Excess fat in the face is generally accompanied by excess fat in the rest of the body. Since it is not possible to spot-train the face alone, you must embark on an overall body training program. By combining cardiovascular and strength training exercises with a clean diet, you will burn calories and build muscle which, according to "ACSM's Guidelines for Exercise Testing and Prescription," can help increase your resting metabolic rate.
Step 1
Perform cardiovascular exercises that tax the entire body. Jogging, swimming, rowing and elliptical training are some examples. The American College of Sports Medicine (ACSM) recommends 20 to 60 minutes of cardio, three to five days a week, at a moderate-to-vigorous intensity.
Step 2
Include a total body strength training program on three nonconsecutive days of the week, focusing on multi-joint exercises. Your face will benefit from an increase in lean muscle mass. Squats with over-head press, weighted alternating lunges, dead lift, pull-ups, and push-ups are some effective examples.
Step 3
Fortify your diet with nutrient-dense foods. Avoid foods that are high in sugar and saturated fats, such as baked goods and fried foods. Focus on eating fresh fruits and vegetables, nuts, whole grains, beans, lean cuts of meat, fish and low-fat dairy. Always be aware of how much you are eating. Excess calories, including healthy ones, will be converted to fat.
Step 4
Avoid water retention. You can do this by decreasing your daily sodium intake by avoiding processed foods. Increase your daily water intake to stay hydrated and flush out any excess sodium or impurities that may cause your face to appear puffy.
Tips and Warnings
- The duration of your cardio sessions should be inversely related to intensity. Complete two to three sets of 8 to 12 reps of the strength training exercises.
- Consult with your health care provider before beginning a new exercise program.
References
- "ACSM's Guidelines for Exercise Testing and Prescription", Seventh Edition; Lawrence Armstrong, PhD, FACSM, Gary J. Balady, MD, Michael J. Berry, PhD, FACSM, Shala E. Davis, PhD, FACSM, Brenda M. Davy, PhD, RD, LC, Kevin P. Davy, PhD, FACSM, et al; 2006
- "ACSM's Resources for the Personal Trainer", Second Edition; Nicki Anderson, Shirley Archer, M.A., J.D., Dan Benardot, PhD, DHC, RD, FACSM, Christopher Berger, M.S., Barbara Bushman, PhD, FACSM, Nikki Carosone, M.S., et al; 2007
- Shape Fit: Multi-joint Exercises
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