Face Fat

How to Get Rid of Chubby Cheeks and Double Chins

Face fat sucks.

A lot of the people who come to me for help learning how to reduce belly fat with my Marc Dressen training formulas, also want to know how they can cut down on podgy cheeks and double-chins.

Perhaps one of the most confusing things about face fat, is that it doesn’t always seem to make sense. After all, you might look fairly lean, with a nice set of abs, and some great muscle definition, yet you can still somehow see double chins whenever you look into a mirror.

So, what’s the deal?

First of all, it’s important to recognize that “face exercises” don’t work. Fortunately, the good news is that doesn’t mean that you can’t lose face fat. You absolutely can – and in this article, I’m going to tell you exactly how.

Since the structure of your face comes down to your genes, and not the amount of exercise you do, I can’t necessarily promise you that you’re going to end up with killer cheekbones or a powerful jaw, but I can tell you that you’re going to know how to reduce face fat by the end of this article.

Let’s get started.

How to Lose Face Fat

The funny thing is that the method for losing face fat isn’t as “secret” as you think. In fact, the trick to banishing your double chin is the same trick you would use to get rid of any kind of excess fat. In other words, it’s all about reducing your body fat percentage.

If your goal is to lose face fat, you need to recognize that targeted fat loss doesn’t really work. When you exercise a single muscle group, it does help to burn the fat around those muscles, but the effect is too small for you to really notice it. That’s why you can’t get amazing abs just from doing crunches, and you can’t get an amazing jaw from strange face exercises.

So, what can you do?

Basically, the answer is all in using diet and exercise to cut down your body fat levels. The leaner you get, the more your face will grow slimmer, leading to the features that you want. How quickly you can burn away face fat will depend on your genetics, but generally, you’ll want to get to a 20% body fat percentage to see the best results.

Use an Aggressive Calorie Deficit

The first step to cutting down your body fat levels, is to use an aggressive calorie deficit. Studies prove that the only way to get rid of fat, is to eat fewer calories than you burn. When you start cutting down the number of calories you eat, you’ll enter a “calorie deficit”, which causes your body to hack into its excess fat stores for reserves.

While the bigger your deficit is, the more calories you’ll burn – there’s no need to starve yourself. Making your deficit too large could mean that you run into various issues, including a “skinny fat” problem. With that in mind, your calorie deficit should be about 20, to 25% less than the number of calories you burn each day.

Introduce a High-Protein Diet

When it comes to body composition, protein is one of the most important macronutrients out there. Studies indicate that eating enough protein can help you to recover from your workouts faster, lose fat quicker, and gain more muscle. Plus, you’ll retain your muscle when you’re restricting your calorie intake, and feel more satisfied by your meals.

Ultimately, high-protein diet helps to give you a better body – face and all. You should be looking to eat about 1 gram of protein per pound of body weight each day.

Do Plenty of Heavy Compound Lifting

Though diet obviously has a significant part to play when it comes to banishing double chins and body fat, you need to think about exercise too. There are plenty of ways that you can train your muscles, and when it comes to gaining strength, there’s nothing better than heavy compound weightlifting.

The more you build your muscles, the more fat you’ll burn, and the leaner you will become. In other words, you’ll end up with a lower body fat percentage, and a slimmer face. To get the most out of your weightlifting experience, focus on doing “compound” exercises that target multiple muscle groups at once. These include things like military presses, bench presses, and squats.

One of the reasons that heavy compound weightlifting is so effective is that it’s great for overloading your muscles to improve muscle growth. The more you lift, the more you create tension in your muscles, pushing them to grow.

Do HIIT to Burn Away Face Fat Faster

Finally, remember that heavy compound weightlifting isn’t the only exercise you need to do when it comes to tackling double chins and face fat. High-intensity interval training, or HIIT is a form of cardio that involves using short max-effort sprints, followed by short periods of recovery. I’m a huge fan of this workout routine for many reasons – particularly because it helps to burn more fat in less time than standard cardio options.

In fact, research indicates that you can burn as much fat during 25 minutes of HIIT, as you would with an hour of treadmill exercises. On top of that, HIIT also helps to preserve muscle better than standard low-intensity cardio, because you don’t have to do nearly as much to keep losing weight. Just 2 to 4 HIIT workouts a week, at around 20 minutes each is all you need to improve your fat loss results.

When it comes to achieving results-driven goals, HIIT and compound weightlifting go hand in hand.

Final Thoughts on Face Fat

Face fat can be a pain, but it’s something that a lot of us have to deal with. Sometimes, you’ll find that you need to make pretty significant changes to your physique just to see a slight change in your face. However, the good news is that losing face fat can be simple.

You don’t need to take any special supplements or do specific exercises. All you need to do is focus on reducing your body fat percentage. As your body continues to get leaner, your face will too. Just follow the steps in this article, and you’ll get the body, and the face you’re looking for.

Marc Dressen
Personal Trainer London

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