Excess fat in the neck is generally associated with excess fat throughout the rest of the body. In order to get rid of fat above your collarbone, you must decrease overall body fat as spot-reducing is not possible. The healthiest and most efficient way to accomplish this is to combine a healthy diet with cardiovascular exercise and strength-training exercises that target the trapezius and sternocleidomastoid muscles that sit above your collarbone.
Perform cardiovascular exercise. Cardio is a great way to create a caloric deficient, which leads to fat loss. Choose exercises that require repetitive, large muscles movements such as running, swimming, brisk walking, indoor cycling and rowing. The Centers for Disease Control advises spending 150 to 300 minutes a week on moderately-intense aerobic activities or 75 to 150 minutes a week of vigorous exercise. The American College of Sports Medicine, or ACSM, recommends that overweight adults get at least 45 minutes of exercise per day to facilitate weight loss and prevent weight regain.
Perform weighted neck flexions to work your sternocleidomastoid muscles. Lie face up on a horizontal exercise bench with your upper shoulders at the top of the bench and your head and neck hanging down. Place a small plate weight on your forehead, holding it in place with your hands. Begin with your head back and down then slowly lift your head as high as you can using only your neck muscles. Carefully lower back to the starting position. Start with one pound and if you're comfortable, increase the weight to 2.5 pounds. If you are straining, reduce the weight. It's better to do more repetitions with lighter weight.
Work your trapezius muscles with shoulder shrugs. Stand with your legs slightly apart, head upright and arms relaxed at your sides gripping a dumbbell in each hand. Shrug your shoulders upward as far as possible. Pause at the top of the movement, squeezing your shoulder muscles. Carefully relax your shoulders. Work your up to performing three sets of eight to 12 repetitions.
Use upright rows to target your trapezius muscles. Stand with your legs slightly apart with your back straight. Grasp a barbell with an overhand grip hand-width or slightly wider. Inhale and pull the barbell up along the front of your body to your chin, raising your elbows as high as possible. Exhale and lower the barbell with a controlled manner. Work your up to performing three sets of eight to 12 repetitions.
Fortify your diet with fresh, nutrient-dense foods such as vegetables, fruits, nuts, whole grains, lean cuts of meat and low-fat dairy products. Avoid processed foods, baked goods, high-sugar foods and fried foods. Drink plenty of water everyday -- ideally two to three liters. To lose one pound a week you have to reduce your calorie intake by 500 calories a day.
- Anatomy & Physiology, Second Edition; Elaine N. Marieb
- ACSM's Resource Manual For Guidelines For Exercise Testing And Prescription; Fifth Edition; Leonard A. Kaminsky, Phd, FACSM, et al.
- Strength Training Anatomy, Second Edition; Frederic Delavier
- Shape Fit: Lying Face Up Place Neck Resistance
- Centers for Disease Control: How Much Physical Activity Do Adults Need?
- ACE Fitness: So, You Want To Spot Reduce? Here’s How