• Casey Zander

Facial Changes from a Low Body Fat

You got to work with what you got! Not everyone is born with greek god like facial features, but there is ways to maximize yourself and make the most out of what you got. As you can see in the photo below, when I was 18, facial shape probably wasn't in my favor LOL!

As a kid growing up, I was what you would call a "late bloomer." Puberty came during my junior year of HS, and I really didn't start to develop into my body until after high school.


The picture on the left is me at age 18. The picture on the right is me at 22. There is a noticeable difference in facial structure and the amount of fat held in my face. Like most people, I was unhappy with the way I looked. We live in a world where instagram rules the world, people are constantly judged on appearance, and gym goers are more common than ever. During high school, it didn't take long for me to realize that people who looked more attractive were treated differently. Even better I should say. They had better everything. Better social skills, taken more seriously when speaking, assumed intelligence, and more respected. Some may disagree, but I think it's true. I personally think that attractive people are happier as well. The world is overall more accepting of them.

Now I'm not complaining. I never do. I never have jealousy or resentment for how things are with any subject. That gets you nowhere. Instead, I fully accept how life is in every way, shape, and form. I adapt. If you do not take control, and adapt, you are left behind. This is true for any topic. People often hate things like new age dating, or social media, but the fact is that it is here for the long haul. The ability to adapt to anything in life in crucial for survival and overall wellbeing. The truth is that you can wish things would be different all day long, but until action is put into place, nothing will happen.


The summer of my 18th birthday, I started lifting weights. The rest is history. Everything changed. I went from a skinny fat 130 LBS to a lean 160 LBS within a year or two. I was different. I thought different, I felt different, I looked different, and by then, I was carved out of wood. I quickly learned that my body performed much better at heavy weight lifting exercises than long distance running that I was used to. I was running over 50 miles a week for half a decade and it took a toll. High body fat, lower testosterone, and worse mood. The stronger I got the better I felt.

total body transformation
senior year of high school vs now


People seriously underestimate how powerful strength training can be to a mans well being. When a person starts to see changes in their body, their mind also starts to change. With strength in the gym comes better hormone production. Weight lifting increases natural testosterone. Pair that with other anabolic tools like intermittent fasting and you have a recipe for success. This comes with a huge amount of benefits such as healthy heart and blood function, fat loss and muscle gain, stronger bones, increased memory and brain cognition, better libido, increased mood, and stronger central nervous system output. The hormonal benefits from weightlifting clearly show why this is so addicting for any person. Self improvement at it's finest.

As lean body tissue is gained and fat is lost over time, not only did my body change, but also my facial structure. The more lean body mass (muscle tissue) that I put on over time, the better my body and metabolism functioned. The more fat I lost, the less fat my face held giving me a more chiseled appearance.

As you can probably tell from the above picture, EVERY ASPECT of my life improved over time from weight lifting. As I look back now, 5 years later since I first started weight training, my only regret is not starting sooner. My overall body image has improved drastically and because of it, I have confidently coached hundreds of others through the same journey!


So, how did I do it?

The first thing that I can not preach enough to any of you, is the word CONSISTENCY. Consistency is everything in life. A plan that is average, but executed daily, is far better that a perfect plan executed inconsistently. My first four years of lifting, I took a total of zero unscheduled rest days. ZERO. Every lift was notebook logged and tracked to a T. Shooting each week for incremental amounts of strength progression. My full training split video linked below.


The next thing I did, was dial in a perfect bulk for the first few years. A bulk, is when you enter into a calorie surplus and consume more calories that your body is burning. If you are lifting in a progressive overload format and consistently getting stronger, new muscle tissue will form. However, many people put on way too much fat during a bulk. The video link below will show you how to avoid that.


The final thing that I had to do, was start to strip away fat. When I was ready for a cut, I needed to dial in my nutrition and start taking fat off my frame. The only way to do this is through calorie restriction while maintaining enough lean body mass. To do this, adequate protein intake must be hit every single day. For men this is 1 gram per pound of lean body mass, and for women it is .6-.8 grams of protein per pound of lean body mass.

I will link a couple videos below. The first is a full day of eating video. This will show what calorie restricted eating looks like for me.

This link below is the entire video series 1-8 of this past years summer shredding series! I go in depth with video logs over the course of 8-12 weeks showing your what my life is like while restricting calories and getting leaner each week.



In conclusion, lifting weights will not magically make you look like someone else. However, it will make you look like the best version that you can be! Lean, powerful, and strong is nothing to be ashamed of! Facial aesthetics and body aesthetics can both come from weight lifting. It's time to get fit.

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