As your body fat drops, the under the chin fat will also reduce at the same time. One cannot choose where the fat decides to come off.
You can decrease your body fat - through dietary manipulation and exercise and you can lose the portion you desire but you dont have the choice where it comes off as you move forward with your goal, but it WILL come off if your faithful with diet and excercise.
I am going to post this article for you to read to give you an idea.
Source: Ask the Experts: Can I Spot Reduce During Exercise? on MedicineNet.com
Why cant we spot reduce?
This is an important question and one I'm frequently asked. You need to know a little bit of biology to understand the answer. Here's what you need to know. Fat is stored in special cells located all over your body called adipocytes. Adipocytes grow and shrink as they store and release fat, much like a balloon grows and shrinks as air is blown in and released. You gain weight when you pump up your adipocytes with fat by consuming more calories than you burn (excess calories can get stored as fat). You lose weight when your adipocytes release fat into the blood stream and shrink, either in response to exercise (exercise sends a signal to adipocytes to release fat) or when you reduce your calorie intake to the point where you are burning more than you consume. Fat released into the blood stream by adipocytes circulates to the muscles where it is burned for energy. (A car burns gasoline for energy; your muscles burn fat and carbohydrate.)
Exercise stimulates adipocytes to release fat by increasing circulation of hormones like norepinephrine (adrenaline). When norepinephrine reaches an adipocyte, no matter where in your body it's located, it signals special chemical messengers inside the adipocytes to stimulate fat release, and just like the balloon that shrinks when you let out the air, adipocytes shrink when they release fat. You will keep the fat off as long as it gets burned by the muscle and does not return to the adipocyte for storage. That's one of the reasons why exercise helps control body weight.
The reason that you can't spot reduce during exercise, which is what you are really asking, is that you don't have any control over which adipocytes release fat. Norepinephrine and the other hormones released during exercise do not discriminate. That is, they stimulate adipocytes to release fat wherever they are located. We all have patterns of weight loss and weight gain that tend to repeat (you typically gain and lose weight in the same pattern over and over), and we don't have any control over this
Before I lost over 30 pounds, I had the same problem.
However, when I lost the majority of the weight, it revealed another problem that I didnt remember having in my youth: Overly large lymph nodes. I had them checked (medically), and there is nothing wrong, other than there just large friggen b@stards--at least to me, lol. Sometimes it looks like I am carrying around two large eggs under the chin
Seriously though what you need to do is to develop a diet and training plan. And, when one is developed, remember the diet is the catylist that makes everything else that you are doing within training, work.
1. What do you have available to train with?
Let me blow your mind with some information to absorb:
Essential Elements Needed for Weight Loss or Weight Gain
This is What you Need to Do:
1. Get your Mind and Body Connected and Prepared.
2. What you need to do for Weight Loss or Weight Gain
--->a. Determine your Calorie Maintenance Needs (MT Line) using Harris Benedict Formula
--->b. Determine your Deficit or Surplus in Calories over your MT Line dependent upon your goals:
--->c. Calorie Deficit for Fat Loss
--->d. Calorie Surplus for Weight Gain
3. Change your Eating Habits
4. Try to eat good Nutrient ratios of: Protein, Carbs, and good Fats
5. Diet and Calorie Tracking; Strengths and Weaknesses
6. The Bad Choice Set
We spend a lot of time educating ourselves on various aspects of diet and training, but very little, if any, on training our brain on how to handle it.
Examine with your Heart from the Start.
Train the Brain:
"Cells that Fire Together Wire Together."
You have to learn to MASTER yourself, to become the MASTER of Weight Loss or Weight Gain for YOURSELF.
Through your goal journey WATCH, LOOK, and LISTEN, to your body it will TELL YOU if your doing the correct things or combination of things!
This is a good link that will provide you with tools in the attempt to MASTER your personal attributes: (The Weight Loss Intricate, by Chillen)
This is what you need to do: Weight Loss
One can use the Benedict Formula for Fat Loss or Weight Gain.
Calculate your BMR:
The Harris Benedict equation determines calorie needs for men or woman as follows:
• It calculates your Basal Metabolic Rate (BMR) calorie requirements, based on your height, weight, age and gender.
• It increases your BMR calorie needs by taking into account the number of calories you burn through activities such as exercise.
This gives you your total calorie requirement or approximated Maintenance Line.
Step One : Calculate your BMR with the following formula:
•Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
•Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Step Two : In order to incorporate activity into your daily caloric needs, do the following calculation:
•If you are sedentary : BMR x 1.2
•If you are lightly active: BMR x 1.375
•If you are moderately active (You exercise most days a week.): BMR x 1.55
•If you are very active (You exercise daily.): BMR x 1.725
•If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9
The Nutrients: Protein, Carbs, and good Fats:
The 3 Nutrients (Carbs, Good Fats, and Protein) are an essential factor in the diet; however, the Law of Energy Balance within the DIET, is the ultimate KING while the Nutrients can play in some key decisions made within the body.
Nutrient Ratios: Example ONLY
Calories per gram of the three major nutrients:
Protein: 4 calories per gram
Carbohydrates: 4 calories per gram
Fat: 9 calories per gram
Carbs (2850 calories or your estimated Calorie intake) x (0.50 or other percentage given) = 1425 calories (divided by 4) = 356 grams
Protein (2850 calories or your estimated Calorie intake ) x (0.30 or other percentage given) = 855 calories (divided by 4) = 214 grams
Fat (2850 calories or your estimated Calorie intake) x (0.20 or other percentage given) = 570 calories (divided by 9) = 63 grams
Create a Calorie Deficit: (To attempt to Lose Tissue, deficit example)
In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time.
Every 3,500 calories is equivalent to approximated 1 pound of tissue
If you cut back -500 calories a day, you will lose approximately 1 pound per week. (not necessarily all fat)
If you exercise to burn off 500 calories a day (under your MT Line) you will also lose approximately 1 pound per week.
2. A diet plan optimized for fat tissue loss.
A. Determine your MT Line.
B. Create a small deficit
C. Create calorie TARGETS each day
D. EACH WEEK......KNOW whether you are gaining or losing weight. Don't play games with your hard work.
E. Learn how EFFECTIVE calorie and nutrient manipulations can be.
Study it, and learn when to apply them efficiently and effectively.
Create a SURPLUS : (Attempt to Gain Weight, Surplus example)
In order to gain weight, you must create a calorie surplus. It is easier and wiser to increase your calorie intake a little bit at a time.
What you need to focus on is this for mass: (VERY BRIEF SYNOPSIS)
Go over your approximated MT Line (or create a surplus) of about 300 to 500c. As time passes, see what your bodily feedback is, and adjust accordingly.
2. Have appropriate macro-nutrient targets:
Protein, good fats, and carbs.
Including your micro-nutrients: such as vitamins and minerals.
3. Consistent and persistent PROGRESSION in the GYM:
Weight Training, or a type of exercise program that you can create with what you have available to use.
Learning the various rep ranges that "traditionally" bring muscle growth and adjusting as your body gives you its feed back.
Make compound exercises your STAPLE exercises. The following is list of Compound (com) and Isolation (Iso) exercises I do recommend:
Squat (com), Dead Lift (com), Flat and incline bench press (com), Military press (com), Lunges (com), French Press (Skull crusher, Iso), Close Grip Bench Press (com), Barbell curl (Iso, I do not share the opinion, that barbell curls are a useless exercise), Bent Over Row/T-Bar Row (Com), and you can also choose: Dips and chins/pull-ups.
A training program that attempts to build and/or tries to maintain muscle for the entire body. A Full Body Routine. (FBW) or (upper/lower Split)
Develop a FBW at least 3 times per week. Get the body working in unison---it WILL PAY OFF. If this isn't possible with your lifestyle, then an upper/lower split or another compromise may have to be done (according to what you have to train with)--to get the training in.
1. Develop a FBW, Upper/Lower Split
2. Track your Weights Used, Sets, and Reps
3. Pay close attention to your progression on exercises.
4. Pay CLOSE ATTETION to the RETURN RESPONSE/FEEDBACK from your weight training routine
5. Make adjustments as necessary--LEARN YOUR PERSONAL SCIENCE.
4. TEACH YOURSELF good solid understanding on how each exercise effects the body--both indirectly and directly.
What is your personal science?
It is the LEVEL of personal implementation of diet and fitness into ones way of life that solicits a lifestyle change that applies "enough of the person" to achieve the goal they desire. This includes making difficult decisions and easy applied decisions.
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