How to Get Rid of Man Boobs Without Going to the Gym

"Man boobs" are a common problem in middle-aged males. However, you may not be particularly out of shape -- just predisposed to carrying fat around your chest. While spot-reduction of fat is impossible, you can lose chest fat with a balanced diet and a workout routine that focuses on your chest muscles. You don't need a gym either -- losing your man boobs can be done from the comfort of your own home.

A man is doing push ups. (Image: Naataali/iStock/Getty Images)

Step 1

Eat a balanced, calorie-restricted diet. In order to lose fat, you need to consume fewer calories than you burn -- this is known as a calorie deficit. The United States Department of Agriculture recommends that men should consume between 2,000 and 3,000 calories per day to maintain weight, depending on age and activity levels. Start off at 2,500, measure your progress once every week, and adjust your calorie intake as needed.

Step 2

Base your diet around protein-rich foods, such as meat, fish, eggs and dairy products, along with fruits and vegetables. Charles Poliquin, owner of the Poliquin Performance Center, advises that if you're prone to carrying higher levels of body fat, you should cut grains from your diet and focus on getting your carbs from dark green and brightly colored vegetables, and low-sugar fruits. Make sure that all the meals you eat at home adhere to these guidelines and are made from scratch. Try to prepare lunches and snacks for work, so that you're not tempted to break your diet.

Step 3

Perform a full-body workout at home three times per week. To lose fat from your chest you need to train your whole body, as this burns a higher number of calories and helps to develop a more balanced physique. Do three sets, of 10 each, of squats, lunges, pushups, planks, reverse crunches and squat thrusts, taking as little rest as possible between sets and exercises. Once you find this relatively easy, increase to three sets of 15.

Step 4

Do pushups every day. While this won't spot-reduce fat from your chest, it will help build the muscle underneath, giving it more size and definition. Pavel Tsatsouline, strength coach and author of "Power to the People: Russian Strength Training Secrets for Every American" recommends that you perform a set of pushups three or four times throughout the day, stopping just short of failure and while your form is still perfect on each set. Record your total number of pushups every day, and aim to increase this over time.

Warning

Visit your doctor for a checkup before beginning any new exercise or diet plan.