Man boobs are a real problem for many guys out there. Studies shows that 33% of the male population suffers from chest fat, and that’s embarrassing for a lot of people. This makes you miss out on fun activities like the beach, the pool or any other place you have to remove your shirt.

The good news is that man boobs are curable. You can get rid of them with just a bit of exercising and a proper diet. What you need is to turn some of the chest fat in to muscle and speed up your metabolism and do some things to reduce the fat around your chest.

First thing to do is to exercise.

The most common mistake in getting rid of man boobs is how exercise is done. Most people run on the treadmill or in the park for an hour or so, and think their man boobs will be gone in no time. This is a big mistake in removing chest fats.

The weight lifting solution for man boobs is the bench press . . . more specifically the inclined bench press. Don’t bother with the declined bench press or even a flat bench press. They will enhance fat by bulking up the muscle behind it and pushing your nipples out more. On the other hand the inclined bench press will rise your chest as a whole, pulling the skin up. The other benefit is that the new build muscle will need to feed of your chest fats and this way they will burn faster.

Also don’t forget doing push ups to try and fill in the void of saggy skin. Diamond push ups will tighten the skin and fill out your chest fat with toned pecs. If this sounds like lots of work remind your self that “no pain, no gain”.

Diet

You need to start eating 6 times a day. It may sound a little strange that eating so many times will actually cause fat loss, but there is a good explanation. This will make your metabolism go faster and your body will begin to burn up more calories. The key is to eat small and calculated meals.

Your breakfast should consist of a protein and a carb like egg whites and oatmeal. You should never skip breakfast, it is the most important meal! After that have a midmorning snack. Something like an apple and peanut butter. At lunch have a protein and two carbs. Make sure one of the carbs is vegetable! Follow up with an afternoon snack and then Dinner. At dinner eat a protein and two carbs.