Along with a nutritious diet, the most effective way to lose man boobs is through exercising. The reason why exercise works is because it directly and indirectly raised the production of testosterone. And as testosterone levels rise, the enlarged mammary glands, which are the cause of the male breasts, naturally go away. It is also important to note that testosterone levels increase as the body fat percentage goes down.



Man boob exercises are divided into two groups: cardio and weight training. Cardio exercises burn lots of calories. And as long as you are eating a healthy diet, you will lose unwanted fat tissue, and produce more testosterone. Weight training works because you are actively building more muscle tissue, and this results in higher testosterone production.

Cardio exercises to get rid of man boobs:

1. Jogging. According to the Mayo Clinic, an adult male jogging at 5 mph will burn 728 calories in an hour.

2. Swimming. If jogging is not your thing, you may want to try swimming. It causes much less stress on the joints, and also burns 637 calories for each hour.

3. Walking. Chances are that if you are overweight, you may have not exercised in quite some time. Walking is the perfect way to get back into shape slowly. For every hour that you walk, you will burn off 228 calories.

Weight training exercises to get rid of man boobs:

1. Bench press. Not only will you be working out the large pectoral muscles (which burns more energy than working out smaller muscles like biceps), but you will be adding muscle tissue in your chest area. This give your chest a much more masculine look.

2. Squats. This exercise is very effective because it works out some of the largest muscles in the body. Adding muscle tissue here will dramatically increase testosterone levels throughout your body.

3. Deadlift. Like squats, this exercise also works larger muscles like the quadriceps, hamstrings and the gluteus maximus.

Man boobs do not have to be a permanent, and embarrassing, fixture on your chest. Although it will take some hard work on your part, implementing these cardio and weight training exercises (along with eating properly) will allow you to eliminate your man boobs in a few short months.

The key in all of these exercises is to reduce body fat and stimulate muscle growth. This will cause testosterone production to increase, and will make those man boobs finally go away.