{"id":16521,"date":"2024-02-07T15:27:00","date_gmt":"2024-02-07T16:27:00","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=16521"},"modified":"2024-02-13T19:08:51","modified_gmt":"2024-02-13T19:08:51","slug":"how-to-get-rid-of-man-boobs-step-by-step-plan-for-reducing-moobs-quickly","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/how-to-get-rid-of-man-boobs-step-by-step-plan-for-reducing-moobs-quickly\/","title":{"rendered":"How to Get Rid of Man Boobs: Step-By-Step Plan for Reducing Moobs Quickly"},"content":{"rendered":"<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3602836 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/LEGO-friends-713x297-1.jpg\" alt=\"These two LEGOs are discussing how they feel about fat on their chest: man boobs.\" width=\"713\" height=\"297\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/LEGO-friends.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/LEGO-friends-300x125-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/LEGO-friends-600x250-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><script async data-uid=\"c2e42f3336\" src=\"https:\/\/nerdfitness.ck.page\/c2e42f3336\/index.js\"><\/script><\/p>\n<p><b>\u201c<i>Can I get rid of my man boobs quickly and naturally?<\/i><\/b><b>\u201d<\/b><\/p>\n<p>Awkward phrase? Sure.<\/p>\n<p>But that&#8217;s not gonna get us to shy away from the topic here on Nerd Fitness.<\/p>\n<p><b>We work on solutions to questions just like this with our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Online Coaching Clients:<\/a> <\/b>awkward questions and challenging situations that are tough to talk about, but can be helped!<\/p>\n<p>This is what we do, and we&#8217;re really good at it.<\/p>\n<p><b>Today, let&#8217;s tackle the &#8220;moobs&#8221; situation head-on by covering all of the following in this MASSIVE guide:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"#what_are_man_boobs\"><span style=\"font-weight: 400;\">What are \u201cman boobs?\u201d (Gynecomastia vs Pseudogynecomastia)<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#get_rid_of_man_boobs\"><span style=\"font-weight: 400;\">Can you get rid of \u201cman boobs\u201d?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#exercises_and_chest_fat\"><span style=\"font-weight: 400;\">Can exercises target chest fat?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#workouts_for_man_boobs\"><span style=\"font-weight: 400;\">The best workouts for reducing \u201cman boobs\u201d (Strength Training 101).<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#science_of_fat_loss\"><span style=\"font-weight: 400;\">The science of fat loss (Proper nutrition and \u201cmoobs\u201d).<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#eating_and_man_boobs\"><span style=\"font-weight: 400;\">What should I be eating to lose \u201cmoobs\u201d?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#soy_and_man_boobs\"><span style=\"font-weight: 400;\">Does soy cause \u201cman boobs?\u201d<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#do_i_have_gynecomastia\"><span style=\"font-weight: 400;\">Do I actually have g<\/span><span style=\"font-weight: 400;\">ynecomastia?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#boost_testosterone\"><span style=\"font-weight: 400;\">Can I boost my testosterone naturally to reduce gynecomastia?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#start_reducing_man_boobs\"><span style=\"font-weight: 400;\">How to start reducing \u201cman boobs\u201d (Step-by-step action plan).<\/span><\/a><\/li>\n<\/ul>\n<p>Okie dokie, let&#8217;s jump in!<\/p>\n<p><span id=\"more-3412852\"><\/span><\/p>\n<h2><a name=\"what_are_man_boobs\"><\/a>What are \u201cMan Boobs\u201d?<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3412979 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/pirate-party-713x400-1.jpg\" alt=\"These two LEGOs are fighting over how to reduce man boobs.\" width=\"713\" height=\"400\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/pirate-party-713x400-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/pirate-party-300x168-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/pirate-party-768x431-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/pirate-party-600x337-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/pirate-party.jpg 1024w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>Let\u2019s chat about some medical definitions, because it\u2019ll help us put \u201cman boobs\u201d in some proper context.<\/b><\/p>\n<ul>\n<li><b>Gynecomastia <span style=\"font-weight: 400;\">is defined as the benign growth of the male breast glandular tissue. The National Institute of Health states it\u2019s usually caused by &#8220;increased estrogen activity, decreased testosterone activity, or the use of numerous medications.&#8221;<a class=\"fn-ref-mark\" href=\"#footnote-1\" id=\"refmark-1\"><sup>[1]<\/sup><\/a><\/span><\/b><\/li>\n<li><strong>Pseudogynecomastia<\/strong> <span style=\"font-weight: 400;\">is when male breasts are enlarged by fat deposits, due to an increase in body fat which distributes itself on one\u2019s body according to genetics.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Most men who struggle with &#8220;man boobs&#8221; or \u201cmoobs\u201d are in this second category, and the \u201cpseudo\u201d means they don\u2019t really have the condition \u201cgynecomastia.\u201d <\/span><\/p>\n<p><span style=\"font-weight: 400;\">There is no hormonal imbalance. <\/span><\/p>\n<p><b>Instead, the body is just storing extra fat in the chest area.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">I\u2019ll mostly be talking about shedding body fat and building muscle to lose \u201cmoobs,\u201d but I will also talk about gynecomastia and medical conditions later.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Next up!<\/span><\/p>\n<h2><a name=\"get_rid_of_man_boobs\"><\/a>Can You Get Rid of Man Boobs?<\/h2>\n<p><b>Why do some men store fat in their chest? <\/b><\/p>\n<p><span style=\"font-weight: 400;\">We all process and store calories differently in our bodies.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And how our body stores excess calories is a critical concept for our discussion on \u201cman boobs.\u201d \u00a0<\/span><\/p>\n<p><b>If you <a href=\"https:\/\/www.nerdfitness.com\/blog\/why-cant-i-lose-weight-heres-the-truth\/\" target=\"_blank\" rel=\"noopener noreferrer\">eat more calories than you burn<\/a>, day after day, month after month, year after year, your body has to do something with all that extra energy.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If we\u2019re sedentary, more often than not, the body will choose to store that energy as fat to be used for later.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Depending on our genetics, our body might choose to store that fat in our butt, gut, thighs, or chest. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Probably a combination of all those things.<\/span><\/p>\n<p><b>And for some of us, a large portion of that body fat deposits itself in our chest area. <\/b><\/p>\n<p><span style=\"font-weight: 400;\">And thus, man boobs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, in order to start reversing the process, we need to have a two-pronged approach to tackling the &#8220;moobs&#8221; problem naturally and safely: <\/span><\/p>\n<p><span style=\"font-weight: 400;\"><span style=\"text-decoration: underline;\">Exercise<\/span> and <span style=\"text-decoration: underline;\">nutrition<\/span>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Specifically, <span style=\"text-decoration: underline;\">strength training<\/span> and <span style=\"text-decoration: underline;\">calorie restriction<\/span>.<\/span><\/p>\n<p><b>If you are somebody that wants EXACT instruction and a nutritional plan that is designed to help you reduce your man boobs, check out <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Nerd Fitness Coaching<\/a>.<span style=\"font-weight: 400;\"> We&#8217;ve helped people just like you do this the right way.<\/span><\/b><\/p>\n<h2><a name=\"exercises_and_chest_fat\"><\/a>Can Exercises Target Chest Fat?<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3412980 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/decathlon-713x401-1.jpg\" alt=\"This LEGO is ready to work off his man boobs.\" width=\"713\" height=\"401\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/decathlon-713x401-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/decathlon-300x169-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/decathlon-768x432-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/decathlon-600x338-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/decathlon.jpg 2048w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>Fat and muscle are two different \u2018systems\u2019 in our body. <\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Fat sits on top of the muscle, like oil on water. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">When we target a specific area for weight loss, like with a Thighmaster, all we&#8217;re <\/span><i><span style=\"font-weight: 400;\">really <\/span><\/i><span style=\"font-weight: 400;\">doing is exercising the muscle underneath the fat on our thighs. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">And don\u2019t get me wrong &#8211; this is GREAT (the muscle, not the Thighmaster).<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-building-muscle-and-strength\/\" target=\"_blank\" rel=\"noopener noreferrer\">More muscle is a good thing<\/a>. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">And yup, <a href=\"https:\/\/www.nerdfitness.com\/blog\/25-ways-to-exercise-without-realizing-it\/\" target=\"_blank\" rel=\"noopener noreferrer\">any exercise will result in calories burned<\/a> &#8211; which is crucial when it comes to fat loss. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, we need to think of the other systems as well: <\/span><\/p>\n<p><span style=\"font-weight: 400;\">The fat resting on top.<\/span><\/p>\n<p><b>So, the path to get rid of \u201cman boobs\u201d centers on three points:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Eating a caloric deficit<\/strong> (<a href=\"https:\/\/www.nerdfitness.com\/blog\/why-cant-i-lose-weight-heres-the-truth\/\" target=\"_blank\" rel=\"noopener noreferrer\">consuming fewer calories than you burn<\/a>) so that our body has to break down our fat stores (including the fat stored in our chest) for energy. You can <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-many-calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee\/\" target=\"_blank\" rel=\"noopener noreferrer\">calculate how many calories you should eat<\/a> to start.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-building-muscle-and-strength\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength train <\/a>so more calories are diverted to rebuilding our muscle mass<\/strong> rather than getting stored as fat.<\/span><\/li>\n<li><strong>Strength train (again) to build up the muscle under the fat.<\/strong> Muscular pecs with a low <a href=\"https:\/\/www.nerdfitness.com\/blog\/body-fat-percentage\/\" target=\"_blank\" rel=\"noopener noreferrer\">body fat percentage<\/a> look dramatically different than man boobs.<\/li>\n<\/ol>\n<p><b>Here\u2019s why: <\/b><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">strength training<\/a> preserves the muscles we have (and can help build pectoral muscles). <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our body also has to rebuild the muscle that breaks down while we exercise, so it uses any extra calories we have to do that rather than storing it as fat!<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Think of it kind of like the Sorting Hat from <em>Harry Potter\u00a0<\/em>(come on, this is Nerd Fitness after all).<\/strong> <\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3569208\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/gryffindor-2.gif\" alt=\"Your body is a lot like the Sorting Hat.\" width=\"400\" height=\"162\" \/><\/p>\n<p><span style=\"font-weight: 400;\">When we strength train, our body will act like The Sorting Hat and divert calories coming into House &#8220;Rebuild Muscle&#8221; and away from House &#8220;Store As Fat.&#8221;\u00a0<\/span><\/p>\n<p><strong>It\u2019s a message we really strike home in our <span style=\"text-decoration: underline;\">video for Body Recomposition<\/span>:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"How to Gain Muscle While Losing Fat\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/gH1mfO0CtSU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><em><span style=\"font-weight: 400;\">For more, check out our guide on \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/lose-weight-and-build-muscle-or-do-one-then-the-other\/\" target=\"_blank\" rel=\"noopener noreferrer\">Losing Fat and Gaining Muscle At the Same Time<\/a>.\u201d<\/span><\/em><\/p>\n<p><span style=\"font-weight: 400;\">With a strategy of slight caloric restriction combined with <a href=\"https:\/\/www.nerdfitness.com\/blog\/protein-shakes-for-newbies-what-to-buy-when-to-drink\/\" target=\"_blank\" rel=\"noopener noreferrer\">enough protein<\/a> and <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">heavy strength training<\/a>, we&#8217;re decreasing the body fat on top of our muscle, while also building up that same muscle underneath. <\/span><\/p>\n<p><strong>This results in tighter skin, with less padding (fat), stretched over firmer muscles. <\/strong><\/p>\n<p><span style=\"font-weight: 400;\">And boom &#8211; confidence-boosting pecs that would make <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-300-workout\/\" target=\"_blank\" rel=\"noopener noreferrer\">King Leonidas proud<\/a>!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Said another way, we\u2019ll be coming at \u201cman boobs\u201d from the outside and inside. <\/span><\/p>\n<h2><a name=\"workouts_for_man_boobs\"><\/a>The Best Workouts for Reducing \u201cMan Boobs\u201d: strength Training<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3643170\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/legos-bench-pressing.jpg\" alt=\"These LEGOs are working the bench and doing some deadlifts. Nerd Fitness approves.\" width=\"796\" height=\"352\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/legos-bench-pressing.jpg 1920w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/legos-bench-pressing-300x133-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/legos-bench-pressing-768x340-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/legos-bench-pressing-713x316-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/legos-bench-pressing-600x266-1.jpg 600w\" sizes=\"(max-width: 796px) 100vw, 796px\" \/><\/p>\n<p><b>If we&#8217;re currently sedentary, the best form of exercise to help build a confidence-boosting physique would be <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">strength training. <\/a><\/b><\/p>\n<p><span style=\"font-weight: 400;\">In our opinion, <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-and-honor-why-a-strong-nerd-is-the-best-nerd\/\">strength is a foundational component of overall health<\/a>.<\/span><\/p>\n<p><strong>We\u2019ll get started in three areas:<\/strong><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">Build up oour pectoral muscles (chest muscles under your \u201cman boobs.\u201d)<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Same with broadening our shoulders. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">We can also improve our posture to make sure we stand tall and proud, puffing our chest out and pulling our shoulder blades back.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">In order to accomplish each of these goals, we\u2019re gonna focus on building up strength in our PUSH muscles and our PULL muscles.\u00a0<\/span><\/p>\n<p>Our first stop <a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">will be push-ups<\/a>, a foundational exercise for developing upper body strength.<\/p>\n<p><b>We show the correct way to do one right here:<\/b><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Do a Proper Push Up (mistakes to avoid!)| Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/8V-ZUMvQKr0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><span style=\"font-weight: 400;\">I don\u2019t care if you need to do them from your knees or doing an elevated push-up: <\/span><\/p>\n<p><strong>KNEE PUSH-UP<\/strong><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3583789\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/knee-push-up.gif\" alt=\"Knee push-ups like this are a great way to progress to a regular push-up!\" width=\"480\" height=\"270\" \/><\/p>\n<p><strong>ELEVATED PUSH-UP<\/strong><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3584778\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/elevated-push-up.gif\" alt=\"Do elevated push-ups to work up to regular push-ups\" width=\"480\" height=\"270\" \/><\/p>\n<p><span style=\"font-weight: 400;\">We all start somewhere, and the name of the game is <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-is-progressive-overload\/\" target=\"_blank\" rel=\"noopener\">progressive overload<\/a> &#8211; getting stronger with each workout!<\/span><\/p>\n<p><b>In addition to the push-up, let\u2019s consider the following as the best 5 Advanced Chest Exercises. <\/b><\/p>\n<p>These are the types of exercises we build into the workout programs for our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Coaching Clients<\/a> looking to reduce chest fat and build up muscle in that area:<\/p>\n<p style=\"padding-left: 40px;\"><b>#1) Bench press (barbell or dumbbell). <\/b><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3602500\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/bench-press.gif\" alt=\"One of the staple exercises to develop a chest area.\" width=\"480\" height=\"270\" \/><\/p>\n<p style=\"padding-left: 40px;\"><b><span style=\"font-weight: 400;\">If one piece of equipment is visually associated with a fitness gym, it would be a bench press. If you\u2019ve never used one before, check out our guide on using <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-do-you-bench-strength-training-101-the-bench-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">a bench press safely right here<\/a>. <\/span><\/b><\/p>\n<p style=\"padding-left: 40px;\"><b>#2) Incline bench press.<\/b><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3602501\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/incline-press.gif\" alt=\"A variation of the press that will help develop your chest area.\" width=\"480\" height=\"270\" \/><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\">We can also work on an incline bench press to develop a more rounded-pectoral muscle that targets your upper chest. <\/span><\/p>\n<p style=\"padding-left: 40px;\"><b>#3)<a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-overhead-press\/\" target=\"_blank\" rel=\"noopener noreferrer\"> Overhead presses<\/a>.<\/b><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3602508\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/overhead-press.gif\" alt=\"The overhead press is a great way to strengthen your chest muscles.\" width=\"480\" height=\"270\" \/><\/p>\n<p style=\"padding-left: 40px;\"><b><span style=\"font-weight: 400;\">Not only can our pectoral muscles help push forward, they also get worked out when we do an overhead press (though much less so than the bench press variations.)<\/span><\/b><\/p>\n<p style=\"padding-left: 40px;\"><b><span style=\"font-weight: 400;\">Varying chest exercises is a good way to help attack all different sides and parts of our chest and build well-rounded pectorals. <\/span><\/b><\/p>\n<p style=\"padding-left: 40px;\"><b><span style=\"font-weight: 400;\">Here\u2019s a dumbbell variation if you can&#8217;t train with a barbell yet:<\/span><\/b><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3651611\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/dumbbell-overhead-press-1.gif\" alt=\"In the neutral grip press, shown here, you have your hands together during the movement.\" width=\"480\" height=\"270\" \/><\/p>\n<p style=\"padding-left: 40px;\"><b>#4) Bodyweight Dips (ADVANCED)<\/b><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3594828\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/dips.gif\" alt=\"Bodyweight dips are a great exercise to include in an strength training practice.\" width=\"480\" height=\"270\" \/><\/p>\n<p style=\"padding-left: 40px;\"><b><span style=\"font-weight: 400;\">Once we start to develop some serious strength, we can start to level up your <a href=\"https:\/\/www.nerdfitness.com\/blog\/advanced-body-weight-workout-warning-this-will-kick-your-ass\/\" target=\"_blank\" rel=\"noopener noreferrer\">advanced bodyweight training<\/a> with <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-perfect-dip-no-tobacco-required\/\" target=\"_blank\" rel=\"noopener noreferrer\">bodyweight dips<\/a>!\u00a0<\/span><\/b><\/p>\n<p style=\"padding-left: 40px;\"><strong>#5) Dumbbell Chest Fly (ADVANCED)<\/strong><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\"><strong>The dumbbell fly is another great exercise that targets the chest.<\/strong>\u00a0 This is one you want to make sure you do with good form. Lie on a bench like you are about to do a dumbbell bench press (but you&#8217;ll want to use MUCH lighter weights to start.) Keep your elbows slightly bent and your chest puffed up. Reach to the sides until you feel a great stretch RIGHT in the chest muscle, and then come back to the starting position.<\/span><\/p>\n<p><b>As we cover in our &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-your-own-workout-routine\/\" target=\"_blank\" rel=\"noopener noreferrer\">how to build your own workout&#8221; guide<\/a>, make sure to do a push exercise in every workout to start building up pectoral muscles.\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Again, start with push-ups. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start doing them today. <\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3583748\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/push-up.gif\" alt=\"This gif shows Staci doing a push-up in perfect form.\" width=\"480\" height=\"270\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Again, if you can\u2019t do a regular push-up, a knee push-up is totally fine. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just do them.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>After you get cozy with push-ups, move onto the above advanced moves or follow some of the following workouts:<\/strong><\/span><\/p>\n<ul>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/beginner-body-weight-workout-burn-fat-build-muscle\/\" target=\"_blank\" rel=\"noopener noreferrer\">Beginner Bodyweight Workout<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">Beginner Strength Training Workouts<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">Beginner Gym Workouts &#8211; 6 Levels<\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">I asked the male members of the <a href=\"https:\/\/www.facebook.com\/groups\/NerdFitnessPrime\/\" target=\"_blank\" rel=\"noopener noreferrer\">Nerd Fitness Rebellion<\/a> about man boobs, and many have reported improving their appearance with these pectoral exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Outside of improving man boobs, <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">strength training<\/a> will make every other aspect of your life better.<\/strong> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bringing groceries in from the car, doing that thing that consenting adults do, and defending yourself against ninjas will all be much easier after strength training.<\/span><\/p>\n<p><strong>Now, I\u2019d be remiss if I didn\u2019t include two other exercises that can change your life:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\"><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">#1) Barbell Squats<\/a>\u00a0<\/strong><\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3602517\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/squat.gif\" alt=\"A squat is a life changing exercise\" width=\"480\" height=\"270\" \/><\/p>\n<p><span style=\"font-weight: 400;\"><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">#2) Barbell Deadlifts<\/a><\/strong><\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3580373\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/steve-deadlift.gif\" alt=\"Rebel Leader Steve showing how to do a 420 lb deadlift at the gym.\" width=\"480\" height=\"270\" \/><\/p>\n<p><span style=\"font-weight: 400;\">These two basic barbell movements are the most \u2018efficient\u2019 exercises at building strength and burning fat. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">They recruit your central nervous system and every muscle, joint, tendon, and bone in our body to get stronger.<\/span><\/p>\n<p><b>In fact, if you could only do 4 exercises for the rest of your life, I would say:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Squats<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Deadlifts<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Push-ups<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-proper-pull-up-and-why-you-need-to-do-them\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Pull-ups<\/span><\/a><\/li>\n<\/ol>\n<p>Show me somebody who is super strong at those four movements, and I&#8217;ll show you somebody who has a great physique.<\/p>\n<p><b>Seriously, don\u2019t neglect those PULL muscles!<\/b><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3585417\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/staci-pull-up.gif\" alt=\"Here&#039;s a gif of a pull-up in perfect form.\" width=\"480\" height=\"270\" \/><\/p>\n<p><span style=\"font-weight: 400;\">This exercise might seem counterintuitive: why work on your back muscles if we\u2019re trying to build up the muscle in our pecs?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Balance and posture.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>By building strength in our PULL muscles, we strengthen and tighten our back muscles.<\/strong> This will naturally cause us to pull our shoulder blades back and down into proper position, and give us a better posture.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If we ONLY do chest exercises, we\u2019re more likely to get out of balance, which leads to contracted chest muscles, hunched shoulders, and poor posture.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some options for building up our back muscles and improving our posture:<\/span><\/p>\n<p><strong>#1) Dumbbell Rows\u00a0<\/strong><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3584785\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/dumbbell-row.gif\" alt=\"Do a dumbbell row as a great beginner exercise to get strong enough for a pull-up!\" width=\"480\" height=\"270\" \/><\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/blog\/inverted-row-are-you-missing-out-on-this-great-exercise\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>#2) Bodyweight Rows<\/strong><\/a><\/p>\n<p><span style=\"font-weight: 400;\"><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3585382\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/steve-inverted-row-1.gif\" alt=\"The inverted row is a great way to develop your &quot;pull&quot; and back muscles. \" width=\"480\" height=\"270\" \/><\/span><\/p>\n<p><strong>#3) Pull-ups (<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-proper-pull-up-and-why-you-need-to-do-them\/\" target=\"_blank\" rel=\"noopener noreferrer\">here\u2019s how to do proper pull-ups<\/a>)<\/strong><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3585416\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/pull-up-staci.gif\" alt=\"The classic pull-up\" width=\"480\" height=\"270\" \/><\/p>\n<p>And if you can\u2019t do a pull-up yet, <a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">here\u2019s a great pull-up progression<\/a>\u00a0that will show you how to do assisted pull-ups to build up strength, like so:<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3585413\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/assisted-pull-up-staci.gif\" alt=\"Staci using a band for an assisted pull-up, a great exercise for a bodyweight circuit.\" width=\"480\" height=\"270\" \/><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Too long didn\u2019t read:<\/strong> <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">get strong<\/a>, and your life will get better. <\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-building-muscle-and-strength\/\" target=\"_blank\" rel=\"noopener noreferrer\">Build muscle<\/a> in the right places, and it can help you reduce &#8220;man boob&#8221; problems. <\/span><\/p>\n<p>Now, if you\u2019re all:<\/p>\n<p style=\"padding-left: 40px;\">\u201c<i>Steve this sounds awesome. I want to strength train, but damn man. I\u2019m already self-conscious enough about my man boobs.<\/i><\/p>\n<p style=\"padding-left: 40px;\"><i>How the hell do I get enough confidence to go into a gym when I don\u2019t know what I\u2019m doing!<\/i>\u201d<\/p>\n<p><span style=\"font-weight: 400;\">Great question.<\/span><\/p>\n<p><b>If you want expert guidance, form checks, and a custom build workout (and nutritional guidance) to help you transform your physique, <\/b>w<span style=\"font-weight: 400;\">e have a private, <\/span><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>1-on-1 coaching program<\/b><\/a><span style=\"font-weight: 400;\"> that spurs nerds into action. <\/span><\/p>\n<p><strong><em>Also, you don&#8217;t even NEED a gym to train (it might sketchy thanks to the pandemic). Here&#8217;s exactly <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-7-best-at-home-workout-routines-the-ultimate-guide-for-training-without-a-gym\/\" target=\"_blank\" rel=\"noopener noreferrer\">how to start working out from home<\/a>.\u00a0<\/em><\/strong><\/p>\n<p>Okay, we talked about exercise.<\/p>\n<p>And I mentioned \u201cnutrition\u201d as a MAJOR component when it comes to weight and fat loss.<b> <\/b><\/p>\n<p><span style=\"font-weight: 400;\">80-90% of \u201chow to get rid of man boobs\u201d will rest on how we answer the question<\/span><span style=\"font-weight: 400;\">: \u201c<em><span style=\"text-decoration: underline;\">What do I normally eat<\/span>?<\/em>\u201d<\/span><\/p>\n<h2><a name=\"science_of_fat_loss\"><\/a>The science of fat loss (Proper nutrition and &#8220;moobs&#8221;)<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3412982 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/the-experiment-713x475-1.jpg\" alt=\"We&#039;ll show you how to use science to experiment with reducing your man boobs.\" width=\"713\" height=\"475\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/the-experiment-713x475-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/the-experiment-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/the-experiment-768x512-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/the-experiment-600x400-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/the-experiment.jpg 2048w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>TOUGH LOVE ALERT:<\/b><\/p>\n<p><strong>I can almost guarantee that your man boobs are NOT a result of a slow metabolism or genetics (outside of how your body stores excess body fat). <\/strong><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s due to the fact that you have been <a href=\"https:\/\/www.nerdfitness.com\/blog\/why-cant-i-lose-weight-heres-the-truth\/\" target=\"_blank\" rel=\"noopener noreferrer\">consistently overeating<\/a>, day in, and day out, for years.\u00a0<\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">Once you\u2019re done being mad at me and defensive about this, you\u2019ll realize this is great news! <\/span><\/em><\/p>\n<p><span style=\"font-weight: 400;\">Why? Because it\u2019s fixable. <\/span><\/p>\n<p><span style=\"font-weight: 400;\"><span style=\"text-decoration: underline;\">You are not broken<\/span>. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">You simply need to change how you deal with food.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>To do that, we\u2019re going to focus on <a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">sustainable changes<\/a>.<\/strong> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">After all, temporary changes create temporary results. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">And we want to <span style=\"text-decoration: underline;\">get rid of man boobs permanently<\/span>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, in order for us to <a href=\"https:\/\/www.nerdfitness.com\/blog\/body-fat-percentage\/\" target=\"_blank\" rel=\"noopener noreferrer\">lose body fat<\/a>, we need to expend more calories than our body consumes, consistently.<\/span><\/p>\n<p><strong>Let\u2019s put some numbers to this: 3,500 calories equals roughly one pound of fat.<\/strong><\/p>\n<p>So if we do the math here:<\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">There are seven days in a week. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">If we want to lose one pound of body fat in a week (<a href=\"https:\/\/www.nerdfitness.com\/blog\/just-how-fast-can-i-get-the-body-i-want\/\" target=\"_blank\" rel=\"noopener noreferrer\">a worthy, sustainable goal for some<\/a>), we need to create a caloric deficit of 500 calories a day.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">We can do this by consuming 500 <em>fewer<\/em> calories, burning 500 <em>more<\/em> calories, or a combination of the two.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Remember this<\/span><span style=\"font-weight: 400;\">: <span style=\"text-decoration: underline;\">a daily 500-calorie deficit compared to how we normally eat to lose a pound a week<\/span>.<\/span><\/p>\n<p>(Note: in our coaching program, we&#8217;ve found clients have the most success targeting 0.5%-0.75% of their body weight per week as a fat loss goal. This is fast enough to see consistent results and stay motivated, while not SO restrictive that it&#8217;s completely unsustainable.)<\/p>\n<p><em><b>What does 500 calories look like?<\/b><\/em><\/p>\n<p>Here are two examples:<\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The number of calories found in a Big Gulp of Mountain Dew. <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">An estimate of the calories required to <a href=\"https:\/\/www.nerdfitness.com\/blog\/running-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">run five miles<\/a>. <\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Hopefully, those two dots above made your head explode.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201c<\/span><i><span style=\"font-weight: 400;\">Steve, you\u2019re saying that in order for me to counteract just sipping on a Mountain Dew while owning noobs in Fortnite, I\u2019d need to run 5 miles? <\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">I haven\u2019t run a mile since gym class. And that was 15 years ago.<\/span><\/i><span style=\"font-weight: 400;\">\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Yup.<\/span><\/p>\n<p><strong><span style=\"text-decoration: underline;\">Nutrition is 90% of the equation when it comes to weight loss.<\/span><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">NINETY. PERCENT.<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3882887\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/thats-not-true.gif\" alt=\"Luke saying &quot;that&#039;s not true&quot;\" width=\"446\" height=\"196\" \/><\/p>\n<p>Okay, I don&#8217;t actually know the exact percentage, but 90% is dramatic enough.<\/p>\n<p>I hope to get you to realize that changing your nutrition is the most important thing you can do to reduce &#8220;man boobs.&#8221;<\/p>\n<p><strong>Sure,\u00a0exercise is important. <\/strong><\/p>\n<p><strong>However, when it comes to creating a caloric deficit, it\u2019s <em>much<\/em> easier to decrease calories consumed vs. increase \u201ccalories burned.\u201d<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Put a different way: would you rather pour out that Mountain Dew, or run five miles?<\/span><\/p>\n<p><b>Let\u2019s tie together our discussion on \u201cman boobs\u201d with our philosophy on fitness:<\/b><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/why-cant-i-lose-weight-heres-the-truth\/\" target=\"_blank\" rel=\"noopener noreferrer\"> we\u2019re eating too much<\/a>, and our body is choosing to store these calories wherever it sees fit. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unfortunately in this situation, it\u2019s choosing to store them in our chest area.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We can\u2019t change the past. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">But we can change your future&#8230;and you won&#8217;t even need a wacky scientist.<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3602599\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/delorean.gif\" alt=\"Or can you change the past? No, you probably can&#039;t.\" width=\"448\" height=\"242\" \/><\/p>\n<p><strong>This is why we\u2019re gonna reverse the trend<\/strong><span style=\"font-weight: 400;\"><strong>:<\/strong> eat a caloric deficit, consistently, until we reach our goal. Then learn how to eat AT our caloric needs to sustain it for the long run.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Over time, our body will respond by burning fat from certain areas, in a certain order (again, this is out of our control). <\/span><\/p>\n<p><span style=\"font-weight: 400;\">As our <a href=\"https:\/\/www.nerdfitness.com\/blog\/body-fat-percentage\/\" target=\"_blank\" rel=\"noopener noreferrer\">body fat percentage drops<\/a> far enough, it should start to remove the body fat from your pectoral area.<\/span><\/p>\n<p>We have two paths forward.<\/p>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\"><strong><span style=\"text-decoration: underline;\">PATH ONE<\/span>: Count calories. <\/strong>If you&#8217;ve never done this before and are interested in trying, we recommend recording every meal and morsel for 3-5 days to start.\u00a0(<\/span><span style=\"font-weight: 400;\">We can use a food journal, a calorie-counting app like <a style=\"font-weight: 400;\" href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">MyFitnessPal<\/a>, etc. <\/span><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\">It\u2019ll teach you a lot about the food you eat, and yourself. From there, calorie counting can be a viable strategy for SOME to continue to monitor and dial in their caloric intake. For about 25% of our coaching clients, this is the process that works for them.<\/span><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\">As for how many calories we SHOULD eat, see our <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-many-calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee\/\" target=\"_blank\" rel=\"noopener noreferrer\">Total Daily Energy Expenditure (TDEE) Calculator<\/a>.<\/span><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\">It works, but boy is it challenging.<\/span><\/p>\n<p style=\"padding-left: 40px;\"><b><span style=\"text-decoration: underline;\">PATH TWO:<\/span> follow our <a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u201csimple plate\u201d approach from our Healthy Eating Guide<\/a>. <\/b>L<span style=\"font-weight: 400;\">earn <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-portion-control-how-to-lose-weight-with-portion-control\/\" target=\"_blank\" rel=\"noopener noreferrer\">portions sizes<\/a>, and start making slightly better choices. Focus on getting enough protein and veggies and cut back on liquid calories. Over 60% of our coaching clients find this method to be more sustainable and successful for them in the long-run.<\/span><\/p>\n<p style=\"padding-left: 40px;\"><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3995555\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/balanced-plate.jpg\" alt=\"A plate that that contains a portion of protein, healthy carb, veggies\/fruit, and unsweetened drink.\" width=\"720\" height=\"567\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/balanced-plate.jpg 720w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/balanced-plate-300x236-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/balanced-plate-713x561-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/balanced-plate-600x473-1.jpg 600w\" sizes=\"(max-width: 720px) 100vw, 720px\" \/><\/p>\n<p><strong>I know that overhauling one&#8217;s diet is easier said than done. <\/strong><\/p>\n<p><span style=\"font-weight: 400;\">But it&#8217;s time to take a proactive approach to nutrition. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;re reading this article because man boobs are a real problem for you &#8211; educate yourself on what you&#8217;re eating and work on cutting back on the calories!<\/span><\/p>\n<p><strong>And that&#8217;s what we&#8217;ll cover in the next section:<\/strong> what foods to eat that will help you reduce your calories without you being miserable.<\/p>\n<h2><a name=\"eating_and_man_boobs\"><\/a>What should I be eating to lose \u201cmoobs\u201d?<\/h2>\n<p><b>The Nerd Fitness philosophy on what constitutes a &#8216;healthy food&#8217; can be written like this: <\/b><\/p>\n<blockquote>\n<p><b>\u201cFoods I can eat frequently that give me enough fuel to get through the day AND don\u2019t make me miserable.\u201d.<\/b><\/p>\n<\/blockquote>\n<p><span style=\"font-weight: 400;\">I lay it all out in our <a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">Beginner\u2019s Guide to Healthy Eating,<\/a> but this generally equates to foods like:<br \/>\n<\/span><\/p>\n<ul>\n<li>Protein like poultry, meat, low-fat dairy, and legumes.<\/li>\n<li>Fruits and vegetables.<\/li>\n<li>Healthy carbohydrates like rice and quinoa.<\/li>\n<li>Healthy fats like almonds and olive oil.<\/li>\n<li>Occasional full-fat cheese and dairy.<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These are the types of foods that form the foundation of a well-balanced diet.<\/span><\/p>\n<p><em><strong>Do you know WHY these types of foods help with weight loss? <\/strong><\/em><\/p>\n<p><span style=\"font-weight: 400;\">Because if we stick mostly to this list, we\u2019ll likely create a caloric deficit naturally.<\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">But why tho?<\/span><\/em><\/p>\n<p><span style=\"font-weight: 400;\">The fine folks at <a href=\"https:\/\/www.wisegeek.com\/what-does-200-calories-look-like.htm\" target=\"_blank\" rel=\"noopener noreferrer\">WiseGEEK<\/a> did an awesome post where they took pictures of what 200 calories of a certain food look like.<\/span><\/p>\n<p><b>200 calories of broccoli gets you enough broccoli to fill up an entire plate:<\/b><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\" wp-image-3412993 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/what-200-calories-look-like-food-6.jpg\" alt=\"\" width=\"481\" height=\"321\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/what-200-calories-look-like-food-6.jpg 605w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/what-200-calories-look-like-food-6-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/what-200-calories-look-like-food-6-600x400-1.jpg 600w\" sizes=\"(max-width: 481px) 100vw, 481px\" \/><\/p>\n<p><b>Or <span style=\"text-decoration: underline;\">half<\/span> a Snickers bar:<\/b><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\" wp-image-3412994 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/what-200-calories-look-like-food-56.jpg\" alt=\"\" width=\"480\" height=\"320\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/what-200-calories-look-like-food-56.jpg 605w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/what-200-calories-look-like-food-56-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/what-200-calories-look-like-food-56-600x400-1.jpg 600w\" sizes=\"(max-width: 480px) 100vw, 480px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Yeah. And who eats half a Snickers and says &#8220;I&#8217;ll save the other half for later?&#8221;\u00a0<\/span><\/p>\n<p>Literally nobody.<\/p>\n<p><span style=\"font-weight: 400;\">If we want to create a caloric deficit consistently, focusing on foods that give you a ton of bang-for-your-buck from a nutrients vs calories standpoint is the answer. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Of course, I know a Snickers bar is way more delicious than broccoli &#8211; it was designed in a lab by scientists to be AMAZING! <\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>And I\u2019m not gonna tell you to never eat a Snickers ever again either.<\/strong> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead, we need to start being proactive about our food choices. If we\u2019re gonna eat a Snickers, we better damn well be planning for that by reducing our calorie intake elsewhere.<\/span><\/p>\n<p><strong>And if the scale isn\u2019t budging, and our man boobs aren\u2019t getting smaller &#8211; we\u2019re <a href=\"https:\/\/www.nerdfitness.com\/blog\/why-cant-i-lose-weight-heres-the-truth\/\" target=\"_blank\" rel=\"noopener noreferrer\">still eating too much<\/a>!<\/strong><\/p>\n<p>Should we do the <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-the-mediterranean-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">Mediterranean diet<\/a>? <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-the-keto-diet-or-ketogenic-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">Keto<\/a>? <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-eat-a-plant-based-diet-a-scientific-look-at-going-vegan-safely\/\" target=\"_blank\" rel=\"noopener noreferrer\">Vegan<\/a>?<\/p>\n<p><em><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-the-paleo-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">Paleo<\/a>?<\/em><\/p>\n<p>Maybe!<\/p>\n<p><strong>They all follow the same premise:<\/strong> by changing the foods we eat, we&#8217;re more likely than not to eat a caloric deficit. Certain people respond better to certain diets than others.<\/p>\n<p><b>I personally follow a <a href=\"https:\/\/www.nerdfitness.com\/blog\/paleo-keto-slow-carb-vegan-how-to-determine-the-perfect-diet-for-you\/\" target=\"_blank\" rel=\"noopener noreferrer\">mental model diet<\/a>, summarized here: <\/b><\/p>\n<ol>\n<li><b>Minimize and plan for processed food &#8211; they\u2019re designed for us to overeat them. <span style=\"font-weight: 400;\">Take a look again at that Snickers bar. Do you <\/span><i><span style=\"font-weight: 400;\">really<\/span><\/i><span style=\"font-weight: 400;\"> think you\u2019d only eat half of one to stick to 200 calories? Of course not.<\/span><\/b><\/li>\n<li><strong>Eat veggies.<\/strong> <span style=\"font-weight: 400;\">Vegetables are nutrient-dense and light on calories. Because of all the fiber, they are also tough to overeat. Imagine eating all that broccoli. Are you going for seconds? Probably not. So eat your veggies to help keep you full. <\/span><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/vegetable-haters-how-to-start-eating-vegetables\/\" target=\"_blank\" rel=\"noopener noreferrer\">Here&#8217;s how to make vegetables taste good<\/a>.<\/span><\/li>\n<li><strong>Avoid liquid calories.<\/strong>\u00a0Cut back dramatically on s<span style=\"font-weight: 400;\">oda, <a href=\"https:\/\/www.nerdfitness.com\/blog\/is-drinking-fruit-juice-healthy-is-fruit-juice-really-as-bad-as-soda\/\" target=\"_blank\" rel=\"noopener noreferrer\">juices<\/a>, smoothies, and any beverage with calories. Even most coffee orders (with sugar, cream, etc.) have a ton of hidden calories. Stick to water, and unsweetened tea or black coffee. Here are our <a href=\"https:\/\/www.nerdfitness.com\/blog\/is-diet-coke-bad-for-you-what-about-artificial-sweeteners\/\" target=\"_blank\" rel=\"noopener noreferrer\">thoughts on diet soda<\/a>.<\/span><\/li>\n<li><strong>Prioritize protein.<\/strong> <span style=\"font-weight: 400;\">Our body uses protein as the building block of muscle rebuilding. Outside of repairing our body, protein will also work to keep us full and satiated: 400 calories of chicken will leave us wayyy more full than 400 calories worth of Gatorade.<a class=\"fn-ref-mark\" href=\"#footnote-3\" id=\"refmark-3\"><sup>[3]<\/sup><\/a> If you prioritize protein on your plate, you\u2019ll be doing a lot of the heavy lifting on proper nutrition. Some great sources of protein include chicken, eggs, beef, pork, fish, nuts, legumes, quinoa, and most dairy products. <\/span><span style=\"font-weight: 400;\">Check out our <a href=\"https:\/\/www.nerdfitness.com\/blog\/protein-shakes-for-newbies-what-to-buy-when-to-drink\/\" target=\"_blank\" rel=\"noopener noreferrer\">Guide to Protein<\/a> to measure how much protein you need every day.<\/span><\/li>\n<\/ol>\n<p><strong>These four points will help you on your journey to create a caloric deficit. <\/strong><\/p>\n<p><span style=\"font-weight: 400;\">I know this is much easier said than done. After all, everybody knows they should eat more vegetables, and yet 70% of the country is overweight. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Clearly, there&#8217;s more happening here than just &#8220;I need willpower and I need to try harder!&#8221;<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>If you\u2019re struggling with portion control and challenges, jump fully into the NF community.<\/strong> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">We cover human behavior and psychology to help you: <\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-a-batcave-for-habit-change\/\" target=\"_blank\" rel=\"noopener noreferrer\">Improve your environment.<\/a><\/span><\/li>\n<li><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-healthy-habits-that-stick\/\" target=\"_blank\" rel=\"noopener noreferrer\">Fix your habit-building.<\/a><\/span><\/li>\n<li><span style=\"font-weight: 400;\">Surround yourself with people that make you better (including our free <a href=\"https:\/\/www.facebook.com\/groups\/NerdFitnessPrime\/\">private community<\/a>).<\/span><\/li>\n<\/ul>\n<p><b>We\u2019ve helped thousands of people like you here at NF, and we really focus on nutrition.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">As we said, it\u2019s 90% of the battle! <\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s why we created our 10-level nutritional system. Each level gets a bit more challenging and healthier, but you can progress at your own speed to make your changes stick! <\/span><\/p>\n<p><strong>I&#8217;ll send you the <span style=\"text-decoration: underline;\">10-Level Guide<\/span> when you <a href=\"https:\/\/www.nerdfitness.com\/email\/\">sign up for our newsletter here.<\/a><\/strong><\/p>\n<h2><a name=\"soy_and_man_boobs\"><\/a>Does Soy Cause Man Boobs?<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3602841 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/lego-scientist-713x475-1.jpg\" alt=\"This LEGO is researching whether soy causes man boobs!\" width=\"713\" height=\"475\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/lego-scientist-713x475-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/lego-scientist-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/lego-scientist-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/lego-scientist-600x400-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>You don\u2019t have to search far on the internet for the advice \u201cavoid soy because it causes man boobs.\u201d<\/b><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s repeated so much, it\u2019s assumed to be fact. <\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">Is it?<\/span><\/em><\/p>\n<p><span style=\"font-weight: 400;\">The definition of gynecomastia (medical condition of man boobs) mentions \u201cincreased estrogen activity\u201d as a major cause. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">So when people say stay clear of soy, they\u2019re worried about its impact on hormones like testosterone and estrogen. <\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">Why the concern?<\/span><\/em><\/p>\n<p><b>It comes down to a compound found in soy called \u201cisoflavones.\u201d<\/b><span style=\"font-weight: 400;\"> Isoflavones are a type of phytoestrogen, which acts a little like estrogen, the central female hormone. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cPhyto\u201d is derived from Greek and means \u201cplant.\u201d \u201cEstrogen\u201d is estrogen. So phytoestrogen more or less means plant-derived estrogen. <\/span><\/p>\n<p><b>The fear of isoflavone rests with our bodies using this plant-like estrogen as actual estrogen.<\/b><span style=\"font-weight: 400;\"> A report from Frontiers in Neuroendocrinology found that this is potentially possible.<a class=\"fn-ref-mark\" href=\"#footnote-4\" id=\"refmark-4\"><sup>[4]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">I should now note, we are about to wade into a controversial subject.<\/span><\/p>\n<p><b>We\u2019ll be careful and rely on good old-fashioned science and studies for guidance.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">However, sometimes science can point us in a couple of different and contradictory directions. When this happens, it\u2019s important to acknowledge the uncertainty.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Compounds in soy may act like estrogen in the body. Does this apply to men though? And do they cause \u201cman boobs?\u201d <\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 2005 study out of The Journal of Nutrition did find a relationship between soy intake and hormone levels in men.<a class=\"fn-ref-mark\" href=\"#footnote-5\" id=\"refmark-5\"><sup>[5]<\/sup><\/a> However, they concluded these to be \u201cminor.\u201d <\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>In 2010, Fertility and Sterility tackled the question on whether soy had \u201cfeminizing effects on men.\u201d<\/strong> <\/span><\/p>\n<p><span style=\"font-weight: 400;\"><span style=\"text-decoration: underline;\">They found it didn\u2019t.<\/span><a class=\"fn-ref-mark\" href=\"#footnote-6\" id=\"refmark-6\"><sup>[6]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Their report stated:<\/span><\/p>\n<blockquote>\n<p><span style=\"font-weight: 400;\">Neither isoflavone supplements nor isoflavone-rich soy affect total or free testosterone levels.<\/span><\/p>\n<\/blockquote>\n<p><span style=\"font-weight: 400;\">The journal concluded:<\/span><\/p>\n<blockquote>\n<p><span style=\"font-weight: 400;\">There is essentially no evidence from the nine identified clinical studies that isoflavone exposure affects circulating estrogen levels in men.<\/span><\/p>\n<\/blockquote>\n<p><em><strong>Case closed?<\/strong><\/em><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3602664\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/case-closed.gif\" alt=\"Is the case closed on soy and man boobs?\" width=\"435\" height=\"326\" \/><\/p>\n<p><strong>Probably, but I\u2019d be remiss not to mention the following:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">There is one documented case published in Endocrine Practice, where a man may have given himself gynecomastia by drinking three quarts of soy milk a day.<a class=\"fn-ref-mark\" href=\"#footnote-7\" id=\"refmark-7\"><sup>[7]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">His gynecomastia went away when he stopped. Granted, this is anecdotal evidence, which is far from proof. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it is interesting and worth noting to round out this discussion. And as mentioned earlier, the ability for phytoestrogen to act as actual estrogen does seem possible&#8230;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201c<\/span><i><span style=\"font-weight: 400;\">Steve, Just tell me: Should I ditch soy to ditch my man boobs?<\/span><\/i><span style=\"font-weight: 400;\">\u201d<\/span><\/p>\n<p><b>Well, as with anything, quantity and context matters.<\/b><span style=\"font-weight: 400;\"> Virginia Miller, an estrogen researcher at the Mayo Clinic, told a Vice journalist:<a class=\"fn-ref-mark\" href=\"#footnote-8\" id=\"refmark-8\"><sup>[8]<\/sup><\/a><\/span><\/p>\n<blockquote>\n<p><span style=\"font-weight: 400;\">The amount of phytoestrogens in various soy products varies by process method.<\/span><\/p>\n<\/blockquote>\n<p><span style=\"font-weight: 400;\">Dr. Miller didn\u2019t think it was too problematic to eat soy, specifically mentioning that: <\/span><\/p>\n<blockquote>\n<p><span style=\"font-weight: 400;\">Eating tofu is probably OK.<\/span><\/p>\n<\/blockquote>\n<p><span style=\"font-weight: 400;\">Interestingly, Miller suggested that BPA found in plastic is more harmful to our endocrine (hormone) system than eating or drinking soy.<a class=\"fn-ref-mark\" href=\"#footnote-9\" id=\"refmark-9\"><sup>[9]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Confusing stuff.<\/span><\/p>\n<p><b>In general, the consensus seems to be that as long as you don\u2019t binge soy products, the amount of phytoestrogens found in a normal diet is fine. <\/b><\/p>\n<p><span style=\"font-weight: 400;\">If you have the actual condition of gynecomastia, soy is unlikely to be the root cause. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">As more and more research is being done on this subject, this answer could change. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">My opinion: this is a tiny piece of the puzzle&#8230;<\/span><\/p>\n<p>&#8230;not the whole picture.<\/p>\n<p><span style=\"font-weight: 400;\"><strong>If we&#8217;re overeating food every day, worrying about the soy we consume is missing the forest for the trees.<\/strong> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">That\u2019d be like&#8230;putting on a long sleeve shirt instead of a t-shirt for added protection, before driving 50 miles an hour into a brick wall. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead, maybe focus on wearing a seat belt, or better yet &#8211; not driving into the wall in the first place!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I swear that analogy made sense in my head before I typed it out. <\/span><\/p>\n<p><b>Anyways &#8211; back to real specifics. <\/b><\/p>\n<p><b>Here is the Nerd Fitness philosophy on soy:<\/b><span style=\"font-weight: 400;\"> focus on total calories consumed and get that dialed in for consistent caloric deficit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Only THEN, as our body fat starts to decrease, and we\u2019re analyzing how our body responds to any and ALL types of food, see how our body responds to removing soy from our diet.<\/span><\/p>\n<p><b>Want to have an expert guide you on this process?<\/b><span style=\"font-weight: 400;\"> A fitness partner to help guide you on nutrition, including <\/span><span style=\"font-weight: 400;\">eliminating<\/span><span style=\"font-weight: 400;\"> and then re-introducing certain foods? You can by checking out <\/span><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Nerd Fitness Coaching.<\/a><\/span><\/p>\n<h2><a name=\"do_i_have_gynecomastia\"><\/a>Do I actually have gynecomastia?<\/h2>\n<p><b>The only way to really know if you have gynecomastia is to go to a doctor.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">They\u2019ll be able to tell you (often with an ultrasound) if it\u2019s a glandular breast enlargement or just fatty tissue. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">They might also do some blood tests to check testosterone levels and female sex hormones like estrogen. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have an imbalance, gynecomastia <\/span><i><span style=\"font-weight: 400;\">could<\/span><\/i><span style=\"font-weight: 400;\"> be a side effect. They\u2019ll know for sure and can prescribe a treatment.<\/span><\/p>\n<p><strong>Also, they can verify that something very serious isn&#8217;t going on.<\/strong> In very rare cases, male breast enlargement can be a sign of cancer. Yes, men can get breast cancer.<span style=\"font-weight: 400;\"><a class=\"fn-ref-mark\" href=\"#footnote-10\" id=\"refmark-10\"><sup>[10]<\/sup><\/a><\/span><\/p>\n<p><b>It should be noted: obesity itself is tied to increasing the development of <em>real<\/em> gynecomastia. <\/b><\/p>\n<p><span style=\"font-weight: 400;\">Excessive fat stimulates the body&#8217;s production of estrogen, spurring the growth of actual breast tissue.<a class=\"fn-ref-mark\" href=\"#footnote-11\" id=\"refmark-11\"><sup>[11]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Said another way: <\/span><\/p>\n<blockquote>\n<p><span style=\"font-weight: 400;\">P<\/span><span style=\"font-weight: 400;\">seudogynecomastia can turn into actual gynecomastia<\/span><span style=\"font-weight: 400;\">. <\/span><\/p>\n<\/blockquote>\n<p><span style=\"font-weight: 400;\"><strong>If you are diagnosed with gynecomastia, it\u2019ll be between you and your doctor as to the next steps.<\/strong> I\u2019ve seen men take one of three paths, as I\u2019ve read anecdotes from our <a href=\"https:\/\/www.facebook.com\/groups\/NerdFitnessPrime\/\" target=\"_blank\" rel=\"noopener noreferrer\">private support community for Nerd Fitness<\/a>:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Men who had elective surgery (liposuction in some instances and skin tucks) to remove the fat due to gynecomastia. They are thankful for no longer being self-conscious about their chest areas. This is not an option for everybody for various reasons. <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Others have worked hard to reduce their man boob size through exercise and nutrition.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Some have elected to not treat gynecomastia, or are working to reduce the fat around their pecs through diet and exercise before deciding what to do next.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">If you\u2019re concerned with \u201cman boobs,\u201d weight management is the path of action we&#8217;d recommend, whether you\u2019re facing either gynecomastia or pseudogynecomastia.\u00a0<\/span><\/p>\n<p><b><a href=\"https:\/\/www.nerdfitness.com\/blog\/body-fat-percentage\/\" target=\"_blank\" rel=\"noopener noreferrer\">Reducing your body fat percentage<\/a> can help keep your hormones in balance.<\/b><\/p>\n<p>One important note here. Your unique situation is just that: <span style=\"text-decoration: underline;\">unique<\/span>.<\/p>\n<p>I know many men who have treated pseudogynecomastia with diet and exercise, and I know others who are VERY thankful they had surgery to treat the symptom and are much happier as a result.<\/p>\n<p>No judgment here. You do you, brother.<\/p>\n<p><span style=\"font-weight: 400;\"><strong>At this point, I bet you have an additional question:<\/strong> <em>\u201cCan hormone balance be affected in the opposite direction? By increasing testosterone?\u201d <\/em><\/span><\/p>\n<h2><a name=\"boost_testosterone\"><\/a>Is there a way to boost my testosterone naturally?<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3602842 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/indiana-jones-713x401-1.jpg\" alt=\"Indiana Jones wants to know if he has gynecomastia or not. \" width=\"713\" height=\"401\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/indiana-jones-713x401-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/indiana-jones-300x169-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/indiana-jones.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/indiana-jones-600x338-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>If you do suspect you have a hormonal imbalance, speak with your doctor. <\/b><span style=\"font-weight: 400;\">They can run tests and tell you exactly what is going on, why, and how to treat it.<\/span><\/p>\n<p>I will not be digging into medically supervised testosterone therapy (which is above my pay grade, and between you and your doctor), but here&#8217;s our guidance on naturally boosting your testosterone levels:<\/p>\n<p style=\"padding-left: 40px;\"><b>#1) Strength training. <span style=\"font-weight: 400;\">I know. A few sections ago I devoted an entire <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">area to strength training<\/a>. <\/span><\/b><\/p>\n<p style=\"padding-left: 40px;\"><b><span style=\"font-weight: 400;\">However, if you are looking for a natural way to boost testosterone, strength training would be a good way to go about it. <\/span><\/b><\/p>\n<p style=\"padding-left: 40px;\"><b><span style=\"font-weight: 400;\">One 2017 study found, that although temporary, testosterone levels were shown to: \u201cacutely rise immediately following an acute resistance exercise bout.&#8221;<a class=\"fn-ref-mark\" href=\"#footnote-12\" id=\"refmark-12\"><sup>[12]<\/sup><\/a><\/span><\/b><\/p>\n<p style=\"padding-left: 40px;\"><b><span style=\"font-weight: 400;\">Because of the short-term increase, consistency is key with resistance training and testosterone levels. That&#8217;s likely why \u201cregular exercise\u201d has been linked with increased testosterone overal.l<a class=\"fn-ref-mark\" href=\"#footnote-13\" id=\"refmark-13\"><sup>[13]<\/sup><\/a><\/span><\/b><\/p>\n<p style=\"padding-left: 40px;\"><strong>#2) Stress.<\/strong> <span style=\"font-weight: 400;\">Cortisol is a hormone that is promoted by stress and reduces free testosterone levels (in addition to signaling for your body to store fat).<a class=\"fn-ref-mark\" href=\"#footnote-14\" id=\"refmark-14\"><sup>[14]<\/sup><\/a><\/span><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\">The more stressed out we are, the lower our testosterone will be. What\u2019s a cure? Being mindful. <\/span><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\">Meditation practices have been shown to help control cortisol levels.<a class=\"fn-ref-mark\" href=\"#footnote-15\" id=\"refmark-15\"><sup>[15]<\/sup><\/a> Want to start a mindfulness practice? Scope out our <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-nerds-guide-to-mindfulness\/\" target=\"_blank\" rel=\"noopener noreferrer\">Nerd\u2019s Guide to Mindfulness<\/a> to get going.<\/span><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\">Do you know what else is connected with higher cortisol levels and increased stress? <a href=\"https:\/\/www.nerdfitness.com\/blog\/are-you-making-these-mistakes-with-your-sleep\/\" target=\"_blank\" rel=\"noopener noreferrer\">Lack of sleep<\/a>! If this is you, shut off Netflix and get to bed sooner. <\/span><\/p>\n<p style=\"padding-left: 40px;\"><strong>#3) Overtraining.<\/strong> <span style=\"font-weight: 400;\">There can be too much of a good thing. Studies have found that both professional basketball and soccer players drop their testosterone levels by the end of a season.<a class=\"fn-ref-mark\" href=\"#footnote-16\" id=\"refmark-16\"><sup>[16]<\/sup><\/a><\/span><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\">Which makes sense. <\/span><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\">Tons of activity in a short amount of time gives no time to repair and heal. The same phenomenon has been found in ultra-marathoners.<a class=\"fn-ref-mark\" href=\"#footnote-17\" id=\"refmark-17\"><sup>[17]<\/sup><\/a>[[17]]That study on ultra-marathoners is right <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1080603214001021\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.[[17]. Make sure you get <a href=\"https:\/\/www.nerdfitness.com\/blog\/are-you-making-these-mistakes-with-your-sleep\/\" target=\"_blank\" rel=\"noopener noreferrer\">plenty of sleep<\/a> and <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-should-i-do-on-my-off-days\/\" target=\"_blank\" rel=\"noopener noreferrer\">schedule rest days<\/a>.<\/span><\/p>\n<p style=\"padding-left: 40px;\"><strong>#4) Eat red meat.<\/strong> <span style=\"font-weight: 400;\">Red meat is a great source of the amino acid carnitine, which has been linked to improved fertility.<a class=\"fn-ref-mark\" href=\"#footnote-18\" id=\"refmark-18\"><sup>[18]<\/sup><\/a> Plus, it\u2019s a good source of zinc, which has also been shown to help regulate testosterone.<a class=\"fn-ref-mark\" href=\"#footnote-19\" id=\"refmark-19\"><sup>[19]<\/sup><\/a><\/span><\/p>\n<p style=\"padding-left: 40px;\"><strong>#5) Your results may vary.<\/strong> My friend Brett over at Art of Manliness did a <a href=\"https:\/\/www.artofmanliness.com\/articles\/how-to-increase-testosterone-naturally\/\" target=\"_blank\" rel=\"noopener noreferrer\">90-day experiment<\/a> in which he doubled his testosterone levels through diet and strength training.<\/p>\n<p><span style=\"font-weight: 400;\">To be honest with you, even if you don\u2019t have low testosterone levels, you should strength train, be mindful, and prioritize rest. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">And maybe even eat a little red meat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And yes, I read that study that says red meat will kill you. I don\u2019t agree with the fear-mongering.<a class=\"fn-ref-mark\" href=\"#footnote-20\" id=\"refmark-20\"><sup>[20]<\/sup><\/a><\/span><\/p>\n<p><b>If you want help with strength training, nutrition, or even starting a mindfulness practice, check out <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Nerd Fitness Coaching<\/a>! <\/b><span style=\"font-weight: 400;\">We help men (and women) level up their lives by providing actionable goals and accountability.<\/span><\/p>\n<h2><a name=\"start_reducing_man_boobs\"><\/a><b>How to Start Reducing Man Boobs<\/b><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3602844 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/lego-mechanic-713x475-1.jpg\" alt=\"A LEGO ready to fix this car and get his diet in order to tackle his chest fat.\" width=\"713\" height=\"475\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/lego-mechanic-713x475-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/lego-mechanic-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/lego-mechanic.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/lego-mechanic-600x400-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>So you have pseudogynecomastia. <\/b><\/p>\n<p><span style=\"font-weight: 400;\">And you\u2019re interested in trying to do this the old-fashioned way before going down the route of surgery. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">This would be my recommended path to everybody, though remember I&#8217;m not a doctor and I would recommend working with your doctor to put a plan in place together.<\/span><\/p>\n<p><b>OUR NON-DOCTOR ADVICE FOR A DUDE TRYING TO GET RID OF MAN BOOBS NATURALLY:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><b>Take front and side photos without a shirt on today. <\/b><span style=\"font-weight: 400;\">This will help give you a frame of reference as you move forward with your changes. Pictures will round out your story.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Consider <a href=\"https:\/\/amzn.to\/2RSN4LM\" target=\"_blank\" rel=\"noopener noreferrer\">a tape measure<\/a> and take weekly chest measurements too.<\/strong> Just be consistent with how you take the measurements and look for overall trends!\u00a0<\/span><span style=\"font-weight: 400;\">Here\u2019s our <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-track-progress\/\" target=\"_blank\" rel=\"noopener noreferrer\">Guide on Tracking Fitness Progress<\/a>.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Follow the above nutritional guidance and workout routine for the next month.<\/b><span style=\"font-weight: 400;\"> Remember, I gave you <a href=\"#eating_and_man_boobs\">four tips<\/a> for <a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">healthy eating<\/a>. If you requested our <span style=\"text-decoration: underline;\">10-Level Nutrition Guide<\/span>, it\u2019ll help make those suggestions permanent. Plus, I want you to <a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">start doing push-ups<\/a> (on your knees is a great start). Do it immediately. It\u2019ll help prep you for those <a href=\"#workouts_for_man_boobs\">Advanced Chest Exercises<\/a> I talked to you about.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>If the scale is dropping, and your photos are showing \u201cmoob\u201d improvement, keep it up!<\/b><span style=\"font-weight: 400;\"> As I said earlier, consistency is the name of the game here at Nerd Fitness. &#8220;Slow and steady&#8221; beats &#8220;fast and quitting&#8221; every time.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>If you want to talk to a doctor to see if anything can or should be done about it, go for it! <\/b><span style=\"font-weight: 400;\">Medical advice is generally good advice. Bonus points if you find a doctor who strength-trains and seeks to treat through nutrition and exercise first!<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">I do want to stress, that many male members of the Nerd Fitness Rebellion\u00a0have reported improving their \u201cman boobs\u201d through the strategies listed in this article. <\/span><\/p>\n<p>We are dealt a certain hand from the genetic lottery: whether we gain muscle quickly or slowly, whether we lose our hair or not, and whether we store fat in our legs or in our chest.<\/p>\n<p>We can get mad about it, or we can play the hand we are dealt.<\/p>\n<p>Until somebody develops robot legs, I\u2019m not growing any taller.<\/p>\n<p><span style=\"font-weight: 400;\">However, let\u2019s not justify our internal excuses, or throw ourselves too big of a pity party. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">What we do with our genetic fate, is completely up to us. And we have hundreds of thousands of people in the Nerd Fitness Rebellion who have overcome shitty genetics to <a href=\"https:\/\/www.nerdfitness.com\/blog\/10-months-128-pounds-lost\/\" target=\"_blank\" rel=\"noopener noreferrer\">transform themselves dramatically<\/a>.<\/span><\/p>\n<p><b>If you want 1-on-1 help to transform yourself, <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">we got you<\/a>!<\/b><\/p>\n<h2>We come in all shapes and sizes: you do you.<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3602845 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/lego-friendship-713x401-1.jpg\" alt=\"It&#039;s okay to be who you are now and want to grow into something new too.\" width=\"713\" height=\"401\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/lego-friendship-713x401-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/lego-friendship-300x169-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/lego-friendship.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2024\/02\/lego-friendship-600x338-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>The goal of this post is educational. <\/b><span style=\"font-weight: 400;\">To teach us how our body stores fat, and what can or <\/span><span style=\"font-weight: 400;\">cannot be done about it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s more than okay to love yourself and also want to improve your physique. <\/span><\/p>\n<p><b><span style=\"text-decoration: underline;\">Body positivity<\/span> and <span style=\"text-decoration: underline;\">wanting to look better<\/span> are not mutually exclusive.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019re all works in progress, and that\u2019s great.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to use this post to spur you to change, like cleaning up your diet or lifting some weights, awesome! <\/span><\/p>\n<p><strong>I\u2019m glad Nerd Fitness can help lead you into action:<\/strong><\/p>\n<ul>\n<li>Reduce your body fat percentage through <a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">nutritional changes<\/a> (which includes eating a caloric deficit).<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength train<\/a> to increase the amount of muscle you have, increase the &#8220;calories burned&#8221; portion of the weight-loss equation, and increase your testosterone.<\/li>\n<li>Work with your doctor if you are reducing your body fat but not seeing any changes in your chest area &#8211; you might actually have a medical condition called gynecomastia.<\/li>\n<\/ul>\n<p><b>Want help knowing <\/b><b><i>exactly <\/i><\/b><b>how to progress from here?\u00a0<\/b><\/p>\n<p><b>I have MULTIPLE options for you. Pick the path below that best aligns with your goals and timeline:<\/b><\/p>\n<p><b>1) If you want step-by-step guidance on how to lose weight, eat better, and get stronger, check out our killer <\/b><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>1-on-1 coaching program<\/b><\/a><b>:<\/b><\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\"><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3602791\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/10\/NERD-CoachingBanner2019-00-Main-2d2-713x218-1.jpg\" data-fslightbox=\"gallery1\"><\/a><\/p>\n<p><b>2) Join the Rebellion!<\/b><span style=\"font-weight: 400;\"> We need good people like you in our community, the Nerd Fitness Rebellion.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sign in the box below and not only will you receive our free weight loss guide, but our step-by-step plan for starting a Strength Training practice:<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta strength-101 shortcode-form-13 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><span class=\"pre\">Download our comprehensive guide<\/span> <span class=\"extra\">STRENGTH TRAINING 101!<\/span><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Everything you need to know about getting strong.<\/li>\n<li>Workout routines for bodyweight AND weight training.<\/li>\n<li>How to find the right gym and train properly in one.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! 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Smile at people who hate on you for being you.\" width=\"500\" height=\"263\" \/><\/p>\n<p><span style=\"font-weight: 400;\">###<\/span><\/p>\n<p>All photo sources can be found in this footnote right here\u00a0<a class=\"fn-ref-mark\" href=\"#footnote-21\" id=\"refmark-21\"><sup>[21]<\/sup><\/a><\/p>\n<div id=\"footnote-list\" style=\"display:none;\"><span id=\"fn-heading\">Footnotes<\/span> &nbsp;&nbsp;&nbsp;( returns to text)<\/p>\n<ol>\n<li id=\"footnote-1\" class=\"fn-text\">Check out Mayo Clinic&#8217;s report on gynecomastia right <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2770912\/\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<a href=\"#refmark-1\"><\/a><\/li>\n<li id=\"footnote-3\" class=\"fn-text\">Study on protein as most satiating macro-nutrient right <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23107521\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<a href=\"#refmark-3\"><\/a><\/li>\n<li id=\"footnote-4\" class=\"fn-text\">Check out that report right <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3074428\/\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<a href=\"#refmark-4\"><\/a><\/li>\n<li id=\"footnote-5\" class=\"fn-text\">Check out that study right <a href=\"https:\/\/academic.oup.com\/jn\/article\/135\/3\/584\/4663709\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<a href=\"#refmark-5\"><\/a><\/li>\n<li id=\"footnote-6\" class=\"fn-text\">Check out that study from Fertility and Sterility <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20378106\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<a href=\"#refmark-6\"><\/a><\/li>\n<li id=\"footnote-7\" class=\"fn-text\">Scope out that case right <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18558591#\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<a href=\"#refmark-7\"><\/a><\/li>\n<li id=\"footnote-8\" class=\"fn-text\">Check out that Vice article <a href=\"https:\/\/tonic.vice.com\/en_us\/article\/vdb383\/no-eating-soy-isnt-going-to-give-you-manboobs\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<a href=\"#refmark-8\"><\/a><\/li>\n<li id=\"footnote-9\" class=\"fn-text\">That report on BPA is right <a href=\"https:\/\/www.figo.org\/sites\/default\/files\/uploads\/News\/Final%20PDF_8462.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<a href=\"#refmark-9\"><\/a><\/li>\n<li id=\"footnote-10\" class=\"fn-text\">Link to study on gynecomastia and breast cancer right <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2276281\/\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<a href=\"#refmark-10\"><\/a><\/li>\n<li id=\"footnote-11\" class=\"fn-text\">That study on fat and estrogen is right <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/429508\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<a href=\"#refmark-11\"><\/a><\/li>\n<li id=\"footnote-12\" class=\"fn-text\">That study on testosterone is right <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-017-0698-y\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<a href=\"#refmark-12\"><\/a><\/li>\n<li id=\"footnote-13\" class=\"fn-text\">That study on testosterone and exercise is right <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15204068\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<a href=\"#refmark-13\"><\/a><\/li>\n<li id=\"footnote-14\" class=\"fn-text\">That study on testosterone and cortisol is right <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3880087\/\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<a href=\"#refmark-14\"><\/a><\/li>\n<li id=\"footnote-15\" class=\"fn-text\">That study on cortisol and mindfulness is right <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0306453097000036\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<a href=\"#refmark-15\"><\/a><\/li>\n<li id=\"footnote-16\" class=\"fn-text\">That study on basketball players is right <a href=\"https:\/\/journals.co.za\/content\/ismj\/15\/3\/EJC159076\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>. A study on soccer players is <a href=\"http:\/\/www.pilarmartinescudero.es\/pdf\/asignaturabiopatologia\/LecturasRecomendadas\/relACTHcortisol.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<a href=\"#refmark-16\"><\/a><\/li>\n<li id=\"footnote-17\" class=\"fn-text\"><a href=\"#refmark-17\"><\/a><\/li>\n<li id=\"footnote-18\" class=\"fn-text\">That study on carnitine and testosterone is right <a href=\"https:\/\/nyaspubs.onlinelibrary.wiley.com\/doi\/full\/10.1196\/annals.1320.017\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<a href=\"#refmark-18\"><\/a><\/li>\n<li id=\"footnote-19\" class=\"fn-text\">That study on zinc and testosterone is right <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/8875519\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<a href=\"#refmark-19\"><\/a><\/li>\n<li id=\"footnote-20\" class=\"fn-text\"><a href=\"https:\/\/www.marksdailyapple.com\/will-eating-red-meat-kill-you\/#axzz2v2aif5iM\" target=\"_blank\" rel=\"noopener noreferrer\">This<\/a> write-up by Denise Minger says it better than I could.<a href=\"#refmark-20\"><\/a><\/li>\n<li id=\"footnote-21\" class=\"fn-text\"><span style=\"font-weight: 400;\">Photo source: <a href=\"https:\/\/www.flickr.com\/photos\/clement127\/27443677406\/in\/photostream\/\" target=\"_blank\" rel=\"noopener noreferrer\">bicycle<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/44941176@N05\/15313592286\" target=\"_blank\" rel=\"noopener noreferrer\">amazing<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/98327290@N02\/29223052358\" target=\"_blank\" rel=\"noopener noreferrer\">party pirate<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/clement127\/32450584151\/in\/photostream\/\" target=\"_blank\" rel=\"noopener noreferrer\">mario bros<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/clement127\/31645588575\/in\/photostream\/\" target=\"_blank\" rel=\"noopener noreferrer\">the experiment<\/a>, <a href=\"https:\/\/wallpapersafari.com\/w\/Sjgdw4\" target=\"_blank\" rel=\"noopener noreferrer\">LEGO Becnh Press<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/44941176@N05\/15313592286\" target=\"_blank\" rel=\"noopener noreferrer\">you are what you eat<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/clement127\/29024916282\/in\/photostream\/\" target=\"_blank\" rel=\"noopener noreferrer\">Scientist<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/reiterlied\/29435322843\/in\/photostream\/\" target=\"_blank\" rel=\"noopener noreferrer\">Adventures<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/clement127\/26387858803\/in\/photostream\/\" target=\"_blank\" rel=\"noopener noreferrer\">Ready<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/clement127\/26387858803\/in\/photostream\/\" target=\"_blank\" rel=\"noopener noreferrer\">Decathlon<\/a><\/span><a href=\"#refmark-21\"><\/a><\/li>\n<\/ol>\n<\/div>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-get-rid-of-man-boobs-or-moobs-the-science-and-step-by-step-plan\/\">How to Get Rid of Man Boobs: Step-By-Step Plan for Reducing Moobs Quickly<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u201cCan I get rid of my man boobs quickly and naturally?\u201d Awkward phrase? Sure. But that\u2019s not gonna get us to shy away from the topic here on Nerd Fitness. We work on solutions to questions just like this with our Online Coaching Clients: awkward questions and challenging situations that are tough to talk about, [\u2026]<br \/>\nThe post How to Get Rid of Man Boobs: Step-By-Step Plan for Reducing Moobs Quickly first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":16523,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/16521"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=16521"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/16521\/revisions"}],"predecessor-version":[{"id":16564,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/16521\/revisions\/16564"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/16523"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=16521"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=16521"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=16521"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}