unless other related health problems are present, in which case it would be best to speak to a physician.

So if you want to lose that chest fat, what’s a guy to do?

Eat Right: It’s hard to know what a healthy diet consists of. There’s a lot of misinformation out there. If this is your first time to the site, you should check out our free diet ebook that will break down how to eat well and healthy for you. Basically, for most, cutting out extra unnecessary fat, calories, and sugar and eating balanced meals from all of the food groups is the secret ticket and “magic formula” for losing weight.

Aerobic Exercise: In order to lose fat in one area of your body, you’re going to need to workout the rest of your body too. Your body needs to burn fat all over in order for you to see any results – otherwise it will just keep storing it in the areas you don’t want it. So do aerobics for at least 30 minutes three times a week. Activities such as swimming, jogging, dance aerobics, and others are all good examples to get started.

Chest Exercises: Once you’ve got the aerobic activity down, you can start adding (not substituting) exercises that will work out the muscles in your chest and upper arm areas. Push-ups are a good one to begin with, as is rowing, bench pressing, and other strength and endurance type exercises that work out your upper body. A fitness class at the gym or a consultation with a personal trainer may give you the insight you need on what exercises would be the most suitable for you.

Reduce Stress & Get Enough Sleep: Okay, so we all know cutting out and reducing stress and getting enough sleep isn’t that easy to do. But if you can manage to figure out ways to do this it will greatly help when combined with the above activities. When we are tired and stressed out, our bodies produce more insulin and cortisol – and this makes dieting and exercising a lot harder than it really needs to be!

Don’t Drink Alcohol: Alcohol not only has a big effect on sugar cravings, unneeded calories, and gaining weight, but it can also wreak havoc on your hormone production and liver.

Take the Right Vitamins: Before taking any vitamin supplements, you should always check with your doctor as well as make sure you’re actually in need of them if you are not getting enough through your diet naturally. It is just as bad to have too many vitamins as it is to have too little! In general it is believed that taking zinc, vitamin C, and omega 3 acids (common in salmon) can all have positive effects on improving testosterone production if there is a deficiency. Again though, when taking vitamins and supplements you should always make sure it is really necessary. Beware any claims for “miracle cures” out there.

If you’ve been struggling with losing weight in your chest region and reducing and losing fat in those areas, hopefully these tips on getting rid of man boobs will help all you guys out there. If you have any questions or suggestions on what has worked for you or someone you know, comments are always welcomed and appreciated below.