We all know that getting regular exercise and eating well is good for your health. It has benefits ranging from having a healthy heart to maintaining a healthier weight. However, a Gynecomastia diet and workout plan is specifically tailored towards giving men smaller male breasts.
Gynecomastia Workout Tips
Just as everyone should exercise at least 3 times a week, so should you do Gynecomastia workouts as often as possible.
Devising a Gynecomastia workout plan comes down to what is causing the problem. There are two ways to tackle the problem through Gynecomastia exercise:
- If you are suffering with man boobs because of excess fat, you should focus on getting more cardio exercise into your workouts.
- If the problem is more to do with excess breast tissue, you may find that strength training is more helpful for getting rid of your man boobs.
Usually, the solution involves a combination of both methods of working out, alongside a Gynecomastia diet.
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Gynecomastia Diet Tips
One cause of male breast growth is eating lots of junk and processed foods. Not only do these foods encourage levels of estrogen to rise in your body (which encourages man boob growth), it also causes fatty tissue to be deposited around your chest.
You can avoid this by eating less highly processed foods and following the general sensible diet rules we are all familiar with (but don't always follow).
If you want the full run down on what role diet plays in Gynecomastia, read my full list of foods you should avoid to get rid of man boobs.
Typical gynecomastia diet plan
Gynecomastia can be influenced by hormonal imbalances, excess body fat, certain medications, and other factors. While diet alone won’t eliminate gynecomastia if it’s primarily glandular (as opposed to fat-related), a healthy Gynecomastia diet combined with exercise can help reduce overall body fat, which can minimize its appearance, especially in cases of pseudogynecomastia (fat accumulation rather than glandular tissue).
Here’s a basic, general Gynecomastia diet plan to help reduce body fat and support hormone balance:
General Principles
- Calorie Deficit: Eat slightly fewer calories than you burn to promote fat loss.
- High Protein: Supports muscle growth and fat loss.
- Low to Moderate Carbs: Prefer complex carbs with a low glycemic index.
- Healthy Fats: Needed for hormone production.
- Avoid: Alcohol, sugary foods, trans fats, soy-heavy products (in excess), and ultra-processed foods.
Sample Daily Gynecomastia Diet Plan
Breakfast
- Scrambled tofu or eggs with spinach, tomato, and avocado
- 1 slice of whole grain or rye toast
- Green tea or black coffee (unsweetened)
Snack
- A handful of mixed nuts or a boiled egg
- 1 small fruit (like an apple or berries)
Lunch
- Grilled tempeh or chicken breast (if non-vegetarian)
- Large mixed salad (greens, cucumber, peppers, olive oil + lemon dressing)
- Quinoa or brown rice (½ cup)
Snack
- Greek yogurt (unsweetened) or a small smoothie with plant-based protein powder
- Celery or carrot sticks
Dinner
- Lentil stew or grilled fish with steamed broccoli, zucchini, and carrots
- Sweet potato (small) or another complex carb (e.g., bulgur)
Optional Evening Snack
- Cottage cheese or a small serving of hummus with cucumber slices
Hydration
- Drink plenty of water (2–3 liters/day).
- Limit sugary drinks and avoid alcohol.
Cardio Gynecomastia Workouts
You should do cardiovascular exercise such as running on a treadmill or outside, 3-4 times a week. This will be highly effective at first for stripping off body fat, including on your chest. Soon, you will have to kick things up a notch with interval training to see maximum fat loss results.
With High Intensity Interval Training, you will be burning fat for hours afterwards, and it has been shown to boost testosterone too. This male hormone counteracts the female hormone estrogen. This can make a real difference in itself.
Body Weight Training at Home
The second type of Gynecomastia workout involves body weight training, either in a gym or at home. Some men with moobs avoid the gym because they have to take their shirt off in communal changing rooms and expose their chest, which can make them feel self-conscious.
That's OK, you can train at home by using your body weight as resistance. A few home exercises you can do to tone up are:
Dips- Push-ups
- Squats
- Lunges
- Burpees
- Planks
You'll notice that these exercises aren't particularly chest-focused. This is because muscle burns off more calories than fat does, even when you are resting. They also burn off fat stored in your man boobs.
If you want to focus on your chest, then try a few different types of push-ups, from the sphinx to plyometric and archer push-ups. All of these can be easily googled as there are some good resources out there (even if they aren't specifically focused on man boob reduction).
Strength Training at a Gym
If you prefer to work out in a gym, then focus on flat or incline bench presses with barbells and dumbbells. The aim is to tighten and tone your chest so that your man boobs aren't as noticeable.
Monitor your progress carefully, as some men find that when they develop their pectoral muscles, they find their Gynecomastia is made more prominent instead of looking better.
The key to a good chest workout is variety and proper form. This is a basic workout plan for man boobs you can work on yourself using information from a variety of resources, including YouTube.
Gynecomastia Supplements
If you really want to boost your progress alongside Gynecomastia diet and workout plans, you can take a supplement. GCUT is my top rated supplement for man boobs because it has proven itself over the years to be safe, effective and reliable.
Click here for my full GCUT review
