Facebuilder FOR MEN

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i I
Carole Maggio & Mike Gianelli
A fast, ef fective, and proven
muscle-toning program
/ LllLL c!
A Perigee Book
Published by The Berkley Publishing Group
A division of Penguin Putnam Inc.
375 Hudson Street
New York, New York 10014
Copyright 2002 by Carole Magio
Interior photographs copyright 2002 by Ed Ouellette
Text design by Roger Hammond
Cover design by Ben Gibson
Cover photos by Ed Ouellette
All rights reserved. This book, or parts thereof,
may not be reproduced in any form without permission.
Previously published in Great Britain by Pan Books
First Perigee edition: July 2002
Perigee ISBN: 0-399-52784-2
Visit our website at wvw.penguinputnam.com
This book has been catalogued with the Library of Congress.
Printed in the United States of America
10 9 8 7 6 5 4 3
Every efort has been made to ensure that the information contained in this book
is complete and accurate. However, neither the publisher nor the author is
engaged in rendering professional advice or services to the individual reader.
The ideas, procedures, and sugestions contained in this book are not intended as
a substitute for consulting with your physician. All matters regarding your health
require medical supervision. Neither the author nor the publisher shall be liable
or responsible for any loss, injury or damage allegedly arising from any informa-
tion or suggestion in this book.
CONTENTS
| t|OCuCt|O
Build your face 8
2 How Facebuilder works 23
3 Let's face facts 28
4 Your facial muscles 39
5 Let's go for it 48
6 Skincare basics and antiaging 78
P !3 WO|C |b
CSt|mO|3S |
POOutt

C 3ut

O| | | |
Th|s oook |sded|catedto matthew
Sanchez,whose determ|nat|onand
ded|cat|ontoIac|a|| mprovementhave
oeenama|or| nsp| rat|onto me.| am
grateIu|Iorh| sv|s|on,supportand
encouragement.TojeI|and Br|t,two
youngmenwho have he|ped me stay
youngat heartandwho have made
merea||zethatyou'renevertoo
youngtostartcar|ngaoout howyou
|ookandIee| . To Ke|th,whokeptmy
computer up andrunn|ngdayand
n|ght,andwhotaughtmenottocrash
and ournwhenmyharddr|ved| d. To
L|ndaBo||manand CoVa|ence,| nc.
Iora||the|rcutt|ng-edgeant|ag|ng
|nIormat|on.Andto m. G. ,who,at
s|ty-oneyearso| d,|stheep|tome oI
grace,e|eganceand charmandwho
|smyma|ero|emode|.
INTRODUCTION
Facebuilder for Men |s eact|y what the name | mp| |es. Every-
one knows thatyou can ou| | d and deIi neyour oody oy eer-
c|s| ng. Nosecret there.Vhat many don't know |s that you
can dothe same th| ngIoryourIace.That's oeen a o|gsecret
Iora|ongt| me.
A deIinedIace requ| restoned,taut musc| es underthe
sk| n. To ach|eve th|s, you need to eerc|se the musc| es oI
theIace. Thegood newshere|sthats|ncethemusc|esoIthe
Iace are sma| | erthan most other musc| es | n the oody, they
respondmuchmorequ|ck|yto eerc| se.
Faceou| | der | s an easy-to-do Iac|a| eerc|se reg| me wh|ch w| | | den|te|y ass|st
you | n ou| | d| ng a I|rm, strong |aw| | ne, a taut, toned Iace and an overa| | younger
appearance. | Iyou are w| | | | ngto |nvesttheten m| nutes a day |ttakes to ach|eve that
younger| ookyou des| reanddeserve, you' | | getthat| ookandkeep |t| ndeIin|te|y.
Vhenyou I|n|sh read|ngth|s oook, you w| | | have a| | the too|s |ttakes to go to
workon yourIaceandyou' | | see very pos|t|ve resu|ts very qu|ck|y. |t's qu| ck, s| mp| e
and, oestoIa| | , | tworks | | keacharm.
TheIamous oaseoa|| p|tcherSatche| Page once sa|d,'Age |s a quest|on oIm| nd
over matter. |Iyoudon't m| nd, | tdon't matter.' Does |ook|ngandIee| | ng o| derthan
youaremattertoyou| |I|tdoes, thenth|seerc|seprogram |swhatyou've oeen|ook-
|ngIor. Do|ngtheFaceou| | dereerc|sesIortenm| nutesaday|sa| | |ttakestoturn oack
thec| ockandpostponeFatherT| me's |neorao|emarchacrossyourIace.Theysaythat
T|memarches on.V|th Faceou| | der, |tdoesn'thaveto march onoveryou.
i I
I
've a|ways Ie|tthat |ook|nggood makes you Iee| good. However, |t requ| res work
andthe hect|c | |Iesty|e most men havetodaydoesn'ta| | ow much t|me Ioranyth|ng
otherthanthe| rcareers. manymens| mp| ydon'thavethet|metosqueeze| naneer-
c|seprogram, even thoughtheyknowthey shou| d. And |tgetsworsethe o| derthey
oecome.AsAmer|can poetRooert Frostsa|d,'Bywork|ngIa|thIu| |ye|ghthoursaday,
you mayeventua||ygettooeaoossandworktwe|vehoursaday.
Faceou| | der| sa natura| answer, however. |t's perIect |I you're ousy, whetheror
notyou'retheooss. |t'||on|ytaketenm| nutesadayIoryoutodeve| opat|ght, youth-
Iu|Iace-andyoudon'tneed props, mach| nes,agym, ortoo|soIanyk|ndtodothese
eerc|ses.You were oorn w|th the on|y too|s you' | | ever need to eerc|se the Ity-
seven musc| esoIyourIace.
Why appearance matters
Ve a|| know that eerc|se |s necessary to ma|nta|n a good-|ook|ng oody, out most
peop| edon'tth| nkaoout keep|ngthe|rIaces |n shape, eventhough th|s partoIthem
Bu| | dyour face
|s much more on v|ew than any other. You'd th| nk |n a soc|ety that puts as much
emphas|sonIac|a|appearanceasours does, properIac|a|carewou|d oeatoppr|or-
|ty, out|t| sn't.And that|spart|cu|ar|ytrueIormen. The|astpartoIthe|rood|esmost
menth| nkaoout keep|ng |n shape |sthe| rIaces, out they are hav|ng to reth| nkthe|r
att|tudes and the| r|deas are oe|ngdragged, k|ck|ngandscream|ng, |ntothetwenty-
Iirst century. Today, |t's | mportantto | ookas good as you can. |t's ayouthIu| market-
p|aceoutthereanderce|ycompet|t|ve. Howyou |ookse| | syou to the puo| | c, your
oossandtoyourc| | ents, nottoment|ontothe |ad|es. L| ke|tornot,soc|etyp| acesa
very h|gh prem| um on | ook|ngyouthIu| and Iit. |t may not seem Ia| r, out | |Ie |s not
a|ways Ia| r.Asjohnny Carson oncesa|d,'| I||Ie were Ia| r, E|v|s wou|d oe a||ve and a||
the | mpersonatorswou| doedead.'
Veare|neorao|yattractedtoattract|veth| ngs and notto oeawareoIth| s|sto
over|ookaIundamenta| oas|coI| |Ie. Not sure aooutthat|Then |etmeg|ve you a||t-
t|eo|toI| nIormat|onto re|nIorcethatstatement. Stat|st|csshowthatappro| mate|y
5 percentoIa|| adu|ts p|aceavery h|gh prem| umonIac|a|appearancewheneva| uat-
| nganotherperson. F| rst| mpress|onsarevery | mportant. |t'saIactthatyou neverget
a second chance to make a good rst | mpress| on. A|so, a recent survey oI many
womenshowedthattheypreIerreda manto haveayouthIu|Iace ratherthanamus-
cu|aroody. Surpr|sed|You shou| dn't oe. mostwomenaremuch |ess | mpressed w|th
musc| ethanyouth| nk.
Recent|y, wh| | ework|ngout |n agym |n myhometown, | struck up aconversa-
t|on w|tha |adyon thetreadm| | | netto me.Aswewa|ked oI|aIew ca|or|es(prooa-
o|ythree orIour), she sa|dto me, wh| | e|ook|ngaroundthe room,'|t's ashamethat
so many oI the men | n here have such young-|ook|ng ood|es out they don't have
young-|ook|ngIaces.' She was r|ght. men may want good-|ook|ng ood|es, and they
maywantthe|rpartnersto havegood-|ook|ngood|es, outwomen don'tIocuson the
same th|ngs. G| r|s want the| rguys to | ookyouthIu| . Ever s|nce | was a teenager, |
wou| dnot|ceaguy'sIacerst.To oesure, therewere| ots oIhunksaround, espec|a||y
t
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| n h|gh schoo|andatco| |ege, andyou cou| dn't he| pnot|c|ngthe|rphys|ques, oecause
theywerer|ght|nyourIace.You cou| da| mostsme| | thetestosterone, outthatd| dn't
| mpress myIr|endsor me. Ve| | ked n| ce-|ook|ngIaces.Ve st| | | do.
most oI the men | know now saythatthey can pretty eas||y cover up the|r
shortcom| ngsw|thther|ghtc|othesand|the|ps|Itheyhave a n| cesetoIwhee|s, out
theycan'tdomuchaooutthe|rIac|a|| mperIect|ons. C|othesdon'taddressthat. Fac|a|
eerc|ses do. Faceou| | der|sthe keytowork|ngonyourIaceand mak|ngthe pos|t|ve
changesyouwantto see.
Your face comes first
Vomen| ongagorea||zed how| mportantthe| rIac|a|appearancewas. Greatmakeup,
sk| ncareandha| rsty|eshaveworked mag|cIorwomenIorcentur|es. C| eopatrad| dn't
charm ju| | us Caesar and markAntony w|th her I|gure. | nIact h| story oooks reIer
to heras oe|ngsomewhat overwe|ghtandIrumpy. Thatd| dn't stop heroecause she
was c|ear|y seduct|ve. Shewas a rea| pro when |t came to makeup and |ook|ngas
goodasshecou| dw|ththesomewhat| | m|tedIeaturesGod(orRa)gave her. Shehad
accesstotheoestmakeup|ngred|ents anc|entEgypt|ana| chem|sts cou|d dev|se.And
|t worked, d| dn't |t| ju| | us and mark were drawn to her oecause oI the way she
|ooked.
TheIaceoIanotherwoman, He| enoITroy, wassooeaut|Iu| |twasrumoredto
have '| aunched a thousand Greek sh| ps resu|t|ng |n a ten-year war oetween the
GreeksandtheTro|ans. Nowthct' swhat| ca| | aoeaut|Iu|Iace.
Recentstat|st|cs| nd|catethatguysareIina||ynot|c|ngthe| mportanceoI|ook|ng
the|r oest. Foreamp| e, one outoIthree surg|ca| procedures perIormed oy p|ast|c
surgeons are now on men. That's a tru|y huge |eap Irom | ust a Iew years ago when
mostora| | oIthe procedureswereonwomen. |n add|t|on, moreand more menare
enter|ng oast|onsoIoeauty that were prev|ous|yawomen-on|yzone.The reason |s
prooao|y that men are na| |y rea||z|ng that the|r Iaces are as | mportant as the|r
ou||C yo ur face
resumes.Theguys knowthatthey need to |ookIresh and a| ert, nott|redanddrawn,
|Itheyareto oetaken ser|ous|y|n theworkp|ace, or |n anyp|aceIorthatmatter.
|twas recent|y reportedthatoetween | 6and 200| thewor|dmarketIorma|e
cosmet|csandoeautyproducts hadgrown oynear|y40percent. |t's hugenowandw| | |
| ustkeepgett|ngo|@ereachyear. moreandmoremenarego|ngtooeautysa|onsIor
fac|a|s,massagesand aromatherapy.There |saw|derangeoIothertreatmentsava||ao|e
now too, such as teeth wh|ten| ng, ha| r transp|ants, |aser-eye surgery to e| | m|nate
g|asses,|aser-ha|rremova|,testosteronerep|acementandant|ag|ngtreatments. neoI
thetops|non-surg|ca|re|uvenat|ontechn| quesoe|ngoeredoyp|ast|csurgeons'c| |n-
|cstoday |s custom|zed eerc|se programs, wh|ch shou| d | nc| udeIac|a| eerc|ses.The
'make myse|I |ook oetter syndrome| ust keeps on truck|n'. |t a|| goes to show that
menare nowas | nterested | nhow they | ookaswomena|ways have oeen. |t |ooks| | ke
maeVestwas r|ghtwhensheec|a|med,ToomuchoIagoodth|ng|sagood th|ng''
The background to facebui l der
For years, | had oeen aware that men wanted to have oetter Iac|a| appearances
(whether you guys wou| d adm| t |t or not), out my Iocus had, unt|| recent|y, oeen
d| rectedtowardsthe|ad|es. |n | 5, | puo| |shedFacercise, a oookonIac|a|eerc|ses.
|thasoeenaoestse| | erIoryearsand| have recent|yoroughtoutanewed|t|on, wh|ch
| nc| udesadd|t|ona|eerc|ses.
Dur| ngtheyears | 've oeenteach| ngIac|a| eerc|ses, | 've acqu| redaveryeten-
s|veknow|edgeoIhowd| erentIacesage. | 've a|so| earnedhowtheycan oesuccess-
Iu||ytoned, scu| pted and Iirmed oyeerc| s| ng theIac|a| musc|es. | 've g|ven sem| nars
and c|asses a|| overthewor|d, work|ng on peop| ew|th a|| types oIsk| n, Iac|a|shapes
and proo|ems un| queto themse|ves, | nc| ud|ng Be| | 's pa|sy, temporomand| ou| ar|o|nt
syndrome (Tmj) and otherIac|a| | rregu|ar|t|es caused oygenet|cs, d| sease and acc|-
dents. | know now that every Iace, regard|ess oIage, se, shape or teture, can
der|veant|ag|ngoeneIitsIroma persona||zedIac|a|eerc|seprogram.
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Facerc|se has oecome a wor|dw|de phenomenon and has oeen named one oI
thetoponehundred oeauty products |n thewor|d. |'veworkedw|th soc|a| |tes, rock
stars, roya|ty, ce|eor|t|esoIeverytype, po| |t|c|ans,ath| etesand ous| ness|eadersIrom
a| | wa|ks oI ||Ie. ver the |astIewyears, | 've rece|ved numerous requestsIrom men
Ioran eerc|seprogram, so | dec|dedthatth|swou| d oethe |dea|t|meto|ntroduce
Facebuilder for Men. | 've seen, Irom persona| eper|ence, the dramat|c change men
can ach| eve oydo| ngtheseeerc|ses. Faceou| | derw| | | he|p create a re|uvenated Iace
Ioranyguywho|s| nterested |nga|n|ngandma|nta|n| ngthatcompet|t|veedge.
TheconceptoIFaceou| | derstarted evo|v|ngsevera| yearsagoafter | Iace-tra|ned
Anthony, anattract|veeecut|vewhoworkedIorag|antcomputercompany|nCa| |Ior-
n|a's S|||conVa| | ey. Hewasata||, d|st|ngu|shed man who |ookedo| derthan h| sIihy-e|ght
years. BeIore we started h|s three-day eerc|se sess|on, he to| d methat he had tr|ed
everyth|nghecou| dto keep |n shape.'Caro|e,' hesa|d, '| workout |n thegymda| |y. |
eatr|ght. Butnomatterhowmuch |ron | pumpor howmanymarathons| run, | don't
|ook| | ketheyoungeremp| oyees |oversee. He hada|argesta oIyoungpeop|ework-
|ng for h| m and he | | ked to ca|| them 'the k|ds'' '| Iee| | | ke the o| d man around the
omce,'hesa|d,'| don'twantto| ook| | keano| ddudeoroeperce|vedaso| doythek|ds''
Hewanted to oe onthe cutt|ngedgeand he d| dn'tIee| thatthe'o|dguyswere per-
ce|vedto possessthatedge. |n short, hewantedtoturnoackthec|ock. He ment|oned
that |Iyouwere | nyourtwent|es orth| rt|es, you cou| doescrujand coo|, outnot |n
yourh|es. H| soottom | | newas,'| 'vegotto compete | naous| nesswor|d Iu| | oIyoung
peop|eand |wantto |ook| | ke | oe|ong| nthatwor|d'' HeIe|t, atIty-e|ght, thathehad
to |ookoetterandthatwas oecom|ng| ncreas|ng|yd|mcu|toecause heIe|t h|s sk|n and
h|s oodywasstart|ngtoIa| | apart. Hewou|d have agreed w|th Darr|ckAnte||, m. D., a
top NewYorkp|ast|csurgeon,who sa|d,'| nAmer|ca, peop| e'sconsc|ousnessoI|ooks |s
qu|teh|gh oecause| mportance|sattachedtoappearance |n aous| nesss|tuat|on''
| took'oeIoreand'aIterp| cturesoIAnthonyand | showedh| mthep| cturesat
the end oItheth| rd day. He | ookedatthe'oeIore p|cture,gasped and sa|d, '| d| dn't
Bu| | dy ou r face
know| had suchaprom|nentdouo| ech| n'' Thenhe| ookedatthe secondp| cture. He
was aoso| ute|y amazed at the d|6erence he saw | n h| sch| nand|aw| | ne. They were
moretonedand deIi ned. H|seyes had amore rested, openappearance. H| sgraypa|-
|orhadchangedtoa more hea|thy-|ook|ngco| or. |na nutshe| | , he| ooked | | ke hehad
| ustspentthreeweeksp|ay|nggo|Iath| sIavor|teresort. Hewastota||yenthusedw|th
h|s new|ook.'| ' mdo| ngthese eerc|sesIorever,' heto|d me. | st| | | getaca| | oracard
Irom h| mnowandthen.The |astcardwasacuteone. |tsa|d,'| don't| ook| | ketheo| d
dudeanymore. | | ook| | kethe|eaddognow'' |gotak| ckoutoIthat, espec|a||ys|nce
on|ythe|eaddoghasachangeoIscenery.
Thesecondmot|vat|ngIactorIorputt|ngtogethertheFaceou| | derprogramwas
the progressmadeoy matthew, ayoungmanwhom | had never met. He ema||edme
to say how amazed hewasw|th h| sIac|a| eerc|se program. He had purchased my
oookand had oeendo| ngtheeerc|sesIorarounda year. Hewas so | mpressedw|th
h|s progressthathe had put upaweos|tetoeh|o|th|sIac|a|changes.Vhen | v|ewed
h|s weos|te p|ctures, | was tota| |y o|own away atthe pos|t|ve changes he had made.
You can see'oeIore' and'aher'p| ctures oImatthewonpageJJ. You' | | oeamazed,
too.
ThetransIormat|on oIthesetwopeop|e, p| usthe myr|ad requests | 've hadIrom
men want|ng spec|ceerc|sesIorthe|rIaces, have |ed me to create Faceou| | der, the
u|t|mate Iaceeerc|se program des|gned spec|Iica||yIor men. |t's a compet|t|vewor|d
outthere.AsAnthony, myous|nessc||entto|d me,'Youwantto oethe|eaddog."Th|s
program w| | | g|ve you the edge you need (and deserve) to getto the top.You can
change thewayyou |ook. Don't oe the guy to whom Groucho mar was reIerr|ng
whenhesa|d,'| neverIorgetaIaceout, |nyourcase, | ' | | oeg|adtomakeanecept|on.'
Why surgery i sn't always the best opti on
Vhen you eerc|seyour Iace, you area| sore||ev|ngstressandtens|on, a| |ow|ngthe
musc| estore|a.Th|s comoatstheIormat|onoIthosequest|on markandworry| | nes
E i |PLLoL| LLLr for lL l
we a| | acqu| re. These| | nes, overt| me, have adetr| menta| eectontheIace,wh|ch |s
whymoreandmoremenaree|ect|ngtogounderthekn|Ietoa| | ev|atethesete||-ta|e
s|gnsoIag|ng.
Asmyous| nesshasepanded, | haveseen andworkedw|ththousandsoIc| | ents
who have e| ectedto have p|ast|csurgery. | 've seen pos|t|veand negat|ve resu|ts. Suc-
cessIu| p|ast|c surgery can re|uvenate yourappearance and | mprove yourse|I-|mage
and conIi dence. However, p|ast|c surgery |s not the r|ght so|ut|on Ior everyone.
Therecanoedrawoacks. Foreamp| e, |t|smored|| cu| ttogetagoodresu|t|Iyou're
ma| e. ma| eIac|a| sk| n hasa r|chero| ood supp| ythan Iema| eIac|a| sk|n so ma|eIaces
o|eed more dur|ng surgery and are at greater r| sk oI haematomas (a co| | ect|on or
poo||ng oIo|ood underthe sk|n). Scarr| ng, wh|ch may resu|tIromsurgery, |s more
d| mcu|tIor mento camouI|age s| nce they don't norma||y use makeup or sty|e the| r
ha| rtowardsthe| rIacesaswomencando.Theya|sohavetocontendw|th aonorma|
ha| r and oeard growth aIter a Iace| |It. |I ha| r-grow|ng sk|n Irom the upper neck |s
pu| | ed upoeh| ndtheearsdur|ngsurgery, the man w|| | thenhavetoshave oeh| ndthe
ears(wh|chwasd| sastrousIor V|ncentVanGogh)orshavetheoackoI theneck(and
youthoughtord|naryshav|ngwasadrag). men usua| | yend upneed|nge| ectro|ys|sor
ast|ntunderthe|asertogetr| doIthere|ocated ha| r.Vhenthathappenstheyknow
thek| ndoIhass|ewomengothrough to |ookgoodIorthem. Payoackt|me!
moreover, theresu|tsoIp|ast|csurgeryareI|eet|ng.TheoeneI|c|a|eectsoIthe
average Iace| |It|astaroundIivetoseven years. Go| ng oackIorsecondsw| | | notnec-
essar||yg|vethe same resu|ts.The reasons Ior th|s are numerous.the sk|n |s more
or|tt|eand has |ess e| ast|c|ty, Ioreamp| e, and theIathas d| m| n|shed undertheIac|a|
sk| n. |n add|t|on,themusc| es atrophyw|thage.
Th| s ag|ng process |s a g|It Irom ournon-genet|c parents, mother Nature and
FatherT|meand |t happenstoa| | oIus, whetherwe've hadanycosmet|csurgery or
not. | | | ketoca| |th| snature's douo|ewhammy.A|though |t's deIin|te|yaIactthatsur-
Bu | l dyou r face
gerycanpu| | thesk|nt|ghtacrosstheIace,thee| ementsthatcausedthewr|nk|esand
sagsarest| | | | neorao|yatwork. |nt|me,theseIactorsw| | | resu|t| nthesamewr|nk|es
andsags,ev|dentoeIoretheIace| |It, tostart reappear|ng.
TheseIorm|dao| eodds oov|ous|ydon'tdetersome oItheo|ggestnames | nHo| -
|ywood, however. | Iyou want to see Ior yourse|Ihow some oIthese procedures
turnedout, havewhat | ca| | a'Ir|ghtn|ght.' Goto seesome recent mov|es Ieatur|ng
someoIyesterday's o|ggest ma| eactorswhohave nowgoneunderthe kn|Ie.There's
at|eastaoaker's dozenoIthemoutthere. |t's notaprettyp| cture. more| |keaRocky
mounta|n Horror Show. And rememoer, these guys have | ots oI cash and the sur-
geonswhomtheyse| ectedwerethevery best that money could buy. Y|kes. |tor| ngsto
m| ndan|nterv|ew|n the Los Angeles Times w|thjohnC|eeseIrom thecomedyprogram
Monty Pthon's Flying Circus, whowas I||m|nga BBC documentary ca||ed The Human
Face with John Ceese. He was asked why peop| e's appearances oIten change so rad| -
ca||yaherp|ast|csurgery. Heansweredthathewas horr|Iiedattheresu|tssomevery
we||-known men, whom he d| dn'twantto name | n pr|nt, had eper|enced. Hesa|d,
'|twas oov|ous thatthe surgery had qu|te c| ear|ygone wrong.' He prooao|y had a
'Ir|ght n|ght' oIh| s own. The purpose oIFaceou| | der |s to educate you guys sothat
you don'teverhaveto havearstIace| |It, much|essasecondone. You don'twantto
star |n yourown'Ir|ghtn|ght,' do you|
Th| nkaooutRooertRedIord'sw|sewords. Hesa|d,'| ' mnotaIace-| |Itperson. |
| ust don't wantto do |t . . . Ior me, the trade-oI| |sthatsometh|ngoIyoursou| | n
yourIacegoesaway . . . You endup|ook|ngoody-snatched | nthe |astana|ys|s.'
Cosmet|c surgery a|so |s not a cheap opt|on. more than 60 percent oI my
c| |ents are peop| e who have had e| ect|ve p|ast|c surgery oI some type or another.
They've undergone o| epharop|asty (eye| |It), a rh| nop|asq (nose |oo) or a comp| ete
Iace-||It. Accord|ngto theAmer|can Soc| ety oIP|ast|c Surgeons, more than one m| | -
| | onmen(ana||-t|merecord)hadsurg|ca| ornon-surg|ca| cosmet|cprocedures | nthe
I |PLLoL| LLLr for lLl
year2000.Thetopve ma|eproceduresareeye| | dsurgery, | | posuct|on, nosereshap-
|ng, oreast reduct|on (tocorrectthe eects oIgynaecomast|a, a cond|t|on caused oy
hormona| aonorma| |ty) and Iace| |Its. None oI these procedures are |nepens|ve,
e|ther.TheaverageIeeIoreye| | dsurgery(oothupperand|ower)|s$J000.Theaver-
ageIee IoraIace-| |h, not | nc| ud|ngthe eyes, |s $5500, andthatIee does not| nc| ude
the anaesthet|c (mandatory, un|ess you're rea||y |nto pa| n) and any other re|ated
epenses.AsIorthe costsoI| | posuct|on,theaveragepr|ce|saround$ | 00 pers|te,
and most guys have p| enty oIs|tes Ior the surgeon and h|s cannu|a to v|s|t. And a
man's 'oooo |oo' | sn't a cheap|e, e|ther. |Iyou p|an on gtt| ng any oIthese proce-
dures, oereadyto | auncha ser|ousassau|tonyour | RAandothersav|ngp|ans.These
pr|cesw| | | deI|n|te|yg|veanewmean|ngtotheword'ouch.'
Alternative to surgery
| can empath|ze w|th peop| ewho have suered a ootched operat|on. Vhen | had a
nose|ooatthe age oItwenty-two | endedupw|thadentonones|deoImy nose and
thet| p oImy noseappearedtooetoo |ong. | had spentgood moneyIorthe proce-
dure, eper|encedsomepa|nand |nconven|encewh| | e| recuperated, and | ended up
w|th a nose thatd| dnotmake mehappy. | Ie|t |twas deIin|te|y |ess attract|ve after |
underwentthesurgery. | havetoadm|tthat| shedaIewtearsoverhowmyoperat|on
hadturned out and to saythat | was ratherd|sappo|nted wou| d have oeen a ma|or
understatement. However, aIter | had deve|oped the Facerc|se eerc|ses, and d| d
themre||g|ous| y| nthecourseoIsevera| months, |wasao| etoshortenmynoset|pand
Ii | | outthe dent. bo, thegood news |s, even |Iyou'vegoneunderthekn|Ie, youcan
st| | | oeneIitIromdo| ngtheFaceou| | dereerc|ses oecausetheyw| | | keepyourmusc|es
toned andyoursk| n |ook|ngsupp| e. Pract|c|ngthe Faceou| | dertechn| ques guarantee
thatyou w| | | never haveto shave oeh| ndyourears, go underthe e|ectr|c need| e or
v|s|tyournearest |aser center.You can ach| eve the same resu|ts w|thout the draw-
oacks oI surgery and the cost |s a m| croscop|c Iract|on oIwhat a p|ast|c surgeon
o u||C yo ur face
wou| dcharge.AsoneoIAmer| ca'sIound| ngIathers Ben Frank||noncesa|d,'an ounce
oIprevent|on |sworthapoundoIcure.'
Vh| | e | am not opposedto p|ast|csurgery, |t's etreme| y| mportantto know
thatthere |s a|ways an e| ementoIr|sk, med| ca| and psycho|og|ca|, | nherent |n such
procedures. No reputao|e p| ast|c surgeonw| | | guaranteetode| |verpos|t|ve resu|ts
to each and every pat|ent on whom they perIorm these operat| ons. As |'ve men-
t| onedprev| ous|y, hea| th,ageandthee| ast|c|tyoIthesk| na| | p| ay a|argepart| nthe
overa|| outcomeoIthe procedure.There arenumerousIactors to oewe|ghed up,
wh| ch do not come| nto p| ay |Iyou take the non-surg|ca| route andtryIac|a| eer-
c| ses.Vhat's more, there are manyen| |ghtened doctorswhova| uesk| ncaretreat-
ments and Iac|a| eerc|ses as | mportant ad|uncts to surgery. |'ve had p|ast|c
surgeons reIerthe|rpat|entsto meoecausetheyknowthatIac|a|eerc|sescan he| p
reshape musc| esweakened Irom atrophy, acc| dents, Iace| |hs and surg|ca| mod|Iica-
t| ons. Dr. Lawrence B| rnoaum, awe| | -known Bever|y H| | | s p|ast|c surgeon, |n a | et-
terto me, stated that'| nmy| nstruct|onsto pat|ents, | Irequent|y encourage them
to doIac|a| eerc|ses.'
| wou| d sum |t up as say|ng Faceou| | der |s | | ke go|ng to the gym on a regu|ar
oas|s. | Iyou workoutatthegym,youknow youarego|ngtoseeIavorao|eresu|ts. |t's
the same w|th Faceou| | der: You makethe eI|ort, yourIacereaps the rewards.
My cl ients | ment|onedear||erthat| rece|vemany, many|ettersIromc| |ents, someoI
whomaremen. |wou| d| | keto sharew|thyousomeoIthe commentsIromtheseguys.
I
-'I
Ben D|ckson,atwenty-e|ght-year-o|dIrom Phoen|,wr|tes,'| hadanose,wh|ch
| 'd orokenyearsago | naIootoa||game.Vh| | esome peop|esa|d|tgave mecharacter,
| d| dn'tsee |tthatway. | sawyoureerc|ses |n aoookmyg|r|Ir|endwas read|ngand |
had hershowme the noseeerc|se, wh|ch | d| dIorsevera| weeks. | not|cedad|er-
ence| nthesymmetryandshapeand | 've oeen do| ngthemevers| nce`'
I ( |PLLoL| LLLr for mL M
,
_1' Ron Gardner, th| rty-two, Irom Boston, says, 'Everyone sa|d | | ooked | | ke
Rocky, oecausemyeyes | ookeds|eepy. | sawyouonTVta|k|ngaooutyouroook, so|
oought |tand d| dtheeyeeerc|ses. | was amazed atthe change. |twas deI| n|te|yan
' eye-open| ng'eper|ence. No one |sca| | |ngme Rocky now.'
,
_1' Dan Gay|ord, s|ty, Irom LosAnge|eswr|tes,'| ' m|n sa|es and | haveto address
c| |entswhoare muchyounger on a da||yoas|s. | se| | v|tam| ns and | d|scovered your
oook | n a hea|thIood shop. | wasa|ways a ||tt|e emoarrassed athow | |ooked |ate|y
oecause | was |ook|ngo| derthan myage. | Ie|tthe youngerc| |entswou| ddouotthe
oeneIit oIwhat | was se| | |ng oecause oImy age and myappearance. S|nce |'ve oeen
do| ngtheeerc|ses, | th| nk| |ookgreat. | 'veevenhad comp| | mentsIromtheyounger
c| | ents.Th| ngs | | ke,' Yousuredon't |ookyourage.' |t'smus| ctomyears.
, _1' DanAnderson,atwenty-e|ght-year-o| dIrom NewYorkwr|tes, '| amamus|c|an
and keep| ng mymouth musc|esstrongg|vesmea | ongercareer| n mus|c.Youreer-
c|seshaveenao|edmetoma| nta|napur|ty oIsoundand resonanceonmytromoone.
Someofmycorrespondentsta| kaooutacc|dents and congen|ta| deIects, wh|ch have
caused Iac|a| deIorm|t|es. | am a|ways amazed when | read how some oI my c| |ents
rehao|||tatethemse|vesw|th the eerc|ses.
, -

' | anVee| er, aseventy-two-year-o!d Irom Germanywrote,'| hadma|orrecon-

struct|ve|awsurgeryon my upperand |ower|awto correctaseverem| sa| |gnment.
The surgerywas' musc| e | nvas|ve. As swe| | | ng goes away, you are | eIt w|th sagg|ng
Iac|a| musc| es that have Iorgotten what to do. They took s| | nches oIoone out oI
myIace,wh| ch|ehmew|th ecess|ve sk| n, wh| chneededto oetoned up.V|thyour
eerc| ses, |'m ga|n|ng contro| oI my musc| es once aga|n and everyth|ng |s mov|ng
oackwhere|toe| ongs | nstead oIIa| | | ngdowntomyneck.'
ou| | C your face
I
--I
Tom Zane, a twenty-one-year-o| dIrom Da||as sa|d, '| was h|t oy an e|ghteen-
whee|er truck and had I|ve oones |n my Iace oroken. Your eerc|ses re||eved the
numonessand co| dness |n myIace.'
I --I
j| mmyGoodman,aIty-e|ght-year-o| dIromAustra||awrotetometosay, '| suI-
Iered a oad wh| p|ash | n| ury when someone rear-ended me. | saw ch| ropractors,
acupunctur|sts, med| ca| doctors, everyth| ng. Noth|ngtheyd| dmade my pa|ngoaway.
| tr|edyoureerc|sesatthesuggest|on oI my Iam| |ydoctoras a|astresortand, aIter
a month, | cou| d move around | | ke | usedto. The pa|n |s v|rtua||y a|| gone. |I| hadn't
eper|encedth|s myse|I, | never, everwou| dhave oe| | eved |t.You shou| doeadoctor
andyour oookshou| doe | named|ca| | | orary.'
I
--I
Denn| s Rouck, a th| rty-s|-year-o| d co| | ege proIessor Irom San Franc|sco
wrote,'| 'veoeena | | ctedw|thBe| | 'spa|syIoroverayear. nes|deoImyIace| ooked
weakand t|red. |'vetr|ed manysuggest|onsIrom doctorstoa| | ev|atetheeects, out
to noava| | . mys|stergave meacopyoIyouroookoecausetherewasa reIerence |n
there to my proo| em. | started do| ng youreerc|ses and w|th|n a month the weak
s|deoImyIacewasstrongerand more toned and | had rega| nedthenatura| symme-
tryoImyIace.'
Benefits of Facebui l der
Theaoove commentsIrom myc| |entsshowthatthereare reasonstodoIac|a| eer-
c|ses that go Iar oeyond | mprov|ngyour |ooks.There are ece||enttherapeut|c and
restorat|ve oeneI|tsthattranscendthe usua| reasonsIoreerc|s|ngyourIace. | con-
t|nua||ystresstheseoeneI|tstomyc| |ents. |t'sasc|earasaoe| | tome. Fac|a|eerc|ses
deI|n|te|y workand they even somet|mes perIorm m| rac|es. |t a|ways astounds me
when | read an art|c| e oran |nterv|ew oy someone | n the med|ca| proIess|on who
statesemp| r|ca||ythatthere|snosc|ent|cev|dencethatIac|a|eerc|seswork. |w|sh
% i |PLLoL| LLLr for lL l
theywou| dsay thatw|th astra|ghtIaceto mym| | | |onsoIsat|sed c| | ents who know
Irom eper|encetheaosurd|tyoIthatk| ndoIstatement. Letthem makethose state-
mentsto Dr.V| | maBergIe| dm. D. , apastpres|dentoItheAmer|canAcademyoIDer-
mato| ogy, whostated'thosewhoca||eerc|s| ngIac|a|musc|esheresyaren'tus|ngthe
ava| | ao| e med|ca| know|edge aooutthe e6ect on over|y|ngstructurewhenyou make
musc| es| arger.
nthatsuo|ect, | can st||| v|v|d|y rememoerwatch|ngjack LaLanne, Amer|ca's
IirstoodyIitnessguru, ta|k|ngaooutIaceand oodyeerc|ses on h|sTV shows |n the
|50s. Vh| | e other k|dswerewatch| ng Flash Gordon, | waswatch| ngjack's eerc|se
programs. Even oackthen, as a young g|r| , | was | n agreementw|th h| s ph| | osophy
regard|ng eerc|se. |tmade aoso| ute senseto methen, |ustas |t does now. n h| s
weos|te,jackstates,'| was Iorty years ahead oImyt|me.The doctors were aga|nst
me, out| knew moreaooutthework|ngs oIthemusc|es| nmy oodythan mostdoc-
tors.jack's e|ghty-seven atthet|me oIwr|t|ngand he |ooksgreat.The med|ca| pro-
Iess| onhammered h| munmerc|Iu| |ya||thoseyearsago, r|d| cu| | ng h|m andstat|ngthat
there was no sc|ent|Iic ev|dence that eerc|s|ng the musc|es oI the oody rea||y
worked. Rea||y!Those who cr|t|c|ze Iac| a| eerc|ses, whether | nthe med|ca| proIes-
s| on or the med|a, rem|nd meoIa comment made oy Chr|stophermor| ey. He sa|d,
'Acr|t|c| sagongatthe ra| |way cross|ng, c|ang|ng| oud|yandva|n|yasthetra|nro||s
oy'' Chr|s, myman, | cou| dn'thave put|toetter myse|I.
many |n the med| ca| Ii e| d are more en| |ghtened, however. Dr. Gera|dVa| man,
anAr|zona ocu|ar p| ast|c surgeon sa|d,'Facerc|se |sacareIu| | yresearched andsc|en-
t|ca||ydeve|opedmethodoIeerc|s|ng| nd|v|dua| Iac|a|musc|esandsetsoImusc|es. |
saw thatthese eerc|ses can and do eIIectpos|t|ve changes |n t|ghten| ng and Iirm|ng
the upper and |owereye||ds`'And Bever|yH| | | s p| ast|c surgeon Dr. Lawrence B|rn-
oaum hasstatedthat,'| og|cseemstod|ctatethatgoodIac|a|eerc|seswou|dprevent
manyoIthe ag|ngman|Iestat|ons.VhenDr.V| | maBerge| d, head oIdermato| ogy| n
the DepartmentoIPatho| ogy atthe C|eve|and C| | n| c Foundat|on, was oe|ng |nter-
Bu | l dy o u r Iac e
v| ewed oy the magaz| ne Vogue, she was asked what cou| d oe done to stop sagg|ng
Iac|a| musc| es. Herresponsewas,'eerc| se. F|na||y|n theoookPrescription for Nutri
tional Health, America's Number I Guide to Natural Health, the authors recommend
'eerc|seyourIacetocomoatwr|nk|es. Thereyou have |t,guys.Thatputsthe oa||
| nyourcourtnow, doesn't|t|
Benefits fot you
Faceou| | der |s the most user-Ir|end| yIac|a| eerc|se program ever |nvented.You can
do the eerc|ses anywhere, anyt| me. Cons| derth|s oookyour persona| tra| nerIor
Iac|a| I|tness.Take p|ctures oIyourse|I, ooth Iront and pro|e shots and then repeat
th|s | nIourteen days. Usethesame pose, c| othes and ||ght|ng. Don't sm| | e| ne|ther
setoIphotos.You oethe| udge oIthe resu|ts. Foraooutthe pr|ceoIa mov|e anda
Coke and ten m| nutes oIyourt|me a day, you' | | ach| eve pos|t|ve Iac|a| changes you
neverthoughtposs| o| e. And rememoerthatp| cturesdon't| | e. YourIr| endsm|ght, out
notyourcamera.
Faceou| | derw| | | counteractgrav|ty's | ns| d|ous| yconstant pu| | on your Iace.You
are |n contro|. Each dayyouw| | | oeao|eto see howyouare mak|ngprogress |n ho| d-
|ngtheag|ng process atoay. You can turn oackthe c| ockand s| owdownthe | ne-
orao|ehandsoIt| me. Butyou dohaveto make an e6ort and st|ckw|ththe program.
Rememoer, as the econom|st m| |ton Fr|edman sa|d, 'there's no such th|ngas aIree
| unch.
Regard| ngthe humanIace,there'ssomegood news and someoadnews,wh|chneeds
to oe| | | um| nated here.
: |PLLoL| LLLr for lL l
Theoad newsasyourIaceages
Yoursk|nstartsto | ookgrayandsa| | ow
The nosecont|nuestogrow|ongerand w| der
Eye| | dsandeyeorows starttodroop
Under-eyepumness| ncreases
The|aw| | nestartsto sag
jow|sdeve| op
Adouo| ech| nstartstoIorm
Thegood news asyou Faceou| | d
Yoursk| noecomesmorehea|thy-|ook|ng
Thenosew||| starttoshorten and narrow
The eye| | dsandeyeorows ra|se
Theunder-eye pumnessstartstod| m| n| sh
The|aw| | neIirms up
The|ow|stoneandt|ghten
Thedouo| ech| n recedes
| cante|| you, w|thoutreservat|on,that |Iyou doFaceou| | dereerc|ses proper|y, you
w| | | see and Iee| tremendous changes | n yourIace as we|| as an e| evat|on |n se|I-
esteem.Thesechangesw| | | | mproveyourIace, enhanceyour| | Ieand g|veyoua|egup
| nthecompet|t|ve ous| nesswor|d.
c i I
rl<s
r
ood oonestructure, a scu| pted, Iirm |aw| | ne, awe||-shaped nose and youthIu|-
|ook|ngeyesare a|| Iac|a|Ieatures mostoIusw|sh we had. mostpeop|ewou|d
cred|t good oone structure as the key component oIIac|a| attract|veness, out Iew
peop| e rea||zewhat an | mportant ro|e musc| es p| ay | nmou| d| ngthe contours oI the
Iace.V|thoutIac|a|musc| es,wecou| dn'to| | nk, sm| | eorIrown.TheIacewou| doe|ust
a mask, noth|ng more. S| nce the musc| es |n the Iace are sma| | er and th| nnerthan
mostother musc| es | n the oody, they respond more qu|ck|yto an eerc|se reg|me.
BecausetheIat-to-musc| e rat|o | ntheIace |s |owerthan |t |s | n mostotherparts oI
the oody, the e6ectsoIIac|a|eerc|ses are v| s| o| e |n avery shortper|odoIt|me.
Somemusc|es| nourood|esgeteerc|sedwhetherornotwemean|ntent|ona||y
to eerc|sethem.Ve don'tvo|untar||y have to eerc|se our |egs, arms orhands, Ior
eamp| e. They are act|veIrom thet|mewe c| | moout oIoed and theycont| nueto oe
eerc|sed unt||we go to oed.Ve don't useourIac|a| musc|es |n qu|tethe same Iash-
| on.Thesemusc|esneedspec|Iiceerc|ses|Iwewanttodeve|opthemand makethem
|ookas good astheyshou| d. P|cturethestomach oIsomeonewhoneverworksout.
: |PLLoL| LLLr for lLl
Notaprettyp|cture, |s|t| Nowp|cturethatsamestomachonsomeonewhoeerc|ses
that area cons|stent|y. |s there any d|6erence oetween the two | n your m| nd|
Aoso| ute|y.
The sameconceptapp| |esto ourIaces.Ve don'thave to | | ke |toutwe a| | suo-
consc|ous|yknowthatwhen musc| es sag, the sk|nattachedto the musc| esa|sosags.
S|ackIac|a|musc| esarethepr|marycauseoIthesagg|ng,thedroop| ng, theoags under
the eyes, the pouches and the uns|ght|y |ow|s many oI us deve|op as we get o| der.
Lack oIthe properIac|a| eerc|sea| | owsthe musc| et|ssueto oecometh| n and atro-
ph|ed.Th|s resu|ts |n a person |ook|ng o| d. Rememoerthe George Burnscomment
that'youdon'thaveto oe o|dto | ooko| d|That'sr|ghtonthemoney.
Worki ng the fadal muscles
There |s a v|ao|e a|ternat|ve to| ook| ngo| d, however, and | ' m shar|ng |tw|th you | n
Faceou| | der. | so|at|ngandwork|ngthemusc|es|ntheIacetothepo| ntoIIee| |nga|ac-
t|c ac|d ourn |sthekeytowhy Faceou| | derworks soeIc|ent|y.Th| st|ng||ng, ourn| ng
sensat|on occurs when a musc| e |s worked to capac|ty. The musc| e produces |act|c
ac|d as a resu|t oI the epend|ture oI energy. | t has used up |ts ATP (adenos|ne
tr|phosphate), anuc|eot|depresent| na| | ||v|ngce| | sthat|sv|ta|toenergy product|on.
Eerc|sephys|o| og|stsand persona|tra| nersareveryIam| ||arw|thth|senergy ourn| ng
process.They reIertoATPas'the energy mo|ecu| e`' That, |n a nutshe||, ep|a|nsthe
|act|c ourn. Eper|enc|ng th|s ourn | ets you know that you are mak|ng the musc| e
stronger and |arger. Th| s process restores the musc| e t|ssue, e|ast|c|ty and tone,
resu|t|ng | n p| ump, strongerIac|a| musc| es. |t's youroody te|||ng you you're mak|ng
progress.
musc|esareorous masses oIt|ssues, wh|chare compr|sedoIprote|n. Eerc|s-
|ngthese musc|es promotes theth|cken|ngand strengthen| ngoIthemusc| eIi oers.To
make a musc| e stronger, there must oe adequate amounts oIprote| n | n the d| et to
ensure musc| e growth. Red meat, sh, ch| cken, turkey and eggs are tremendous
How |acebu| | de r wor ks
sources oI prote|n and they are eas||y access|o|e. make sure you eat some prote|n
w|th each mea|. (Seea|so Good Nutr|t|on, p. 86.)
You needtoworkyourmusc|es unt|| theyt|reto ensurethe ma| mum resu|ts.
Tenn| sacej| mmy Connors knewwhathewas ta|k|ngaooutwhen he sa|d,'Use |tor
|ose |t. The more a musc| e contracts, the more |tgrows. | t |s a|so | mportant to
rememoerthataIterthemusc| et|res, rest|s aoso| ute|yessent|a|.Th| sa| | owsthemus-
c|et|ssuetoregenerateandgrow|argerandstrongerV|thther|ghtoa|anceoIeer-
c|se, rest and prote| n, the musc|es adaptto the demandsp|aced on them, produc|ng
oeneI|c|a| resu|ts. By|so|at|ngIac|a| musc|es and perIorm|ng repeated eerc|ses, the
musc|es are strengthened, regenerated and toned. You guys a|| know th|s reg|me
worksonyouroodymusc| esIromyourgym days.Ve| | , |tworksw|thIac|a| musc|es,
too.You |ustdon'thavetogotothegymtoach|eveIac|a| musc|e deve| opment.
Faceou| | derw| | | teachyoue| evenIac|a|eerc|seswh|chw| | | | so| ateandworkthe
IiIty-seven musc| es|ntheIaceand neckarea.TheIaceand neckmusc| esare| ntercon-
nected oyan|ntr|cate networkoIIioersandtheseeerc|sesensurethateverymusc| e
oeneIitsIromtheworkout.
What to Expect from Facebui l der
Faceou| | derw| | | educate you on howIac|a| musc| eswork.You' | | |earnto| so| ate the
spec|Iic musc| egroups | n yourIace.You' | | a|so |earn thatthese eerc|ses can oe per-
Iormed wh| | e do|ng norma| day-to-day act|v|t|es. Fac|a| eerc|ses can oe done wh| | e
you are |y|ng |n oed oeIore you get up |n the morn| ng, shower|ng, wh| | edr|v|ngyour
cartowork,work|ngonyourcomputer, etc.You' | | a|so|earnthatthereareno'qu| ck
Ii methodsto arr|ve at the resu|tsyouw| | | want.
Everyone knows thatthe keyto ou| | d| ngoodymusc| e|smu|t|p|esets oIrepet|-
t|ons. Faceou| | der|stheIirstIac|a| eerc|se programthatapp| | esthe same pr| nc|p| es
IorIac|a| musc|es.You have toworkthe program cons|stent|y, mak|ngth| sapartoI
yourda||yrout| ne. musc|esare |azy, | |ke manypeop| e. Theyon|ydo whatthey haveto
Z : |ACLBU| L DL H!O| lLl
do, noth|ngmore.You needtotake charge here. Bethe Boss. make them workIor
you.
| nthese hea|th-consc|oust|mes, mostoIusareaware oIwhatweneedtodo |I
wewantto ou| | dmusc| eand reduceoodyIat.A|ow-Iatd| et, regu|araeroo|ceerc|se
andacareIu| | ydev|sedwe|ght-tra|n|ngprogramarethet|ckethere. No shortcutsw| | |
worke6ect|ve|yoverthe| onghau| . Faceeerc|sesneedtooecomeada| | yrout| neas
oas|casgett|ngup|n the morn| ng,go|ngtoworkandgo|ngto oed at n|ght.
The benefits of Facebui lder
Evers| nce | started teach| ngIaceeerc|ses, | have cont|nuous|yconsu|ted p| ast|csur-
geons, dermato|og|sts and phys|ca| therap|sts to constant|y reIine the eerc|ses and
makesuretheyarease6ect|veandcurrentasposs|o|e. | 've oeenasked, onnumerous
occas|ons, whetherIac|a| eerc|ses w||| deepen wr|nk|es, or stretch outyour sk|n.
Actua| |y,| usttheoppos|teoccurs.Asyoueerc|se,you| ncreasetheo| oodc|rcu|at|on
to the musc| es and other areas oI the Iace. Th|s resu|ts | n Ii rmer musc|es, oetter
o|oodc|rcu|at|onandco| orto theIaceandtauter sk|n.The sk|nsmooths out and the
wr|nk|es oecome |ess v| s| o| e. These eerc|ses w||| great|y | mprove your sk|n tone
Iromthe| ns| de, un| | kep| ast|csurgery. Andw|thouttheouch.
neoIthekeyreasonsFaceou| | der|ssoeIIect|ve|sthat|tcomo| nestwo oIour
most read||y renewao|e assets.v|sua||zat|on and the energytoIocus.Yourao|| |ty to
v|sua||ze your musc|es epand|ngand ou| | d| ng and your energy to Iocus on spec|Iic
musc| egroups p| ays acruc|a| ro|e |n mak|ng Faceou| | derworke6ect|ve|y. | | | ketoca||
|tthe'm| nd-musc| econnect|on.Vhen | amcoach|ngmyc| | ents, |te||themthatthey
mustIee| the|rmusc|eswork|ngand | stressthattheyneedtov|sua||zethe|rmusc|es
epand| ngw|theveryrepet|t|on. AsyoudotheFaceou| | dertechn| quesyouw| | | |earn
to recogn|zetheourn| ngsensat|on | ntheIac|a| musc| esas an | nd|cat|onthatyou are
do|ngtheeerc|sescorrect|y.V|th suchapowerIu|phys|ca|Iee| | ngonwh|chtoIocus,
yourm|nd stays honed, tuned | nand ontrack, andyoucanactua||yIee|the musc|es
How |acebu | | de r wor ks
epandasyou work towards ach| ev|ngyourgoa|s.Yourthoughtsare equa||yas pow-
erIu| asyouract|ons oecauseyou areIee| | ngyourmusc|esepand andstrengthen as
you progress. Your reward Ior th|s e6ort |s the youthIu| , toned, deI| ned Iace you
deserve.Vhen George rwe|| sa|d, 'Bytheage oIIty, every man has theIace he
deserves,'heoov|ous|ywas notawareoIFaceou| | der.
C| |entshaveto|d methatoneoIthe mostec|t|ngmomentstooccur, aIterthey
have started Iace eerc|ses, |s when they actua||y start to feel the musc| es |n the|r
Iaces.Theyoecome consc|ous oIthatusua| | y'dead area oetween the cheekoones
and mouth orthespace oetweenthe earandthe nose. |t's s| m||artotheIee| |ngyou
get| nyourarms or | egswhenyou start up an eerc|se program.You can te|| some-
th|ng|sd|6erent.You m|ghtIee| a||tt|esoreout|t's agoodache oecauseyou |nst|nc-
t|ve|yknowthatyou've rea||yworkedthosemusc| esandthey'reach|ngandreou| | d|ng
atthesamet| me. | nc| denta||y, whenyou'reeerc|s|ngyourIac|a|musc| esandyouIee|
that|act|cac|dourn, | suggesta| | ev|at|ngtheournIee| | ngoyo| ow|ngoutthroughyour
c|osed | | ps. Th| s w||| re|ease the stored |act|c ac|d | n the musc|e, | ust the same as
stretch| ng|egorarmmusc| esIee| oetteraheryou'veeerc|sedthoseareas.Vhenmy
c| |entsIee| thosemusc| eswork|ng,theyare encouragedoecausethey can te||thatthe
eerc|sesarework|ng.You w| | | oe, too.
| ' m etreme|y proud to oe ao| e to o6er peop| e such a hea|thy, easy, e6ect|ve
program to | mprove the| r Iac|a| appearance. Faceou| | der |s e6ect|ve Ior numerous
reasons and one oIthem | sthatthe techn| ques are so easyto master.Ve a|| make
Iacesthroughouttheday. Now, w|th Faceou| | der, you arego|ngto |earn howtomake
Iacesthatw| | | oeoeneIic|a|, notdetr|menta|,toyourIace. A|so,theeerc|sesarevery
e6ect|ve stress-ousters, wh| ch re|a yourIace, oody and m| nd. Are there any other
oeneIits|Ve| | , you don't need props, g| mm| cks, g| oves or any spec|a| p|ace to do
them. Needanymorereasons|Howaoout|ook|ngsogoodthatg|r|sstartask|ngyou
out-ando6erto pay| Now, that'sa rea||ycoo| oeneIit, wou| dn'tyou say|
t
'
s fac facts
g
OW !O | O| ! 3U UUCIS!3U yOUI U| QUC
!3C| 3
[
!C3!UICS
K, guys, t| metogetser|ousand ouck| edown.Ve'vea| readyseen how| mpor-
tantyour| ooks areto other peop| e. Dr. joyce Brothers, | n her U5 magaz|ne
co| umn, stated that'| Iyou're attract|ve, peop| earemuch more | | ke|yto rememoer
whatever|t| syouaresay|ng. Howaperson|ooks, nomatterwhatthe| rage,|sa|ways
| mportantandphys|ca|attract|veness mattersthemost| n| n|t|a|orone-t|meencoun-
ters.Vhen you're outand aoout |n the ous| ness wor|d, meet|ngpeop| eand se| | |ng
yourse|I, you need to keep th|s | n m| nd. A|ways rememoer how | mportant rst
| mpress|onsare.That's never oeen more true than |t|s |n today's compet|t|ve arena.
|t'saratrace outthere and, apparent|y, themostattract|ve rats arethew|nners.
The se|I-| mage oImost peop| e |s | neorao|yt|ed to the| rphys|ca| appearance.
Vhenyouweregrow|ngup,youwantedtooeo|ggerandstrongerthanthenetooy.
You a|so prooao|ywantedto oe oetter |ook| ng. Vhat's thestatus oIyourse|I-| mage
now| How do you rea||y Iee| aoout your appearance| Be honest here. There are
prooao|y some Ieatures that you do | | ke. But aren't there a|so some Ieatures you
don't | | ke or wou| d | | ke to change|V| rtua||y no one has perIect Ieatures. Hered|ty
Lec's fac efaccs
p|aysa|arge part |n howweturn out.Vea|soknowthatIeaturescan oea|teredsur-
g|ca||y and many men seem to oe go|ng down that road. Are you prepared to go
underthekn|Ietogetthe | ookyouwant(anotherdeIi n|t|onoIcutt|ngedge) | Youcan,
oIcourse, outp| ast|csurgerydoesn'tcomew|tha money-oackguarantee|I|tIa| | sto
measure up to your pre-surgery epectat|ons. There |s a v|ao|e a|ternat|ve to the
anaesthet|candthe sca| pe| . And|t'snotgo|ngto hurtor|ayyou up. |t's notgo|ngto
make you grow a oeard and s| deourns.You won't have to change your ha| rsty|e to
|ook| | keasenator |n anc|entRomeandyou won'thavetote||yourIr|endsyou were
mugged |ast Saturday even|ng.You won't have to wear sung|asses or say you've suc-
cumoedto a ma|or ooutoIIood-po|son| ng. And, oestoIa||, you won't have totap
|nto your40|(k) program. Faceou| | der |s yourotheravenue here. Rememoerwhen
RooertFrostta| kedaoouttheIork|ntheroad| nh| soookThe Road Not Taken? You do
have a cho|ce here.Take the Faceou| | der path. |t's the road toa natura|, we||-toned
scu| ptedIacethatw| | | |astyoua ||Iet| me.
Assessi ng your face
|t'svery| mportantthatyouoecomeIam| | | arw|thyourIaceoeIoreyoustarttheFace-
ou| |derprogram.You needtooe| ustasawareoIyourIace'sp| eas|ngIeaturesasoIany
I|awsyou mayIee| you have. |t'sgo|ngto oe| mportantto understand the reasonsIor
yourIac|a|I|aws.Th| sknow|edgew| | | oe| nd| spensao|easyou worktoward correct|ng
theI|aws. Becom|ngIam| | |arw|th yourIace noww| | | he| pyou spotthe progressyou
make.
At th|s stage |t's a|so necessary to understand how | mportant a Iactor your
||Iesty|e p| ays | nIac|a|appearance.Vhatyoueatanddr| nk, howmuch s| eepyouaver-
age, the eerc|ses you do to keep t andyour eposure to the e| ements a| | have a
ma|or| mpacton howyouIee| and, more | mportant|y, on howyou |ook.Thesearea| |
Iactorsthatcannotoeneg|ected. ReadChapter6Iormore |nIormat|on.
Now, take severa| photographsoIyourIace, oothIrontandproIi | e, tohonest|y
B I |PLLoL| LLLr for lL l
assess yourIace. Don't sm| | e| n e|therphoto. AIter eerc|s|ngyourIaceIor severa|
weeks, take anothercoup| eoIphotographs pos|ng |n the same manner. Rememoer
thatourm| ndscanp| aytr|cksandwecan'ta|waystrustourse|vestooeoo|ect|ve.The
camera |s noto|ased, however. |t's notgo|ngtog|veanyIa| se| | | us|ons. Keep| nm| nd
that |t's | mportanttoknow howyoureally | ook, nothowyouthink you rea||y |ook.
Haveyou ever | ooked at a cand| d p|cture oIyourse|I, | n a crowd orwhatever, and
uttered,'| don'tth| nk| | ook| | kethat| |'m sure you have.Ve| | , guess what|Thatis
howyou rea||y|ook. Rememoer, thecameradoesn't| | e.
Some good news here.You're go|ngtoseea d|6erence | nyour'oeIore and
'aIter photos |Iyou've oeen do| ngtheeerc|sesIa|thIu| |y. Here's someoetternews.
Your Iacew| | | cont|nueto make pos|t|ve changes as |ongasyou keep up theeerc|se
program. Vhen you makeupyourm| ndto rea||y st|ckw|ththeFaceou| | derprogram,
yourIacew| | | reap huge d|v|dends. Comm|ttotheeerc|sesand theyw| | | comm|tto
you. Butas | | | ketosayto myc| | ents,'Do|to|gorstay | noed.
li nes and wri nkles
Let's Iace | t. Every Iace has | | nes. Even orand-new oao|es have | | nes and wr|nk|es.
Some peop|e | | ketosaythatIace| | nesadd character. | saythatIace| | nesadd age and
make you |ook | | ke an old character. Vho needs that |ook| markTwa|n once sa| d,
'Today's wr| nk|esareyesterday's sm| | es. |wou| dparaphrase mr.Twa|n oy say|ngthat
yesterday's sm|| es don't have to oe today's wr|nk|es. Not w|th Faceou| | der on your
s|de.And, | et's notIorgetthatthereared| 6erenttypesoIIac|a|| | nes. Nota| | wr|nk|es
are| |nesandv|ceversa. |t'saIact. Byhav|ngagood understand| ngoIhowthese| | nes
d| 6er, youw| | | oeao| etooo| ect|ve|ystudyand knowyour Iace. | |dent|[Iived|6erent
categor|esoI| |nes.
Bui lt-i n l i nes Theseare| | nesIormedovertheyearsoyourhao|tua|epress|onsand
theyg|vetheIacean| nd|v|dua| |dent|ty. manyoIthese| | nesarehered|tary. Somepeo-
p|equest|onth|ngssoIrequent|ythattheyIormwhat| ca| | the'quest|onmark| | nes
Let's facefacts
oetween the orows. ther peop|e squ|nt hao|tua| |y, wh|ch w| | | g|ve you crow's Ieet
Iasterthan you can say |t.Andthentherearethose'tens|on| | nes, oroughton oythe
da||ystressoIeveryday | |v|ng.
Sleep l i nes Thesearethe| | nes| | | ketoreIertoasthe'n|ght-t|meenemy. Facemus-
c|es arework|ng, evenasyou are s| eep|ng, | ns| d| ous|y and re|ent|ess|ycreat|ng sk|n
| |nesandwr|nk|esw|thoutyou even know|ng|t.And, |IyouareoneoIthose peop|e
who ouryyourIace | nyour p| | |oweachn|ght,you' | | eventua||y | ook| | ke methuse|ah,
who was 6 years o| d when he checked out. rmayoe R|pVanV| nk| e. Do you
rememoerR|p'sIace|| ca| | h| mR|pVanVr|nk|e-themanwhotookthattwenty-year
'powernap'' Youcan oet he had h| sIace soour|ed |n h| sp| | | owthatyou cou| dn'tte||
whereh| sIacestoppedandthep| | |owstarted. |nanutshe||, don'ts|eepw|thyourIace
|n the p| | | ow. Betteryet, don'ts| eepw|th ap| | |owata| | .
lines due to col lapsed muscles Thestomach | sn'ttheon| ypartoItheoodyto
sagastheoodyages.TheIac|a|musc| es oeg|nto co||apseaswe|| |Itheyarenotprop-
er|yeerc|sed.Th|s w||| causemanynew | | nestoappear| nthesk|nasweage.
Scar l ines These | | nes are the resu|t oI| n|ury, | nIect|on or other d|sorders oIthe
sk| n. Byton|ngtheIac|a| musc|es, Faceou| | dercan he| pto restorethenatura| e|ast|c-
|tyoIthesk| n, | mprovethec| rcu| at|ontotheIaceandcreatea smootherappearance
Iac|a||y.
Sun l i nes |Iyou've spentyears |n the sun (as | d| d), you're go|ng to have ne | | nes
Irom a|| that sunoath|ng when you were younger. |t's a shame that a tan |ooks so
machoand hea|thy. |n rea||ty, sunoath|ng| sactua||yveryunhea|thyandharmIu|;|tcan
cause cancer notto ment|on a range oIother d| sorders.The proo|em oIphotoag|ng
(sk|ndamage duetoeposuretothesun) aoso| ute|ycannotoeoverstated.The med-
|ca| commun|ty |ongago puo| |c|zed the negat|ve e6ects the sun has onthe sk| n. Dr.
V|| ma BergIe| d, a past pres|dent oI the Amer|can Academy oI Dermato| ogy, | s
quotedassay|ngthat'oursk| nwou| d rema|n smooth andrmIoryears |onger|Iwe
eerc|sedmoreeIIect|vesunprotect|on.As |IanymoreprooIwere needed,theJour-
B : |PLLoL| LLLr for mL M
nal of the National Cancer Institute Ioundthat peop| ewho used tann| ng dev|ces were
oneand a ha|Ito two t|mes more | | ke| yto have common k|nds oIsk|n cancerthan
peop| ewho d|d notusetann| ngdev|ces.That'saIactandwe a|| havetoface it.
Factors affecti ng the skin
|Iyouconsumea | otoIa|coho| and ca6e| nated dr| nks, suchasco6ee, tea and co|a,
andrare|ydr| nkwatertoI|ushoutyour system, you cou|d have awho|ehostoIsk|n
proo|ems. m| | d dehydrat|on contr|outes to oags underthe eyes, sa||ow sk|n, o|em-
|shes,acneandnumerousothersk|n proo|ems.Vater|san| nd| spensao|ee|ementto
ourwe||-oe|ngandweshou| ddr| nkat|easte|ghtg|asseseverydayoIour||ves. | know
V C. F| e| dswasoncequotedassay| ngthatheneverdrankwateroecauseoIthed|s-
gust|ngth|ngsIishd| d| n|t,out|et's neverIorgetthatourood|esare70percentwater
anddr| nk| ngwater |s an ece| | entwayto keep the sk| n c|ear and smooth. Let's a|so
neverIorgetthatV C. F|e|ds consumed cop|ous amounts oIanothertype oIoever-
age to get h| scomp| e|onto | ooktheway|td| d. H| s oody was prooao|y70 percent
a| coho| .
VJ| | e your energy |eve|s, persona| |ty and emot|ona| make-up | nI| uenceyour
Iac|a|appearance,youa|soneedtorememoerthathered|tyst| | | p| aysama|orro| e| n
Iac|a| Ieatures and oone structure.AsyoustudyyourIace,youw| | | prooao|y not|ce
some th| ngs you've | nher|ted Irom your ancestors and the o| derweget, the more
pronouncedtheseIeatures oecome.AIterawh| | ewe startto resemo| eourmothers
andIathers. Phys|ca|tra|tscan deIin|te|yoe passed downIromgenerat|ontogenera-
t|on. D| d your Iather Iurrow h| s orows when he was under pressure| D| d your
motherpurse her | |pswhen th|ngswerenotgo|ngsmooth|y| D|d someone |n your
Iam| |y gr|mace, Irown ord| stort h|s or herIacewhen the stress thermometerwas
head|ngsouth| |Iany oIthese th| ngs seem Iam| | |ar, re|a. Don't stress. |Iyou don't
want to resemo| ethose | nd|v|dua| s, you have the ao| | |tyto re-route or at | east ser|-
ous|yde| ay FatherT| me's | neorao|e| ourneyacrossyour Iace. Do|ngFaceou| | dercan
Lec' s facefaccs
he| pto counteractthese| nher|ted tra|ts. justkeepwork|ngon|tandoeconsc|ousoI
thetra|ts | ntheI|rstp|ace.
Cont| nueto rev|ew your'oeIore photograph as you progress. make upyour
m|ndastowhatyouIee| areyourpos|t|veandnegat|veattr|outes.Vh|chIeaturesdo
youw|shto| mprove|Vh|ch Ieatures doyouwantto m| n| m|ze| Betota||yoo| ect|ve
here. Look at that Iace |n the photograph and Iocus on the changes you want to
make.Vr|tethem down. Do your Faceou| | dereerc|ses regu|ar|yand see how dra-
mat|ca||yyou can changethoseIac|a|areas.
Before and after-the evi dence
Take a | ookatthetru|yamaz|ngresu|ts ach|eved oymatthew Sanchez. H|s'oeIore
p|cture was taken when he was twenty-e|ght. H| sIace has an overa|| puIIy appear-
ance. H|s eyes appeart|red and hewas oe|ngto|d he | ooked t|red oy h|s assoc|ates.
matt says, 'my Iace |ooks
Iat|gued. H|s Iace a|so e-
h|o|ts an overa|| |ack oI
musc|e tone and he has a
du| | comp|e|on. H| s Iace
|acksdeIin|t|onandh| s|aw-
| | newassoh. matt's'aIter
: |ACLBUl LOLHfor m LM
p|cture was snapped a year |ater. H| s Iace now shows strong deIi n|t|on and good
overa| | musc| etone. H|s eyes have opened up and h| s upperand | owereye| | ds have
| | Ited. matt's |aw| | ne|s strong, h| s comp|e|on has a hea|thy appearance and h| sIace
has much more den|t|on. You can see how h|s cheeks have deve| oped. To quote
matt,'| present|yworkoutmyIaceIoraooutsevenm| nutestw|ceaday. | do myIac|a|
eerc|ses when | wake up, when | dr|ve and | repeatthe procedure oeIore | goto
s| eep. | en|oythe eerc|sesand | |ookIorward to do|ng them.These eerc|ses have
endowedmew|th the know|edgethat | havetheao| | |tytochangemyIac|a|Ieatures. |
persona||y have that power. No surgeons, no p| | | s, noth|ng ecept my des| re Ior
| mprovement. matt went Irom |ook|ng average to |ook|ng | | ke a magaz| ne cover
mode| . A| | oIth| swas accomp| |shed natura| |y.
Nowhave a | ookat the Io| | ow|ng'oeIoreand'aIter p|ctures oIthreeIe| | ows
who d| d the Faceou| | der eerc|ses Ior twenty-one days. | mag| ne what the changes
wou| doeaItertwo orthreemonths|l mag|neaIterayearortwo|
The fve si gns of agi ng
Here|sasummaryoItheIive ma|ns|gnsoIIac|a|ag|ng.
I . Low eyebrows Vhenthe musc| etone aroundtheeyesweakens,thearea under
theeyeorows oeg| nto| ook|owand heavy. Th| s |sespec|a||ytruewhenv|ewed Irom
the proIi | e. Bydo| ngthe Eyeorow L|It (see p. 56), you w| | | oe ao|e to strengthenthe
eyeorow and sca|p musc| es so that the orow arch |s ||hed natura| |y. You' | | a|so
strengthen the t|ny, v|ta| musc| es | n the eye| | ds, wh|ch w| | | keep the eye| | ds | | Ited,
resu|t|ng| ntheeyearea |ook|ngsmooth and youthIu| .
Z.Droopi ng eyel ids Let'sIace|t,guys.V|rtua||ya| | meneventua||ygetdroop|ngeye-
| | ds. Somesoonerthan others, outv|rtua||y no oneescapesth|sIac|a| scourge com-
p| ete|y. That's why the eye| |It |s the most popu|ar p|ast|c surgery procedure oe|ng
perIormed on men today. The numoer one h|t on the p|ast|c surgery h|t parade.
LCt'S !3CC !3CtS
Droop| ng or heavy eye| | ds can oe a Iam| |y tra|t or the crue| resu|ts oI ag|ng. most
prooao|y|t'sacomo| nat|onoIooth.TheEyeTonereerc|se(seep. 52)w||| strengthen
the uppereye| | dssothatthemusc|esoecomestrongerandtheeyesopenup, mak|ng
them appear|argerand moreyouthIu| . morev| orant, open eyes w||| makeyou | ook
much morea| ertand'w|th |t.Area| p| us. | tw| | | rea||yg|veyoutheedge | nous|ness.
J. lack of faci al defi niti on Here we have what | | | ke to reIer to as the GAG
eIIect. GAG |s anacronymIor Genet|cs,Age andGrav|ty. |t's a| sowhatyou proo-
ao|ydo when you perusetheeIIects theseth| ngs have onyourIaceoverthe | ong-
Fi rst day M. G. , age
sixty-one. M. G.'s face exhibits
a stressed, tired appearance
and an overall lack of facial
tone. His jawl i ne lacks
definition. His eyes look
tired.
Twenty-first day M. G.'s face has taken on a much
more toned appearance. His face seems more rested and
he looks more youthful . His j awl ine is more defined and his
eyes exhibit a more open, alert appearance.
I- : |PLLoL| LLLKfor lLl
term. Not a pretty p|cture, |s |t| No Kodak moment, that's Ior sure. UnIortu-
nate|y, the three e| ements that make up GAG are t|re|ess nu| sances, wh| ch are
constant|y atworkmak|ngyou |ook worse than you deserve to appear.YourIace
oeg| nsto | ose |ts deIi n|t| on. Yourcheeks start to |ook |ower and I|atter on your
Iace. YourIacetakesonthat'| 've oeenupIordaysand | needsomes| eepappear-
ance. |n aword,you're not| ook| ngsohot.TheFaceTonereerc|se (seep. 58)can
ou| | d and oeeIup your Iac| a| musc| es sothatthe cheeks appear h|gher and more
dened on yourIace. AIter a Iew days oIdo| ng th| s eerc|se, you' | | oeg|n to Iee|
Twenty-first day Steve's
eyes are much more open
and youthful looking. His
face has more defi nition and
it exhibits good overall
muscle tone. Hi s jawline
looks strong and defined.
Steve was so i mpressed with
his facial i mprovements that
he is now a l i censed
Facebuil der i nstructor i n the
Boston area.
Fi rst day Steve, age forty-two. Steve's face shows heavy
hooding around the upper eyel id area and he exhi bits an
overall lack of facial defi nition. His jawl ine is sl ack.
Lec's facefaccs
your cheekmusc| esmove astheyare deve| op| ng. mente| | me|t's | | keIi na| |yoe| ng
ao| eto Iee| a o| cepworkaIter do| ng cur| sIor a wh| | ewhen they I|rst start to | |It
we|ghts.Theyte| | methatthey knowtheyare mak|ngheadwaywhentheycan Iee|
the cheek musc| es move. No more GAG| ng when you | ook |n the m| rror aItera
Iewweeks oIFaceou| | der.
Fi rst day Scott, age
thi rty-four. Scott has oily
skin which creates an
overal l dul l , saggy- looking
appearance. His face lacks
definition and his jawl ine is
soft. He has a sl ight doubl e
chi n. Hi s eyes look tired
and he has a sl ight frown
l i ne on hi s forehead.
Twenty-first day Scott's skin has tightened with i ncreased circulation
and blood flow to the facial area. His face is more defined and his jawline
looks stronger. Hi s doubl e chin has virtually disappeared. Hi s eyes have a
more open, youthful appearance. The frown l ine i n his forehead has
smoothed out and is virtually invisible now.
I- : |PLLoL| LLLK for lL l
4. Nose faults Rememoer P| nocch| o| He was a | |tt|e ooy puppet who mag|ca||y
came to | |Ie, out whenever he to|d a | | e, h| s nose wou|d startto grow. As we get
o| der, we don't have to | | eto get ournosesto do th|s. |t|ust happens natura| |y. As
cheek musc|es s|acken and startto sag, a ho| |ow areastartsto deve|op around the
s|des oIyournose.Vh| | egrav|typu| | sthenosedown,themusc| esaroundthemouth
gradua||y oeg|n to |ose the| r shape and the| r tone. Th|s nature-| nduced douo| e
whammycontr|outestosagg|ngandg|vesyoutheappearanceoIhav|ng| ustIoundout
you have av| s| torIrom the| RS. To keepyourse| IIrom oe|ngm| staken Ior P|nocch|o,
you need to deve|opthet|ny nasa| musc| e | ocated undereach nostr| | . By do|ngthe
NoseTonereerc|se (see p. 60) da| |y, you' | | | mprove the appearance oIthe noseas
we| | as oIthe upper| |p.Th|s eerc|se rea||yworkswe||. Sowe||thatmanypo||t|c|ans
wor|dw|de have oeen us|ng|tIoryears.
5.Saggi ng jawl i ne and/or doubl e chi n Ve a|| knowthatastrong, deI|ned|aw| |ne
g|ves a man a senseoIconIidence and assurance. Hered|ty p|ays a v|ta| part | nthe
shapeandtoneoIthe|aw| | neand ch|n, as | 've ment|onedoeIore. BytheageoIth|rty
orso, manymenIindthatthe| r|aw| | neand ch| nare start| ngto sag, |os|ngdeIi n|t|on
and tone.The resu|t |s a weak, aged appearance.You can dramat|ca||y | mprove the
rmness and tone oIthe|aw| | ne area oy do| ngthejawToner and the Douo| e Ch| n
Toner(seep. 66and 72).
Anthony Powe| | once sa|d that grow|ng o|d was oe|ng | ncreas|ng|y pena| |zed Ior a
cr| meyou d| dn'tcomm|t. He was r|ght. Butwh| | eag|ng|s aIactoI| |Ie, Faceou| | der|s
go|ngto make sure you're not pena| |zed Ior grow|ng o| der. Now that you've had a
chanceto study your'oeIore photographsand have had a chanceto reI|ectonthe
goodandoadpo| ntsoIyourIac|a|Ieatures, |t'st| metogoIor|t.You havethe'oeIore
p|ctures. Let'sstartthe| ourneytothose'aIter p|ctures, wh| chyou' | | wantto show
everyone. See|ng|soe| | ev|ng, and the'aher p| cturesarego|ngto makeoe| |evers out
oIanyonewho stays w|ththeprogram.
u r faci al
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ostmen haveagenera|understand| ngoIthemusc| esoItheoodyandhowthey
work. They a|so understand that certa|n eerc|se programs w| | | keep these
musc|es strong and toned. m| | | |ons oI hea|th- and age-consc|ous men have a| ready
started an eerc|seprogram. Theyare pec-pump| ng, stepp| ng, runn|ngontreadm| | |s,
|ogg|ng, ao-crunch| ng, sp| nn| ng-you name |t.They know that these eerc|ses w| | |
qu|ck|y deve|op a oetter-|ook|ngoody. mostmen, however, have v| rtua||y no under-
stand|ngoIthe| rIac|a| musc| es, whattheyare ca||ed orhowtheywork. So, Ior a|| oI
you who took anatomy c|asses at co| | ege oecause you needed the s|eep, here's a
reIreshercourseonwhatyou m|ssed.
The human Iace has Iihy-seven musc|es wh|ch worktogetherto support and
ma| nta|n theIac|a| Ieatures. V|th every Iac|a| movementyou make, Irom Iurrow|ng
yourorow, |augh|ngata|okeoreven power|ngdownadoughnutoeIoreanyonesees
you (knownasa'powerpop),yourIac|a|musc| esarework|ng| nsynergytoperIorm
myr|adIunct|ons, creat|ngtheepress|onswea| | seeeachday.
Possess|ngawork|ngknow|edge oI theIac|a| musc|esand oe|ngao| eto p| cture
B : |PLLoL| LLLK Ior lL l
the| r|ocat|on and capao|||t|esw| | | ass|styou | n creat|ngthe m| nd-musc| econnect|on
that|sso| mportantto successIu| Iac| a| deve|opment.Th|s|stheIundamenta|Iounda-
t|on oIthe Faceou| | derprogram.You w| | | oeconsc|ous|yus| ngyourm| ndtoeerc|se
yourIac|a|musc| esandyoureerc|seprogram w||| oesuccessIu|oecause|t|sou| |ton
rock-hard Faceou| | dereper|ence.
Vhen you oeg|nto |earn the Faceou| | dereerc|ses, you' | | oe ao|etoIee| your
musc| esmoveandI|e,| ustasyouwou| d|Iyouwere eerc|s|ngthe o|ceps, ca|Imus-
c|es orother musc|es oIthe oody. Fac|a| musc| es resemo| e a patchwork qu| |t |y|ng
| ustoeneath thesurIaceoIthe sk|n, connected oyound|esoIIioers. | cons|derthese
musc| es mag|ca| oecause oItheart|st|c Ieats they perIorm.Vork|ngw|th the|r con-
nect|veIi oers,thesemusc| esg|veourIaces| |Ie, an| mat|onanda| | theepress|onsthat
make each oI us so un|que. V|thout these acrooat|c musc|es, ourIaces wou|d oe
mask-| | ke, epress| on| ess and, Irank|y, qu|te oor|ng.
Faceou| | derhones a|| the musc| es oItheIace, neckand sca|p.The musc|es are
|nterconnected, sotheyare a|| work|ngtogether.Vhen you oeg|n your Faceou| | der
reg| me, |t'sv|ta| | y| mportantthatyoudotheeerc|ses| ntheorder| nwh| chtheyare
g|ven |n th|s oook. Vhen you do an eerc|se, you are work|ng a part|cu|argroup oI
musc|es| ntheIace.Vhen you move ontothe neteerc|se,therstgroup oImus-
c|es oeg|ns recuperat|ngand reou| | d| ng. Be|ngaware oIthe Iac|a| musc|es and us| ng
your v|sua||zat|on powers to epand the musc|e's act|v|t|es (see|ng |t get |arger or
Iee| |ng| tmove) are a| | part oItheFaceou| | der conceptoIm| nd-musc| e connect|on.
You' | | need to Iocus and concentrate to rema|n | nth|s state oIm| nd. | Iyou doth|s,
you' | | startto see some amaz|ngchanges |n yourIace |n a shortper|od oIt|me.The
|ongeryou cont| nueto dothe eerc|ses,theoetterthem| nd-musc| econnect|onw| | |
oeandthemoree6ect|vetheeerc|sesw| | | oecome.Take aIewm| nutestostudythe
musc|egroupsand | ocatethem onthe | | | ustrat|ononpage4 | . Possess|ngarud|men-
tarywork|ng know|edge oIyourIac|a| musc|es, the|r |ocat|on and whatthey dow|| |
deIin|te|yhe| pyou| nor|ng|ngyouroestIaceIorward.
You r Iac| al mu scl es
Galea aponeurotica
Corrugator
Orbicularis oculi
posterior
Nasalis
Risorious
-
. Buccinator
Sternocleidomastoid
Platysma
Muscles of the scalp
Thesk|noIthesca| p|stheth|ckestsk|nonthehumanoody(wh|chm| ghtaccountIor
the term hardheaded).
Beneath the sk|n are a numoeroIsca|p musc| es, | nc| ud| ngthe epicranius, wh|ch | s
d|v|ded |ntod|6erentareas.
The frontalis |s one partoIthe epicranius. |t |sath| n musc| e | ocated overtheIore-
head. |tra|ses the eyeorows and the sk|n over the rootoIthe nose. |ta|so s| mu|ta-
neous| y draws the sca|pIorward, throw|ngthe sk|n oIthe Iorehead |nto transverse
--|PLLoL| LLLK Ior lL l
wr|nk|es. | n | ayman's |anguage,aIrown.TheEyeorow L|Itstrengthensthefrontalis, | | It-
|ngandton|ng|t,wh| chkeepsIoreheadwr| nk| esIromIorm| ng.
The occipitalis measures aoout an | nch and a ha|I |ong and ||es at the oack oIthe
head. |t|sa|sopartoItheepicranius. Th| smusc| edrawsthesca|poackward.Aga|n,the
Eyeorow L|Itenhancesth|s musc| e,w|ththesame resu|ts |tach|evesw|ththefrontalis.
The ent|re sca|p may oe moved Iorward and oackward oy the act|v|ty oIthesetwo
musc|es.
Thegalea aponeurotica |saoroad, I|attendonthatcoverstheupperpartoIthecra-
n| um, |o|n|ngthefrontalis and occipitalis musc|es. |ta|so oeneIitsIromtheEyeorowL|It.
Arewe hav|ngIunyet|
M usdes of the mouth
Theorbicularis oris comp| ete|y enc| rc| esthemouth. | tcons|sts oInumerousstrata
oImuscu|arIioers, wh|chtrave| | nd|I|erentd| rect|ons and connectw|th Iioers |n the
upperand |ower| | ps, cheeks, noseandthesurround|ngareas.Th|s musc| e|s respon-
s| o| eIorthe c| osure oIthe | | ps.The mouthToner| sagreat eerc|seIor Iirm|ng and
ton|ngth|smusc| eand, consequent|y, the| | ps.
Thebuccinator |s a th| n, quadr| |atera| structure occupy|ngthespace oetween the
ma| | | a and the mand| o| e (upper and |ower|awoones) ateach s|de oIthe Iace.Th|s
musc| eass|sts | ntheactoIsuck| ng.TheFaceTonerandFace| |Itworkwondersonth|s
musc| e, he| p| ngtotoneandstrengthen |t.
Thementalis |sa t|ny musc| e | ntheIront oIthe ch|n. |tra|sesthe ch|n and makes
the | ower | | pprotrude (a pout) and |ta|so wr|nk|esthe sk|n oIthe ch| n. The mouth
Tonerw| | | Iirm up th|smusc| e.
Net up|sthequadratus labii superioris. Th| s |s a oroad sheetoImusc| e, wh|ch | |es
aroundtheupper| |pand|sconnectedtothecheekmusc| e. | tsIunct|on|stora|sethe
| | p(asnar|).ThemouthTonerandtheFaceTonerare|ustthet|cketIoreerc|s|ngth|s
musc| e.
You r Iac| a| mu sc| es
The quadratus labii inferioris |s a sma| | , quadr|| atera| musc| ewh|ch draws down the
|ower | | p(k| ndoIa m| n| pout). The mouthTonerw| | | he| p keep th|s musc| eIirm and
toned.
Last out not | east, we have the caninus. Th| s |s the sneer musc|e. Th|s ||tt|eguy
ra|ses the upper | | p to Iorm a sneer. Keep| ng th|s musc| e |n shape |s a |oo Ior the
mouthToner.
Muscles of the nose
|t's | mportanttounderstandthatthemusc| esoIthenoseworkc|ose|ytogether.The
NoseToneroenets a|| oIthese musc|es|n d| 6erentways.
F| rstwehavetheprocerus. Th|spyram|da|musc| ecrossestheor| dgeoIthenose. |ts
Iunct|on |sto pu| | downthem| dd| eoItheeyeorowsand|tproducestransversewr|n-
k|esoverthe or| dge oIthe nose. Nota pretty p|cture, |s|t|Ve| | , there'sgood news
here-the NoseToner.Th| s eerc|sew| | | he| pto counteractthe e6ects theprocerus
produces.
The nasalis |sa musc| ethat oeg|nsatthe or|dge oIthe nose and etends upward
over the or|dge oIthe nose, compress|ng the nostr| | s. The NoseTonerhe| ps here,
too.
Netwe have the depressor septi. Th| smusc| eetendsacross the oaseoIthe nose
and c|oses the nasa| open| ngs oy pu| | |ng down the septum (the cart||age part|t|on
oetween the nostr||s). Pract| c|ng the NoseToner w| | | he| p to tone the musc| e and
keepthenoseIromgrow|ng |onger andlorw| der.
The dilatator naris posterior |s netonthe | | st. |t| |es near the marg|n oIthe nostr||
and |tactsto | ncreasethes|zeoIthenasa| open| ng, a| | ow|ngmorea| r|ntothe| ungs.
F|na||ywe have thedilatator naris anterior. Th|s |sath| nandde| |cate musc| e, wh|ch
| | es d| rect|y aoove the m|dd| e oIeach nostr| | . Th|s musc| e a|so opens the nostr||s,
caus|ngthemtoI|are.
8 : |PLLoL| LLLKfor lL l
Muscles of mastication
Thesearethe musc|es used | n the open| ng and c|os|ngoIthe |aws, Ioreamp| e | n
chew|ng oryawn| ng. manyoIyou Ie| | ows ho| dthetens|ons oIthe day | n your|aw
area. Know|ngthe |ocat|onoIthesemusc|esandhowtoworkthemcan he| pyou a||e-
v|atethesetens|onsw|th theadded oenetoIhe| p| ngto ou||d upthemusc| etone| n
yourIace. ThejawToner| stheexercise de jour here. |teerc|sesa| | oItheaoove mus-
c|esand he|pskeepthemtoned, denedandIirm. Nos|ack|awhere.
M Themasseter andthetempora/is work| ncon| unct|onw|theachothertoc|osethe
teeth w|thIorce,aswhenchew|ngIoodorgum. UnIortunate|y,theya|soco||aoorate
togr|ndyour teeth |n yours|eep.
M Net up we have the pterygoideus exterus. Th|s short, th|ck musc|e |s somewhat
cone-shaped. |tass|sts |n open| ngthemouth and rotat|ngthe|aw.
M The pterygoideus internus |s anotherth|ck, quadr| | atera| musc| e. |t contr|outes to
thecrush| ng, gr|nd| ngact|onoIthe|aw.
Muscl es of the eye
M Theorbicularis oculi |s apowerIu| musc| ethat surroundstheoro|toItheeye. |tacts
|nvo|untar||yto c| osetheeye| | dsgent|y, aswhenyou s|eep or o| | nk.Vhenthe ent|re
musc| e |s orought |nto act|on, the sk|n moves |n Io| ds, wh|ch rad|ate Irom the outer
corners oItheeye| | ds.TheseIo| dsIormthose |nIamouscrow's Ieet.The Faceou| | der
eerc|seca| | edtheEyeTonerw| | | teachyou howtoeerc|seth|smusc| ew|thoutcre-
at|ngIo| ds|n the sk| n. CorrectIinger p| acement|sthekeytosuccess|n th|seerc|se.
M Thelevator palpebra superioris |sath| n musc|e | nthe uppereye| | d. |tma|nta| nsthe
rmness oIthe uppereye| | dand keeps |tIrom droop| ng.The EyeTonerw| | | he| pto
keep th| s musc| etoned and taut and w| | | he| p you to ma|nta|n that youthIu| , open-
eyed |ook.
M There |sa|sotheepicranius. Th| smusc| era|sestheeyeorows. Eerc|s|ngtheepicra
nius | ncreases oygen and o|ood c| rcu|at|on throughoutthe Iorehead and eye areas.
+Our Iac|a| muSc | eS $ $
Regu|areerc|se oIth| s musc| ecan soIten yourorows and g|ve you a more re|aed
appearance.
'The eyes arethew| ndows to thewor|d.That's how Dr. Gera|dVa| man, med|ca|
D| rectorat| mageCareLaserCenters| nScottsda|e,Ar|zona, sopo|gnant|yputs|t. He
correct|y po|ntsoutthattheeyes are prooao|ythemost| mportantareasoItheIace
oecausewhen peop| eIirstmeettheyare drawn to each other's eyes. Eyecontact |s
theIirstth|nganysuccessIu| person needstodeve| op|Itheyarego|ngtosucceed |n
the ous| ness wor|d.Any | mprovements that can oe made | nthe re|uvenat|on oIthe
eye| | dareahasgotto oethenumoerone moste6ect|vewayto | mprove our | mage.
Dr.Va| man onceto| dmethathewas | mpressedatthevar|at| ons| nthemus-
c| etonethatcou| doeooserved w|th the passage oIt| meand howth| smusc| etone
d| rect|yre|atestotheaesthet|csoItheIac|a|area. Hewentonto statethat| nd|v| d-
ua| soverIortyusua| |yeh| o|tan| ncreased|oosen| ngand|a|tyoItheeye| | dt| ssues,
genera| | ycausedoy| ossoIe| ast|c|ty | nthe under|y|ngt| ssues, wh| charesupported
oy theorbicularis oculi musc| e. Th| s | oss oIe| ast|c|ty | eadsto ou|g| ngoItheIatpads
w|th| nthe oro|t surround| ngtheeyes, |ead| ng to oags undertheeyes.Th|s |oss oI
musc| etonea|socontr| outestowr| nk| esandcrow'sIeet. Dr.Va| manshou| dknow.
He has over twenty-two years oI eper| ence |n ophtha| mo|ogy and ocu|ar-p|ast|c
surgery. He a|soto| dmethatregu| arIac|a|eerc|seswh| chworktheorbicularis oculi
musc| eandotherIac|a| musc| essurround| ngtheeye areawill | ncreasetoneandthus
decrease the sever|ty oIwr| nk| es, crow's Ieet and other proo| ems that aII||ctthe
de| |cate sk|n surround| ng theeye.Vhat can | say to | mprove on that|The doctor
knows oest.
Muscles of the neck
Theplatysma |saoroadth| np|aneoImuscu|arIioers|y|ngunderthesk|noneachs|de
oItheneck.Th|s|sapowerIu| musc| eand|tproducesoo||quewr|nk|es| ntheneckand
B : |PLLoL| LLLK for lL l
depressesthe| ower|aw.ThejawTonerand Douo|eCh| nTonerareece||enteerc|ses
Iorton|ngandhon| ngth|s musc|esothatthesk|n smoothesoutovertheneckarea.
M As we|| asoe|ngavery|ongword, thesterocleidomastoid |sthemusc| ethatrotates
theheadandturns|ttoe|thers| de. Th| s|saIa|r|y|arge musc| e,wh|ch |s th|ck, oroad
and very powerIu| . ThejawToner and Douo| e Ch| nToner eerc|ses workverywe||
onth|smusc| e, keep| ng|ttonedandstrong.
M Ve a|so have the trpezius. Th| s musc| e |s |ocated at the oack oI the neck and
shou| ders. | tturns the head Irom s| deto s| de andworks | ntandemw|ththe ster
ocleidomastoid. (There'sthatword aga| n.)ThejawTonerand Douo| eChi nTonereer-
c|seswork on th|smusc| easwe| | , w|th equa||ypos|t|ve resu|ts.
Muscles of the ear
There are three sma|| musc|es, wh|ch ||e r|ght underthe sk|n surround|ngthe ear.
These musc| es have very ||tt|e e6ect on fac|a| appearance, out they are |ntercon-
nectedtoothermusc|esthatdo haveabig e6ect on the overa|| ton|ngand hon|ngof
the Iace through Faceou| | der. |t |s very | mportantto |earn howto make these | |tt|e
musc|es move so as to ach|eve opt| mum resu|ts |n strengthen| ng and den|ngyour
sca|pandIac|a| musc|es.Vhenyouaredo|ngeerc|sesdes|gnedtorm upyour|aw-
| | ne, Ior | nstance, concentrate on I|e|ngyour ears.Th| s w| | | he| p you Iocus on the
|aw musc| egroups and w| | | enhance the eerc|se. Add|t|ona| |y, when you are do|ng
eerc|sesthat| |ft andtonetheuppereyeandeyeorowarea,f|e|ngtheearsw| | | he|p
easeIrown | | nesaroundtheeyes.
M The anterior auricularis |s the sma| | estearmusc| e. Th| n and Ian-shaped, |tass|sts |n
draw|ngthe ears forwards. Vhen you are do|ngthe scoop|ngmovement |n thejaw
Tonereerc|se, rememoerto concentrateonf|e|ngtheears.
M Thesuperior auricularis |sthe| argestoItheearmusc| es. |tsIunct|on |sto ra|sethe
ears. Vh| | eth|s movementmayseem a| most none|stent, when you are do|ngthe
Face| |fteerc|se, concentrate on th|s musc| e. You shou| dv|sua||zeyourears | |ft|ngas
Your Iac| a| mus c |es
youv|sua||zethe s|desoIyourIace mov|ngup. Don'toed| scouraged |Iyou don'tsee
orIee| |tmove. |t|sthev| sua| |zat|onoIthemusc| emovementthatass|stsyou |neer-
c|s|ngthe surround| ngmusc| es.
The posterior auricularis draws the ears oackward. Vhen you are do| ng the Face
Strengthen| ng eerc|se, |mag|nepush| ng your ears oackward asyou menta||y epand
thes|desoIyourIace. Th| sw| | | he| pyou tov|sua||zethes|desoIyourIacew|den|ng.
|t'sth|s act| onthatactua||ymakesyourIacew|derandIi||s| nthegaunt, drawn areaoI
the |owerIace.
Ready to begi n
Nowwe've |ntroduced the ma|orp|ayers |n theIace. | know |tsounds| | kewe've|ust
taken atr|pthroughJurassic Park, w|th a| | those musc| enamesthatsound | | ke names
oId|I|erent d| nosaurs.Ve| | , they're on|yd| nosaurs |Iyou don'teerc|sethem, guys.
|t'st|meto put a|| those musc|esw|th Iunny names toworkIoryou, notaga|nstyou.
You'rereadyto |ntroduceyourIaceto Faceou| | der, wh|ch |saoouttochangetheway
you | ookatyourse|Iandtheway others | ookatyou. See|ng |s oe| | ev|ng. Faceou| | der
|sgo| ngto oeyourt|cketIora Iantast|c |ourney-a | ourney that ends w|th a more
dynam|c, younger-| ook|ngyou. So hop onooard, guys. Th|s |s an e-t|cket r|de you're
notgo|ngtowantto m| ss.
t
'
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CVC !3CC-S!IC_!

C| _ CXCIC|SCS
F
aceou| | derteaches you sk| | | sthataregradua||y perIected through da|| ypract|ce.
Cons|stency|sthe| mportantconcepthere.Theseeerc|sesw| | | oecomesecond
nature| namatteroIweeksandyouw| | | starttoseeaIirmer|aw| | ne,arap|d|yreced-
|ng douo| ech| nand muchmoreyouthIu| -| ook|ngeyes.
Faceou| | derhasatremendous advantage over many other eerc|se programs |n
that|t |sI|e|o| e, saIe, easy, andcanoedoneanywhere, anyt|me.You don'tneedany-
th|ngyou weren't oorn w|th to perIorm theseeerc|ses. For eamp|e, you can do the
mouthTonereerc|se wh| | eyou work on the computer.Vh| | eta|k|ng on the phone,
youcanpract|cetheNoseToner.Atwork, |Iyoucatchyourse|Idr|h|ngo6menta| |y, you
candowosetsoItheEyeTonereerc|seto| ncreasethec| rcu|at|onaroundyoureyes.
Th|s w||| ooostyour concentrat|on o|g t|me. As you masterthese eerc|ses, you w| | |
ndyourse|Iautomat|ca||y do|ngthem oecausethey make yourIaceIee| pumped and
energ|zed.Theyare a k|nd oIa m| n| -workoutIortheIace and prov|dethatsame n|ce
aherg|owyougetaherdo|ngsomestrengthtra|n|ngeerc|ses | nthegym.
Asw|th anyth|ng| mportant |n your | |Ie, you need to schedu| e Faceou| | der| nto
LCt'S go for |t
yourda||y rout| neIrom the very start. Agood way to oeg|n your day |sto do each
Faceou| | dereerc|seonce, as soon asyouwake up.Thewho| erout| new| | | on|ytake
up aoout ten m| nutes oI your morn| ng. You can even do them wh| | e |y|ng |n oed.
They'reagreatwake-upca| | . Theseeerc|sesw| | | energ|zeyouand he|ptoreducethe
pu6|nessaroundthe eyes and Iace.You' | | not|ce thatyourIacew| | | | ookmoretoned
asyou shave, g|v|ngyou acoo| , c|ean-cutappearance.Vhat'swrongw|ththat| |n the
even| ng, | suggestyou doeach eerc|seaga| n. Th|swayyou' | | get| nyourtwo sess|ons
da||yandyour Iacew||| oe re|aed andreadyIorsomegood sackt| me.
|Iyou're | | kemostpeop| e| know, you're| | v| ng||Ie| ntheIast|ane.T|me|s| mpor-
tantand noone | knowhasenoughoI|t. |t's| mportantthatyoumaket|metodocon-
struct|ve th| ngs Ior yourse|I, however. That's why | have deve|oped a sequence oI
eerc|sesthatcan oedonewh| | eyou are dr|v|ngyourcar.
To oota|nthe not|ceao|eresu|tsyouwant, you' | | needto do the eerc|sestw|ce
da||yIorthree toIourweeks, wh| | eyou are |n the |earn|ngstage. most oImyc| |ents
ndthat aher |nvest|ngaIew monthsoId| sc| p| | ned workouts, they've knockedIrom
Iivetotenyearso6the| rappearance. Peop| ewinot|ceand theywicommentonthe
changes they ooserve.They'|| say th|ngs to you | | ke, 'Hey, have you had a new ha| r
cut|'D| d you |ose some we|ght|'Have you started eerc|s|ng|'You |ookd|6er-
ent.You won't get t|red oI hear|ng those comments, | can assure you, espec|a||y
whenthe |ad|esstartsay|ng|t. nceyou have ach|evedthe| n|t|a| oeneIitsyoustarted
outto oota| n, you' | | prooao|y want to move on to a ma|ntenance program |n wh|ch
you do the eerc|ses as your Iace needs them. make Faceou| | der your unseen
he| per-yoursecretweapon| nIend| ngo6theag|ngprocess.
Readthrougha||theeerc|sed| rect| onssevera|t|mesoeIore | n|t|at|ngtheeer-
c|ses.j ustasyouIocuson acerta|ngroupoImusc|eswh| | eeerc|s|ng|n the gym, you
w| | | wantto Iocus on the Iac|a| musc|esyou are eerc| s| ng |n the same way. Keep | n
m| nd that | ttakes |ongertoou| | d oody musc| es oecause they are o|gger than Iac|a|
musc| es. YourIace|sgo|ngto reactmuch morequ|ck|ytotheseFaceou| | dereerc|ses
.
:
|PLLoL| LLLKfor lL l
sotheresu|tsw| | | oe not|ceao|e| n ashortper|odoIt| me. |t'sgo|ngto oeaqu| cktr|p
toayoungerappearance.Vhen you startto seethe pos|t|ve resu|tsyou're go|ngto
ach| eve, you' | | knowyou'rer|ghtaroundthecornerIrom|ook|ngoetterthanever.
Five ti ps to remember
I . Basic position BeIore you do each eerc| se, toprepare yourse|I, suck | nyour
stomach, t|ghten your oottom and ho| d. Th|s pos|t|on anchors you sothatyou can
Iocus onthe | nd|v| dua| Iac|a| musc|es you are eerc| s| ng. Now, remember: Each t|me
you seethewords'Assumetheoas|cpos|t|onasyoureadthroughtheseeerc|ses,
|wantyoutoassumetheposturedeIi nedaoove. Do|ngtheeerc|ses| nth|spos|t|on
w||| ensureyougettheoestresu|ts.
Z.Lactic acid burn Concentrate and Iocus onthe musc|egroup you arework|ng
unt||youIee| at|ght, achyIee| | ng.Theeert|oncreates aou| | d-upoI|act|cac|d| nthe
musc| eandtheourn| ngsensat|on|sas|gnthatthemusc| e|soe|ngworkedto|tsma-
| mum capac|ty. j | mmy Conners came upw|th the phrase 'No pa|n. No ga|n.Ton|
Anderson |ater paraphrased |tto'No pa| n. No pa| n'' That's Iunny, outwea|| know
thatj| mmy |s r|ght|Iwewantto deve| opourIac|a| musc| es. So |et'sgoIorthe |act|c
ac|d ourn, guys.
J.Pulsing |nIac|a|eerc|s|ngyou useyourIingert|psas counterwe|ghts.Theyprov|de
theres|stancenecessaryIorthe musc|etoworkharderandgrowstrongersothatyou
ach|eve resu|ts as qu| ck|y as poss|o|e. | have a term | ca||'pu| s| ng. | tmeans mov|ng
yourIingersqu|ck|yupanddown yourIaceatthemusc| epo| ntsto |ntens|[the|act|c
ac|d ourn. Don'tIorgetth|s term.You' | | need to rememoer|ta|ways. |tworks.
4. Focus Vhen you do the eerc|ses, stay Iocused and Iee| the energy cours|ng
throughyour musc|es astheywork. P|cturethe musc|esyouareeerc|s|ng| |It|ngand
start|ngto move up yourIace.Vhen you readthrough the Io| | ow|ng eerc|ses, you
LCt'S _O !Or |t
w| | | seethat|oItensay, 'Fo| |owtheenergy| nyourIace. myconceptoIenergyI|ow|s
oased on the trad|t|ona| Ch| nese med|c|na| theory that energy moves | n pathways
throughouttheoody. | knowIrom eper|encethatIee| | ngandIocus|ngon the energy
I|owhe| pspeop|eto masterthe eerc|setechn| quesmorequ| ck|y. |Iyou v|sua||zethe
energyI|ow|ngaround youroodyyourIac|a|musc|esw| | | deve| opmorequ|ck|ythan |I
youdonot.
5. Blow away Pressyour| | pstogetherando| owoetweenthem, mak|ngsurethatyou
v|orate the | | ps. You' | | oe do| ng th|s rout|ne aIter each eerc|se to re|a your Iac|a|
musc|esand'o|owawaythe|act|c-ac|d ourn| ngache.
: |ACLBUl LOLHfor mLM
Eerc|se |
Eye Toner
Benefits
TheEyeTonereerc|sestheorbicularis oculi, themusc| ethatsurroundstheent|reeye.
ne oI the most | mportant musc|es |n the oody, th|s musc| e opens and c|oses the
eye.TheEyeTonerpumps o|ood |ntothewho| eeyeareaand strengthensthe upper
and|owereye| | ds. | tworkstoreduceunder-eye pufness, | |ft under-eye ho| |owsand,
| n e6ect, en|arge the eye socket, g|v|ngyou a more w|de-awake, or|ght-eyed |ook.
How |sthatposs| o| e| Here arethe Iacts.As weage, the upper eye| | d musc|es |ose
the| rtone and sagdown | n the eye socket, |nvad|ngthatareaand mak|ng|t appear
Method
I . Perform this exercise
lying down or in a sitting
position. Assume the basic
position (see p. 50). Place
your index fingers
beteen your brows, then
wrap your thumbs l ightly
around the outer eye
corners, on top of your
crow's feet (if you have
them). Look up toward
the top of your head.
Make a strong squi nt
upward with the lower
eyel id.
Let's go for |t
sma| | er. By ton|ngand ||h|ngthe upper and |ower eye| | ds, the eye socket oecomes
moredeI|nedandappears |arger.
Tip: PerIormthe EyeTonertw|ceaday. |Iyouhavedeepho| | owsorsevereunder-eye
pumness, repeatthe eerc|sethreet|mesda| |y.You shou| dapp|ys| |ghtpressurew|th
your| ndeIingers, pu| | | ngup oetweenthe orows.Th| sact|on w| | | preventyoureye-
orowsIurrow|ngorwr| nk| | ng. Keep yourthumosatyourouter-eyecorners,app|y|ng
||ghtpressure on|y, soas nottocreatecreases | nyoursk| n.
Z.Hol d the squint and
squeeze your eyes tightly
shut, keeping your
buttocks clenched tightly,
and count to forty. It's zcry
|mportcntto keep your
eyes closed tightly and
your bottom tightened as
you count.
M : |ACL BU| LOLHfor mL M
Eerc|se2
lower Eyel i d li ft
Benefits Th| s eerc|se a|so strengthens the orbicularis oculi musc| e. |t |s useIu| Ior
Iirm|ngthe |owereye| | ds,d| m| n| sh| ngtheho| | owsundertheeyes and reduc|ngunder-
eye pumness.
Method
I . You can do thi s
exercise either sitting or
lying down. I alternate
positions to work the
muscle diferently. Assume
the basic position (see p.
50). Place your i ndex
fngers at your outer-eye
corners and your middl e
fingers at your i nner-eye
corners and apply light
pressure. Look up
towards the top of your
head. Make a strong
squi nt upward with your
lower eyel i ds. Squint up
and release five times,
keeping your upper eyelids
wide open.
Lec's gofor |c
Ti p: PerIorm the Lower Eye| | d L|h tw|ce a day. | Iyou have etens|ve eye puII| ness,
repeatth|seerc|sethreet|mesaday. Asyou dotheeerc|se rememoerto ma| nta|n
a s| |ght pressure w|th your I|ngers atthe outer- and | nner-eye corners to keep the
sk|nIrom creas|ng.
Z. Hold this squint and
thi nk up, maintaining a
strong squi nt with your
lower eyelids. Remember
to keep your bottom
tightly clenched. Count to
forty.
: |PLLoL| LLLKfor lL l
Eerc|seJ
Eyebrow lift
Benefits Th| s mu|t| purpose eerc|se works the epicranius, wh|ch ra|ses the eye-
orows, the frontalis, wh|ch draws thesca| pIorwards, the occipitalis, wh|ch draws the
sca|p oackandthegalea aponeurotica, wh| ch|o| nsthe frontalis andthe occipitalis. The
Eyeorow L|It prevents or reduces the Irown | | nes oetween the eyeorows and Iore-
Method
I You can do thi s exercise i n a
sitting position or lying down. I
personally l i ke to do this one
lying down because I feel l i ke I
can exert more energy i n this
position. Assume the basic
position (see p. 50). Place the
index fingers of both hands i n the
mi ddl e of the forehead so that
they are parallel to the top of
each brow. Now, pul l your
fingers down toward your brows.
Keep them hel d down. Look up
toward the top of your head.
Whi l e you are pressing down
with your fingers, concentrate on
pushing your eyebrows up. Push
them up and release them fve
times.
LCt
'
S go for |t
head and ra|sesthe eyeorows. | ta|so acts to prevent ord| m| n|sh the hood|nge6ect
that ageand |ackoImusc| etonetendsto causeon the uppereye| | ds.
Ti p: PerIorm the Eyeorow L|It tw|ce a day. |tw| | | he| ptoc| earyourheadand w| | |
make you Iee| much more a| ert. To correct a heavy or scow| |ng orow, repeat th|s
eerc|sethreet|mesaday.
Z.Keeping your eyebrows
in the up position, continue
to keep your fngers
pressed down. Do mi ni-eye
brow pushups until you
start to feel a tight band of
pressure above your
brows. When you feel the
pressure or burn, keep
your eyebrows pushed up
with your fingers pushing
down against them.
Remember to hol d your
brows up. Count to thi rty.
Release and massage the
center of your brow in a
circular motion. Relaxing
the muscl e in this way wil l
result i n opti mum
development.
: |PLLoL| LLLK for lL l
Eerc|se4
Face Toner
Benefits TheFaceTonerharnessesthepoweroIthem| ndtocounteractthe| ength-
en| ngand I|atten| nge6ectsoIgrav|ty.Vork|ngthequadratus labii superioris, |the| psto
remove the stressed | ookIrom yourIaceand | ncrease o|oodc|rcu|at|on, g|v|ngyour
sk|narooustappearance.
Method
I . This exercise can be done either
sitting up or lying down. I prefer to do it
lying down because I feel I can really
push the stress out of my face in this
position. Assume the basic position (see
p. 50). I magine a dot in the middl e of
your upper lip and a dot i n the mi ddl e of
your lower lip. Open your mouth,
pul l ing those two i maginary dots apart,
al l owing your mouth to form an oval
shape. Place your index fingers l ightly on
the top (apple) part of your cheeks.
Smi l e with your mouth corners and
release the corners. You should feel your
cheeks move under your i ndex fingers.
Visual ize the muscle under the cheek
pushing up each time you smile. Repeat
this movement twenty-fve times. On
the twenty-ffth smil e, strongly pul l the
upper and lower l i p away from each
other. Imagine that your cheeks are
moving out from your face towards the ceiling and
then exiting, l i ke two small balloons, through the
top of your scalp. Follow the energy i n your face.
Lec's gofor |c
Ti p: Dothe FaceTonertw|ce aday. |Iyou Iind thatyouareunderunusua| tens|onor
stress, do|tas oItenasnecessary. |Iyou Iee| an ache |n the|awareaaIterperform|ng
th|seerc|se, o| ow outoetweenyour| |ps(seep. 5| ).Th|ss| mp| e||tt|eactw||| re|ease
the |act|cac|d | nthemusc| eand shou| dg|veyouan | mmed|ateIee| | ngoIre||eI.
Z. Position your i ndex fingers a half an
i nch away from your face and then begin
to move them up i n front of the face,
toward the scalp area. This wi l l hel p you
to "move" the energy of the cheeks up
through the top of your head. Hol d this
position for a count of thi rty, while
looking up towards the top of your head.
Move your arms above your head. Follow
the energy i n your face.
J. Now, if you're lying down, raise your head an inch or so,
lifing your head with the front of your neck whil e keeping
your buttocks tightened. Hol d your head up, count to thirty
and continue to imagine that the cheeks are moving out and
up, exiting through the top of your head. Follow the energy
in your face with your mind. Keep your hands outstretched
above your head.
m : |PLLoL| LLLKIor lL l
Eerc|se5
Nose Toner
Benefits As | 've ment|oned prev|ous|y, ournosescont|nueto growthroughoutour
||ves.Thet|poIthenosedropsandw| densw|thage.Thegoodnosenewshere|sthat
the NoseTonereerc|seshortens and narrowsthe noset|p oyeerc|s|ngthedepres
sor septi musc| e. P| nocch| oshou| d have read my oook. |I he had, he cou| dhave kept
onoo| ngunt||the cows camehomeandnoonewou| dhaveknown. Do|ngth|seer-
c|se proper|y st|mu|ates o|ood and oygen I|ow throughout the upper | | p and nose
Method
I . You can do this exercise
whil e moving, or whil e sitting
up or lying down. My prefer
ence is to do it whi l e I ' m on
the phone. Assume the basic
position (see p. 50). Push the
tip of your nose up firmly with
your index finger.
Let's gofor |t
area. many oI my c| | ents have descr|oed a t|ng||ngIee| | ng around the nose. Th| s |s
goodoecause|tshowsthatthere| s| ncreased o|oodc| rcu| at|ontothatarea, wh|ch| s
whatyouwant.
Tip: DotheNoseToneronceaday and |Iyournose |sa| |tt|e |ongerthanyouwou|d
| | ke, or|I|t'sa | |tt|etoow|de, carryoutth|seerc|setw|ceaday. SomeoImyc| | ents
who have had a rh| nop| asty (nose |oo) report that do| ng th|s eerc|se Ior severa|
weekshe| pstog|vethe| rnoseamore natura||yscu| pted |ook.
Z.Flex your nose down by
pul l ing your upper lip down
over your teeth. Hold this
for a second before releas
ing the lip. Repeat thi rty-five
times. You shoul d feel the tip
of your nose push against
your finger each time.
Remember to keep breath
ing at a normal rate while
you perform these repeti
tions.
: |PLLoL| LLLKfor lLl
Eerc|se6
Mouth Toner
Benefits By work|ng the orbicularis oris musc| e wh|ch enc| rc|es the mouth, the
mouthTonerstrengthensthewho|emoutharea. ne oImymus| c|anc| | ents to|d me
that do|ng th| s eerc|se strengthened h|s mouth, g|v|ng h|m the ao|| |ty to p| ay h| s
tromoone |onger, wh|ch| nturn | engthenedh| scareer.
Method
I . This exercise should be
done sitting up. Assume the
basic position (see p. SO).
Press your l ips together. Do
notpurse your l ips and don't
clench your teeth. Push your
chin muscle up with your
finger. Press the l ips together
and keep the tip of your nose
pulled down by lowering your
upper l i p.
Lec's gofor |c
T| p: DochemouchTonercw|ceadayco screngchenyourmouch.Th| s|san ece||enc
eerc|secore||evechescressandcens|on manymencendcoho|d | nchemoucharea.
Z. Push your face forward and
your shoulders back. Keep
pressing your l ips together
until you can feel the lactic
acid burn (see p. 50) and then
count to thi rty before
releasing. Blow out between
your l ips (see p. 5 I ).
: |PLLoL| LLLKIor lL l
Eerc|se7
Smi l e li ne Eraser
Benefits Th| seerc|secan makea o|g | mprovement|n yourappearance. By ou| | d| ng
up the dilator naris anterior and the dilator naris posterior musc|es, you w| | | oe ao|e to
smooth outany deep creases as we|| as the age | | nesthat runIrom the nose to the
cornersoIthe mouth.
Method
I . This exercise i s most
effective when performed
sitting upright. Assume the
basic position (see p. 50).
I magine a dot i n the center
of your upper lip and a
corresponding dot i n the
center of your l ower lip.
Open your mouth and pull
the dots away from each
other as you form a long,
strong oval shape with your
mouth. Remember to keep
your upper l i p pressing down
on your teeth.
LCtS go for |t
T|p: Us| ng your powers oIv|sua||zat|on he| ps to |ntens|[ the |act|c ac|d ourn and
ass|sts | ndeve| op|ngthemusc|esmorequ| ck|y.Youshou| ddoth|seerc|setw|ceaday
Ioropt| mumresu|ts.
Z.Visualize a line of energy
moving from your mouth
corners moving up to the
sides of your nostrils. Use
your index fingers to fol l ow
this imaginary l i ne upward.
Then visualize that energy
beam moving back down the
imaginary line toward your
mouth corners. Repeat and
use your i ndex fingers to
follow and intensif this
imaginary energy. Keep this up
until you feel a burn i n the
smile line area. When this
occurs, pulse your index
fingers up and down quickly to
a count of thi rty. Afterward
blow out between your l i ps
(see p. 5 I ).
.
I |ACLBUl LOL Hfor m LM
Eerc|se8
Jaw Toner
Benefits Th| seerc|se oenetsthepterygoid internus musc| e|nthe|aw.Vork|ngth|s
musc| ew|| | he| ptogetr|dofdroopy|ow|sand w| | | ass|st|n eras|ngorm| n| m|z|ngthe
sagg| ng sk|n a|ongthe|aw| | ne. | 've oeen to|d oy some oImyc| |entsthatth|seerc|se
he| psa| | ev|atethepa|nIu|symptomsoItemporomand| ou|ar|o|ntsyndrome.
Method
I . The Jaw Toner is best done whi l e
sitting down. Assume the basic
position (see p. SO). Open your
mouth and roll the lower l i p i n
securely over the bottom teeth.
Pul l the corners of the mouth
towards the back teeth and roll
them i n tightly. Keep your upper lip
pressed frmly against your teeth.
To provide light resistance, place
your i ndex fnger on your chin.
Open and cl ose your jaw i n a slow
scooping motion, using the corners
of your mouth to open and close
your jaw. not your jaw hi nge.
I magi ne scooping up your favorite
ice cream with your "scoop."
Lec's go for | c
Tip: make sureyou scoopus| ngthemouth corners, not the|aw h| nge. Scoops|ow|y
andde| |oerate|y. | recommenddo|ngthejawTonertw|ceadayto he|p preventasag-
g|ng|aw| | ne.
Z. Pul l your chi n up about
a half an inch each time you
scoop. Scoop slowly and
concentrate. Perform this
motion until you get that
lactic acid burni ng
sensation i n your' jawline.
When you feel the burn,
hol d your jaw still while
visualizing the sides of your
face lifting up. Push your
face forward and your
shoulders back.
Concentrate on that
jawl ine burn. Count to
thi rty whil e hol ding this
position. Aferward blow
out between your l ips to
relax the area (see p. 5 1 ).
- i |PLLoL| LLLKfor lL l
Eerc|se
Face Strengthener
Benefits Th| s| s an etreme|ye6ect|ve eerc|seIor | ong, drawn narrowIaces.Th|s
onedoesn'tou| | dyourcheeks. | tw| | | w| denand|| | nthatdrawn |ook.
Method
I . This exercise can be done either
sitting up or lying down. I l i ke to do it
lying down because I feel I can visualize
the sides of my face expanding more
easily in this position. Assume the basic
position (see p. 50). Open your mouth,
pul l the corners of your mouth toward
your back teeth and roll them in tightly.
Keep your upper l i p pressed down
firmly against the upper teeth. Now
visual ize big, fat cheeks coming out of
the corners of your mouth. See these
fat cheeks fi l l i ng i n the gaunt area of
your face. Position your fingertips at the
corners of your mouth while making
smal l ci rcular motions on your face. This
will mentally help you to "expand" the
sides of the face. Continue making these
smal l , ci rcular motions.
Lec's go Ior | c
Ti p: |Iyou Iee| yourIace |sw| dea| ready, you can deIi n|te|y sk|pthe Face Strength-
ener. therw|sedo th|seerc|setw|ce aday.
Z. When you begin to feel
the muscl e widen, sl owly pul l
the hands away from your
face while continuing the
circular motions. When you
begin to feel the lactic acid
burn on the sides of your
face, make quick circles with
your fingers to intensif the
energy. Continue to do this
for a count of thi rty. Relax
and blow out between your
l ips (see p. 5 1 ).
Z : FACLBU| LOL Hfor mL M
Eerc|se | 0
Facel ift
Benefits The Face| |It narrows, ||Its and tones yourIace. |teerc|ses the buccinator
musc| e, andthereIore |n t|mew| | | | ncreaseIac|a| musc| etone. |IyourIace |s narrow
a| ready, you shou| d st| | | doth|s eerc| se oncea day as |tw| | | keep the s|des oIyour
Iacetoned.
Method
I . You can do thi s exercise sitting up or
l yi ng down. Personal ly, I l i ke to do it lying
down because I fi nd it reverses the pul l of
gravity and makes it easier to do. Assume
the basic position (see p. 50). Open your
mouth and forceful l y roll your lips over
your upper and lower teeth. Pul l the
corners of your mouth i n toward your
back teeth and roll them i n tightly. Place
one hand on each side of your chi n, then
sl owly move your hands up along the sides
of your face, ending with the palms of
your hands at eye level, as you visualize
your face l ifting. Use the power of your
mind to help you do this exercise and
visualize the sides of your face moving
upward and outward, past the jawl ine, to
the top of the head. Follow the energy i n
your face.
Lec's gofor |c
T|p:Dotheface| |fttw|ceaday|fyou haveaheavyfu| | face. Do|tonceadayforgen-
era|ton|ng|fyourface|snarrow. (| fyou'renotsurewhetheryourface|sw|deornar-
row, askagoodfr| end.)
Z.Hol d the position until
you feel the lactic acid burn
on the sides of your face.
When you achieve the
burn, count to thi rty. Relax
and blow out between
your l ips (see p. 5 1 ).
. i |ACLBU| LOLHfor m LM
Eerc|se | |
Doubl e Chi n Toner
Benefits Th|seerc|seworksto strengthentheplatysma musc| e. | t |sgreatIorrm-
|ngthe ch|n, neckand |aw| | ne. | tcangreat|yreduce douo|e ch| nsand, | nsomecases,
make them a| most|nv|s|o|e.
Method
I . Assume the basic position
(see p. 50) and sit tall and
straight with your chin held
high. Close your l ips and
smile strongly (a smi l e
without your teeth showing).
Place both hands at the base
of your throat over your
collarbone and pul l down
slightly on the skin with a
frm grip. Roll your eyes
upward toward the top of
your head.
LCt'S gofor |t
Tip: Do the Douo| e Ch| nTonertw|ce a day and, |Iyou Iee| you have a douo| ech| n
proo| em, youcandoth|seerc|sethreet| mesaday.
Z.Tilt your head back,
count to three, then
release. You shoul d feel a
strong pul l on your chi n
and neck muscles. Repeat
this movement thi rty-five
times. Then do the exercise
looking over your right
shoul der thi rty-five times.
Afterward, look over your
lef shoulder and do the
exercise a further thi rty
fve times.
& : |ACLBU| LOLHfor mL M
Facebui l der i n the car
Because|t's | mportantIoryouto ach|eveyourgoa|sandbecause | knowmostoIyou
havebusyschedu| es, | 'veadapted a|| oItheeerc|sessothatyoucan dothem | nyour
carwh| | e dr|v|ng home, to work, to the gym orwherever. A|| the eerc|ses can be
done eas||y and saIe|ywh| | e dr|v|ng, ecept Ior the EyeTonerand the Lower Eye| | d
L|Itwhich must only be practiced at a red traffic light or while the car is station
ary. BecareIu|andmakesureyouwatchtramc | |ghtsandareawareoIotherveh|c|es.
Remember: Donotendangeryourse|Iorothers.Takegreatcarewh| | eyouaredo| ng
Facebu| | d| ngeerc|ses |n the car even wh| | edr|v|ngatvery |owspeeds.
Careerc|se | Eye Toner
Doth| swh| | ewa|t|ngIorthe ||ghtsto changeorwhenyou are stat|onary. P|aceyour
| ndeIingers between yourbrows and pos|t|onyourthumbs atyourouter-eye cor-
ners. ForceIu| |ysqu|ntupw|ththe|owereye| | d. Nowho|dthesqu| ntwh| | esqueez|ng
youreyesshutt|ght|y. CounttoIorty, then re|ease. | IyouareatatraIc | |ght, have a
qu| ckpeepw|thoneeye everyIewsecondsto see|Ithe ||ght haschanged.
Careerc|se2 lower Eyel i d lift
Th| s |san |dea| eerc|seIorwhen you are stat|onary, Ioreamp| e |Iyou are stuck | n
tramc. P|aceyour| eItthumbattheoutercorneroIyour| eIt eyeandyour|eIt| nde
Iingeratthe outercorneroIyourr|ght eye. Squ|nt up strong|y w|th your|owereye-
| |dsandho| dthe squ| nt. CounttoIortywh| | ekeep|ngyouruppereye| | dsw|de open.
Then p|ace your thumb and | nde Iinger atyour | nner-eye corners. Squ| nt up and
then ho|dIora countoIIorty. Re|a.
Lec's _O !Or |c
Careerc|se J Eyebrow lift
P|acethe thumband | ndeIingeroIonehandabove each brow, |n the m| dd| eoIthe
Iorehead and pu| | your ngers down sothattheyare above your brows. Push your
eyebrows up and re|easeve t|mes.Then ho| d your brows up, keep|ngthe ngers
pu| |ed down.You' | | Iee| a band oIpressure bu| | d up across yourIorehead. Ho| d and
counttotwentywh| | epush| ngawayonyoursteer|ngwhee|w|ththeotherhand.Th|s
movement|ntens|Iiestheenergy.
Careerc|se4 Face Toner
P|acethethumband |ndeIingeroIonehandontopoIeachcheek. penyourmouth
and pu| | your upperand |ower ||ps away Irom each other, thusIorm|nga|ong, strong,
ova| shape. Keepthe |ongova| shape oIthe mouthstrong-that's |mportant.A|so keep
your upper| | ppresseddownIirm|yaga|nstyourteeth. Sm| | ew|thyourmouthcorners
andthen re|ease. Repeattwenty-Iivet|mes. Eacht|meyoushou| dIee| yourcheekmus-
c|esmoveunderyourIingers. UsethepoweroIyour|mag|nat|ontov|sua||zethemus-
c|es push|ng up under yourcheeks.A|so, each t|meyou sm| | e,w|thyourother hand,
pushthesteer|ngwhee|awayandthenre|easeto|ntens|[theenergy. nthetwenq-
I|Ith sm| | e, IorceIu||ypu| | the upper and |ower | | paway Irom each other. S| ow|y move
yourthumband |ndengeroI|yourcheeksand uptowardstherooIoIthecarasyou
v|sua||zethes|desoIyourIace| |It|ng. Keepyourupperand|ower| | pspu| |edawayIrom
eachother. Ho| dand counttoIorty. Re|aandb|ow outbetweenyour| | ps(seep. 5 | ).
Careerc|se5 Nose Toner
Useyour| ndeI|ngerto pushthet|poIyournoseupandho| d|trm| y| np|ace. F|e
your nose down by pu| | |ngyourupper| | pdown overyourteeth. Ho| dth|s pos|t|on
Iorasecond beIore re|eas|ngthe| | p. Repeatth| rty-Iivet|mes.You shou| dIee| thet|p
oIyournosepushaga|nstyourIingereacht| me.
: |ACLBUl LOLHfor m LM
Careerc|se6 Mouth Toner
Press yourupperand |ower | | ps together, Iocus|ngonthe center oIthe | |ps. Do not
purse them. A|so oe sure not to c| ench your teeth. Push your ch| n musc| e up w|th
your|ndeIingerandpush aga|nstthe steer|ngwhee| w|thyourotherhand.Th|sw| | |
|ntens|[the res|stance and | ncrease the oeneIit oItheeerc|se. Ho| d the pos|t|on
unt|| you can Iee| a ourn |n the centeroIyour | | ps, then countto th| rty. Re|aand
o| ow outoetweenyour ||ps (seep. 5 | ).
Careerc|se7 Smi l e li ne Eraser
Pu| | your upper and |ower | | ps away Irom each other to make a | ong, strong, ova|
shape.V|sua||zea | | neoIenergy, mov|ngIromyourmouth corners up tothe s|desoI
your nostr||s. Use yourthumo and | nde Iingers to Io| | ow th|s | | ne upward. Net,
v|sua| |ze that energy oeam mov|ng oack down that | mag|nary | | ne towards your
mouth corners. Keep repeat|ng th|s energy movement up and down, us|ng your
thumoand |ndeI|ngertoIo| | owand | ntens|Iytheenergy. Doth|seerc|seunt||you
Iee| the ourn, pushaway on the steer|ngwhee|, then pu| seyourthumoand |ndeIin-
gerup anddownIoracountoIth| rty. Re|a.
Careerc|se8 Jaw Toner
penyourmouthandro| | your|ower| | p| nt|ght|yoverthe|owerteeth. Pu| | thecor-
nersoIyourmouthtowardyouroackteethandro||them| nt|ght|y. Keepyourupper
| |p pressed downIirm| yaga|nstthe teeth. P| aceyour |ndeIinger on yourch| n Ior
res|stance.Cpen and c| oseyour|aw |n as| ow, scoop|ngmot|onus| ngthe cornersoI
your mouth, not your|aw h| nge. Push away on the steer|ng whee| each t|me you
scoop. Cont|nuescoop|ngunt||youIee| the|act|cac|d ourn. VhenyouIee| theourn,
ho| d your |aw st||| | n th| s pose and cont| nue push| ng on the steer|ng whee| wh| | e
count|ngtoth| rty.Then re|a.
lec's gofor |c Q
Car eerc|se Face Strengthener
pen your mouth and pu| | the corners towards your oack teeth, ro|||ng them | n
t|ght|y. Keepyourupper | | pI|rm|y pressed down aga| nstyourteeth.V|sua| |ze o| gIat
cheeks com|ngoutoI the corners oIthe mouth. Pos|t|onyourthumoand |ndeIin-
geratthecorners oIyourmouth and make sma|| c|rcu|armot|onsonyourIace. Th|s
w| | | he|pyoutomenta||y'epandthes|desoIyourIace. Cont|nuemak|ngthesma| | ,
c| rcu| armot|onsunt| |youoeg|ntoIee| themusc| ew|den.Vhenth|shappens, s| ow|y
pu| | the Iingers away Irom your Iace wh| | e cont| nu| ng the c| rcu|ar mot|ons. At the
same t|mew|th the other hand push aga|nstthe steer|ng whee| Ior add|t|ona| |nten-
s|ty.Vhenyou oeg|ntoIee| the |act|cac|d ourn | nthe s|des oIyourIace, makerap|d
c|rc|es w|thyourIingersto |ntens|[ and enhancetheenergy. Counttoth| rty oeIore
re|a|ng. Re|aando|ow outoetween your| | ps.
Careerc|se | 0 Facel i ft
pen yourmouth and IorceIu| |y ro|| your | | ps over yourteeth. Pu| | the corners oI
yourmouthtoward youroackteeth and ro||them |n t|ght|y. Now v|sua||zethe s|des
oIyourIace mov|ng up and outward, pastthe|aw| | ne, to thetop oIthe head. Push
yourIaceIorward andyourshou| dersoack. Cont|nue mov|ngth|s menta| energy up
a|ongthes|desoItheIaceunt|| youIee|the ourn, then push awayIromthesteer|ng
whee| . Ho| dthatpos|t|onandcounttoth| rty-Iive oeIore re|eas|ng.
Careerc|se | | Doubl e Chi n Toner
S|tupstra|ghtw|thyourch|nhe|duph|gh.Takecarenottoho|dyourch|nsoh|gh, how-
ever, thatyou d|sruptyour| | neoIv|s|on. C|oseyour||ps and sm||ew|th yourupper||p.
P|aceonehandattheoaseoIyourthroat, overtheco||arooneand pu|| down s||ght|yon
thesk|n.T||tyourheads/ght|yoackwardandIorward.You' | | eper|enceastrongpu| | on
thech|n andneckmusc|es.T||tyourheadoackwardandIorwardth| rty-Iivet|mes.
I
a
c r
ti

aSI S
I
F
ormostmen, sk|ncare|sst| | | prettyoas|c.Youshave, hop |ntheshower, |atherup,
wash yourIace w|th shower soap and you're o6and runn| ng. Ve| | , Ior a| | you
twent|eth-century guys out there, here's an update Irom the twenty-I| rst century.
Un| essyouwantto | ook| | keawa|k|ngs|aooIoeeI|erky, you'rego|ngto have totake
much oetter care oIyour sk|n than you prooao|y have oeen do| ng.Yoursk|n doesa
great |oo oItak|ng care oIyou. Don't you th| nk|t's t|meyou d| dthe same Ioryour
sk|n, espec|a||ythesk| nonyourneckandIace|Vhen you n|sh read|ngth|s chapter
you'reden|te|ygo|ngtowant totakeoettercareoIyoursk| n,espec|a||ythesk|nthat
shows the most.
mostoIusare oornw|th norma| hea|thysk|n, outgenet|csand ||Iesty|echo|ces
candramat|ca||ycomprom| seoothourownandoursk| n'swe||-oe|ngasweage.Vhat
you put |nto your oody, as we|| as how you treat |t, |nI|uences your sk|n's hea|th,
co| orand teture.Vh| | e some oIus oov|ous|y have a hea|th| er | |Iesty|ethan other
peop| e, |t's nevertoo|ateto | mprovethehea|thandv|ta| |ty oIyoursk| n. An o|d Bud-
dh|stsay|ngstatesthatthehuman oody|satemp|e.Don'tdesecrate |t.
Sk| ncare bas| cs and anc| ag| ng
Faceou| | der|sthe keyto he| pyou un|ockayouthIu| appearance, outthereare
other th| ngs you can do, | ncon|unct|on w|th the eerc|ses, that w| | | acce|erate the
progress towards the youthIu| appearance you want (and can den|te|y have). Th|s
chapterw||| out| | nesomeoItheth|ngs necessaryIorahea|thy| |Iesty| eprogram.
|n caseyou haven't not|ced, thegroom|ngthatwomenhaveoeen pract|c|ngIor
centur|es|snowcatch| ng on o|gt| mew|th men. men who oe|ongto'Generat|on7,
'Generat|on Y, the 'New Generat|on, the 'me, me Generat|on, the 'Baoy
Boomers-you name |t-are a| | | ump|ng aooard the Groom| ng Epress | n droves.
And there are p|enty oIproducts at the|r d|sposa| now. Sk|ncare |ot|ons, ha| rcare
products, ant|ag|ngsupp| ements, oodycare products and tann| ng |ot|ons a| | des|gned
spec|Iica||yIor men are noww| de|y ava||ao|e. many men are now aware oIthe Iact
that |Iyou wantto make |t o|g, you have to makea o|g e6ort.
Skin specifics
Thesk|n|stru|yanamaz|ngorgan. |t's | | keanever-v|g||antoodyguard,t|re|ess|ystand-
|ng watch over the oody's we||-oe|ng around the c| ock. verworked and under-
apprec|ated, |tre|ent|ess|yIi|tersoutd| rtandto|ns| nthea| r. | ta|sodoes|tsoestto
ward o6the sun's dangerous rad|at|on. | tcompr|ses aoout | 5 percent oI our tota|
oody we|ght. The appro|mate chem|ca| compos|t|on oIthe sk| n (Ior anyone who's
gett|ngreadytogo onaqu| zshow) |sasIo| | ows.water 70percent, prote|n 25. 5per-
cent,| | p| ds2percent,tracem| nera|s0.5percentandeveryth|nge|seaoout2percent.
How the skin ages
| nthe med|ca| and sc|ent|Iiccommun|t|es, there |s no quest|onthatthewaywetreat
the sk|non ourIacesages usmorequ|ck|ythan theactua| ag|ng process|tse|I.Agood
case| npo|nt|sthatuo| qu|touscowooy, themar|ooro man. He'sspentyearsandyears
|n thesun. You know he doesn'tuseasunscreen. Hewou| dn'toe caught dead us| nga
sunscreen. He |ooks | | ned and weather-oeaten and the sk|non h|sIace resemo| esthe
:,
i
|PLLoL| LLLK for lLl
Tanni ng
UV(u|trav|o|et) rad|at|onIromthesun|sthema|ncauseoIsk|ncancerTo comp| |cate
matters,therearesevera|typesoIUVrays. UVArays(theag|ngrays)penetratedeep
|ntothesk|n, caus|ngcerta|n sk|n a|| erg|es aswe||as prematurewr|nk|| ng. UVB rays
(the ourn| ng rays) don't have the sk|n penetrat|ve ao| | |ty that UVA rays do, outthey
ournthe sk| n, wh| chtr|ggers the oody's deIense mechan|smto produceme|an| nand
rush |tto thesk| n'ssurIace. me| an|n|sthe p|gmentthatdarkensthesk|ntoprotect|t,
|n e6ect creat|ng a tan. |t's | ron| c that the oody knows what's oest Ior |tse|I and
des|gnstact|cstowardo6dangerwh|| etheownersoItheood|esdon'thavethesame
commonsense.Pgreatmanypeop| econstant|yputthe| rood|es| nharm'swaydueto
|gnorance or poss|o|y| ust dueto an att|tudethat'a ||tt|e o|t oIth|sanda | |tt|e o|t oI
thatwon'thurtme.Vrong. Hurt| sn'tastrongenough word to usehere.Trybig or
mega-hurt. Betteryet, usetheword destroy.
|t'sv|ta||y| mportanttorememoerthatwe can oedamagedoyUV rad|at|onIrom
dev|ces such as sun | amps and tann| ng oooths. Ve have a| | oeen cond|t|oned to
adm| rea tan and manypeop|est| | | oe| |eve |t |s hea|thyandattract|ve. | nIact, atan |s
eact|y the oppos|te oIhea|thyand attract|ve. urancestors knewthat.They cov-
ered up o|gt| me. Hav|ngatan oack |n the o| ddayswas notcons|dered coo| ata| | . | n
Iact| twas cons| dered |ack|ng| nreIi nementanda symoo| oIoe|ng|owerc|ass.AIter
a| | , on|ythe|owerc| assesearneda||v|ngto|||ng| nthesun. Be|ngastan-Ireeas poss|-
o| ewasprest|g|ous. Notanymore, apparent|y.The | mage oIsun-tanned |nd|v|dua|s,
|ook|nghea|thyand prosperous, prooao|y or|g|nated | n Ho| |ywood | nthe |40s and
that |mage has rea||ytaken ho| d and |s hardtoshake. | ' m a|ways tota||yo|ownaway
when someone te| | s me that they are go|ng to a tann| ng oooth oecause they don't
havet|meto s|t |n the sun orgotothe oeach. |t's | | kethey're say| ng,'| wantto rea||y
damage my sk|n and | want to do |t now." |t's a| most | | ke stand| ng |n Iront oI a
m| crowave oven, shout|ng,'Hurry up. Hurryup. Howqu| ckdoyouwant|t'
Sk| n care bas| cs and anc| ag| ng
Tann|ngooothsandthesunooth |nI||ctthesametypeoIUVdestruct|on onthe
sk|n.Tann| ngoooths| ustIast-Iorwardtheprocess. Bothsourcesth| ckenthesk|nona
permanent oas|s, a process the med|ca| commun|ty reIers to as photoag|ng. Th| s
abso|ute|y needs to oe avo| ded |Iyou don't wantto end up | nyourdermato|og|st's
oIce, hav|ngsk| n cancerszapped oI|yourIace.That's youroestcase scenar|o.That
andwr|nk|es.Theworstcasescenar|owou| doeend| ngupasamoro| dstat|st|c--ne
oIthemanythousandsoImen whoshootthrough eachyearIrom sk|n cancer.
Sun damage
The |ntrus|ve penetrat|on oIUVrays causethe cosmet|c ravag|ngwe ca|| ag|ng. The
rays oIthe sun cont|nua| | y un| eash mo| ecu| ar mutants ca||ed'Iree rad|ca|s,' wh|ch |
d|scuss|n depthon pageJ. Thesun'sraysa|sowreakhavoconthe prote| nsthatnor-
ma||ykeepyoursk|n smooth,I|e| o| eandstrong.Th|scarnageresu|ts| na| | theth|ngs
weassoc|atew|thag|ng, name|y.dry, wr|nk|ed,sa@|nguneven sk|n, d| sco| orat|on,age
spots and an ece||ent chance oIdeve| op| ng some type oIsk| n d|sorder that cou| d
| ead to oasa| ce| | carc| nomas (s| ow-grow|ngsk| ncancers), squamousce| | carc|nomas
(Iaster-mov|ng sk|n cancers) or me|anomas (turoo-charged sk|n cancers that can
qu| ck|yspreadto otherorgans oI theoody, oItenw|thIata| resu|ts).
Basa| and squamous ce|| cancers or|g| nate on the areas oI the sk|n most
eposedtothesun. TheIace,head, neck,armsandhandsarethemostcommons|tes
Iortheseaonorma||t|es. However, |tshou| doenotedthatsk|n cancerscanoccurany-
whereonthe oody.That's whyyou shou| dseeyourIam| |y doctor | mmed|ate|y|Iyou
spotany k|nd oInew mo| eor detecta change | nan e|st|ngone. You shou| d doth|s
even |Iyou have not oeen a sun worsh| pper. You shou| d oe part|cu|ar|ywatchIu| |I
you're Ia| r-sk|nnedw|th ||ght-co|oredeyes. Rememoera|sothatv| rtua||ya|| sk|n can-
cers can oe cured |Ithey are d| scovered and oroughtto a dermato|og|st's attent|on
oeIorethey've hada chancetogrowandspread. Bev|g||ant. |tcou| dsaveyour| |Ie.
- i |PLLoL| LLLKfor lL l
Here are several sun sense suggestions for protecting your skin:
I . Avo| dthemostharmIu|rays oystay|ngoutoIthesunat| eastoetweenthe
hours oI | 0amand Jpm. You don't havetooesunoath|ngtogetmegadoses
oIsundamage. 0ver70 percentoIsundamagetothe sk|n |s| ncurreddur|ng
common, everydayact|v|t|essuchasdr|v|ngandwa|k|ngtoandIrom
yourcar.
Z.A|ways weara protect|ve |ayeroIsunscreen w|th at | easta m| n| mumSPF
th| rty rat|ngtowardo6UVrad|at|on.
J. A|ways protect yourIace w|th a w|de-or| mmed hatand wear po|ar|zed
sung|assesdes|gnedtoprotectyoureyesIromtheharmIu| UVrad|at|on. |t's
a|soaverygood|deatoweara|oose, | |ghtwe|ght|ong-s| eeved sh| rtand |ong
trouserswhenout| nthesun. |tmaynotoetheTommyBahama|mageyou'd
| | ketopro|ect, out |tsureoeatsgo|ngto the doctor |aterdownthe| | new|th
ser|oussk|n d| sorders.
Nutriti on and suppl ements
just aoouteveryg|r| | 've ever known has oeen on a d| etatonet|meoranotherand
theydon'twork. Tot|e F|e| ds once sa| d, | 've oeen on a d| etIortwo weeks and a| | |
|ost |stwoweeks'' | |ovethatsay|ng. How many oIyouguys havetr|edto |ose aIew
poundsandd| dn't|oseanyth|ng, espec|a||ynotyourappet|te|Ve a| | needtokeepthe
Io| | ow|ng |n m| nd. Ba|anced nutr|t|on and eerc|se are ooth v|ta| |ngred|ents Ior a
hea|thy | |Iesty| e. Speak|ng oI nutr|t|on and eerc|se rem| nds me oI someth|ng |
ooserved nottoo | ongagowhen | was at my gym. | saw a man wo|Iing down a o|g
oage| | nthe snackoar. F|Iteen ortwenty m| nutes |ater, | sawthe sameIe| | ow on the
treadm| | | , sweat| ngupa storm. He oov|ous|ywas notaware oItheIactthath| soody
wou| dn'toed| pp| ng| nto h|sstoredoodyIat unt||every|astgramoIcaroohydrate [h| s
o|goage| conta| nedoverJ00ca|or|es-a| | caros) hadoeenournedup.Th| strans|ates
| nto that man oe| ng on the treadm| | | unt|| the cows come home, dr|pp|ng sweat,
wr|ng|ngwet andwonder|ngwhy h| s | ove hand| es weren'tgett|ngany sma| | er. Eer-
bk| C3|C O3S| CS 3C 3\| 3_| _
c|s|ng|s| mportant out you have to rememoerto eatsmart, too. E|theronew|thout
theotherwon'tgetthe|oodone.
Fat and sugar: The facts
Ve maynot| | keth|sIact, out|t'sest|matedthateachandevery oneoIus|soornw|th
morethantwenty-threeo| | | |onIatce| | s.TheseIatce| | scangeto|ggerwhenweeatthe
wrongk| ndsoIIoods.Theycan a|sogetsma| | er|Iweeatther|ghtk| ndsoIIoods, so
whatweeat|sparamounttoproperwe|ghtstao| | |zat|on. EveryoneneedssomeIat |n
the| rd| et, outeventhoseoIuswhoactua||ydotryto regu|atetheIatweeatgetway
toomuchIrom h| ddensources.Ve needtoIerretouttheh| ddenIats andsugarsour
Iat ce| | s|ovetostore.
No one who |sser|ousaooutahea|thy | | Iesty|ewou| dpurpose|yeatthewrong
Ioods oecause they are aware that th|s w| | | acce|erate we|ght ga|n and the ag|ng
processaswe|| assaootagethe| rhea|thandtnessprogram. However, manyoIusare
consum|ngtoo muchIatandsugarunknowingly. Therearesomeverywe||-h|ddenIats
andsugars | nthemostun| | ke|yp|aces. |t's not| ustCokethatconta| ns|ots oIca|or|es,
Ior eamp| e. Fructose (Iru|tsugar) occurs natura||y | n Iru|t and | sgenera||y cons|d-
ered to oe a hea|thy suostance. However, one 8 oz. g|ass oIorange | u|ce conta|ns
aoout J0grams oIsugarand over |J5 ca|or|es. Dr| nk|ngtoo much Iru|t| u| ce on a
regu|aroas|s can wreak havocw|thyourd| et.
Cerea|s can oe another source oI sugar, a|ong w|th oreads and pastr|es. Eat
enough oI these |tems and you' | | end up mak|ng the P| | | soury Doughooy | ook
anore|c. And the net t| me you're prow| |ngthe supermarket, check out some oI
those'Iat-Ireecakesandcook|esyou'veoeen |oad|ngupon |ate|y. Read the |aoe|son
the packets. They may oe | ower| nIat, outtheyarehard| yIat Iree. And whataoout
those |ow-Iat meats | n the de|| sect| on|Theymayoe |ower | nIat than the standard
vers|on, outa horr|[|ngnumoeroIthe|rca|or|esarest| | | der|ved Irom Iat.A|so, you
needtooewaryoIm| | k.Themed|ca|commun|ty used tosaythatyoushou| ddr| nkat
H : |ACL BU| LOL Hfor m LM
|east three g|assesoIm| | kaday. Notanymore. m| | kmay oehea|thy and you seeath-
| etes and ce|eor|t|es endors|ng |t, w|th the| r cute ||tt|e m| | k moustaches, out you
won'ts| | mdown |Iyou dr| nk|t, even |Iyou dr| nkthe |owIatvar|ety.
Good nutrition
A d| eth|gh | nIat, sa|torsugaryIoodsden|estheoodythe nutr|ents |tneedstoeI|ec-
t|ve|you| | dmusc| easwe||astogeneratetheenergyandenthus|asmnecessaryIordo|ng
Faceou| | dereerc|ses.Atyp|ca|Vestern d| et a|so qu|ck|yadds uns|ght|y ou|ges |n var|-
ous, most|y h|gh|yv|s|o|e, oody | ocat|ons and, as a resu|t, the second Iastest-grow|ng
p|ast|c-surgery procedure Ior men |s | | posuct|on. There has oeen around a Iour-Io|d
| ncrease| nthenumoeroI| | posuct|onstak|ngp|ace|ntheU.S. s|nce | 2. |Iyourgoa||n
| |Ie |sto oecomeaIrequentIiture | na p| ast|csurgeon's oIce, say|nghe||otoh|scan-
nu| aor |aseronaregu|aroas|s, then keep|oad|nguponthesa|t,Iatandsugar. justdon't
Iorgetthat||posuct|onsurgery|snotmuchIun, Ioryouoryourwa||et.
However, |Iyourgoa| |sto ou| | dstrong, support|veIac|a|and oodymusc|esand
toga|n a smooth, c|earcomp| e|on wh||e ser|ous|ys|ow|ngdowntheag|ng process,
you need to oecomeaware oInutr|t|on. The s|gn|IicanceoIa oa|anced d| et |sthat|t
prov|desthe oody w|th the essent|a| nutr|ents |t needsda| |y, | nc| ud| ngv|tam|ns, m| n-
era|sandtracee| ements.
You shou| d eat one totwoport|ons oIgood-qua| |ty prote| n each day. Choose
|eanch| cken, turkey, sh, oeeIoreggs. Prote|n|sneededIorgrowthandrepa|roIthe
connect|vet|ssuesw|th|nthesk|n.Vegetao|esandIru|tsh|gh | noerarea|ways asaIe
cho| ceIora hea|thy | |Iesty|e, so try to eatIive port|onsaday. Thev|tam| nsand m| n-
era|s |n Iresh Iru|ts and ve@|es aregreatIorIeed|ngyoursk|n and Iorass|st|ngyour
oody| nou| | d| ngandrepa|r|ngce| | s. manynutr|t|ona|stud|essupporttheIi nd| ngsthat
v|tam| ns C, E and A, p| us m| nera| s such as se| en| um and z| nc, he| p to comoat the
oreakdown oIco| | agen and e| ast| n, thesk| n's support|ngand connect|vet|ssues.
As we|| as avo|d|ngIoods that conta|n saturated Iats orsugarswheneveryou
bk| C3|C O3S| CS 3C 3t| 3_| _
can,you sHou| da|soeerc|secaut|onwHenseason| ngIoodw|tHsa|t. Sa|tmakesyour
oody reta| nwaterandcan makeyourIaceand oodypu6up o|gt| me. Trytoremem-
oer tHattHe two ma|n |ngred|ents |n sa|t (sod| um and cH| or|de) are dead|y to tHe
Human oody oytHemse|ves. Fortunate|ytHey neutra||ze eacH otHerwHentHeycome
togetHertoIorm sa|t.You cansuost|tute Herosand sp|ces | n p|aceoIsa|tIorI|avor|ng
and you w||| get more tHan enougH sa|t | n your da||y d|et to sat|s[ your oody's
requ| rementsw|tHoutadd|ngones|ng|esHakeoIsa|ttoyourIood. KeeptHat | nm| nd
wHenyouHavetHesa|tsHaker| nyourHand.
Water
'Vater, water everywHere, nor any drop to dr| nk,' cr|ed tHeAnc|ent mar|ner | n
Samue| Co| er|dge'smaratHonpoem.THemar| nerwasout| ntHeocean,| owondr| nk-
|ng water, |n deeptrouo| e and He knew |t. He no douotwas aware oItHeIacttHat
water |s a Iundamenta| e|ement oI Human ||Ie. |t |s tHe un|versa| so|vent, a|d|ng | n
d|gest|onandaosorpt|on oIIood. | ta|socarr|es nutr|ents andoygentoeveryce| | | n
ouroody, wH| | eI| usH| ngoutto|nsandotHerwastes.
Water offers the body numerous benefits, incl uding the fol l owing:
Suppress|ngtHeappet|te
Ass|st|ng|n tHe metaoo| | smoIstored Iat
Reduc| ngIat depos|ts |n tHe oody
Re| | ev|ngI| u| dretent|on
Reduc| ngsod| umou| | d-up
ma|nta|n|ngpropermusc| etone
R| dd| ngtHeoodyoIwastes andto|ns
Re||ev|ngconst|pat|on
Regu|at|ngtHe oody's coo||ngsystem.
Consum| ngat|east e|gHtg|asses oIwatera day Hasoeen a mantraIor manyyears,
and Iorgood reason. Dr| nk|ngtH|samountoIwaterw| | | He| ptokeepyoursk|n c|ear
W i |ACLBU| LOLHfor mL M
andass|st| nkeep| ngyourmusc| esandsk| ntonedandhea|thy. | n sp|teoIaIewunIor-
tunate, h|gh|ypuo| | c|zed deaths oIath|etes dueto dehydrat| on, mostwe||-| nIormed
coaches and sportsmen knowthatnooody shou| d avo|d I| u|ds wh||e eerc| s| ng. | n
Iacthydrat|on| s aoso|ute|yv|ta|IorpeakperIormance.Vhenyoueerc| se,youmust
oe we| | hydrated oecause water |s needed to store g|ycogen, the Iue| musc|es
requ| retoconvertprote|n|ntonewmusc| e. P|enty oIwater |sa|soneededtokeep
the oody reasonao|y coo| dur| ng eerc| se. Vater transports e| ectro|ytes (the d|s-
so| ved chem|ca|s that carry e| ectr|ca| messages oetween the nerves and musc|es)
and |t | uor|cates the|o| nts.V|thoutenough water, musc|es w| | | shr|nk | n s|ze, the
nerve s|gna|sw| | | scramo| e, nutr|ents w||| reach the| rdest|nat|on more s| ow|y, mus-
c| econtract|onsw||| weaken andtheresu|tw||| oethatath|et|cperIormance|scom-
i
prom| sed.
You ||tera||yare whatyoudr| nk. A| | youguys shou| d deve|op a'dr| nk|ngp| an
and | ' m notta|k|ng aooutthe oneyou prooao|y put |nto e6ect | n co| |ege. Here are
somesuggest|onsIorasensible water-dr| nk|ngp| an.
I . Asa m| n| mum, trytodr| nke|ghtg|assesevery day. Stud|eshave shown repeated|y
that |Iyou are overwe|ght, accord|ngto the average he|ght and we|ght compar|son
charts, you shou| d dr| nkoneetrag|ass oIwaterIor everytwenty-ve pounds you
carry overyourrecommendedwe|ght.
2. Try oott|ed m| nera| water, wh|ch conta|ns Iewer to| ns than tap water | n most
areasoIthecountry, and |shea|th|erIoryou.
l. Dr| nkoneortwog|assesoIwaterwhenyouwake up | nthemorn|ngandanother
one ortwo| ust oeIoreyougoto oed.
4. Keepa coup| eoIoott|esoIwater onyour deskand tryto dr| nkthem dur|ngthe
day.
5. Hememoerthat |t's oetterto dr| nkwaterco| d. |t's aosoroed more qu|ck|yand |t's
supposedto ourn moreca|or|esth|sway.
6. |Iyou aren'tdr| nk|ngenoughwater, youroodyw| | | oeg| nto reta|n waterto com-
Sk| ncare bas| cs andant| ag| ngM
pensate Iorwhat |t|ntu|t|ve|y knows to oewater shortage.To e| | m| nate I| u|d reten-
t|on, dr| nkmorewater, not|ess.
7. make a consc|ouse6ortto sk|pthe Cokes, Iru|t| u|cesand cups oIteaand co6ee
wheneverposs| o| e. Theyarewateroand|tswho stea| |argequant|t|esoIwaterIrom
the oody|n ordertoIac| | |tatethe|rown d|gest| on.
8. |t'sa| so| mportanttosteerc|earoIa| coho| . Sorrytooethepartypooperhere,out
a| coho| actsasad| uret|candactua||yacce|erates oodyI| u| d|oss.Th|sresu|ts| ndehy-
drat|on, wh| ch |s the ma|n cause oIa hangover. Vhen you do dr| nk a|coho|, dr| nk
p| entyoIwater, too.
. Don'tdr| nkwaterth| rty m| nutes oeIore, dur|ngoraIteramea|.Vaterd| | utesthe
d|gest|ve process.
Theoottom| | ne|sthatwater|sthe s|ng|e most| mportant nutr|entyoutake | neach
and everyday. |t'sIat-Iree, cho| estero|-Iree, |ow |n sod| um, ca|or|eIree and |ttastes
great.
Antiaging supplements
BeIore |ta|kaooutant|ag|ngsupp| ements, | oe| | evethateveryoneneedstooeIam| ||ar
w|thatheoryproposed| n | 54oyDr. Denham Harmon, wh|ch|sa| mostun|versa||y
accepted oythe med|ca| commun|tytoday. Dr. Harmon'stheorygoesd| rect|ytothe
heart oIthe ag|ng process, wh|ch occurs | n every human oe|ng. He stated thatthe
oodyconta|nswhatheca||edIreerad|ca|s.TheseunIr|end|y||tt|eatomsorgroupsoI
atoms are created, | n part, oy the wayource| | s ut|| |ze oygen to produce energy.
Freerad|ca|sareunstao|eoygen mo| ecu| escreateddur| ngtheoody's oas|cmetaoo| | c
Iunct|ons, suchasd|gest|onandoreath|ng.A| | these ||tt|eguyshave oneth| ng| ncom-
mon. Theyconta|nat|eastoneunpa|red e| ectron. Th| screates aproo|em. | Iane| ec-
tron |s unpa|red, another mo| ecu| e or atom can hook up w|th | t. Th|s oond| ng
creates a chem| ca| react|on that may nota|ways oepos|t|ve. P|cturesomeonehook-
*]t
:
|PLLoL| LLLKfor lLl
|ng upw|th someone e|se aIter a Iew dr| nks at a cockta|| party. mayoe |t's a r|ght
match. mayoe not. Free rad|ca|s don'thavea |ong | |Ie-span e|ther. mayoe |usta sp| |t
second. However, that's enought| meIorthemto do someser|ousdamageto ne|gh-
oor|ng ce||swhenthese'oond| ngsare m| smatched.
So,whatdoesa||th|ssc| ent|Iic|nformat|on havetodow|th ag|ng, youmayask|
|thaseveryhing todow|thag|ng.These unho| ya|||ancescausereact|onsthatarespec-
u| atedto contr|outetoheartmusc| e ce|| damage, nerve ce|| damage, cancer, harden-
|ng ofthe arter|es and a host oI other degenerat|ve d|sorders thatmay numoeras
manyase|ghtyatthet|meoIwr|t|ng. Dr. Harmon's stud|es |ron|ca||yp| npo|nted one
oI | |Ie's greatparadoes. mostIree rad|ca|s are oygen-oased. Ve need oygen to
susta|n | |Ie, yetoygen promotesIree rad|ca|s, wh|ch cause ag| ng and d|sease. |I|t's
notoneth| ng, |t's the same th| ng, as | | | keto say.
Another parado |sthat nota| | Iree rad|ca|s are harmIu| to ourood|es.There
are some thatare deIin|te|y oeneIic|a| oecause theycan he| pdestroythev|ruses and
oacter|athatattackour ood|es.Theya|so he| pto produce someverynecessaryhor-
mones and enzymesthatarev|ta|to human ||Ie. Most Iree rad|ca|sarenot oenec|a|
to us, however, andweneedto doa| | we can to avo| doverwhe| m| ng our oodyw|th
these | nadvertent|yhost| | e|nvaders.
|t's oad enough that our own ood|es manuIacture these mutants out |t gets
worse. Factorssuchasa| rpo| | ut|on, rad|at|on and sun| |ght, notto ment|onc|garette
smoke Irom other peop| e, a| | create free rad|ca|s. |I you smoke, or assoc|ate w|th
peop| ewho smoke, you need to oeawareoIthe horrendous|yto|ce| ements |n c|g-
arettesmoke. Rememoer, theseto|ce| ementscontr|outetothepro||Ierat|onoIIree
rad|ca|s.
| d|scussthepro||IicdangersoItann|ngonpage82, out|toearsment|on|ngaga| n
here. Vhenweareout| nthesun, unprotected, evenIoraveryshortper| odoIt|me,
mo| ecu| es | nthesk|naosorosun| |ght. ncethesemo| ecu| esareact|vated theyturn
|ntoIree rad|ca|sa| most| mmed|ate|y.Theythenturn onthe| rne|ghoormo|ecu|esas
Sk| ncare bas| cs and anc| ag| ng
descr|oed aoove. Free rad|ca|s attackand | n|ure v|ta| ce| | structures suchas co| |agen
and ce| | u| armemoranes.Theseattackscan | eave sma| | deIects | nthesk|nthateventu-
a||y turn |nto wr|nk|es.Aga|n, | cannot stress th|s enough.Foryour sk|n's sake, stay
outoIthesunandavo| dc|garette smokewheneverposs| o| e.
Antioxidants
Vhat can wedoaooutIree rad|ca|s|Th|s |sagood quest|on. Fortunate|y, there are
certa|n nutr|ents known as ant|o|dants, wh| ch have proven etreme|y e6ect|ve |n
s|ow|ngdown or even revers|ngthe ravagesoItheIree rad|ca| assau|tonourood|es.
Ant|o|dants arecompoundsthat a|d the oody | n d|sarm|ngthe Iree rad|ca|s, soto
speak.Theyare| nstrumenta| |n he| p| ngourood|esdeact|vate orat| eastm| n| m|zethe
Iree rad|ca| ravagesw|th|n ource| | s. Theseant|o|dantwarr|orscan preventIree rad-
|ca|sIrom runn|ngamok| nthe oodyoyg|v|ngthese mutantmo|ecu|esnewe| ectrons
to rep|acethe onesthey've | ost. ncetheant|o|danthooks upw|ththeIreerad|ca|,
theIree rad|ca| |sstao| | | zed and ceases|tsp| |Ier|ngact|v|tyaga|nstne|ghoorce| | s. The
ant|o|dantactua||yneutra||zestheIree rad|ca| and renders |t harm|ess.Ant|o|dants
can a|so he| p repa|r sun-re| ated damage caused oy Iree rad|ca|s and they may even
he| preducethe r|skoIsk|ncancers.
|t's| mportantto note herethat Dr. HarmanwastheIirstto| | | um| nate theIree
rad|ca| proo|em, outanother doctor named | mre Nagy epanded on Dr. Harman's
theory. Dr. Nagyagreedw|th Dr. HarmanthatIree rad|ca|swerethepr|marycauses
oIage-re|ated proo|ems, outhewenta stepIurther. Hesuggested that mostoIthe
ag|ngdamagewas eper|enced oytheouter|ayersoIthece| | . Pr|ortoDr. Nagy'sthe-
ory, mostsc|ent|stsanddermato|og|stsoe| |evedthatpr|maryIreerad|ca|damagewas
eper|enced oy the |nter|or oI the ce| | , caus|ng ce| | u|ar DNA damage and, hence,
ag|ng. ButDr. Nagywasao| etoprove that DNAetracted Irom thece| | soIe| der|y
peop| e, even thoseovern| netyyearso| d, was ao|e to reproducenorma| |y. S| ncethe
DNAwas notdamaged, DNAdamagecou| dnotoethepr|marycauseoIag|ng. From
'j i |PLLoL| LLLK Ior lL l
the Ii nd| ngs cu| m| nat|ng Irom Dr. Nagy's research, sc|ent|sts have oeen ao|e to
deve|opant|o|dantsthataredes|gnedtopenetratece| | memoranes, a|d |n therepa|r
oIthese ce||sand| ncreasethe| rao| | |tyto reta| nwater, wh|ch |sv|ta|tothece| | 'swe||-
oe| ng.V|thoutwater, thece| | oecomes dehydrated.TheworkoIthesetwo doctors,
amongothers, has proven |nva| uao| e| nthedeve|opmentoItreatmentswh|ch appear
to he| preversethes|gnsoIag|ng.
SowheredoweI|ndtheseant|o|dants|Here|sa||stoIsomeoIthetopant|o-
|dantsand the| rsources.
Seleni um Top Ioods conta| n| ng se| en| um | nc| udeseaIood, meat, Braz|| nuts, tuna,
who| egra| ns, cottage cheese and ch|cken. As we|| as hav|ng ant|o|dant propert|es,
se| en| uma|so seems to he| p re||eve an|ety. |n one un|vers|ty co| | ege study mostoI
the men andwomenwhotooka da||y dose oI | 00mgoIse| en| umIor| ustI|ve weeks
reportedIee| | ng|essan|ous, |essdepressed and |ess t|red.
Betacarotene range and dark-green vegetao|es, such as sp| nach, carrots and
sweetpotatoes,arer|chsourcesoIoetacarotene. H|gh|eve|soIth|sant|o|dantseem
tocutther|skoI| ung, mouth,throat, oesphagus,|aryn,stomach, oreastando|adder
cancer.
Vitamin C Th|scan oeIound |n a|| Iru|tand vegetao|esoutpart|cu|ar|ygood sources
are c|trus Iru|ts, orocco| | , green and red peppers and strawoerr|es. The Nooe| Pr|ze-
w|nn|ngsc|ent|st L|nus Pau||ng, who | |ved to oe n|nety-three, stated thatwe cou|d add
twe|vetoe|ghteenmoreyearstoour| |vesoytak|ngJ,200to | 2,000mgoIv|tam|nCaday.
Vitami n E Nuts and seeds, | nc| ud| ng peanuts, a| monds, sunI|ower and sesame
seeds, and wheatgerm are a|| r|ch | nv|tam| n E. Dr. Er|c R| mm, author oIa Harvard
studyonthero|eoIv|tam| nE |ntheprevent|onoIheartd|sease, sa|d,'Ther|skoInot
tak|ngv|tam| n E |s equ|va|enttothe r| skoIsmok|ng''
Other antioxidants V|tam| nB| 2,v|tam| nA,Io| | cac|dandpycnogeno|area|sooen-
eIic| a| ant|o|dants. Pycnogeno| , wh|ch | sanetractoIp| neoark, |scons|deredtooe
bk| C3|C O3S| CS 3C 3t| 3_| _
the most powerIu| ant|o|dant ava|| ab| e at the t|me oI wr|t|ng, and |t has proven
etreme|ye6ect|veaga|nstenv|ronmenta|to|ns. Research | nd| catesthatpycnogeno|
|stwentyt|mes strongerthanv|tam| n C. |ta|soact|vatesv|tam|n C andgets|twork-
|nghard beIore |t| eavesyourbody.
Oxidative stress
S| ncewe knowthat ant|o|dants can d|sarm and render Iree rad|ca|s harm| ess, and
we knowthatIree rad|ca|sarethe pr|marycauseoIag|ng,thenwhydoweage ata| | |
Here's why. ureveryday eposuretothesun, c|garette smoke and other no|ous
po| | utants creates a constant barrage oI new Iree rad|ca|s. |t's th|s | neorab|e
ons|aught oI new|y created Iree rad|ca|s that can overwhe|m the ant|o|dant army,
a| | ow|ngthese newcomer mutants to move aboutourbod|esat w| | | , creat|ng more
andmoreIree rad|ca|s. Sc| ent|stsreIertoth|sphenomenon(theconstantcreat|onoI
newIree rad|ca|s)asoxidative stress and |tgoeson ad infnitum. Thegood newshere|s
thatwe can s|ow down therateoIcarnage the Iree rad|ca|s |nI||cton ourbod|esby
tak|ngsupp| ementsandeerc|s|ngcommonsense.Thebad news |sthatsc|ent|stsare
not yetab| eto comp| ete|y reverse o|dat|ve stress and that |s why ourbod|es con-
t| nuetoage, desp|tea|| oIourprecaut|ons.
Ve shou| dn't be d|scouraged at the prospect oIo|dat|ve stress. Butwe do
needtotake supp| ementsandeatv|tam| n-r| chIoods.Thesesubstancesg|veourbod-
|es a tremendous advantage | n the waraga|nst ag|ng. Caution: Because everyone's
b|ochem|stry |s un| que, |twou| d be prudentIor you to consu|ta nutr|t|on|stbeIore
embark|ngonanyant|o|dantsupp| ementprogram.
Exerci se
ygen |scruc|a|to ||Ie. The norma|humanbodycansurv|veIorweeksw|thoutIood
(andmanyshou| d). |tcana|sosurv|veIordaysw|thoutwater. But|tcan'tsurv|veIor
Oi I |PLLoL| LLLKfor lL l
more than a Iew m|nutes w|thout oygen-tru|y th|s suostance |s the sta6 oI | |Ie.
Apartfrom oe|ngessent|a|Iortheproduct|onoIenergy, oygen |sv|ta| Iorsynthes|z-
|ng Iats, prote| ns, caroohydrates and other suostances | n Iood, thereoy he| p|ngto
ou| | dand ma|nta|nce| | s, organs, musc| es, oones and otherstructures.
ygen |s| mportantIora c|earsk|n andthemosteIIect|vewayto| ncreaseyour
oygen |ntake|stoeerc|seat| eastthreet|mesaweek. Eerc|sedeIi n|te|ymakesyou
|ookandIee| oetter.AIteragoodworkout,yoursk|nw|||takeonahea|thy, v|ta|g| ow.
Aeroo|ceerc|ses such as | ogg|ngorsp| nn|ng(o| ke r|d| ng) | ncrease o|ood c|rcu|at|on
wh| ch, | n turn, enhancestheI|ow oIoygen and nutr|ents to a|| partsoIyour oody,
| nc| ud| ng your sk|n. C| | n|ca| stud|es conducted |n var|ous countr|es throughout the
wor|d have proven, oeyondanydouot, thataeroo|ceerc|se(e|evat|ngthe heartand
oreath|ng rates to h|gher than average |eve|s) Ior th| rty m| nutes or more, at | east
threet|mesaweek,w| | | keepyou hea|th| erand moreIit. |t'sa|soatremendousstress
ouster(Ior a|| youworkaho| |cs outthere).
Phys|ca| act|v|tygreat|y oenefits the sk|n oy | ncreas|ngthe I|ow oI o|ood and
oygen throughoutthe sk| n t|ssue and |t a|so |ntroduces oygen and other nutr|-
ents, needed Ior the ma|ntenance and repa|r oIthe sk| n ce||s. ygenated o| ood
he| ps remove to| nsand | nterna| po| | utants, wh| chcanotherw|se damagethesk| n
andconnect|vet| ssues.Vhenyou eerc|setothepo| ntwhereyou makeyoursk| n
I| ush, you can seethe co| oroIyoursk| nchange.Th| s| sa resu|toItheoygenated
o| ood, cours| ng v|gorous|y throughoutyouroody, rep| en| sh| ng and repa|r|ng as |t
goes. | Iyouare not| ngreatshape, even m| | deerc| sesuchasaor| skth| rty-m| nute
wa| kw| | | he| p get your o| ood pump| ng and w| | | g|ve your sk|n a hea|thy, rooust
appearance. Caution: | Iyou are over Iorty or have not eerc| sed recent|y, |t |s
a|ways prudent to seek the approva| oIyourdoctor oeIore | n|t|at|ng any k|nd oI
eerc| seprogram.
Sk| ncare bas | cs and anc| ag| ng
Deep breathi ng
Deep oreath| ng | s a m| | d, out eIIect|ve, Iorm oI eerc| se. L|ke the Faceou| | der
eerc| ses, |t can oe done anywhere. You can do |t wh| | e dr|v|ng, s|tt|ng atyour
desk, wa|t|ngIorthe| | It, orpretty much | nanys|tuat|on. Deeporeath| ngw| | | make
yourheartoeatacce| erate | n|t| a| | y, pump| ngmore oygenated o| oodthroughyour
oody. L| ke an |nterna| massage, deep yog|c oreath| ng w| | | or| ng on a ca| m, ener-
g|zedIee| | ng. |t |s ecept|ona| |y eIIect|ve |Iyou'reIee| | ngstressedoecauseyou have
an | mportant presentat| on to make or a o|g meet|ng w|th your ooss, or even
oecauseyou happento oe ah| gh| yw|red k| ndoIperson. mostpo| |t| c| ansand puo-
| | c speakers w|th whom | 've come |n contact have to| d me that they do deep
oreath| ng oeIore an | mportant speech or presentat|on to ca| m and centerthem-
se|ves.
mostoIthet|mewetakeshortsha||oworeaths, ut|||z|ngon| ytheupperport|on
oIour| ungs. Deep oreath|ng means oreath|ngIrom your d|aphragm | ocated | nyour
stomach area.You | |tera||y have to teach yourse|Ithe artoI deep oreath|ng. Here's
how you do |t. S|t up stra|ght w|th your shou| ders re|aed. Do not |ean Iorward.
| nha|e through yournose. S|ow|y I| | | your| ungs w|th a deep oreath. Try to epand
your |ower r|ocage asyou | nha| e. Eventua| |y, you shou| dIee| the a|r mov|ng |ntothe
top oIyour | ungs. Vhen you've reached ma| mum oreath|ngcapac|ty (when |tIee| s
| | ke you're go|ngtopop), ho| dyour oreath Ior ten Iu| | seconds.Then s| ow|y eha|e
through your mouth. Re|aand oreathe norma||yIorIouroreaths. Repeat th|s pro-
ceduretent|mes. |tden|te|yworks-try |t.
Sleep and stress management
Vhenthe| r| sh poetjames Stephenssa| d, 'S| eep|s an ece||entway oI| |sten| ngto
theopera,' he was on| y part|a||ycorrect. S| eep |s aoso| ute|yv|ta| Ior human oe| ngs
to surv|ve (espec|a| | y |I you don't | | ke opera) and |t has many oeneI|c|a| eIIects.
2 : |PLLoL| LLLKfor lL l
Everyone knows how rev|ta||zed and reIreshed we Iee| aIter a good n|ght's s| eep.
That's part|ywhyoedt| me |s manya man's Iavor|tet| meoIday. Vhatmanypeop| e
don't know|sthats| eep|sa| soaverygood reIresherandnour| sheroIthesk| n. Sc| -
ent|sts ca| | | ack oIs| eep's| eep depr|vat| on. | ca| | |t a'nocturna| oand| t,' rooo| ng
youoItheessent| a| restandrecuperat| onyoursk| nneedsto| ook| tsoestthrough-
outyour| |Ie.
Vhenyou don'tgetenough s|eep,yourIacew| | | paythe pr|ce.YourrewardIor
sk|pp|ngs| eep|sat|red, sagg|ngIace.V|thouts|eepyoursystem oeg|nstoshutdown,
|tdoesn't| ustrequests| eep-|tdemands|t.V|thouts|eep, musc| es oecomeIat|gued
andtheIacew| | | oeg|n to droopandsag, orworse.Thesk|n oeg|nsto take ona sa|-
|ow,du| | appearance.Then, otherproo|emsstarttodeve|op.The o|ood pressureand
the pu| se oeg|n to drop. Th|s resu|ts |n |ess o| ood and oygen oe|ng pumped to the
Iac|a|area. |n short, you aren'tgo|ngto oe |ook|ngsohot. Peop|earego|ngtoth| nk
you|ook| | keyouneedtogetsomes|eep,andthey're r|ght. | nternat|ona|stud|es| nd| -
cate that an a| arm| ng numoer oI peop| e [over 6J percent and r|s| ng) are s| eep-
depr|ved. Everyoneshou| dgetat| eastseventoe|ghthours oIs| eepan| ghtto|ook,
Iee| and oeyouroest.Anyonewhosays theycangetoy on |essthanseven hours oI
s|eep a n|ghtprooao|yhasoeen anddeIin|te|y |ooks | | ke |t. |twou| dn'toesooad |os-
|ngan etrahourortwo oIs|eep hereandthere, |Ithose hourswerespentre|a|ng
orwork|ngonahoooy, outstud|esshowthatthoseetrahoursare| ncreas|ng|yoe|ng
spentattheoIce, p|ay|ngcatch-up.TheNat|ona| S| eep Foundat|on hassa|d'| nstead
oIwork|ng to ||ve, more and moreAmer|cans are ||v|ngto work. The Foundat|on
goesontosaythatth|s sh|IthasaproIound| mpactonpersona|||ves.You oet|tdoes.
To quote NFS d| rector R|chard L. Ge| u| a, 'Stat|st|ca||y, |t's oeen shownthatpeop|e
who s|eep too ||tt|e don't ||ve so | ong.The |ast t| me | checked, no one on the|r
deathoedeversa|dthattheyw|shedthey'd spentmore t|meattheomce.Vordsto
lve oy, guys.
Sk| ncare bas| cs a n d anc| ag| ng
Here are a few tips for a better night's sleep. Following them will add
years to your life, so they are worth noting:
Avo| dcaI|e| neIorat| easts|hours oeIoreoedt|me.
Say adios toa|coho|andn| cot| neIortwo hours oeIoreyou hop|ntooed.
Gotooedandgetupatsett|mes.
Trytotake a short nap somet|me dur|ngthe day. Evena twenty-m| nute
'powernapw| | | | mproveyourmenta|deter|ty.
Try to eerc|seIor at |eastth| rtym| nutesaday(outnot|ateat n|ght).
Take awarmshoweroroathan hourorso oeIorego|ngto oed.
| Iyou need a oedt|mesnack, eatturkey orda|ryproducts.Theyconta|n
tryptophan, anatura| s| eep-| nducer.
|I you have trouo| e Ia| | | ng as|eep, get up and do someth|ng du| | . NoTV,
though.The or|ght ||ghtw| | | te|| yourora|n to stay awake, even |I the show
you'rewatch|ng|sdu| | .
Night-time ski ncare
neoIthemostcommoncomp| a|nts| rece|ve, onada||yoas|s|tseems, | swhat| | | ke
to ca| | the'wr|nk|es on the Iacewhen | wake up syndrome. Some peop| eare tru|y
horr|Iied whentheyg|ance |n a m| rroruponwaken| ng. Th|s | soecause many peop|e
s|eepw|ththe|rIace| nthep| | | ow.Theydon'tstarto6s| eep| ngthatway, outoecause
oI n|ght-t| me toss|ng and turn| ng, they end up Iace down |n the p| | | ow when they
wake up. Most peop| e don't th| nkthey move around that much dur|ng s|eep, out
stud|eshaveshownthat many peop| egyratequ|teao|tdur|ngthe n|ght.
Ve go through d| 6erent stages as we s|eep. Ve startout | n a ||ght s|eep (the
theta state).Then we enterthe delta state, when we are | n deep s|eep.Th|s |swhen
youroody|sregenerat|ng.Tens| onandtheproo|emsoItheprev|ousdayare reduced
toam| n| mumdur|ngth|st|me.Thedeeps|eep per|od doesn't|asta||that| ong, how-
ever.V|th| nan houror so, you enter anotherstate, known asthe Rap|d Eye Move-
ment(REM) stage. Dur|ngth|s stage, yourora|n |s Iunct| on| nga| mostasthough you
-
]
l j |PLLoL| LLLKfor m LM
areawake, outyou're not.Youroody rema|nsas|eep.Yourm| nd|s oackatwork, how-
ever, reso|v|ng proo|ems, re|eas|ng thoughts, etc. Ve go through severa| stages oI
REmact|v|tyandth|s |s good. The more REms| eepyou get, the more | | ke|yyou are
towakeupIee| | ngreIreshed,energ|zedandpos|t|ve. Dur|nganorma|seven- toe|ght-
hours| eepspan,youw| | | prooao|yhaveIourorve REm s| eepep|sodes.The |astREm
ep|sodes |astthe | ongest andarethe most oeneIic|a|, wh|ch |swhygett|ng seven to
e|ghthoursoIs|eepan|ght|ssocr|t|ca|. Somepeop| eth| nktheyneed|essthanseven
hours' s|eep. Mottrue. thersdon'tgetthenecessaryhoursoecauseoI|ackoIphys-
|ca| eerc| se, pooreat| nghao|ts, consumpt|on oIa|coho| or ca6e| ne or d|sturoances
dur|ngthen|ght.
| Iyou don't s| eep we||, you mayhaveatendencyto starttoss| ngand turn|ng,'
| | keBoooyLew|ssang| nh| ssongoIthesamename. |t'sth|sact|v|tywh|chputsyou| n
thepos|t|onsthatmaynotoegoodIoryouoverthecourseoIa n|ght's s|eep.That's
whysomepeop| ewake up w|th the|rIaces |n a p| | | ow, wh|chw| | | causewr|nk|es.You
can't contro| yourdreams out you can contro| your s| eep|ng pos|t|on.You wantto
s| eeponyouroacka| | n|ght.Agoodhao|tto| n|t|ate |stos|eepw|thoutap| | | owunder
yourhead. Vh| | eth|smayseemuncomIortao|eatIirst, |t'stheoestwaytogetagood
n| ght's s| eepw|thoutmov|ngarounda| | thatmuch. You can use aneckro||, |IyouIee|
you need someth|ng out put that p| | | ow underyour knees and |ayI|at on your oack
when youIa| | as|eep.Th|s w|1 oeveryoenec|a|to those oIyouwhohaveaoad oack
oecause |t'|| keepyoursp| nestra|ght. A|so, th|s w|1 deIi n|te|ycut down on your noc-
turna|gyrat|ons and w|1 resu|t| na sound, hea|thy, oenec|a|good n|ght's s|eep.And
youwon'twake up |ook|ng| | ke'p| 1owIace.'
Basi c ski ncare
BeIore you can |earn howtotake care oIyoursk|n, you haveto knowwhat k|nd oI
sk|n you have.Vhen |tcomestosk|ntypes, mostmen aretota||yc| ue| essastowhat
typeoIsk|nthey have.Theya|soare notawarethata1types need careand attent|on.
Sk| ncare bas | cs and anc| ag| n g
| oIten have c| |ents, Ioreamp| e, who w| | | te|| methatthey don'tth| nkthey need to
useamo|stur|zer.They' | | say, '| have o| |ysk| n.' |te| | themthat even thoughthe|rsk|n
may oe o| |y, theyst| | | need water oecause norma| sk|n conta|ns ooth oIthese e|e-
ments. Sk|n types are c| ass|I|ed |nto three categor|es-norma|, o|| y and dry. many
peop| ehave acomo| nat|on oIthetypes. Sk|ntype can changeovertheyears soyou
needtooeaware oIth| s.
Normal skin
Norma|sk| nhas|ta| | . goodmusc| etone, res| | | encyandopt| mumhydrat|on. | tappears
soh, p| ump, mo|stand hasa hea|thyco|orandg| ow.Agreat eamp| eoInorma| sk|n
wou| doeach| | d's sk|n, oeIorepuoerty.Assk|nstartstoage,however, |ta|sostartsto
change. | tcou| dstartto have |esso| | than |t usedto. | te|| c| | entsthereasonIorth|s
occurrence |sthatthey are prooao|y |os|ng mo|sture | nthe| rsk|n oecausetheyare
us| ng harsh c|eansers, such as soap, to wash away the o| | . Does that soundIam| | |ar,
guys|
TherearemanyIactorsatworkwh|chspeed uptheag|ngoIthesk|n. nema|n
cu| pr|t |s |ackoIwater. many peop|e th| nkthat|Itheydr| nksoIt dr| nks,tea, co6ee,
oeer ora| coho| | c oeverages, then they don't need to dr| nk| ots oIwater. The |tems
ment|oned aoove do not takethe p|ace oIwater, oecause the oody processes them
d| 6erent|y. Foryoursk| n'ssake,youshou| ddr| nkat| easte|ghtg|assesoIwateraday.
You shou| d a|so avo| d harsh soaps, so|ar rad|at|on and other env|ronmenta| epo-
sures, wh|ch a|| haveanadversee6ectonthesk| n.
Norma| sk| nrequ| resc| eans| ng| ntheeven| ng.Ve a| | needtooecons| stent| n
the use oI protect|ve mo| stur|zers, as we| | as a transderma| sunscreen (one that
penetrates the sk| n) w|th a m| n| mum SPF rat| ngoIth| rty dur| ngthe day. | tm|ght
not seem macho, out you should a|ways app|y mo| stur| zer oeIore you | ump | nto
oed. You prooao| y won't, out |t wou| d oe oetter Ior yourIace |I you d| d. |t's up
toyou.
M : |PLLoL| LLLKIor lL l
Oi ly skin
| | y sk| n | s usua| | y hered|tary and | s the resu| toI overact|ve seoaceous g|ands. | t
oIten can oe recogn|zed Irom |ts th| ck, sh| ny and somewhats| ackappearance. | |y
sk| nsomet|mesw| | | appearto oed| rty or neg|ected.The poresoIthe sk|nw| | | proo-
ao|yappeartooeen|arged, dueto o|| that|strapped |n theIo| | | c| es.There may oea
Iew o| em| shes on the ch| n orIorehead areasandthe sk| nw| | | Iee| o|| ytothetouch.
Heatandhum| d|tyeaceroateo||ysk|nproo|ems. |Iyouhaveo|| ysk|nand||ve|n
ahotorhum| dc| | mateyouw| | | mostprooao|yndyoursk|noecomesevenmoreo||y.
Us| ng sk| ncare products suchas harsh soaps, ormak|ngecess|ve useoIastr|ngents
or scruoscan make o||y sk|n worse.The use oIeIo| |at|ngproducts, suchas enzyme
and ootan|ca| products, canhe| pto regu| atetheo|| and | mprovethe| ookandteture
oIo| |ysk| n.
| Iyou have o| |y sk| n, you must pay spec| a| attent|on tothorough [outgent|e)
c| eans|ngmorn| ng and even|ng. Protect|ve mo|stur|zers conta| n| ng humectants [suo-
stancesthatattractand ho| dwater) w||| ass|stthesk|n | nma|nta|n|ngthesupp|eness
andmo| sture|trequ| res.Anddon'tIorgettowearsunscreen.Acommonm|sconcep-
t|onamongpeop|ew|tho| |ysk|n |sthattheydon'tneedth|s.Vrong.You need|tIor
sure. And makesure|t'sasunscreenw|th am| n| mumSPFrat|ngoIth| rty.
Dry skin
Peop| ew|thdrysk| nhaveseoaceousg|andsthatareunderact|ve--theydonotproduce
enoughoIthesecret|onsrequ|redtoproper|ymo|stur|zethesk|n. Drysk|n|sa|soaoy-
productoIthe ag|ngprocess.Theoody'sact|v|tys| ows down aswegrowo|derandthe
o| |-g|andact|v|tys| owsdownaswe||. Proo|emsw|thdrysk|nare|ntens|Iiedoyeposure
tothesunand |mpropersk|ncare. Drysk|n,|ack|ngthe necessaryo|| content, |sunao|e
to reta|n mo|sture, s|nceo|| |nthesk|n acts as a natura| oarr|erto mo|sture |oss.The
character|st|cs oIdrysk|n |nc| udet|ght, th|n sk|nw|tht|ny, superc|a| ||nes. Pores are
a|most|nv|s|o|eand thesk|nappearssca|yand I|aky.Th|stypeoIsk|nwr|nk|eseas||y.
Sk| ncare bas| cs and anc| ag| ng
PropercareIordrysk| nshou| d| nc| udedayt| meand n|ght-t| meprotect|on, us|ng
r|ch mo|stur|zers and sunscreen w|th a m| n| mum SPFrat|ngoIth|rty. Properc|eans-
|ng|sa|soamust, outon|yc|eanseonceaday, preIerao|yr|ghtoeIoreoedt| me. Eces-
s|ve c|eans|ngw| | | str|p away whatever natura| o| | sthere are |n the sk|n and Iurther
dehydrate |t, eaceroat|ngtheproo|em. Usehydrat|ngIac|a|c| eansers, notthatoaroI
soap | n your shower, to c|ean and soIten your dry sk| n. | knowyou don't th| nk|t's
coo| Ior a man to oe us| ngthese products, out you need to anyway. Hey, |t's your
Iace!
Groomi ng
menseemto oerespond|ngtoasoc|etywhoseconsumercu|ture|s|essand|essIor-
g|v|ng toward those who are not young, tr|m and attract|ve. That's most prooao|y
oecause they're oe|ng oomoarded w|th advert|s|ng | mages oItr|m, younger-|ook|ng
hunks. more and more oIyouare h|tt| ngthespasand sk| ncare sa|onstogetIac|a|s,
ha| rcare, man| cures and massages. Cosmet|c compan|es are |ntroduc| ng macho-
sound| ngcampa|gnsIorthe|rmen'scareproduct| | nes.Theresu|t|samushroom|ngoI
men'ssk|nandha| rcareproductsa|es.The|ateststat|st|csrevea|thatth|stypeoImar-
ket|ng |s | ncreas|ng sa|es oIthese products oy | | percentayear. |n 200| , the men's
groom|ng market was worth over $6 o| | | | on. These numoers keep oa| | oon| ng astro-
nom| ca||yeveryyear.You guys are |earn|ngwhatwomen have a|ways known. Look|ng
goodtakest| me, e6ortandcostsaIew oucks.
most oI you guys aren't go|ng to want to take the Io| | ow|ng step, out you
shou| d. |t's a we| | -known Iactthatno sk| ncare reg| me |s comp|ete w|thouteIo| |a-
t|on (the c| ear|ngaway oIdead sk| n). Regu|ar eIo| |at|on w|th an enzyme maskw| | |
getr|doItheo| dandor| ng| nthenew. EnzymesIa||w| th| nac|ass|cat|onoIprote|ns
known as'dynam| c prote|ns.'They temporar||y attach themse|ves to mo| ecu|es. | n
do| ngso, themo| ecu| eoecomes|on|zed, transIormed | nto a pos|t|ve|yornegat|ve|y
charged part| c| e. Enzyme sk| n-t|ghteners are prote|n enzymes that enter the sk|n
: |PLLoL| LLLKfor lL l
andhydro|yzechedeadc|ssue. Vhenenzymesarer|nsedand removed,chedeadc|s-
sue w||| I|ood oucoIche sk|n. |n my eper|ence, che enzyme maskschacworkche
oesc conca|n proce| n, RNA, L-|ys| ne and pro| | ne. These c|eanse and penecrace che
sk|n co c|ghcen che ep| derm| s.Agood enzyme maskw| | | conscr|cc, cone andc|ghcen
che sk|n wh| | edraw|ngouc| mpur|c|esIromcheporesasdescr|oedaoove. L|ke | sa|d
oeIore, manyoIyouguyswon'cwanccocakech|sscep,oucyoushou| dknowchac| ocs
and | ocs oIyouroudd| es are prooao|y h|cc|ngsk| ncare sa| onsand spas |n droves and
hav|ngsk| ncreacmencsasyou're read| ngch|s.They| uscaren'cce| | |ngyouaoouc| c. You
don'coe| | eveme'Ve| | , |ec me or| ngyou upcospeedhere.Averyrecenc scudyIound
chac 8J percenc oIche men surveyed scaced chac chey were 'acc|ve|y cry|ng co
| mprove che| r|ooks. By acc|ve|y, chey meanccak|ngcreacmencs and ocher measures
co | ookoeccer. Those acc|v|c|es | nc| uded Iac| a| s, ha| r co| or|ng, man| cures and even
(gasp) wa|ng. ne ouc oIchree sk|n creacmencs oe|ngperIormedcoday |n che U.S.
are oe| ng perIormed on men. Perhaps even your Ir|ends are hav|ng creacmencs.
Rememoer chac o|d song oy Car|y S| mon, 'You're SoVa| n' D|d she know your
Ir| ends'Doyou'
The sk|ncare produccs chac | have Ioundco oe moscva|uao|e | na|d|ngche sk|n
arecransderma|(|e.,cheypenecracechesk|n).Th| sa| | owscheacc|ve| ngred|encscooe
scored | nchesk|n Iora per|od oIc|me, a| | ow|ngchemcoIavorao|y |nI|uencecheIunc-
c|ons oIce| | s and g|ands |ocaced w|ch| nche derm|s.YouroescoecIor |ocac|ng h|gh
qua| |cycransderma| produccs |scoca| kcoyour dermaco|og|scorcoa ||censed oeauc|-
c| an. ryou cangec| ncouch w|ch me(seep. | | 2).
Somecosmec|cmanuIaccurersc| a| mchacoygen-oear|ngemu|s|onscan accua||y
penecrace che sk|n and or|ng ocher nucr|encs such as v|cam| nsA and B d| recc|y |nco
sk|n ce| | scoperIorm repa|rwork. Doyou reca||ched| scuss| ononoygen (seep. J),
chegreacveh| c| eIor produc| ngenergy and conc| nuous re|uvenac|on oIour ood|es'
ygen-oear|ng cosmec|cs are some oIche mosc h|gh|ycouced produccs | n coday's
Sk| ncare bas | cs andant| ag| ng
cosmet|c markets. The ma| n act|ve |ngred|ent |n oygen cosmet|cs |s med|ca|-grade
hydrogenpero| de. Bacter|a,wh|chcontr|outeto sk|n proo|emssuchas acne, cannot
surv|ve | nanoygen r|ch env|ronment.Th|s wou| dseemto | nd|catethatoygen acts
as anant|oacter|a|agentwhetheron or |n the sk|n.
The latest products
Thecosmet|cs | ndustry cont|nuesto |ntroduce new sk| ncare products thatprom|se
to 'revo| ut|on|ze men and women's sk| ncare. |t's a mega-ouck ous|ness now and
manynewant|agesk| ncare |ngred|entsare oe|ng oand|ed aoout. Howdoyouknow|I
theywork or not|'| t's caveat emptor;' accord|ngto Dr. R|chard G| ogau, a San Fran-
c|scodermato|og|st,'Lettheouyeroeware.V|th th|s |n m| nd, | ' | | ep|a|nwhatsome
oIthenew| ngred|ents oe|ng|ntroducedtothemarketcandoIoryou-| nc| ud| ngthe
so-ca||ed'ouzz|ngred| entsyoum|ghthaveheardaoout.
M Alpha-Hydroxy and Beta-Hydroxy Ava| | ao| e |n prescr|pt|on and nonprescr|pt|on
strengths,theseac|ds removedead sk|nce| | s, revea| | ngnewer,tautersk|n.
M Antioxidants Th|sgroupoIchem| ca|s, wh|ch | nc| udesv|tam| nsCandE, Coenzyme
Q- | O and the enzyme supero|de d| smutase, scoop up Iree rad|ca|s (see pages
| -J). Pre| | m| naryresearch| nd|catesthattheymayhave d|sease-Iight|ngpropert|es.
M Copper Peptide Th|s chem|ca|supposed|ya|dsre|uvenat|onoIthesk|nandreduc-
t|onoIwr|nk| es.
M D-Boldine Extract Th| s |ngred|ent |s Iound | n the | eaves and oarkoIthe oo|do
tree, wh| ch | s | nd|genous to Ch||e. |t has part|cu|ar|y potent ant|o|dant and ant|-
|nI|ammatorypropert|es, mak|ng|tanece| | entce| | -protect|ve |ngred|ent.
M Ful lerenes Vater-so| uo| eIu| | erenes (caroon spheres shaped | | ke aIootoa||) show
|ntr|gu|ng potent|a| Ior sk|ncare. much sma| | erthan | | posomes and nanosomes, they
are ou| | d|ngo| ocksIorco| |agen, | ncred| o| ecarr|ersIorsk| ncare|ngred|entsand, most
| mportant|y, theyshowprom|seto oecomepotentIree rad|ca| scavengers.
-|PLLoL| LLLKIor m LM
Furfuryladeni ne Th|s|san ant|-w|ther|ngagentIound|n the|eavesoIgreen p|ants.
Ear|ystud|es| nd| catethat|tm|ghthe| preduces|gns oIsun damage such as o|otches,
ne wr|nk|es and roughnessoIthesk| n.
Heavy Water Deuterium Oxide (O20) |sa rarewaterIound| naIewsa| | ne|akes
and |n deep seawater. |tIee| s andtastes | | ke regu| arwater, out |t|s sweeter. |t|s | 0
percentheav|erthanord| narywater.Thehydrogen port|onoIheavywater|stw|ceas
heavy as the hydrogen |n ord|narywater, hence the term. Be|ng heav|er he|ps |tto
res|st evaporat|on and |t dr|es out more s| ow|y. Th|s |s what makes |t an ece| | ent
add|t|onto sk|ncare products.
Spin Traps just when |t seemed as though Iree rad|ca|s were ga|n|ngthe upper
hand | nthe oatt|e to age us a| | as Iast as poss| o| e, sc|ent|sts have d|scovered a new
suostance wh|ch a| | ows them to assemo| e anA-Team to turn the t|de |n the oatt|e
aga|nstag|ng.Thesenewteammemoers, ca||ed sp| ntraps,are|nte|||gentant|o|dants.
Theyare n|trone-oased suostancesthattrapIreerad|ca|sandeam| nethemtodeter-
m| ne howto moste6ect|ve|y preventthem Irom caus|ngs<|n ce|| damage.Theya|so
appearto have ant|-|nI|ammatory oenets, wh| ch wou| d make them a tremendous
he| pIorag|ngsk|n. Sp| ntraps have enormouspotent|a|Iorhe| p| ngsk|nstay hea|thy. |
| ovethese | |tt|e creatures.Theyare the newsuperheroes, whose |oo |t |sto protect
and preservehea|thysk|n.
A perspective
Eventhoughsc|ent|sts cont| nueto|eve|thep| ay|ngI|e|dw|th newwondersuostances,
|t'sa|waysgo|ngto oeparamountto rememoerwhat| haveoeenstress|ngthroughout
th|soook.most of the signs of aging are the result of sun damage. You s|mp| yhave tostay
outoIthesun. |Iyouare go|ngto oe outs|de,at| eaststay |n the shadedur|ngpeaksun
hours and wear SPF Iactor th| rty sunscreen even | n the shade. Says Or. Norman
Lev|ne, a Un|vers|ty oIAr|zona dermato| og|st, 'A|| the stuI|that |s so|d |n the drug
stores pa|es| ncompar|sontotheuseoIsunscreensIortheprevent|on oIwr|nk|es.
A na| word
A fi nal word
Everyeerc|se | haveout| | ned,everyt|p | haved|scussed has oeen des|gnedto oene-
Iityour sk|n and yourIace. | pampermy sk|n everyday oImy ||Ie oecause | am not
go|ngtooeao|etotrade|t| n|aterIoranewer, s| eekermode| . 8od|esaren't| | kecars,
guys.Vecan't |easea newoodyeverythree orIouryears.Ve haveto p| aythehand
we've oeen dea|t, outwe have opt|ons on wh|ch cardswe keepandwh|ch oneswe
throw away.Th| s |s whatFaceou| | der|s a| | aoout.Thetechn| ques | 'ved|scussed| nth|s
oook w||| teach you how to p| ay the game successIu| | y and end up w|th a w| nn|ng
hand.The oa| | 's |nyourcourt.
| n the many, many years | 've oeen advocat|ngandteach| ngIac|a| eerc|ses, | 've
met many hundreds oIthousands oI peop| e Irom a| | wa|ks oI | |Ie, throughout the
wor|d. | 've watched them undergo tru|y remarkao|e, even m| racu| ous, changes |n
the| rIaces and the| r ||ves oy |ncorporat|ng these eerc|ses |nto the|r da||y | |Ie pat-
terns.Ten m| nutesaday, tw|ceaday |s nota| arge |nvestmentoIt|meout oIanyone's
da||y rout| ne. Sma| | | nvestments, prudent|y made, can y| e| d tru|y spectacu| ar d|v|-
dends. AIter a||, $7,000 | nvested | n m|crosoIt or De|| Computers |n | 0wasworth
m| | | | onsand m| | | | onsoIdo| | ars n| neyears |ater.Vasthat'sma| | | nvestmentworth |t'
You oethe |udge.
myIac|a|tra| n| ngcareerhastaken meonatru|yremarkao|e|ourneyaroundthe
wor|d. | 've |oved every m| nute oIthe | ourney, wh|ch cont|nues on, Ior me anyway,
Iorever. | used a quote | n my Iirstoook, wh|ch |saIavor|te oI m| ne. |t's an o| d 8ud-
dh| stlCh| nese say|ngwh|ch states,'when the student|s ready, the master appears.
There are students a| | overthe wor|d who are ready now, and Faceou| | der|s ready
Iorthem. |t's never too |ate to do someth|ngtru|yoeneIic|a| Ioryou and yourIace.
Rememoer, Iac|a|eerc|ses| ncreaseyourIaceva| ue.
Vheneveryouneed encouragement, rev|s|ttheoeIoreandaIterphotosoIthe
guyswhom |'ve p| ctured | nthe oook.Those dramat|c photos shou| dg|ve you a|| the
encouragementyou need to st|ckw|th the program. | Iyou need more mot|vat|on,
M- : |PLLoL| LLLK !O| lL l
readsomeoIthetest|mon|a|s| 'verepr|ntedIromthethousandsandthousandsoI| et-
ters |'ve rece|ved over the years Irom sat|sIi ed c| | ents wor|dw| de. Fac|a| ecerc|se
changed the|r | |ves Iorever.They deIi n|te|y changed m| ne. They can dothe sameIor
you. A|ways rememoer that |I you realy want someth|ng, you can ach|eve |t. And
aoovea||, see|ngyourse|Iasyouwantto oe|sthekeyto persona|growth.
Tesc| mon | al s
Testi moni al s
These are some comments Irom ma|e c| |ents who have used my techn| ques to
enhance and | mprove the| r||ves and the| r|ooks. | hopethe|r words w| | | encourage
you to persevere.
Dear Carol e:
I have been dealing with intestinal lipodystrophy and have found your face exercises to be very
beneficial in reshaping and filling i n the hol lowed out look i n my face. With all the other
compl icati ons to deal with, I appreciate your program and what it has done to help me look
and feel better.
T Barsten, San Francisco, California
Dear Carole:
I have been stricken with acoustic neuroma, which can cause partial facial paralysis. I saw your
book on the acoustic neuroma website and decided to give the exercises a try. The symmetry
of my face was restored and the numbness relieved. After reading what others have dealt with,
your book i s really l ife-changing.
J. Newman, Miami, Florida
Dear Carole:
I am a dedi cated body bui l der. I work out at Gol d's Gym six days a week. My body is hard, cut
and strong. However, my face had a sunken and tired look to it. I started doing your exercises
after seeing you on TV In just three week's time my face had become stronger and wider. The
sunken area was fi lled in. Now I can honestly say that my face looks as good as my body.
J. Olson, Los Angeles, California
Dear Carole:
I pl ay saxophone i n a band and I have been doing your exercises for several years. I have
noticed a firmness in my l ips and mouth area that wasn't there before I took up your exercise
program. My mouth doesn't get tired l i ke it used to. That's an added benefit. The biggest benefit
is that I look a lot better now than I used to. Thanks, Carole. This song's for you.
D. Perkins, Nashville, Tennessee
M : |PLLoL| LLLK !O| lL l
Dear Ms. Maggio:
My face is my fortune. I ' m an actor and how I look determines if I get my part or not. In this
business, you have to stay young looking if you want to keep working. I have been doing your
exercise program faithfully for about six months now and I can honestly say that I don't thi nk I ' l l
be going under the knife any ti me soon, unl i ke some of my fellow actors. Thanks for your pro
gram.
Jeremy M. , London
Dear Carol e:
You probably don't get a lot of letters from guys, but I want to write and tell you that I have
been doing your exercises faithful l y for ten months now and I can see a very di stinct diference
in my jawl ine and chi n area. I ' m ffty-four years old and until I bought your book I was kind of
resigned to looking my age. I exercise regularly, but my gym exercises were not helping my face.
In fact, I thi nk I was starting to look older than my years. But not now. I guess I should tell my
friends my secret, but I thi nk I ' l l just let them wait and wonder what I'm doing that is working
when what they are doing isn't.
You're great. I saw your i nfomercial recently and you look terrific.
Ben M. , Chicago, I l l i nois
Dear Ms. Maggio:
I am a forty-eight-year-old egocentric male who has high cheekbones and chiseled features.
Though I 've always looked younger than my age, I was begi nning to sag around the jawl ine and
eye area, which caused me to start looking my age. I started using your facial exercises i n Janu
ary and withi n five months, I looked about twenty-seven years young. The l ifting of my entire
face has been amazing. My skin tone is better than it ever has been and my face has actually
become more muscular and chiseled.
I truly wish I had taken a "before" picture to compare my results today. I applaud you for
your i mpressive product and thank you for hel ping me take years of of my appearance.
M. P, Pittsburgh, Pennsylvania
Dear Carole:
I've had Bell's palsy for six months. I had seen several physicians but nothing they did or sug
gested really helped all that much. I still had the numbness and paralysis. I started doing your
exercises after seeing you on TV You mentioned that they might help, so I decided to give it a
CSt |m 0 n |a |S
try. Nothing ventured, nothing gained, right? Wel l , to my surprise, the sagging on the left side
of my face has firmed up and the numbness has really subsided. Amazing.
Thanks, Carole,
john MacDonald, Glasgow
Dear Carole:
I have been suffering from TMj for several years. I feel l i ke it's stress related. I started doing
your exercises at the suggestion of my family dentist. I no longer have the compl ications from
TMj which i s a real benefit, but a great side beneft i s that I look younger now. My face tight
ened up i n the process. I asked my dentist how he knew this would work. He said it worked
for hi m.
jerry Ki nmann, Portland, Oregon
Dear Carole:
I ' m a victim of age discrimination. I lost my job i n the tech downturn i n California. When I went
out job hunting, I felt I was not getting offers I was qual ified for. I dyed my hair back to black,
lost some weight and (at my wife's suggestion) started doing your face exercises with her. I
noticed a very qui ck i mprovement. I am now working again and I really believe that the way I
look now helped me get my new job.
D. Hatcher, San jose, Cal ifornia
Dear Carole:
I have used your facial exercise program for a year or so now. I was i n a serious car accident
two years ago and I broke many bones i n my face, which left my face numb and disfigured. Your
exercises restored the feel ing and symmetry to my face. I was actually anticipating having to
undergo several surgeries so this is j ust amazing for me.
Rick Grifn, Mobile, Alabama
Dear Carole:
My wife and I have been married for thi rty years. Several years ago, we planned to attend a high
school reunion. My wife was doing your face exercises because she wanted to look her best. I
decided to give it a try. To make a long story short, we both looked a lot younger than our
"ol d" fri ends. They al l thought we'd both had face-lifs.
Paul Greggs, Seattle, Washi ngton
--|PLLoL| LLLK !O| lLl
Dear Carole:
My eyel i ds started to go south on me i n my early forties. I coul dn't aford the surgery I was
told I would need to make things beter. Your book and video were much less expensive. I've
been doing the exercises for six months or so now and I can notice a big diference. My eyes
are much more open now and I don't have the pufness under the eyes that I had before I
started. I ' m hooked on your program and a defi nite believer now.
M. Ashton, Brisbane, Australia
Dear Carole:
I have been doing your face exercises for a year now and I just wanted to drop you a line to tell
you how glad I am that I found your book. These exercises really work. I think I look ten years
younger at least.
Terry T, Frankfort, Kentucky
POOut t

C 3ut

O|

About the author

Caro|e magg|o |sa ||censedaestHet|c|anandsk| ncare spec|a||stwHoHasga|nedw|de-
rang|ngattent|on| ntHe| nternat| ona| med|a. Facerc|se, deve|opedoyms. magg|oover
twentyyearsago, |saw|de|yaccepted a|ternat|ve to cosmet|c surgery and Has oeen
usedIoryearsoyce| eor|t|es, rockstars, roya| ty, ous|ness |eadersand po||t|c|ans. SHe
| s a|so a oestse| | |ng autHorwHo Has spent decades researcH| ngIac|a| eerc|setecH-
n| quesand pass|ngtHema|ongto Hercount|esstHousandsoIc| |entswor|dw|de.
Facerc|se was recent|yvoted oneoItHetop | 00 oeauty products | ntHewor|d
oyHarpers & Queen magaz| neand ms. magg|o Hasoeen ca||edtHe wor|d's Ioremost
autHor|tyonIac|a|eerc|ses. SHe current|y||ves | nRedondo BeacH, Ca| |Iorn|a.
For |nIormat|on aoout Caro|e magg|o's v|deo and aud| o tapes, pr|vate c|asses,
sem| nars, Her wor| d-renowned sk| ncare orocHure or any oI Her oeauty products,
you can ca| | 800-57-J555 or J | 0-540-8048. Her Ia numoer |s J| 0-540-058 | . You
can a|so ema|| Her at cmaggio@mminternet.com or v|s|t tHe Faceou| | der weos|te at
Iaceou| | der.com.
ms. magg|o's posta| address| s.
Caro| emagg|o Facerc|se, | nc.
40N. Pac|IicCoastH|gHway555
RedondoBeacH, CA0277
USA
Just as strength training exercises build and define body muscles.
Facebuilder defines. builds. and tones your facial muscles. Carole
Maggio's program offers quick and remarkable results-and you can do
it anytime. anywhere.
This natural approach to a more youthful look, which has been periect
ed over more than two decades, can help you combat the signs of aging
with results that are visible in less than a week. BC6DulIlODwill
help you:
Mi ni mize craw's feet
Sculpt the jaw line
Lose a doubl e chin
I mprove skin texture
Firm sagging jowls
Tone upper and lower eyelids
Fill out a thin face
Reshape the nose
"A carefully rhed and sclantlflcaJly developed method of exeng Ind
vidual facial muscles and sets of muscles.
It
-Gerald Walman, M.D. , ocular plastic surgeen, Scol1sdale, P
"The exercises as taught by Ms. Maggio a extremely beneflcial . . . They can
help anyone ||Hsagging facial skin via building up the muscl .. ..
CAN
-lawrence Birnbaum, M.D., plastic surgeon, Beverly Hills, CA
C MaggIo hDwh
O|na Fa p k m
V W y a haS g
wg _ In r
\ m H C
tncluding _ion deelgners,
m5 0 and "
a paid 01
O k her pI
She h - piand -.ad in
I n 0a on
" ^'
Sele0 a a one Othe top
100 b p:In the watd.
After one year of
facebui l di ng. for
about 1 minutes
a day, Matt's face
s h ows over a l l
i mproved muscle
tone. the upper and
lower eyelids have
lifted. his jawline
a nd cheeks a re
wel l defined. and
hi s sk|n has a
healthier appear-