How to Get Rid of Man Boobs

What’s going on Zen Dude fam? Today we’re gonna talk about how to get rid of man boobs with the jump rope.

The Two Different Types of Man Boobs

Excess fat in boob area

These are the man boobs that happen when you have fat deposits on your chest. You might be tempted to try and reduce that fat by targeting that area, but you cannot do spot reduction. You can’t just do push-ups all day until your man boobs disappear. Instead, you need to remove body fat from your entire body. As you’re fat composition decreases over time, eventually those man boobs will decrease and your chest muscles will begin to become tighter. One you lose chest fat, you can add on strength training exercises and targeted chest workouts to get the physique you want.


This is a medical condition where fat tissue builds up around the nipple in the male breast. This usually happens when there is a hormonal imbalance of estrogen and testosterone levels, or you’re just going through puberty.  If you’re a dude who has some fat tissue around your nipples, don’t stress out. This is something that happens all the time for young boys or young men when they are going through puberty. It may be something you experience from 9 or 10 years old all the way up until your early 20s, so don’t stress about it, this breast tissue is natural and there isn’t any amount of exercise you can do to get rid of this. If you’re really concerned about it, you can go see your doctor and they can talk you through it.

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The Nutrition Plan

First things first, if you’re trying to lose any kind of fat, you’re gonna wanna get on a calorie deficit. This means you are consuming less calories than you are expending, which ensures that you lose body fat. The macronutrient distribution of those calories including proteins, carbohydrates and fats are going to be very important as well. To find out the right amount of macronutrients and calories you should be consuming, check out our nutrition calculator. Fatty tissue loves gobbling up junk food, so stick to healthy foods such as lean proteins and lots of fruits and vegetables. Many dairy products contain the synthetic hormone rBGH, which promotes breast development when combined with estrogen. Bottom line, avoid dairy that comes from hormone treated animals.

The Workout Plan

Today, we’re gonna take you through a workout routine which will help you burn lots of calories. This in turn burns more body fat, which will help get rid of your man boobs and also firm up your chest. Today’s workout will focus on weight loss and building muscle by using push-ups and jump rope exercises. You can combine this workout with weight lifting and chest exercises such as bench press and intense upper body moves to maximize results. Check out our 4-week challenge for inspiration and join the community to stay accountable.

  • Rest 1 minute between circuits

  • Repeat circuit 3-4X

30 seconds: Jump Rope Regular Bounce

Alright gentlemen, let’s start the first round. Go at your absolute hardest pace, but make sure you do the thing consistently.

30 seconds: Regular Push Ups

Keep your hands slightly wider than shoulder-width apart and position your hands to reduce stress on your wrists. Keep your body in a straight line and look slightly ahead of you.

30 seconds: Jump Rope Zen Dude Shuffle

Focus on doing each exercise the right way. For this move, keep your elbows in, hands jutting out to side of your hips and maintain that Zen Dude form.

30 seconds: Wide Grip Push Ups

You can see your man boobs lessening! Place your hands about one and a half times as wide as your shoulders. Tighten your core and keep your elbows straight above your wrists the entire time. Do a pushup. Repeat.

30 seconds: Jump Rope Run in Place

You lose man boobs by losing body fat and you lose body fat by going really, really intense during your exercises to help you create a calorie deficit. Work out at your maximum intensity to change your body!

30 seconds: Regular Push Ups

Stay nice and controlled when doing your push ups. Focus more on form than quantity to get the most out of this workout.

30 seconds: Jump Rope Regular Bounce

Just make sure you’re doing this regular bounce super fast.

30 seconds: Wide Grip Push Ups

Last set of this circuit! Push yourself and watch those man boobs melt away.

Say it with me: Do the Thing!

At the end of the day, go hard and have a good time doing it! Workout at home or hit the streets and find places that inspire your workout. Focus on proper form and high intensity to burn chest fat and you’ll get the rock-solid chest of your dreams without a plastic surgeon.

Nutrition Recap:

  • Get into a calorie deficit – Use our nutrition tutorial to find out how

  • Choose dairy products that are free from rBGH and other added hormones

Workout Recap:

Rest 1 minute between circuits

Repeat circuit 3-4X

  • 30 seconds – Jump rope regular bounce

  • 30 seconds- Regular Push Ups

  • 30 seconds – Jump Rope Zen Dude Shuffle

  • 30 seconds – Wide Grip Push Ups

  • 30 seconds – Jump Tope Run in Place

  • 30 seconds – Regular Push Ups

  • 30 seconds – Jump Rope Regular Bounce

  • 30 seconds – Wide Grip Push Ups


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