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Q: So, I’m 19 and i have had these puffy man boob nipples since i was like 14.  Its been really annoying because every time i have had to take my shirt off, i had to like rub them to make them hard and not puffy. Anyway, so i have been working out a lot more lately, and eating healthier, what are some good ways that i can combat these man boobs?

A: Man nipples aren’t the same as man boobs and because of your young age right now, it could still be very much hormonal, as in puberty.  It’s a rough time to go through and you just have to wait for it to “get over”.  Are you eating or drinking soy products like soy milk, soy supplements, soy protein bars?  If so, STOP!  Did you know that soy has estrogen in it, a female hormone?

As for full blown man boobs, the fleshy part itself is mammary glands, fat and connective tissue on a bed of chest muscle (pecs).  Shrink the fat and you shrink the boobs.  It just like any other fat loss plan.  However, you cannot spot reduce fat like you can spot train muscles.  The body loses fat all over, not just in one spot.  So the rules of normal diet and exercise are the same.  Don’t eat or drink junk.  Eat healthy, nutritional food.  Drink lots of water.  Exercise.  Cardio helps with fat loss.  A brisk walk of 1-2 miles a day and eating right and you can lose about 2 pounds a week.  

But the fastest way to lose fat is to build muscle because muscle is the body’s natural fat burning furnace.  Each pound of muscle needs 40-50 calories per day just to survive.  The more muscle you have, the more fat you’ll burn.

I recommend getting a set of Bodylastics resistance bands like the ones shown here.  You’ll be able to do full body exercises right at home with them.  To see what you can do with them, click here for free workouts.  Below are some chest exercises you can do right at home. Building muscle fuels your metabolic fat burning engine so you can melt away those man boobs along with other fat on your body.  Just remember, isolated exercises will train those specific muscles, but they won’t spot reduce fat in those areas.

However, I caution you not to do just chest exercises.  You want to do total body workouts as in arms, back and legs, too.  Do not neglect the legs because they have the largest muscles in the body.  Build that muscle to boost your fat loss and increases testosterone levels.

Chest Exercises

Resisted Push-up
One-Arm Chest Press
Standing Two-Arm Chest Press
Stability Ball/Seated Two-Arm Chest Press
Seated Two-Arm Chest Fly
One-Arm Standing Chest Fly
Standing Two-Arm Chest Press