7 Exercises to Get Rid of Fat on the Back of Neck
Oct 30, · Here are some changes to consider making in your routine: Start by walking more. Simply walking to drop off your child to school or to get your coffee instead of driving to the If you smoke, consider quitting. This can be difficult, but a doctor can help you create a smoking cessation plan. There's no way to target the neck, or any other area of the body, to remove fat specifically from that area. But you can exercise the neck area to stimulate muscle growth that will help burn the surrounding fat more efficiently than before. Step 1 Walk or jog for 30 to 60 minutes a day, three to five times a week.
Excess fat around the neck is not only unsightly but also can be an early sign of obesity. Because of its proximity to the face, fat in the neck area can lead to problems with self-esteem. There's no way to target the neck, or any other area of the body, to remove fat specifically from that area.
But you can exercise the neck area to stimulate muscle growth that will help burn the surrounding fat more efficiently than before. Walk or jog for 30 to 60 minutes a day, three to five times a week. Cardiovascular workouts, such as walking or jogging, are the best exercises for losing weight. Although you are not targeting your neck area when performing a cardio workout, over time you will experience fat loss around the neck as well as the rest of your body.
Walk or jog briskly, but not so hard that you're out of breath. Hold your hand against the side of your head over your ear. Try to touch your shoulder to your ear while providing gentle resistance with the hand.
Hold each repetition for five counts. Do three sets of eight repetitions, then switch to the other side. Do these exercises one to three times a day. Place both hands on your forehead.
Tilt your head forward while resisting the movement with your hands. Hold for five counts, then relax for a few seconds before starting the next repetition. Do three sets of eight repetitions, one to three times daily. Put both of your hands behind your head with your fingers intertwined and your palms against your head. Press your head backward while keeping your chin down and resisting the movement with your hands.
Hold each repetition for five counts, and do three sets of eight repetitions up to three times how to reduce back neck fat day.
The fat-loss process is often misunderstood: You can't target a specific area of the body for fat loss. Fat loss occurs in the fattiest parts of the body what is ny tax rate, then progressively works its way to the least fatty parts of the body.
Cardio exercises are the best way to burn fat in any part of the body. Stop your workout if you feel dizzy, nauseated or weak, or if you experience extreme discomfort in your muscles or joints. Fitness Workouts Upper Body Exercises. Joseph Eitel. Joseph Eitel has written for a variety of respected online publications since including the Developer Shed Network and Huddle.
He has dedicated his life to researching and writing what down payment do i need for a house diet, nutrition and exercise. Eitel's health blog, PromoteHealth.
A mature man and woman are jogging together. Step 1. Step 2. Step 3. Step 4. Tip The fat-loss process is often misunderstood: You can't target a specific area of the body for fat loss.
Walk or jog with a partner; it makes the time go by faster and helps keep you motivated. Warning Never apply hard pressure to your neck area. This can lead to injury.
Check Your Diet
Most people have one or two 'problem' areas, where they carry a little extra weight. Where you gain weight is beyond your control, and mainly due to genetics. What you might not like to hear is that where you lose weight is also beyond your control. In other words, you can't spot reduce. If your back and lower neck are your problem areas, you can fix them with diet and exercise; but it might take some patience as you lose total body fat.
Create a calorie deficit by controlling your calorie intake, with the help of a calorie calculator , and doing regular cardio and strength training and your problem areas won't be problems anymore. Fat loss is both simple and complex.
The basic idea is that you must take in fewer calories from your diet than you expend through physiological processes and physical activities. But trying to figure out the right number gets a little more difficult. Your metabolic rate, or the speed at which your body burns calories, depends on a number of factors, including your weight, cardiovascular fitness, age, gender and genetics.
You can roughly estimate the number of calories you take in and calories you expend through exercise, and using an online calorie calculator can help. You can also enlist the help of your doctor or other health professional. Regardless, just keep in mind the basic guidelines: reduce calorie input, increase calorie output. No amount of time in the gym will make up for a bad diet. If you're eating too many calories, you won't lose weight. Eating healthy isn't hard on paper.
It all comes down to commitment and will power. Emphasize fresh, whole foods in your diet and cut out processed foods and you'll find it's easy to stay within your calorie budget for fat loss.
Read more: The 7 Principles of Fat Loss. While controlling calorie intake is key, it's hard to stay in a calorie deficit without cardio exercise, which is the type of exercise that burns the most calories. Any type of activity that gets your heart rate up for a period of time counts as exercise, but not all cardio is equal when it comes to fat loss.
If you're serious about losing the fat on your back and lower neck area, you've got to get serious with your cardio. The harder you work in your training sessions, the more calories you'll burn and the more fat you'll lose.
If you've been walking for exercise, try jogging. If you've been cycling at a leisurely pace, turn up the volume. Whatever kind of cardio you choose to do, do it harder and faster. A couple times a week, mix in some high-intensity interval training, or HIIT. In a HIIT workout, you alternate periods of intense activity, such as sprinting, with periods of recovery, such as walking or jogging. This type of cardio has been proven to be more effective at burning fat than steady-state cardio.
And unlike steady-state cardio, your body continues to burn calories for hours after your workout in the repair and recovery process. HIIT can be tough on the body though, so if you've never done it before, ease into it.
Even if you're an exercise pro, remember to alternate HIIT workouts with moderate-intensity cardio workouts during the week. The third piece of the fat-loss equation is building lean muscle mass -- this is the part a lot of people neglect. Don't make that mistake. By building lean muscle mass, you are effectively turning your body into a fat-burning machine.
This is because your body expends more calories to build and maintain muscle than it does fat. The more muscle you have, the more calories you'll burn -- even while you're at rest. Though you might be inclined to target your problem areas with site-specific exercises, that won't do you any good. You might build muscle in your back and lower neck with that plan, but you'll also develop muscular imbalances. The best type of strength training for fat loss involves compound exercises that target all the major muscle groups -- chest, shoulders, arms, abs, back, thighs and calves.
Compound exercises are big muscle moves that work more than one muscle group at a time. The more muscles worked at one time, the more calories you'll burn while you're exercising. To make planning your workouts easy, pick five or six exercises that target all the major muscle groups.
Do one set of each exercise for 60 seconds, then immediately move on to the next exercise for 60 seconds. At the end of the round, rest for 2 minutes, then do it again. Do three to five rounds. This type of workout will help you build muscle and burn fat better than doing small muscle exercises like biceps curls. You can actually get a great cardio workout from this type of high-intensity circuit training, which means you'll be able to kiss your back and lower neck fat adieu that much sooner.
Read more: 10 Body-Fat Burning Moves. Jody Braverman is a professional writer and editor based in Atlanta, GA. She received a Bachelor of Arts in English from the University of Maryland, and she is a certified personal trainer, fitness nutrition specialist, and yoga teacher. She has written for various online and print publications, including Livestrong. Visit the writer at www. Connect on LinkedIn. Eat healthy, lose the back fat.
The Fat Loss Equation. Check Your Diet. The best foods for weight loss are:. Fresh vegetables Fresh fruits Lean meats and fish Whole grains Nuts, seeds and vegetable oils in moderation Low-fat dairy. The worst foods for weight loss are:. Snack foods -- chips, cookies, candy Fast foods -- french fries, greasy hamburgers, pizza Refined carbohydrates -- white pasta, bread and rice Fatty meats Sugary beverages -- soda, sweetened teas, juices, fancy coffee drinks.
Your diet is the most important factor in fat loss. Do Your Cardio. High-Intensity Exercise and Interval Training. Build Muscle. Total-Body Strength Training. Some examples of compound exercises include:.
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