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Are There Exercises to Reduce Neck Fat?

author image Dr. Robert Petros
Dr. Robert Petros has been working at the Yerevan State Medical University Department of Epidemiology and Infectious Diseases since 2009. He has had experience with thousands of patients and done a considerable amount of work in epidemic prevention on the government level.
Are There Exercises to Reduce Neck Fat?
A woman poses for a photo while tanning on the patio deck. Photo Credit: vaz1/iStock/Getty Images

Neck fat cannot be lost simply by exercising the muscles of the neck, because the use of these muscles does not burn enough calories. To lose fat on any part of the body you must lose general body fat by doing aerobic exercise, anaerobic exercise and maintaining a healthy diet. Neck fat is in no way an exception to this rule.

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Neck Exercise

A man performs neck exercises outside.
A man performs neck exercises outside. Photo Credit: Ann Baldwin/iStock/Getty Images

Neck exercises may not burn enough calories to reduce your body fat but they can add definition to your cervical muscles. The more developed the muscles of your neck are, the less obvious the fat of your neck will be. An example of a neck exercise would be tilting your head in a certain direction and using a your hands to provide resistance.This should be done five to 10 repetitions in every direction at least three times a day.

Aerobic Exercise

A woman takes a brisk walk through a park.
A woman takes a brisk walk through a park. Photo Credit: Mikhail Kokhanchikov/iStock/Getty Images

Running, dancing, and biking are all examples of aerobic exercises that can help you burn the fat on your body. Aerobic exercise starts burning fat after 20 minutes of continuous movement. If you perform these exercises early in the morning before eating, they will begin to burn fat from the beginning of the workout. Three to five aerobic sessions a week will help you to reach weight loss goals.

Anaerobic Exercise

A man does sit-ups on a ball at the gym.
A man does sit-ups on a ball at the gym. Photo Credit: moodboard/moodboard/Getty Images

Anaerobic exercise is also known as resistance training and is another type of exercise that can lower your body fat. It is different from aerobic exercise in that this type of exercise does not burn as many calories immediately. Resistance training increases the muscle mass of your body. The more muscle mass you have, the more calories you burn, even when you are at rest. Regular anaerobic exercise increases the speed of your metabolism. Anaerobic exercise is especially important for people over 40. After you reach 40, your body's muscle mass begins to decrease and anaerobic exercise can prevent that decrease. Bench presses, bicep curls, sit-ups and push-ups are examples of anaerobic exercises.

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