Exercises That Will Change Your Face

Explores how exercise changes your face: fat loss for facial definition, cardio plus strength training, improved circulation for skin glow, and lymphatic drainage for puffiness.

Key Takeaways

Facial definition results from overall body fat loss, combined with muscle-preserving strength training.
A mix of cardio and strength training, around 150-200 minutes weekly, is the most evidence-supported approach.
Exercise supports skin glow through circulation, reduced puffiness, and possibly hormonal benefits.
Movement is valuable for how you feel, not only how you look.

What the video covers

Switching from intense daily gym sessions to Pilates twice a week and hot girl walks produced visible facial and body changes despite less training volume.
Facial definition comes from overall body fat loss, not spot reduction; you cannot target facial fat directly.
Cardio is more effective for fat loss, while strength training preserves muscle and structure, so combining both is recommended.
Noticeable facial definition tends to appear around 10-15% body fat for men and 15-20% for women.
Research-based programs of 150-200 minutes of exercise per week can yield significant results, roughly 30 minutes a day, five days a week.
Initial weight change in the first week is mostly water and glycogen loss; genuine fat loss takes about two weeks of consistency.
Exercise improves circulation, delivering oxygen and nutrients to skin and helping clear cellular waste, which can improve skin tone and glow.
The speaker reports cardio over a summer helped improve skin barrier and reduce acne scarring, though this is anecdotal.
Movement reduces morning facial puffiness by aiding fluid retention and lymphatic drainage; lymphatic massage and gua sha may also help.
Regular exercise may help maintain growth hormone levels that naturally decline with age, supporting skin firmness.

Chapters

Can exercise reduce fat specifically from the face?

No, the speaker explains that you cannot spot reduce facial fat. Facial leaning happens as overall body fat decreases through exercise and diet.

What type of exercise is best for facial definition?

A combination of cardio for fat burning and strength training to preserve muscle is recommended, with about 150-200 minutes per week suggested.

Why does morning face puffiness improve with movement?

Movement aids fluid circulation and lymphatic drainage, helping move stagnant fluid that accumulates overnight, which can reduce puffiness.

Full Transcript — Download SRT & Markdown

Speaker A

I used to go to the gym every single day doing these really intense workouts, but the most transformative change happened when I switched to just Pilates two times a week and then going on some hot girl walks. Logically, I'm working out less frequently and less intensely, and so I should see less change, but the opposite was true. I started looking better, feeling better, getting stronger, and while the number on the scale remained the same, I've been getting so many comments from my friends telling me how I look like I lost weight.

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less frequently and less intensely, and so I should see less change, but the opposite was true. I started looking better, feeling better, getting stronger, and while the number on the scale remained the same, I've been getting so many comments from my friends

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I'm not here to say that the gym doesn't work, because it has worked for so many people, but that led me to wonder: is there such a thing as the perfect exercise? I think yes, there is such a thing as the best exercise depending on your goals.

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perfect exercise? I think yes, there is such a thing as the best exercise depending on your goals. But before we dive in, I want to preface this by saying that this video isn't to encourage you to exercise more because I

Speaker A

But before we dive in, I want to preface this by saying that this video isn't to encourage you to exercise more because I want you to feel bad about the way you look, and so this isn't a video to encourage you to fix yourself, but rather to care for yourself. Working out lowers cortisol, lifting raises testosterone, stretching releases trauma, and dancing regulates your nervous system. Movement is medicine for how you feel, not just how you look. That said, exercise can and will change your face, and that's what we will be exploring today.

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nervous system. Movement is medicine for how you feel, not just how you look, but that said, exercise can and will change your face, and that's what we will be exploring today. Welcome back to our globe channel. I spent days researching

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Welcome back to our Glow channel. I spent days researching how exercise can actually change the way that you look, and I've compiled everything I've learned into easy categories for you to take and apply to your concerns and/or goals. That said, let's get right into it, starting with how to enhance your facial definition.

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how to enhance your facial definition. If you want a more defined jawline, visible cheekbones, or just want your facial structure to show through better, exercise is how you get there. Not through spot reducing facial fat, but through overall body fat loss that

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If you want a more defined jawline, visible cheekbones, or just want your facial structure to show through better, exercise is how you get there. Not through spot reducing facial fat, but through overall body fat loss that reveals what's already underneath. There's a perfect example of a really popular Chinese actress, Zhao Lusi, who had a drastic facial transformation from her debut that many people actually accused of plastic surgery, but she credited to two things: an overall weight loss and consistent facial massages. We'll cover the first part here, but we'll definitely touch on facial massages, where you're manipulating your soft facial tissues and lymphatic drainage to enhance the way you look, in an upcoming section.

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weight loss and consistent facial massages. We'll cover the first part here, but we'll definitely touch on facial massages where you're manipulating your soft facial tissues and lymphatic drainage to enhance the way you look in an upcoming section.

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Again, this isn't a video to tell you to lose weight. That is your choice, but the reality is you cannot spot reduce fat on your face. When you lose body fat through exercise, your face leans out alongside the rest of your body. Most people start seeing facial definition at a specific body fat percentage. For men, a noticeable cheekbone typically emerges at approximately 10 to 15 percent body fat, and for women, it's 15 to 20 percent body fat. Below these thresholds, your jawline gets sharper, your cheekbones get more prominent, and your overall facial structure becomes more visible. Exercise is how you get there because it's one of the most effective ways to reduce body fat.

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people start seeing facial definition at a specific body fat percentage. For men, noticeable cheekbone typically emerges at approximately 10 to 15 body fat, and for women, it's 15 to 20% body fat.

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So, which type of exercise is best for facial definition? Here's what the research shows. For pure fat loss, aerobic training, aka cardio, is more effective than resistance training, aka strength training, for weight and fat loss. More specifically, about one kilogram more fat loss for each outcome. Cardio, like running, cycling, swimming, dancing, tennis, or even jump roping, burns more calories during the workout, which creates the calorie deficit you need to lose fat.

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for facial definition? Here's what the research shows. For pure fat loss, aerobic training, aka cardio, is more effective than resistance training, aka strength training, for weight and fat loss. More specifically, about 1 kg more fat loss for each outcome. Cardio, like

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But here's the problem with cardio alone. Long bouts of cardio have been shown to increase the risk that your body will turn to your hard-earned muscles for fuel instead of carbohydrates and fats. Translation: you will lose weight, but you might also lose muscle. Muscle is good because it helps you burn more calories, and it's also what makes you look more toned and defined. And so, the solution will naturally be a combination of both, because by incorporating cardio, which will help you burn the fat, and strength training with weights, whether that's gym workouts, Pilates reformer, bar classes, CrossFit, or just bodyweight exercises like push-ups and squats, you preserve the muscle and structure underneath.

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body will turn to your hard-earned muscles for fuel instead of carbohydrates and fats. Translation, you will lose weight, but you might also lose muscle. Muscle is good because it helps you burn more calories, and it's also what makes you look more toned and

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Most studies showing significant results use programs based on 150 to 200 minutes per week of exercise. That means you only need 30 minutes a day, five days a week, to see significant results. Within the first week, you can expect that initial water weight loss. Your face will appear slightly leaner because of reduced glycogen, which is the stored carbs in your muscle that hold water, but actual fat loss is minimal. But if you stick with it for at least two weeks, you'll see the first genuine facial fat loss. And in just a few months, there will be a noticeable transformation that even others will start commenting on.

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weight exercises like push-up and squats, that will help preserve the muscle and structure underneath. Most studies showing significant results use programs based on 150 to 200 minutes per week of exercise. That means you only need 30 minutes a day of exercise 5 days

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Our next category covers skin tone and glow. If you've ever broken a sweat while working out and looked in the mirror, you might notice that post-workout flush. This is proof of increased circulation. But how do we maximize this? You could make the argument that exercise doesn't directly make your skin better, and you could be correct. But indirectly, there is a correlation. When you exercise, your heart rate increases, which enhances blood flow throughout your body, including your skin. This increase in blood flow delivers more oxygen and nutrients to your skin cells, which helps them repair and regenerate. Better circulation also helps flush out toxins from your skin, because that increased blood flow helps eliminate cellular waste products that can otherwise lead to dull, congested skin.

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you stick with it for at least 2 weeks, the first genuine facial fat loss. And in just a few months, this is when there will be a noticeable transformation that even others will start commenting on.

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That post-workout glow can last anywhere from a few minutes to maybe even a few hours, depending on your skin type and the intensity of your workout. But with regular exercise, this temporary flush can become a more permanent glow. So, which type of exercise is best for that kind of circulation? Cardio is king for circulation. Any exercise that gets your heart rate up, whether it's running, cycling, swimming, dancing, or boxing, increases blood flow to your skin. Studies show that regular cycling actually improves microcirculation, the blood flow in the smallest vessels closest to your skin's surface. This enhanced microcirculation evens out skin tone and promotes that healthy, rosy glow. Dancing not only gets your heart pumping, but the full-body movement and rhythm help regulate your nervous system, and less stress means less cortisol breaking down your skin. Plus, you get all the circulation benefits.

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maximize this? You can make the argument that exercise it doesn't directly make your skin better, and you could be correct. But, indirectly, there is correlation. When you exercise, your heart rate increases, which enhances blood flow throughout your body,

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If running, boxing, or really intense cycle sessions are too much for you, regular hot girl walks at a moderate pace can be a great alternative. It's especially good if you're stressed or overtrained from intense workouts, because lower stress means better skin. The more regularly you exercise and do cardio, the better your skin circulation becomes, permanently. You can already visually see those flushed cheeks after a good workout session, but in a few weeks of regular exercise and a healthy lifestyle, you will start to notice your skin glowing a little bit better. In a few months, more permanent improvements will take place, where your skin just looks healthier and more vibrant consistently, not just after workouts.

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products that can otherwise lead to dull, congested skin. That post-workout glow can last anywhere from a few minutes to maybe even a few hours, depending on your skin type and the intensity of your workout. But, with regular exercise, this temporary flush

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I remember there was this one time I was going through so much stress and I was breaking out so badly because of it, and even though I was able to calm it down a bit, I was left with a lot of scabs and acne scars, because I tend to pick at them and pop them, which I know isn't recommended, but it really damaged my skin barrier. But I spent an entire summer consistently doing cardio, and even though that wasn't my intention to clear my skin, it really helped improve my skin barrier and reduce my acne scars. I never made that connection, but doing all of this research now, everything is starting to make so muc

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it all increases blood flow to your skin. Studies show that regular cycling it actually improves microcirculation, the blood flow in those smallest vessels closest to your skin surface. This enhanced microcirculation is evening out skin tone, and promoting that healthy, rosy glow. Dancing not

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only gets your heart pumping, but the full body movement and rhythm, it helps regulate your nervous system, and less stress means less cortisol breaking down your skin. Plus, you get all the circulation benefits. If running, boxing, or really intense cycle

Speaker A

sessions are too much for you, regular hot girl walks at a moderate pace can be a great alternative. It's especially good if you're stressed or overtrained from intense workouts, because lower stress means better skin. The more regularly you exercise and do cardio,

Speaker A

the better your skin circulation becomes permanently. You guys can already visually see those flushed cheeks after a good workout session, but in a few weeks of regular exercise and a healthy lifestyle, you will start to notice how your skin will start to glow a little

Speaker A

bit better. In a few months, more permanent improvements will start to take place where your skin just looks healthier and more vibrant consistently, not just after workouts. I remember there was this one time I was going through so much stress and I was

Speaker A

breaking out so badly because of it, and even though able to calm it down a bit, I was left with a lot of scabs and acne scars because I tend to pick at them and pop them, which I know isn't

Speaker A

recommended, but it really damaged my skin barrier. But, I spent an entire summer consistently doing cardio, and even though that wasn't my intention to clear my skin, it really helps improve my skin barrier and reduce my acne scars. I never made that connection, but

Speaker A

doing all of this research now, everything is starting to make so much sense, and it really comes to show how everything is so connected. Our next category covers facial puffiness. If you wake up with a puffy face, especially

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around your eyes and your cheeks, or if your face just looks swollen throughout the day, exercise can help. But, here's the catch. The wrong type of exercise can actually make your puffiness even worse. Regular exercise it plays a

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crucial role in supporting lymphatic drainage because by increasing blood flow and stimulating muscle contraction, physical activity it helps move fluid throughout the lymphatic system more effectively. To dive a little deeper, your lymphatic system it doesn't have a pump like your heart does, so it relies

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on those muscle movements and contractions to push fluid along. If you're not moving that much, your lymph flow slows down and when your lymph flow is slow, fluid builds up in your face creating that puffy, swollen look. Many

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people notice that face swelling is worse in the morning and improves as the day goes on, especially if you're active or you're exercising because movement it helps with fluid retention. Any movement helps, walking, light cardio, or even gentle stretching because muscle

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contraction is what moves that lymph fluid throughout your system and reduces that facial swelling. But, here's where it gets tricky. Too much high intensity exercise can actually make your facial puffiness worse. When cortisol is chronically elevated, whether it be

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chronic stress, a consistent lack of sleep, or from overtraining all the time without proper rest, your body think it's in survival mode. Your body is literally stressed and so it will start hoarding resources. This includes holding onto water and sodium, which is

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why you get that puffy face and that bloated feeling. And so, this is why balance is so important. Moderate exercise it reduces puffiness by moving your lymph fluid, but excessive exercise it increases puffiness by spiking cortisol. This is why even the most

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intense, dedicated athletes incorporate rest days. Rest is important, too. You want to have balance. The best exercise for de-puffing is usually moderate cardio, like walking, cycling, or even swimming. If you notice your face looks puffier despite exercising a lot, that's

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probably a sign that you're overtraining. But can you manually drain lymph without exercise? Yes, through facial massages. This is what Dallas the was doing alongside weight loss. Facial massages with their hands, gua sha, or even jade rollers, it manually moves

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lymph fluid. Studies actually show how lymphatic drainage massage can reduce facial puffiness, but also improve facial symmetry and temporarily sculpt your face by moving stagnant fluid. This is why people use gua sha for morning de-puffing, facial asymmetry, especially

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if one side is more swollen than the other, and jawline definition because you're moving fluid from under the chin.

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But here's the thing. Facial massages, they work temporarily. Exercise creates a more permanent improvement in how your lymphatic system actually functions. The massage, it helps the fluid that's already there now, but exercise trains your system to not accumulate that fluid

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in the first place. That said, you can do facial massages in the morning for a more immediate de-puffing, but regular exercise for long-term lymphatic health.

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And our last category covers anti-aging. If you want to prevent facial aging, whether it be wrinkles, sagging, loss of firmness, exercise is one of the most powerful anti-aging tools you have. But not all exercise affects aging the same

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way. Here's what actually works. Exercise, specifically heavy lifting, it releases a growth hormone that basically tells your skin cells to make more collagen. And collagen is what keeps your skin tight, more firm, more elastic, and looking more youthful. As

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you age, growth hormone production it naturally declines, which is why part of your skin loses firmness and wrinkles form. But, regular exercise can help maintain those growth hormone levels by inducing mild stress on your body, which activates your repair mechanisms,

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including the production of collagen. But, beyond just growth hormone for collagen, exercise it releases growth hormones that promote the production of new skin cells and help repair damaged ones. It also lowers cortisol levels that break down collagen and accelerate

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skin aging. Here are some of the best exercise for anti-aging. Resistance training takes the win for skin structure. This would include, for example, at a traditional gym, free weights, weight machines, or cable machines. This can also include just

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body weight exercises like push-ups, squats planks Pilates especially reformer if you're using spring resistance, or at home where you're using resistant bands. There's also resistance from gravity, like if you're doing rock climbing, power yoga where you're holding poses against gravity, or

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rowing where there is water resistance. Studies show that both cardio and resistance training it helps improve skin elasticity, but only resistance training actually thickens your skin, which is important because skin naturally gets thinner as you age. And so, translation, lifting weights

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literally rebuilds your skin structure in a way that cardio cannot. But, speaking of cardio, high-intensity interval training, otherwise known as HIIT, has cellular anti-aging effects.

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They help increase growth hormone production, which helps repair cells and slow aging at the cellular level. It helps your cells repair and regenerate, which means your skin cells stay younger and healthier, which shows up as better elasticity and slower visible aging. The

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catch, because there's always a catch, is that overtraining ages you. Remember the cortisol problem from the facial puffiness section. Too much high intensity workout without adequate recovery keeps the cortisol elevated, which breaks down collagen and accelerates aging. And so, remember,

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there should always be a balance. This category takes longer to see results, but the results are meaningful nonetheless. In just 8 to 12 weeks of exercising just two to three times per week, studies show skin elasticity it improves noticeably. But by 16 weeks,

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both cardio and resistance training can significantly improve skin structure and firmness. And if you keep going, the anti-aging benefits only compound, meaning your skin literally gets healthier the longer you stick with it.

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And so, with all of that said, and to circle back to our very beginning, is there a perfect exercise for your face?

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Yes, but it depends on what you're trying to achieve. If you want facial definition and a sharper jawline, combine cardio for fat burning and resistance training to preserve muscle.

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150 to 200 minutes per week. If you want glowing more radiant skin, cardio. Running, cycling, swimming to boost circulation and deliver oxygen to your face. To reduce facial puffiness, opt for more moderate exercises over high-intensity workouts. Be careful not

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to overtrain yourself because too much high-intensity work can spike your cortisol level and make your puffiness even worse. And if you want to target aging, resistance training it triggers growth hormone and it helps build collagen. High-intensity interval training, it can help support cellular

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repair. Both slow facial aging. Exercise can change your face through fat loss, through circulation, lymphatic drainage, and growth hormone release. Obviously, exercise transform your entire body, too. Better posture, improves proportions, increased muscle definition, but those facial changes are

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often what people notice first. Whether it be you looking into a mirror or others when they look at you. Your face is a reflection of what you're doing with your body. Exercise consistently, recover adequately, and the changes will

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show in your face. How you look isn't just about your DNA, it's also about your lifestyle choices. And so, if you want to improve the way that you look and you are considering incorporating exercise, I hope that this video was

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able to at least help give you a direction as to what you would like to incorporate. Other than that, that's it for today's episode. I hope to see you in the next one, and in the meantime, as always, stay hot. Bye.

Topics:exercisefacial definitionfat losscardiostrength trainingskin glowlymphatic drainagefacial puffinessPilatesself-care

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