[Guide] 5 Steps For A Leaner Face

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[arjun]

Babe wake up, Qoves just dropped a new video

[HopeAdventure]

Im 36 and I started working out regularly almost 5 months ago. And now my face and my confidence is VASTY better!! I feel like I have control over my looks and health. I can wear whatever I want I feel strong confident and hot . I feel like it’s only just begun! I don’t kill myself at the gym, I just go regularly, I don’t beat myself up. My new body and face thanks me every day

[zahra]

6:45 I love how QOVES mentiones that Jordan and Bella shouldn't necessarily be our goals in glowing up. They are paid large sums of money to look like that. We aren't. It's literally not our job. Attractiveness _is_ important- it will get your foot in the door. However, deeper qualities like hard work, cleverness, and insightfulness will keep you in the room. Combined with luck and consistency, you'll sit at the head of the table.

[Jacoz_Official]

0:28 attitude change
2:10 10%body fat and 14-20% for women
3:26 step 3
5:55 step 4
8:17 take progess photos

[QOVESStudio]

Please diet responsibly. For some of you, no matter how lean you get you may realise that you do not have the right bone structure (insufficient robusticity) but to uncover this orthodontic problem you need to get lean first which most people never do.

The 10 and 20% ranges are taken because realistically that’s what it takes to get a truly sharp face. This is why the first 2 minutes are about a fitness influencer who is lean but still has puffy cheeks, and only when he diets down to very lean does he get the same sharpness. 15 and 25%s are more reasonable ranges, but results vary by facial robusticity.

[ghostmutt]

From 18-26 I had chiselled features and picked up soo many women.
26-32 I put on fat. Only about 10kg of fat and my face is now puffy and bloated and I have 0 angularity in my face.
Currently in the process of getting back to lower body fat and my lean face. Let's goooo

[carlynlong]

For me gaining or losing weight/body fat has less of an effect than inflammation! Reducing inflammation by high antioxidant & protein intake, deep nose breathing practices, omega 3 fish oils, facial massages, finding out food/cosmetic sensitivities & allergies (especially dairy & gluten), balancing hormones(!!), sleep, reducing alcohol intake all had a huge impact on my face shape. My body weight remained the same if not higher.

[kaibuchan]

I found completely cutting out processed food and drugs/alcohol was the most beneficial decision I have ever made in my life. It positively impacted all areas of my life.

[jeremiasbjorkman]

The real pro tip is to not go out hungry, my shopping cart looks radically different depending on that.

[Zockanumber]

Getting lean over a period of 2-3 Months isnt that hard. Staying lean is the difficult part

[dariushhamidi]

The best thing qoves has done .give you step by step to be better

[Karmaofiis]

Its so interesting, I did intermittent fasting as a way to lose weight when I was a teenager, and it was deemed unhealthy so I used other methods when I became an adult. Now after my pregnancy I became insulin resistant so I tried IF again and my results are SO MUCH BETTER. I assume I retained much more muscle than before, because I look leaner with a bigger weight. When I was in my twenties I had a big pouch of fat on my belly and now its much more flat. After being pregnant. Its weird. Plus my face got leaner faster, but I guess that is also being 20 years older :D

[MegaFicklePickle]

As someone who struggles to get enough protein, learning about protein WATER is mind-blowing - thank you!!

[maryy.angell]

at MY worst I was 170 currently at 140 and working slowly too lose more.
But I would like to say that yes losing weight and getting healthy is incredibly good for you in MANY ways, but if you are only doing it thinking is going solve all of your problems(like I did) trust me it won’t.
Out of the seven days of the week, six of them I wake up and still feel like a *worthless piece of sh*it* Your mental health is as important as your physical health

[spamsausage]

Diet Tips from a long time gym rat:

1.) PRIORITIZE FIBER: Men should eat 35g daily and women 25g. Most Americans barely reach 10g, sometimes even less, daily. Eat higher fiber foods BEFORE any kind of carb. Chronically high insulin running through your body leads to insulin resistance, which will signal your body to be even hungrier and to retain way more fat. Fiber supplements can be a useful supplement, but the majority of your fiber should come from diverse sources of real food (leafy greens, fruits, vegetables, seeds, nuts, the skins of fruits). I could talk for ages about the dangers of insulin resistance, but you can do the research. If you take anything away from this comment, it’s to start with only eating more fiber. So critical
2.) PROTEIN: protein isn’t just to build muscles. Proteins are the building blocks of your entire body. Brain, muscles, skin, tendons, organs, etc etc. Protein is also absurdly filling so you’d find it VERY hard to overeat when you have a high protein and fiber diet. Protein is also necessary for neurotransmitters like dopamine and for sex hormones like testosterone and estrogen
3.) CARBS: eat carbs with fiber. Carbs are the best fuel source for your body, but it comes with fiber in nature. If you feel weak while exercising, you’re not eating enough carbs. If you are going to eat high carbs, prioritize it before and after working out. Your muscles will be primed to absorb carbohydrates into cells rather than it being converted to fat
4.) DONT CHANGE TOO FAST: a diet isn’t something you start doing and stop doing. A healthy diet is something you do habitually. If you change your routine too drastically, you’re setting yourself up to fail horribly. Make small incremental changes that you can succeed at day in and day out. Start by adding more fiber. Then reducing processed sugars, then eating enough protein. The reason a healthy diet is hard for you is bc you’re thinking about it too much. Create a meal plan. Know what you’ll be eating for the next couple days. That way you never have to think “what should I eat today?” Which can lead to impulsive and unhealthy choices. You’ll know exactly what you’re eating bc you have it planned. Or make a list of healthy and easy to eat meals you know how to cook
5.) GIVE YOURSELF FREEDOM: no food should ever be strictly forbidden. You CAN eat out while being healthy. You CAN eat donuts and hot Cheetos. 80/20 rule. If you’re healthy 80% of the time, you can be unhealthy 20% of the time. If you fuck up and binge on something unhealthy, don’t beat yourself up for it. Be kind to yourself but ask yourself how you can set yourself up for success next time. Perhaps by not bringing those foods into your house. Putting it somewhere difficult to get so you’re not as tempted to eat it
6.) INVEST IN YOURSELF: Teach yourself to cook. Teach yourself about nutrition. Learn about your own body. Learn about the endocrine system, especially insulin, leptin, grehlin, the three primary hunger hormones. Learn about the science of exercise

Everyone can be healthy. Everyone can look and feel great. Ignore trying to be beautiful for a bit and understand that taking care of your body and mind are a part of self care. You brush your teeth even if you think you’re ugly as shit. You should also eat well and exercises even if you think you’re ugly as shit bc that’s what your body deserves. And after doing that for a bit, most people realize they’re actually not nearly as ugly as they thought in the first place. It’s an extremely empowering experience to learn how to command your body well. You got this!

[jade]

one thing that is strange about losing face fat is looking in the mirror and almost not recognizing yourself. it’s kind of an out of body moment. realizing that this is now you.

[ej]

Honestly, 10% body fat as a man can be very difficult to maintain let alone achieve (unless you got the genetics of course) as getting lower from 15% starts to get exponentially harder. That can be very mentally taxing as well and could kill motivation before you actually see more progress. So please be realistic with yourselves and be careful as it can get very easy to develop dysmorphia, especially seeing a lot of those shredded influencers out there. You can still diet with the mindset of reaching 10%, but understand that your body might have a different % floor of body fat that it can comfortably maintain.

[kelli]

Can you make a video specifically for people trying to be models? I know you've touched on it before but could you do a 5 step process/tutorial like you did with this one?

[QOVESStudio]

@4:30 should be underestimate on how much they eat. I.e. overestimates on calories.

[lored]

10% is very very low for most people, and definitely not an ideal point to stay at.