3 Tips For Losing Man Boobs In Your Teens

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I get a lot of young folk asking me for advice on how to lose man boobs.

Though some cases of man boobs develop later in life, the vast majority of cases first develop when a guy is in his teens.

Today, I thought I'd jump right into a question one of my followers asked me about losing man boobs in those earlier, high school/college years.

“Hi Garry,

My name is Rob, and I am 18 years old and about to leave for college. I just listened to your video and am so close to ordering your program.

First I would like to give you some background on why I have been driven to this. I have had man boobs since the fifth grade. I was a little pudgy at one point but in high school I have always been thin but have never been able to get rid of my chest fat. It has wrecked my mind. I have missed out on so many things, and there has not been a day I don't think about new plans to lose it. I have developed terrible anxiety from it, and I'm at the point where I am not even excited to go to college because of my man boobs.

Some might look at them and say they aren't that bad, but in my mind it is horrible. I have tried everything. I have even worked with trainers and spent my hard earned money on anything I could find to help reduce my chest fat.

I have gone to so many extents to avoid taking my shirt off, and picking out something to wear for me is torture becauase I immediatley look to see if it looks like I have boobs.

I think a lot of it has to do with the teasing I got in grade school and my poor body image I have. I am extremly self-conscious and have never felt confident. My dad is very in shape for his age of almost 50, but he has some chest fat as well, and when he was a kid he was a lot bigger than me and also suffered from some chest fat. That makes me lose hope that I will ever be happy with my body.

I'm not looking for the most amazing body anyone has seen. I just want a flat chest. The only shrinkage I have ever seen was the most intense training and dieting I have ever done with a trainer. I could see some results coming, but with the diet and exercise plan I was on I was almost misisng out on just as much.

However, that feeling I got when I saw them getting smaller is unexplainable. I want this so bad and will do anything to get it. I am going far for college where I know no one, and I want this to be a new start for me and not let myself be held back. I am really hoping this program is all it says it is, because I am ready to get my life back and these are the years I should be enjoying the most.

I do have some questions though:

I am coming off a new injury and have some sessions left with my trainer–I want to go straight into your program, but are there any exercises I can do with him?

Also, is this something I can manage in college? Will my chest start to blow up the second I go of a diet or a miss a week?

Plus I realize you have two different programs, which do you think I should order?

These are just some questions I have, and it would mean so much to me if you had a chance to respond, because I am so ready to deal with this chest fat once and for all!



My Comments

Hi Rob, thank you for your email.

I feel your pain my friend, it isn't easy living with man boobs. The first most important thing is you need to get over your self image. I know it's easier said than done, but see if you can get a hold of some of these self-help books on how to stop being self-conscious. If you'd like a recommendation, please let me know.

A lot of guys with man boobs really blow up the problem in their minds, to the point where the biggest problem isn't their man boobs, but their own perception of themselves. The truth is (and I've done detailed surveys to investigate this), that most people really don't judge you by your man boobs, ESPECIALLY women.

About My Programs…

How to Lose Man Boobs Naturally is a general guide on reducing man boobs naturally using diet, exercise, estrogen reduction tactics etc.

You can watch the intro video here:


The Chest Sculpting Blueprint on the other hand, is an advanced training program that's based more on exercise and growing chest muscle to sculpt a chiseled set of pecs. This program goes into a lot more detail about exercise, with routines and videos of the exercises you need to do.

Here's the intro video for the Chest Sculpting Blueprint:


Which program should you get?

As a general guide, I advise skinny guys with man boobs to get How to Lose Man Boobs Naturally, and I advise fat guys with man boobs to get the Chest Sculpting Blueprint.

From what I've seen in your email, I think the best option for you would be How to Lose Man Boobs Naturally to begin with, then, if you want to get into the more advanced aspects of training, you may also consider getting the Chest Sculpting Blueprint later.

On Losing Your Man Boobs

Another thing Rob, could you reply to me and tell me how long you have had your man boobs?

At your age, it is likely that you are suffering from something called ‘Pubertal Gynecomastia'. Here are some facts about pubertal gynecomastia:

  • 40% of kids suffer from pubertal gynecomastia and most doctors say it is a perfectly NORMAL thing to happen.
  • In 75% of cases, the excess breast tissue disappears within 2 years without treatment. 90% of kids will lose their man boobs after 3 years without treatment.

When you hit puberty your testes produce more testosterone (a male hormone) and also more estrogen (a female hormone). In kids who suffer from pubertal gynecomastia, all that happens is that the estrogen increases earlier/quicker than the testosterone. It can take up to 2-3 years for the testosterone to catch up and for the man boobs to go away.

Unfortunately, it seems nowadays that more and more boys with pubertal gynecomastia end up suffering from gynecomastia that lasts into their adulthood. When this happens, it's called ‘persistent pubertal gynecomastia'.

Factors that increase the chances of your man boobs lasting longer than 2 or 3 years is being overweight and having excess environmental exposure to estrogen and estrogen-like particles called ‘xenoestrogens'.

Here's what you can do to help reduce the chances that your man boobs will last beyond 2 to 3 years, and also help to get rid of your man boobs quicker:

  1. Exercise, keep fit, and eat healthy. Most importantly, you need to maintain a low body weight. I've seen it time and time again – it's almost always the fat kids that end up STILL having man boobs later in life. This is because body fat increases the amount of estrogen that can be produced and stored in your body.
  2. You also need to educate yourself on the topic of estrogen reduction. This is quite a big field that a lot of people are talking about on the internet. Just do a Google search on ‘estrogen dominance', and you'll find lots of info. Aim to get good at limiting your exposure to environmental estrogens.
  3. It's also important to learn how to naturally boost levels of the male hormone testosterone.

I'm willing to bet one of the reasons your dad had excess chest fat throughout his life, is he also had pubertal gynecomastia, and as you said, he was a big lad at the time. Having excess fat while suffering from pubertal gynecomastia just increases the influence of estrogen on the body, and gives you that feminine trait where your body prefers to store fat on your chest for the rest of your life.

While you are young and still in your teens, your body is still going through the process of deciding how it will look for the rest of your life. So this is a very important time for you to take action. The sooner you act, the better.

Exercises You Can Do

Now, regarding some exercises you can do. I find that focusing on whole-body weight training is key. Doing the big compound lifts like squats, deadlifts, the bench press, pullups, and the shoulder press, works the whole body in a way that boosts testosterone, burns body fat (especially chest fat, thanks to the T-boost), and grows muscle (which really helps to improve your appearance).

Man boobs may seem like a problem with just the chest, but they are really a sign of an underlying systemic (whole-body) problem. The breast-growth is just a sign that your body chemistry is totally out of line.

This is why it really doesn't make sense to just exercise the chest. Since the muscles in your legs and back together make up 2 thirds of all the muscle in your body, it makes sense to at LEAST focus on these muscles just as much as you do your chest.

Managing It All With A Busy Lifestyle

You also asked me whether my exercise routine is something you can manage in college. Well you'll be happy to know that training hours on end almost every day of the week is actually counterproductive when it comes to losing man boobs.

Overtraining actually reduces testosterone, and increases the stress hormone cortisol in your body. Cortisol enhances the effects of estrogen on the body.

This is why a lot of guys who are training like crazy, end up losing fat all over the body, EXCEPT from the chest. By training too much, you create a chemical imbalance in your body that causes it to hold onto those man boobs for as long as possible.

In the Chest Sculpting Blueprint, I discuss something called ‘hormonal training', where you train only as much as you need to boost those T levels, and maintain the anabolic process in your body, where you are constantly growing muscle and burning fat throughout the week. Consequently, this only requires that you work out 3-4 days a week, and anything from 20 minutes to 1 hour max per workout.

I hope that helps answer your questions. If there's anything more, please do feel free to get in touch.

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16 thoughts on “3 Tips For Losing Man Boobs In Your Teens”

  1. Hey garry, I’m 17 years old and have had man boobs since I was 13.. I spent a very rough time, got bullied, even my friends told me “have you forgot to wear your brassiere,Dave?” When I wore a T-shirt.I was sick of it, for 2 years, I only wore Large Shirts that even my dad could wear..I was overweight,also had love handles and belly fat.. however, since august, I was dieting and lost some fat(I think so) from 70 to 66 kgs. I lost belly fat and some fat on love handles however , those damn moobs are sill the same size as before. I’m now getting discouraged,AGAIN, I want a solution.also , I have no muscles in my arms. Can you give me a workout or something to build muscle(especially on my arms) and lose these awkward moobs? I only have 1 month(until december) as I have to participate a pool party, where my friends and especially the girl who rejected me cause my manboobs are also participating? please? Thank you

  2. Jerry
    Hi Garry I am 14 years old and I have man boobs which is causing a lot of problem to me I am actually doing treadmill cycling and elliptical at the gym is this is enough for losing man boobs or should I do something else my nipples are puffed up a little what should I do about them please recommend me some drinkable or eatable which will help me lose man boobs
    Waiting for your response

  3. Hey Gary. I am not sure if this topic is still being discussed here but I really need some guidance. Like you said “You also need to educate yourself on the topic of estrogen reduction. This is quite a big field that a lot of people are talking about on the internet”. The problem is their seems to be a lot of conflicting information on the internet for what foods are estrogenic and what foods are helpful in lowering estergen (example: Flax seeds). I am unsure what my diet should look like. Should I eat things like meat dairy peanuts apples? I am still in my teens but I have been going through the process of weight loss for about a year and a half and have gone from overweight to “skinny” I am still not satisfied with how my body looks mostly because of my moobs (even though they are “small” compared to other cases) it’s the one thing I am not seeing much progress in.

    • Hey Brice

      I understand what you mean about the conflicting information, but if you dig deep enough, if you really do your research, you’ll get to a stage where you can sort the wheat from the chaff.

      Flax seeds and soy are two very commonly misunderstood foods on the internet. Both are demonized for supposedly boosting estrogen, and people who demonize them are totally misinformed. Flax and soy both contain natural plant estrogens that are far weaker than animal estrogens. They competitively inhibit animal estrogens in your body by fighting for a space on the same estrogen receptors. Taken in their whole natural form, both of these foods will help REDUCE the overall effect of estrogen in your body.

      For more information, I would advise you to read the articles on my site, https://chestsculpting.com, and join my newsletter by entering your email in the form on the sidebar on any page of my website.

  4. Hi gary. I brought your how to lose manboobs naturally program a while back and didnt feel motivated to keep going after the first few days. However, i was recently getting bullied horrendously and this gave me a shot of motivation. I tried your program again and within 1 and a half weeks, the hard lumps behind my nipples were gone and they had reduced by 40 percent thx so much.?☺??

    • Braiden, glad to hear it!

      Sorry to hear about the bullying, I hope you got it sorted out.

      It’s hard to advise someone about bullying when you’re not close to them and don’t know the details, but one thing I always did is I fought back. I trained, I learned how to fight, and I fought those bullies back, even if it meant I would lose. Because I fought back, those bullies wouldn’t pick on me again.

      But hey, depending on who these bullies are, fighting back could also get you killed or permanently injured. So seek help from a responsible adult.

      Regarding your comment, I hope you don’t mind my sharing it with my email subscribers. If you object, or prefer me not to use your real name, then please let me know.

  5. Hi Garry, I am 14 years old and my height is 5’2 or 5’3.. does your program affect or help in my growth? And I feel really embarrassing when I wear any T-shirt… Sobs. I really need to burn those damned man boobs and the belly fat. And note that I also suffer from wheezing. So do you think that your program can really help me? And how much time does it take? Awaiting your reply.

    • Hi Jay, I suggest you follow the recommendations in the following article:


      Much of losing man boobs is about optimizing your nutrition and lifestyle, which will help with your growth. However, do keep in mind that much of how tall you grow is also affected by your genes. If your parents are both 5 foot tall, there’s little chance you’ll get to be over 6 foot tall. Optimizing your nutrition will help prevent you from ending up being shorter than your genetic potential for height.

      Wheezing related to asthma happens due to inflammation of the lungs. I have asthma too, and have found that my asthma has been more or less non-existent since I started to lose my man boobs using the methods I outline in my paid program, How To Lose Man Boobs Naturally. This is because the methods in this program all help to reduce whole-body inflammation, which helps, not only to get rid of man boobs, but also to get rid of body fat and reduce symptoms of a myriad of diseases, including asthma, hay fever, eczema and inflammatory bowel disease.

    • Hi Ashu. Sorry you missed the last sale. There are no sales planned at the moment. Please do keep an eye out on your email inbox, as I only announce sales to my email list.

  6. Hey garry,
    Can teenagers do strength exerxises that you told like upper back , chest , leg etc. how much weight should teens lift ?
    Will be looking for a reply..

    • Hi Shashank, yes, teenagers can do strength exercises. Generally you are not limited to how much you lift, the only thing I would advise is avoid doing heavy weight overhead presses, as these can compress your spine and theoretically stunt your growth.

  7. Hi Garry! I been trying to lose my man boobs at home with 15 pound dumbbells and an elliptical. What exercises and diet do you recommend for me to lose them and keep them gone forever?

    • Hi. I advise doing a full-body resistance training program, where you work your legs, chest, upper back and shoulders in one workout. Train every other day, and be sure to increase the resistance over time. You can do well with two 15 pounds dumbbells at first, but they’ll only take you so far. I would suggest getting either dumbbells with weight plates so you can gradually increase the resistance over time, or getting a barbell with weight plates.

      You’ll find more info on resistance training in my program, the Chest Sculpting Blueprint:


      With the elliptical machine, rather than spend an hour a day on it like a lot of people do, I would do short intense sprint bursts followed by rest. You might for example, put in maximum effort for 60 seconds, then slow down or stop for 4 minutes, then go again for another 60 seconds and so on.

      For more detailed step-by-step guidance on this form of training, check out Paleolithic HIIT:


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