5 Ways To Get Rid Of Blackheads On Your Face

Here are my top 5 ways to get rid of blackheads on your face and maintain a clean, fresh professional appearance.

1. Chemical exfoliation

Chemical exfoliation is one of the slowest but most effective ways to get rid of blackheads on your face. It works by removing dead skin cells and excess sebum, gradually unblocking pores, which reduces the size and number of blackheads in your skin.

There are two main types of chemical exfoliants, AHA’s and BHA’s. AHA’s are more suitable for normal to dry skin; BHA’s are more suitable for normal to oily skin. Depending on your skin type and severity of blackheads, you can use them in a cleanser, toner and/or lotion.

If you stop using chemical exfoliation, your skin eventually return to its previous condition so don’t be tempted to stop using it once your skin has cleared.

2. Manual exfoliation

Manual exfoliation is more aggressive than chemical exfoliation and is more suitable for normal to dry skin. In normal to oily skin, it can cause increased oil production and inflamed acne.

One of the benefits of manual exfoliation is that it has an immediate effect on the appearance of blackheads but can damage and irritate the skin if used too often. Also, the exfoliant material should be fine and gentle. Large, coarse exfoliants are often used in less expensive brands and should be avoided as they will damage your skin.

3. Topical retinoids

Topical retinoids are very effective at getting rid of blackheads on your face but work in a different way to exfoliants. Because of this, they take longer to work and sometimes cause a breakout of inflamed acne within the first few weeks of treatment. Once this breakout has cleared, however, your skin will look much clearer than it did previously.

There are different types of retinoids available on the market but try to ensure that you use one that is suitable for your skin type. If you have dry skin, use a low strength cream. If you have oily skin, you should be able to tolerate a medium to high strength gel. Using the right type of retinoid will help to reduce the dryness and irritation that is common with this treatment.

Retinoids are a prescription medication in many countries so talk to your doctor or dermatologist about this treatment if exfoliation hasn’t worked for you. As with exfoliants, if you stop using retinoids, your skin will eventually return to its previous condition so don’t be tempted to stop using it once your skin has cleared unless advised to do so by your doctor or dermatologist.

4. Extraction

Extraction is best performed by a professional as part of a facial treatment. Your skin must be cleaned and then steamed to open the pores before the blackheads are extracted by gently applying pressure with the fingers. Avoid using a blackhead removal tool (spoon) as these can damage the skin and make the problem worse.

Performing this treatment yourself is possible but difficult to do correctly so I recommend consulting a professional wherever possible. It is crucial that your skin, and everything in contact with it, is clean and free from bacteria to minimise the risk of infection. The pressure should also be applied in a careful, controlled manner so as not to damage or irritate the skin.

5. Professional treatments

Aside from extraction, there are various professional treatments that can be used to get rid of blackheads on your face quickly. These treatments can only be carried out periodically so are best used as an initial or booster treatment. One of the other methods described in this article should be used as a maintenance treatment.

Chemical peels, microdermabrasion and laser peels are all examples of professional treatments that can produce excellent results in a matter of days. They all have minor side effects, however, so shouldn’t be performed immediately prior to an event where you need to look your best.

The type of treatment that’s best for you depends on your skin type, the severity of your blackheads and how much you want to spend. These should all be discussed with you during your consultation.

To learn more about how to get rid of blackheads on your face, including what products I recommended, visit http://www.smartbodyimage.com.

5 Important Benefits of Squats

1. Bigger, stronger legs

It has long been known that squats are a good exercise for developing your leg muscles, in particular your quadriceps. The most common form, the free barbell squat, is a compound movement that engages several muscle groups, primarily the upper leg and lower back. This allows you to use a heavy weight and put maximum load on the muscles. As muscle growth is proportional to load, by using maximum load you can ensure maximum muscle growth.

The action of squatting is a very natural movement that has been used by humans for thousands of years but because we now spend so much time sitting in one position, squats can be difficult for people to master. The most common problem is restricted range of motion due to tight hamstring and/or calf muscles, which is often a result of the limited range of motion we move through on a day-to-day basis. This must be corrected before the squat can be performed properly and safely.

2. Increased core strength

Core strength is used to describe the strength of several different muscle groups found in the abdominal and lower-back regions of the body. These muscle groups work together to stabilise the upper body relative to the lower body and are responsible for movements such as bending and twisting about the hips. They are activated by destabilising the upper body relative to the lower body, which happens when you bend at the hips during a squat.

Squats are fantastic for building core strength because they engage many, if not all, of the core muscles and, as I mentioned in the first benefit, allow you to use maximum load for maximum muscle growth.

The core muscles also provide support during all other compound movements of the body so are vital to preventing injury to this region when engaging in physical activity.

3. Well defined abs

Well defined abs are a great additional benefit of doing squats. The reason the exercise is so effective is because it stimulates growth of the abdominal muscles as well as being highly effective at burning fat, which is essential for definition.

Squats also stimulate muscle growth throughout the body, which in turn increases your metabolism and helps you burn fat. So if you want awesome abs as well as the freedom to eat what you like, you really should include them in your workout!

4. Total body gains

If you want to add size and strength to your body, performing big, compound movements like squats will you get there in the least time. These movements involve many different muscle groups, which stimulates muscle growth both directly and indirectly.

Direct stimulation comes from putting muscle under load during exercise. Indirect stimulation comes from the release of growth hormones, which promote growth throughout the body.

5. Greater flexibility

As mentioned in benefit 1, squats help increase your range of motion, which in turn makes you more flexible. This is advantageous for several reasons. Firstly, it means you can perform a full squat properly and safely. Secondly, you can stimulate more muscle growth without using as much weight and thirdly, you are less likely to suffer from pain due to sitting for prolonged periods.

To learn more about the benefits of squats, visit my website http://www.smartbodyimage.com.

5 Tips To Lose Belly Fat Fast

Here are 5 simple tips to help you lose belly fat fast:

1. Reduce your total daily calorie intake by around 500 calories

A calorie deficit is necessary to lose fat. For a typical male, reducing your calorie intake by around 500 calories from your baseline is low enough to avoid fat preservation but high enough to induce fat loss. Plan to gradually reduce your calorie intake by around 100 calories a day for 5 days, then continue at that level for 2 weeks before evaluating your progress.

After 2 weeks, if you aren’t losing fat, consider the other points in this article before lowering your calorie intake further. Otherwise, if you are losing fat, continue with this strategy until you reach your target. At this point, gradually increase your calorie intake by around 100 calories a day for 2-3 days, then continue at this level and monitor your body fat every 2-4 weeks.

2. Eat every 2-3 hours or try intermittent fasting

Eating every 2-3 hours helps maintain your metabolism and reduces your insulin sensitivity so your body will store fewer calories as fat. To avoid over eating, try dividing your meals into 2 or more smaller portions and eating at 2-3 hourly intervals.

If eating every 2-3 hours isn’t possible, try eating a low calorie diet every other day or on the days you don’t exercise, known as intermittent fasting. On these days, reduce your carbohydrate intake by 30-50% to reduce your calorie intake and encourage your body to burn fat for fuel.

3. Increase your consumption of protein to around 60% of your total nutrient intake

Increasing your intake of protein has a dual benefit. Firstly, it helps reduce your intake of carbohydrates and fats, which are more likely to make you gain fat. Secondly, it ensures you eat enough protein for your body to repair and grow muscle, which burns calories and helps increase your metabolism.

Combining this with tips 1 and/or two will have a compound effect on your ability to lose fat fast.

4. Replace steady state exercise with high intensity exercise

Steady state exercise, like jogging, can make your body more efficient at not burning calories; the opposite of what you want to achieve. Instead, try high intensity exercises such as interval training or free diving. This type of exercise encourages your body to burn calories instead of preserving them.

To maximise fat loss in the least time, try interval training when your body is in the fasted state, e.g. first thing in a morning before breakfast.

5. Include high intensity weight training as part of your exercise routine

Weight training is hugely beneficial to losing fat because it increases your metabolism and burns calories while you rest, repairing your muscles. Contrary to what most men think, in order to lose fat, you should lift heavy for 6 reps with 30 seconds rest between sets; in other words with high intensity.

Circuit training is a great example of high intensity weight training so look out for a class at your local gym.

For more information on losing belly fat fast, read my article “What should I eat to lose belly fat fast?” over at SmartBodyImage.com.

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This is a free blog brought to you by SmartBodyImage.com, the home of fitness and grooming solutions for professional men.

My name is Tom Frearson and I’m the founder of, and a consultant at, Smart Body Image. The aim of this blog is to bring you free fitness and grooming tips and give you a taster of what I provide my readers over at SmartBodyImage.com.

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Tom

Tom Frearson
Consultant
Smart Body Image
Fitness & Grooming Solutions for Professional Men

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