8 Tips To Help You Get Rid Of A Double Chin

Posted by kbattis at 4:00 pm

 I’ve had lots of people ask me how to “rid double chin” and here are 8 tips to help you reduce face fat and get a leaner neck that you can be proud of. 

1. Lift Weights  – Performing full body strength training 3-4 days per week will help improve your musculature and lose fat and let’s get real, extra chin fat is due to excess body fat.  Full body weightlifting will help you get rid of fat on your face, neck, and the rest of your body. 
2. Eat Right – Monitor your caloric intake and watch what you eat my friend.  In order to lose fat you must achieve a calorie deficit (more going out than coming in).  Eat lots of veggies, protein with each meal, healthy fats, and ease up on the processed food (if it comes in a box or bag than it won’t help you lose face fat). 
3. Improve Your Posture – Sit up straight and retain a good posture. Hold your head high above your shoulders with your jaw slightly jutted throughout the day.  I find some dynamic movement exercises that work the entire array of joints in the body do great for this.  I follow some of Scott Sonnon’s Warrior Wellness mobility exercises combined with mobility exercises I learned from Dr. Eric Cobb, creator of Z Health. 
4. Exercise your Face – Honestly, these remaining tips are not that important compared to the ones above but they can help (just to clarify, 99% of your overall results will come from following the first three tips and these remaining tips can help the other 1%).  Open your mouth as wide as you can, hold for 10 seconds and relax. For better results, add resistance under your chin–like a tennis ball–or push out your jaw as if you’re trying to scoop with it and work it up and down a few times.
5. Perform Isometric Exercises for Neck – Place one hand on your forehead. Push your head forward while providing resistance with your hand.  This is called isometric exercise and 3-5 sets of 8-10 second holds will work. 
6. Lip Puckers  – Point your chin up. Pucker up your lips, push them as far out as you are able to and hold for 10 seconds.
7. Chew Gum – Chew sugar-free gum to keep your jaw and facial muscles moving. Working your jaw line will prevent excess fat. The muscles in your face responsible for keeping your jaw line tight are the same muscles that you use to chew and make facial expressions. Chewing gum and making facial expressions will help retain that jaw line.
8. Get in shape – if your double chin is part of overall weight gain (it is) then you have to workout and eat right in order to lose fat from your face and your entire body (there, I said it again. ITS THAT IMPORTANT my friend!!). Start an aerobic routine walking, jogging or joining a local gym. Start weight training and calisthenics to tone your muscles.

 

Follow these steps and you’ll be well on your way to getting rid of your double chin, improving your overall health and fitness, and feeling more confident about your physique!

 

Train with purpose!

Kyle Battis CSCS, NSCA-CPT
Site Manager
www.BurnTheFatInnerCircle.com

 

2 Double Chin Myths And The NO BS Truth About How to Rid Yourself Of A Double Chin

Posted by kbattis at 12:35 am

There are lots of myths and misconceptions about how to get rid of a double chin.  Some the myths about getting rid of a double chin and what you really need to do in order to get rid of the fat face. 

Let’s take a look at some of these myths about getting rid of a double Chin:

Double Chin Myth #1:  “Doing some facial or more specifically neck or chin exercises might reduce your double chin.”  Some websites have stated that if ‘Press your palm to your forehead for 10 seconds while resisting with your head and neck that these exercises will ‘tighten’ your neck muscles and reduce face fat.    

The Truth:  While doing isometric neck exercises might have some benefit in strengthening your neck muscles it will NOT actually get rid of your double chin in any way.  The idea of spot reducing has been proven untrue years ago (you can’t lose fat from specific areas on your body by doing exercises in that area).  Lots of people think that doing abdominal exercises help you lose fat in that area.  That is untrue to.  The only way to lose fat from your entire body is to reduce calorie intake and increase calorie expenditure.   

Double Chin Myth #2: “Slapping Under the Chin With the Back Of Your Hand Will Help Get Rid Of Double Chin.”  The first time I read this I laughed out loud.  No my friend, slapping yourself under the chin will NOT help you get rid of your chin contrary to what some people will try to have you believe.  You would be better off fixing up a healthy meal of lean proteins, fresh veggies, or getting a full body weight lifting or cardio workout.  Either would have more benefit.  You see you must lose fat from your entire body in order to remove your double chin and lose fat from your face.  

Remember, you lose face fat the same way you lose any other fat on your body – by establishing a caloric deficit through nutrition and exercise. The good news is, many people notice that the face is actually one of the first places the fat starts to disappear.

But beyond these few tips, there’s not much more you can do… To some degree, lean body = lean face (or smaller boobs!), and the leaner your body, the leaner your face. If you really want to rid yourself of your double chin then you  have to find a happy medium and keep health in mind above all else, because in our quest to get “leaner face,” our self image can sometimes get a bit distorted.

To learn more about Tom Venuto, his book Burn the Fat, Feed The Muscle, or his fat loss support community called Burn the Fat Inner Circle, visit Rid Double Chin.

The Truth About A Leaner Face and How To Get Rid Of Your Double Chin

Posted by kbattis at 3:22 pm

Today I have a guest post from my friend and fat loss expert Tom Venuto, author of Burn the Fat, Feed The Muscle and creator of Burn The Fat Inner Circle.  Here is some great info on how to rid yourself of your double chin:  

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“A lot more body fat is stored in the face than most people realize (until they compare before and after photos of others).   

The photo to the right is Brian “Gringo” Nordberg, who used The Burn The Fat, Feed The Muscle (BFFM) program to lose a whopping 122 pounds of fat!  You can see from the picture just how much his face (and double chin) changed in that time frame.  Brian’s face changed so much that people that had not seen him in some time did not even recognize him! 

As in the case of Brian, your face can get so much leaner with weight loss that someone might not even recognize you “after” compared to you “before.” Your face starts to look less round and your jawline and cheekbones become more prominent (as the face fat decreases). Most people consider this a good thing.  Brian could easily pass for a fitness model.  Most of the time, a leaner face simply makes you look more “chiseled” and square-jawed instead of round-raced.

By the way, for people who still have “chubby cheeks” who want to lose face fat, it’s just like that troublesome lower abdominal fat, there is no way to “spot reduce” it or target the face fat specifically above and beyond other areas of the body.   Some shady websites say chewing gum or doing silly neck exercises will help you rid yourself of a double chin.  These claims are not true and at most you’ll be wasting your time. 

You lose face fat the same way you lose any other fat on your body – by establishing a caloric deficit through nutrition and exercise. The good news is, many people notice that the face is actually one of the first places the fat starts to dissapear.

Sometimes during weight loss, others criticize you once you start peeling off the pounds and getting really lean. They say you’re losing too much weight and you’re starting to look ‘thin in the face.’  This may just be jealously or resentment, which is common when people make a dramatic body transformation but their friends do not. However, as your body fat gets very low, like into the single digits (or low teens for women), some people really do start to look gaunt. Their cheeks look “sucked in” and when body fat gets extremely low and you’ve been on a very restrictive diet, you can even start looking older.

This happens to many bodybuilders when they compete. A bodybuilder often looks like a completely different person at 10% to 15% body fat in the off season as he does at 4% body fat on contest day. I’ve had people comment about how drawn my face gets near contest time, although for me, it only seems to be really noticeable on the day before and the day of the contest, and that’s because of the dehydration (bodybuilders usually reduce water intake and/or take natural herbal diuretics a day or two before the show).

So the one thing that really makes you look older and gaunt-faced is very low body fat combined with dehydration (not getting enough water). To minimize this look in an extremely lean body, keep your fluid intake high and keep your carb intake adequate (low carb diets have a diuretic effect). Also, keep plenty of essential fats in your diet (fish oils, avacodos, nuts, oils), as one symptom of fatty acid deficiency is dry, older looking skin (many people eat fatty fish like salmon or supplement with fish oil for this reason).

Avoid overtraining, prolonged periods of very low calorie dieting, and overall life stress, because these factors will probably add to the “tired” look in the face.

Some people’s dilemma is that they think they look too lean in the face, but they still want to get leaner in the belly. I guess it’s a similar conundrum as when women want to get leaner in the hips, thighs or abs, but they don’t want to lose their breasts! (women lose fat from the chest area with body fat loss).

But beyond these few tips, there’s not much more you can do… To some degree, lean body = lean face (or smaller boobs!), and the leaner your body, the leaner your face. If you really want to rid yourself of your double chin then you  have to find a happy medium and keep health in mind above all else, because in our quest to get “leaner face,” our self image can sometimes get a bit distorted.

To learn more about Tom Venuto, his book Burn the Fat, Feed The Muscle, or his fat loss support community called Burn the Fat Inner Circle, visit Rid Double Chin.

Rid Yourself Of Your Double Chin – 3 Natural Ways To Permanently Rid Double Chin Neck Fat…

Posted by kbattis at 2:16 am

As we age we tend to notice signs of aging such as a larger waistline more belly fat, fatter thighs, and that extra crease that is just below your chin (the dreaded double chin).

some people think genetics or slacking facial muscles have a lot to do with the Double Chin but if you really want to rid “double chin-itus” then you need to get clear on what really causes people to have a double chin (genetics and slacking face muscles have little to do with it). 

How To Really Rid Double Chin: 

What is really comes down to is your body fat percentage. 

The more fat you are carrying on your body, the more fat you will store in your neck (thus leading to your double chin). 

You may believe you have no chance at elimiating your double chin but don’t lose hope my friend, I will tell you how to rid yourself of your chubby cheeks and your neck flab. 

Here are three things you do to start chipping away at your Double Chin:

1.  Improve your nutrition and Watch what you eat

If you want to get rid of a double chin you are going to have to improve what you jam in your mouth.  By monitoring and regulating your caloric intake is the most effective means of getting rid of a double chin. Science has proven that processing calories is what causes the body to age the most, and the fewer calories you consume the less fat you will find on your face.

Improving the quality of your food intake, reducing the quantity of calories you eat each day, and eating more nutrient rich, low calorie food you will be well on your way to reducing your double chin.

2.  Weight Training

Lifting weights is a key piece of the puzzle in ridding yourself of your double chin.  Resistance training will tighten your muscles, increase your metabolism, and burn more calories.  By lifting weights 3-4 days per week, progressively increasing the resistance, you will mold and shape your body like a sculptor shaping clay. 

3.  Cardiovascular Exercise

By doing cardio and exercising your body you will help yourself get rid of your double chin. Exercise burns calories and this will help you get into a caloric deficit which will in turn help make your face smaller and rid your chin fat. 

The best program I have come across to help reduce your chin fat (and fat everywhere on your body for that matter) is a program called ‘Burn the Fat, Feed The Muscle’ by Tom Venuto.  Tom is known as the fat loss Guru and he can be found lurking and helping his clients rid themselves of double chins at www.BurnTheFatInnerCircle.com