The Gentleman’s Guide On Gynecomastia (Gynaecomastia), Surgery, & How To Get Rid of Man Boobs

The Gentleman’s Guide On Gynecomastia (Gynaecomastia), Surgery, & How To Get Rid of Man Boobs

by James Nelson January 21, 2019

What is Gynecomastia, Gynaecomastia, and Referring to the Male Breasts as “Man Boobs”

This guide was written to really make you understand what’s going on in your chest area without boring you with the science mumbo-jumbo, nor misinforming you with “bro science”.

In the fitness world it’s known as “gyno”: what bodybuilders get when using steroids or it could just be hereditary.

Medically it’s called “gynecomastia” or “gynaecomastia”. The latter is just a different way of spelling it. Don’t ask me why, I don’t really know.

According to Mayo Clinic, gynecomastia is the swelling of breast tissue in boys or men. It’s caused by an imbalance of estrogen and testosterone. Usually boys going through puberty, or older men with low T levels develop it.

Looking deeply, it can be caused by pretty much everything including, herbal products, over the counter medication, aging, diseases, alcohol, diet & your genes. And that’s just scratching the surface.

So most of us refer to it as “man boobs” or “puffy nipples”. Unfortunately, there’s some more nasty terms which you’ve probably heard of already. Since most of the people who inquire about it use the term “man boob”, we’ll use it as well.

Adolescents & Gynecomastia

According to the NIH, around 50% to 60% of teenage males have gynaecomastia. It’s usually caused by all the hormone changes (you guessed it, puberty!) & having high levels of estrogen. They say it goes away when you hit your 20’s but not for everyone.

For adult men, the same study estimates that 65% of adult males between 27 -92 year old experiences some level of gynaecomastia. Like I mentioned earlier, it could be caused by pretty much anything like aging, cancer, hormone imbalances, drug use, etc…

Also just because you have a lot of fat on your chest doesn’t mean you have gynecomastia, it could just mean you need to lower your body fat.

You’ll know if you have gynecomastia if even with a low or normal body fat percentage. You can tell if you feel a lump of tissue behind your nipple. Also, when wearing t-shirts, you can see the outline of your nipples and it feels like they’re poking through your shirt. With some men, the nipples appear big and the fat behind the nipples are very noticeable when wearing a shirt.

To be honest, if you stumbled upon this guide, there’s a good chance you probably have gynecomastia, if not mild gynecomastia.

mild gynecomastia

An example of mild gynecomastia. Image credit:

Let’s get personal for a bit. The appearance of man boobs itself can hurt your self-esteem, but having gynecomastia sucks. Even if you lose body fat, you’ll still have these protruding nipples.

A lot of men get teased up to their adult years. Some guys don’t care but it’s still not a good look. It’s like being a plus size female model in a Miss Universe contest and hoping nobody will judge you by your appearance.

Heck, I can’t be shirtless without at least looking once to see if my nipples are “puffy” or not. I could share more of my pain and grievances with you, but I’m sure you get the point.

Let’s get something clear. If you have gynecomastia, you can’t get rid of man boobs totally without gynecomastia surgery. It’s a fact.

If it’s full-on or mild gynecomastia, you can still significantly reduce the appearance of it with some simple diet & exercise.

If you go on to gynecomastia forums, you’ll see plenty of post gynaecomastia surgery threads with the title “why is my gynecomastia back again?” You’ll see a few people who are ecstatic about their results but there’s a lot more who are unhappy with their results as well. Some even regret doing it because it ended up looking unnatural or odd-looking.

So in a nutshell, it can be a hit or miss situation if you go under the needle. Don’t rule it out though if you believe you really need it.

Did you know celebrities get gynecomastia surgery as well? Take a look at Dwayne “The Rock” Johnson for example. He had gynecomastia surgery done in 1999 and that was the reason he was wearing clothes in his matches right after. He also discussed it on Howard Stern’s show one time.

Triple H (HHH) from WWE also had gynecomastia surgery done as well.

Gynecomastia surgery cost can vary depending on your location, but the average cost of gynaecomastia surgery is $3,641 according to the American Society of Plastic Surgeons. Like I said, costs can be way more depending on the surgeon’s experience & clinic location.


How to Get Rid of Man Boobs & Fast (Gynecomastia / Gynaecomastia)

Okay so we know gynecomastia is the enlarged glandular tissue behind your nipple that makes your chest look fatter no matter what.

You’re probably asking yourself how to lose man boobs and get rid of chest fat at the same time. If you want to get rid of man boobs, that’s easy. If you’re wondering how to get rid of gynecomastia than it gets a little more complicated.

There’s a lot of so-called experts who claim that you need to go heavy on the weights, especially bench press. I won’t drop these guy’s names, but they are wrong.

They make it sound like there’s only one way to do this. If strength training worked then why are body builders the #1 candidates for male breast reduction / gynecomastia reduction surgery?

Also I know guys who’ve built up their chest so big with the iron, after having a family or getting sick, they couldn’t go to the gym as much as they wanted, if they could go at all.

What happens next? You get these two huge fluffy pecs and it looks like you’re in the middle of a sex change. And these are people who don’t have gynecomastia, just man boobs.

The layer of fat is on top of the muscle, and building that muscle is just going to push it out farther.

You might be on the slim side and are still wondering why you have man boobs. Your diet is most likely the main culprit.

Yes, your rock star diet is contributing to it. If you’re diet consists of mostly potato chips and fast food (I could be over exaggerating, but you know you can do better), you’re lacking a lot of nutrients that your body needs. Your testosterone levels are being bottlenecked and your estrogen levels are as high as ever.

I highly recommend reducing or flat out stopping alcohol consumption. Try sticking to a simple tequila recipe and lay off the beers if you must go out.

The trick here is balance and proportion and some chest targeted muscle sculpting with the right exercises.

Before getting into detail on how to get rid of man breasts with diet & exercise let’s any questions you might have.

Frequently Asked Questions

How Long does Gynecomastia last? Does Gynecomastia go away?

According to WebMD, this depends on your age, condition, health, and your response to drugs. If gynecomastia takes place during puberty, there’s a chance it will go away on its own without treatment. It could take from 6 months to 3 years.

How do I know if I have gynecomastia?

Since gynecomastia is the enlargement of a glandular tissue (sometimes fatty tissue as well) behind the nipple, you can feel for it by taking your thumb and index each on one side of the nipple and pinching. You should feel (not always) the tissue which is almost like a piece of rubber. If you were overweight or obese and lost a lot of weight, it could just be loose skin around the nipple. You might be mistaking it for psuedogynecomastia (fat deposits in the breast of obese males). It could also be a combination of these as well. You can always go to a medical professional to make sure.

Can gynecomastia be reversed?

If you have true gynaecomastia or even mild gynecomastia you can perform a male breast reduction or gynecomastia removal surgery. But before you do that, you should try a natural gynecomastia treatment. Gynecomastia surgery cost can be high and is most likely not covered by your health insurance. Remember, male breast reduction cost can get pricey depending on where and who’s doing it. If you can’t reverse your gynecomastia completely, you’ll greatly reduce your symptoms using these natural gynecomastia treatment tips:

  • Lose weight: Although not always, a lot of the times gynecomastia is due to being overweight. If you have psuedogynecomastia (fat deposits in your breast) lowering your body fat will greatly reduce the appearance of man boobs or gynecomastia. Also it will improve your health and you’ll live longer.
  • Target the chest: Diamond pushups and incline benchpress should be your new best friend. Any exercise that targets the upper chest is what you need. Lower or middle chest (flat bench press, decline bench press) will increase protrusion (not good). Also seeing results takes time and consistency. Don’t give up too fast. Also don’t just target the pectoral area. You should be targeting your whole body as well, especially the legs which can really ramp up your testosterone levels.
  • Stress: Everyone knows stress kills, literally. It also kills your testosterone levels by having your body produce more cortisol when you’re stressed. Make an effort to de-stress & prevent stress. It has a direct physiological impact on you & your gynaecomastia.

What can be done about gynecomastia?

Its possible gynecomastia can go away on it’s own if you’ve recently developed it. If taking medications that are known to cause gynecomastia, a doctor will recommend stopping the medication or replace it with another. Drug-induced gynecomastia can be reversible within 6 months to a year after discontinuing the drugs. If you’ve had it for as long as you can remember and don’t think it’s going away anytime soon, you can try natural gynecomastia treatment or gynecomastia surgery.

Sometimes a doctor will prescribe FDA approved breast cancer medication such as Soltamox, Evista, or Arimidex. These are known to help with gynecomastia treatment but not specifically designed for it. Gynecomastia surgery is the final option if you’re fed up with the appearance of “man boobs” such as:

Liposuction for gynecomastia. This removes the fat in the breast but not the gland tissue.

Mastectomy. This is gynecomastia removal which is done by removing the actual gland tissue in the breast. Small incisions are done to take out the tissue which also results in a shorter recovery time.

I’ve had gynecomastia since puberty and still have it. My dad, brothers, and uncles even have it and always have had it. What do I do?

To give you an honest answer, there’s only two things you can do. The first is to reduce the appearance as much as possible by watching your body fat percentage. This means eating right & exercising regularly. Or you can seek gynecomastia treatment or gynecomastia surgery.

Gynecomastia Surgery

If you’re still interested in male breast reduction or gynecomastia surgery, then be ready to fork up some cash.

One of the best things you can do before surgery is get FIT. What I mean by that is achieving your ideal body, and then getting gyno surgery. Gynecomastia removal typically yields better results with a low body fat situation.

While getting your physique straight, you can start saving money for surgery in the meantime as well.

You’re probably wondering how much can gynecomastia surgery cost. Earlier in the article I mentioned that according to the American Society of Plastic Surgeons, it can cost over $3,000 on average.

It’s usually a lot pricier and I’ve hardly seen it under $2,500.

Since this is a lifetime choice, do you honestly want to go to the cheapest place you can find? I highly recommend forking up the money and going to a very reputable place. Make to look for good reviews as well.

I know some people go to a different country like India or Thailand since it’s cheaper, but you’ll see some horror stories as well. It’s worth taking a visit to the best gynecomastia surgeon near you, even it’s just to hear what they will say.

Surprisingly & if I remember correctly, I read an article where the author went to Norway (or it could’ve been Iceland) because it was cheaper to fly there, get surgery, and fly back, than it was to get surgery in the U.S.

His gynecomastia surgery before and after pics were impressive as well. No scarring and no sign of gynecomastia at all. He got super fit before the surgery and was a “mild gynecomastia” guy who had it since puberty.

He mentioned it was one of the best choices he’s ever made. You could see he had mild gynecomastia in his before pictures but it wasn’t that bad at all. The price for increased self-esteem was definitely worth it in his mind.

How To Get Rid of Man Boobs & Gynecomastia Without Gynecomastia Treatment

If you plan on getting surgery or not, you want to pay a lot more attention to your diet. We know that chest fat makes gynecomastia more than it needs to be. We also know that we want testosterone levels to be high in order to reduce man boobs and gynecomastia.

You’ll want to eat less foods that increase female sex hormones and more foods that increase testosterone. You’ll also need to eat foods that give you energy & reduce man boobs.

Here’s some foods that should be on your shopping list that’ll increase your total testosterone levels by at least 125%

  • Olive oil (the extra virgin kind) Research has found that eating olive oil daily increases testosterone by 17 – 19% within 3 weeks. The study used room temperature olive oil like on salads, instead of heated olive oil.
  • Pomegranate: Drinking one glass of pomegranate juice daily can increase testosterone by 16-30%. Warning: Side effects include an increased libido! We recommend eating the whole fruit instead of juice due to too much fructose.
  • Oysters: If you didn’t know already, many cultures consider oysters a natural aphrodisiac & good for a man’s stamina. Oysters boosts your libido due to all the zinc. You can also get a bigger sperm count.
  • Coconut: The saturated fat in coconuts and coconut oil help you produce more hormones, including testosterone. It also helps your body produce cholesterol, which assist in reducing body fat and helps manage your health.
  • Vegetables (cruciferous): Cruciferous vegetables contain indole-3-carbinol. It helps get rid of estradiol in men up to 50%! At the same time it increases testosterone. Broccoli and cauliflower are good choices.
  • Whey protein: After taking whey for years, I stopped because I would rather get protein from my meals instead. But then I found out this protein (the whey kind) halts a certain percentage of cortisol production in your body, which is good for protecting your testosterone. A study in Finland found that those who consumed 15 grams of whey isolate before weight training & after, had increased levels of testosterone up to 25% for up to 48 hours.
  • Garlic: If you love Asian food, you probably eat a lot of this already. Garlic is known to lower cortisol in your body which results in even more testosterone production.

Foods To Avoid If You Want To Reduce Man Boobs & Gynaecomastia

If you want to get rid of moobs you need to avoid these foods:

  • Soy milk – it’s literally a form of estrogen
  • Hormone enhanced meat, eggs & dairy – you may be consumed the same hormones & you really don’t want that.
  • Junk food or processed food: You know, sugar, processed flour, trans fat.
  • Too much grains: insulin spikes will reduce your testosterone.

Intermittent Fasting – How To Get Rid Of Chest Fat With Fasting

I found out about intermittent fasting years ago and it’s a proven way to burn fat while building lean muscle and keeping your strength. This is a perfect way to burn chest fat and lose man boobs.

I always follow the “Leangains” method by Martin Berkhan, because he’s the guy who founded it, and no one really explains it better. What surprised me is how he was still able to keep body fat low while eating cheesecake all the damn time, but that’s what intermittent fasting does.

There are different variations of fasting schedules that Martin has made since not everyone works a 9 to 5 job.

I can’t explain it better than Martin, but the point is to fast 16 hours, and then 8 hours of feeding. Within the fasting period you’re supposed to train (yes on an empty stomach) then consume your total daily calories in one or two meals in the evening.

It’s not the only way to do it but it does work. If you don’t want to lose your muscle, and actually gain muscle, get stronger, reduce man boobs & burn fat at the same time, then intermittent fasting could be for you.

How To Get Rid Of Man Boobs With Supplements – An Effective Gynecomastia Treatment or B.S?

If you’re trying to get reduce man boobs or gynaecomastia with pills, I highly recommend saving your money.

Most of those supplements such as Gynexin, claim to burn chest fat and lose man boobs, yet aren’t very effective. Also supplements like Gynexin claim to burn chest fat, but everybody knows you can’t really spot reduce fat. Your overall body fat percentage has to decrease.

If you want a natural gynecomastia treatment, I recommend seeking a doctor first.

Like I said, the best way to get rid of man boobs or gynecomastia is through exercise & diet.

However, one supplement that caught my eye is Gynectrol, from the reputable company, CrazyBulk.

CrazyBulk is legit, and their products are used by pro bodybuilders & fitness experts such as Randy Smith and Christopher Tripp.

Gynectrol is a 100% natural supplement. They say that it may help burn stored chest fat and reduce man boobs. Gynectrol contains three ingredients that are scientifically proven to reduce man boob & reduce the appearance of gynecomastia:

  • Sclareolides. Sclareolides limits excessive estrogen production while helping produce luteinizing, a hormone that increases the production of testosterone. You’ll also be producing more cAMP, a susbstance that improves the rate of fat release in cells (lipolysis).
  • Guggulsterones: Guggulsterones also have a direct effect on fat tissue like Sclareolides. This is a natural & powerful fat burner which will help destroy the extra fatty tissue in the chest. A side effect is that your thyroid will produce more of this hormone which means an increased metabolism & more fat burning throughout your body.
  • Caffeine: Caffeine is no joke when it comes to fat burning. It tells the enzyme that control the fatty tissue to basically burn more fat. Caffeine also amplifies the effects of sclareolides. There’s way more positive fat burning effects, but I don’t want to bore you.

Remember Martin Berkhan from Leangains? He’s a big advocator of using caffeine instead of fat burners, as the thermogenic effect is so great.

The Man Boobs Workout – Some Key Exercises To Get Rid of Man Boobs & Reduce Gynaecomastia

If you’re looking for ways on how to get rid of moobs in a week, or how to get rid of man boobs fast, I’m sorry to tell you that there is no fast solution.

If you approach this as a lifestyle change, and take it day by day, you’ll get rid of man breasts in no time.

There’s no magic formula or secret exercises to lose man boobs. The bottom line is to make better lifestyle choices, and then make those choices into habits.

It doesn’t matter if you just have extra chest fat or full on gynecomastia, keeping a low body fat through a balanced diet & exercise will help.

Don’t worry about the guys who were born with god-like genes. That’s not you. If you have to work your ass off for your ideal body, then so what. Be proud of it.

There’s a big chance those same guys will be looking like Fred Flintstone in their 40’s and onwards, because guzzling Cheetos & Mountain Dew has been so engrained in them.

After getting your ideal body, the option for gynecomastia removal will still be on the table.

Exercises To Lose Man Boobs & Reduce Gynecomastia

Even though I’ve been weight training all my life, I can’t just give you everyone reading this the same workout plan.

Everybody is different.

My best advice is to go on and find some free workout plans on there to get started. I recommend you go to a gym or a dedicated home gym to get the fastest & maximum results.

If you don’t have a gym membership or dedicated home gym, I would start buying affordable gym equipment every month or so if you don’t want a gym membership.

Worst case scenario buy a couple of free weights & perform cardio training regularly. Along with intermittent fasting, this should work as well.

I know not everyone can afford an actual gym, but most people (including myself) cannot mix home & gym together. You need a lot of willpower, especially when first starting or “re-starting” a workout regimen. Too many distractions like your sofa or refrigerator. You can almost hear them whispering to you.

The fact that you’re paying money every month is also powerful motivation to hit the gym.

When going on or Men’s Health, you want a get a full body workout plan.

When doing a full body or circuit workout, you tend to burn a lot more calories and it also feels like a cardio workout at the same time.

This is how Sylvester Stallone trained for the Rocky movies, and I believe Jason Statham as well (it’s a known fact he doesn’t like being in a gym, so he does 30 minute workouts).

One of the key things I learned when it comes to Gynaecomastia is the bench press.

You don’t want to be building a huge chest. Instead you want to sculpt it and make your chest more flattering.

The incline bench press and pushups should be the only chest exercise you do.

Having more upper chest development has a masking effect on gynecomastia.

When creating or finding your man boobs workout online, disregard the flat bench or decline presses. Replace with incline.

Remember to target all muscles on the body. Compound lifts like squats or deadlifts will jack up your testosterone like crazy, which is exactly what you need.

You don’t want an unproportionate body either.

Here’s my article on my own personal workout that will get rid of man boobs and reduce the appearance of gynecomastia. You will also be more fit, healthy, and confident overall.

That’s about it for exercises to get rid of man boobs. Just remember that even when doing intermittent fasting, you’ll want to be on a calorie deficit. It doesn’t have to be much. If you break around even, your body composition will still change drastically, but with slower results.

If you go through with this, within 3 to 6 months you’ll finally be able to wear the clothes you want, be shirtless, go swimming, go on a lot of dates, and just be a way more confident dude.

If you plan to get gynecomastia surgery, you’ll get the best results and a less chance of gyno coming back to haunt you.

Clothes To Hide Man Boobs & Gynecomastia Vests

One thing that you can is get gynecomastia vests. They are affordable and available online. If you want to know what the best clothes are for hiding man boobs and gynaecomastia, check out this article here.

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