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Man boobs..... Please help....

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  • Man boobs..... Please help....

    Ok I need your help with a difficult man problem.

    I've got man boobs 😔.

    My legs are all muscle but from my waist to my neck it's all not good. Now I have lost 4 kg in my first week of being primal but would really love to get rid of my embarrassing chest. I know that keep losing weight is gonna work but does anyone know of any exercises and sets reps etc to expedite my problem.

    Thanks in advance and ps don't tell anyone!! Thanks

  • #2
    you can't spot-reduce fat, just keep losing and they'll go


    • #3
      While that is correct, having more muscle will change how it looks. Are you currently following a weightlifting routine?

      Sent from my GT-I9300 using Tapatalk 2


      • #4
        I am not really a pro in all this, but I would suggest that you move your upper body in demanding workouts such as push-ups, pull-ups, chin-ups, fast swimming, even axe-handling if you like splitting logs. I know there is this guy who created an easy to follow WO program based on handling a sledge hammer stuffed in a towel - I just don't remember the exact name of that stuff.

        What I mean is that to reverse your boobs into a good looking chest, you have to reverse the hormonal balance (more testosterone than estrogen) and for that, red meat and heavy weight lifting (could be body weight) would bring you there. I think ...

        EDIT: you can try the barstarzz program for increasing the number of pull-ups (see How To Do More Pull Ups Program (Increase Your Reps!!) - YouTube). The morning routine is push-ups, 3 reps each tuntil failure, and 5mn rest in-between. The reason as far as I understand it is that push-ups are the opposite of pull-ups and would prevent injuries if you were only doing pull-ups (I guess the opposite is true). The side-effect of push-ups is a better looking chest.
        Last edited by FrenchFry; 08-21-2013, 02:51 AM.


        • #5
          Thanks.... I'm not doing any weights currently and am not a member of a gym....


          • #6
            get some lifting in, even just body weight stuff.

            muscle burns calories and will help change your shape


            • #7
              Originally posted by kiwigolfer39 View Post
              Thanks.... I'm not doing any weights currently and am not a member of a gym....
              Hey kiwigolfer39, you don't need a gym membership if that's not your thing. You can workout well enough at home, at a park, school/kid's playground or beach with just bodyweight exercises.

              If you have a smart phone (iPhone or Android) or an ipad, I highly recommend that you pay a few dollars to buy the "you are your own gym" app. It's like having a personal trainer in your pocket to show you simple workouts to do at home, starting from very basic up to advanced and tracking your progress for you.

              Another good alternative is the free Primal Blueprint Fitness ebook from the mda blog (download from here:

              Your "moobs" will most likely go as you lose body fat and increase muscle, but reducing estrogen (whether from plants or chemicals in your diet, or pseudo estrogens such as the various parabens often found in skin products, shampoo, etc.) and increasing testosterone levels may also help.

              Last edited by Misabi; 08-21-2013, 04:22 AM.
              If you're interested in my (very) occasional updates on how I'm working out and what I'm eating click here.

              Originally posted by tfarny
              If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least


              • #8
                Be patient and consistent and they will go. It's a marathon, not a sprint. I lost mine just by being primal for over a year and working with kettlebells from home, no gym needed.


                • #9
                  If you're eating primal and getting the prescribed exercise, i.e. this is now a way of life instead of a quick fix the moobs should clear up on their own. Just have to be patient, count progress in months instead of weeks.


                  • #10
                    French Fry is correct. You have a hormonal imbalance.

                    The MAJOR reason for this is iodine deficiency. Your thyroid & testes are responsible for generating testosterone. Restore your male hormone balance with the Dr. Brownstein Iodine Protocol:

                    You should also focus on balancing your urine pH level so your body will absorb the iodine:
                    The thyroid has problems functioning in an acidic body, and can contribute to hormonal imbalance.

                    One additional procedure suggested by this man:
                    SPLASH... some IODINE on your Testosterones! at Iodine Supplementation Support by VWT Team (MessageID: 1955837)
                    I suggest diluting Lugols 2% 50/50 with water.

                    More links on this subject:
                    Banishing Man Boobs With No Drugs or Surgery

                    Iodine deficiency slows thyroid and increases estrogen, leading to an increase in both fat and water retention.

                    Symptoms of iodine deficiency may include hypothyroidism, goiter, fibrocystic breast tissue, cellulite, gynaecomastia (man boobs / moobs), weight gain, fluid retention, reduced circulation and sensitivity to cold, poor quality and dry hair, skin and nail integrity. Iodine Status and Body Shape
                    MUCH MORE on this subject: Google "Moobs Iodine"

                    Last edited by Grizz; 08-21-2013, 07:45 AM.


                    • #11
                      There's a guy on this board, KestrelSF, who had success re-compositioning his body to get rid of his man-boobs. Check out the latest update on his "1 Year Later Update - After Dropping 100lbs" thread.

                      For further information of what he's been doing check out this recent thread of his:

                      Also, if you can afford to purchase the book, Body by Science, it has a great chapter describing the cascading physical benefits of "high intensity training" as defined in the book.

                      As suggested above, body weight exercises can be awesome to accomplish what you desire, IMHO.


                      • #12
                        Stay away from all estrogenic foods like soy products. See here for more: Estrogenic Foods To Avoid | LIVESTRONG.COM
                        This time, like all times, is a very good one, if we but know what to do with it. Ralph Waldo Emerson

                        Any given day you are surrounded by 10,000 idiots.
                        Lao Tsu, founder of Taoism


                        • #13
                          Thanks everyone so much....


                          • #14
                            I absolutely agree with the hormonal imbalance as part of the explanation. I would look up the term 'estrogen dominant' as well. I'm certain there are great ideas for dealing with that exact thing here on this forum.
                            I could see that, if not actually disgruntled, he was far from being gruntled. ~P. G. Wodehouse


                            • #15
                              Originally posted by FrenchFry View Post
                              ... I know there is this guy who created an easy to follow WO program based on handling a sledge hammer stuffed in a towel - I just don't remember the exact name of that stuff ...
                              I should not quote myself, sorry but I found the sledgehammer workout:

                              Shovelglove: The Sledgehammer Workout

                              It is really a fun read and ANYBODY with a basically working body can do it