If you want to lose excess fat around your collar bone, you can do so as part of a total-body weight-loss plan, according to the American Council on Exercise, which says that spot reducing is a myth. A combination of exercise to slim and tone your chest area and whole body, plus a reduced-calorie diet, can help you lose fat around your collar bone, as well as the rest of your body. Plan to lose weight at a safe rate of 1 to 2 pounds per week for long-term success with overall and chest-area weight loss.
Get health clearance from your physician before you start any weight-loss and exercise program. Always rest your muscles for one day in between strength-training workouts so the muscle tissue has time to repair.
Get rid of fat all over and in your collar bone area with a calorie reduction of 250 to 500 calories daily for a total loss of 1/2 to 1 pound each week. Fill your sandwiches with lettuce and sliced veggies while cutting down on lunch meat and cheese to save calories; trade regular cola for unsweetened iced tea to easily save 250 calories each day.
Fill up on fresh fruits and vegetables, whole-grain foods, lean protein sources and low- to non-fat dairy. Eat several small meals throughout the day to prevent excess hunger that leads to overeating and weight gain all over, as well as around the collar bone.
Drink eight to 10 glasses of water each day to keep your metabolism boosted, which will help you lose weight around your collar bone and throughout your whole body.
Perform cardiovascular exercises each day to burn 250 to 500 calories for an additional 1/2 to 1 pound loss each week that helps you slim down your collar bone area. Work your chest area while doing aerobics to tone and lose weight at the same time with exercise such as canoeing, rowing, swimming or playing basketball.
Tone your collar bone area with chest exercises for a more sculpted look as you lose weight. Lie on the floor while holding a dumbbell in each hand. Position the dumbbells by your chest with your elbows pointing away from you. Raise your arms straight up, extending the dumbbells toward the ceiling without locking your elbows. Lower your arms to the starting position to complete one repetition. Do 12 to 24 chest presses, every other day.
Perform butterflies to sculpt and tone your chest and collar bone area. Stand with your feet shoulder-width apart. Hold a dumbbell vertically in each hand with your hands in front of your chest. Maintain a soft bend in your elbows throughout the exercise. Arc your arms out to the sides and toward your back until you feel like you're squeezing your shoulder blades together. Return to the starting position slowly to complete one repetition. Repeat 12 to 24 times, every other day.
Focus on working the muscles around the collar bone area with chest lifts. Sit in a straight-back chair. Place your hands behind you and hold onto the sides of the chair back to feel a stretch across your chest. Lift your chest while slightly arching your back and hold the lift for a count of two. Relax your body into the starting position to complete one repetition. Perform 12 to 24 chest lifts, every other day.
Tips
References
- Harvard School of Public Health: The Best Diet is the One You'll Follow
- Mayo Clinic: Weight Loss
- American Council on Exercise: Why is the Concept of Spot Reduction Considered a Myth?
- University of Illinois at Urbana-Champaign: Breaking Down Your Metabolism
- Shape Magazine: Build Your Best Chest
- Fitness Magazine: Chest Exercises
Writer Bio
Mary Ylisela is a former teacher with a Bachelor of Arts in elementary education and mathematics. She has been a writer since 1996, specializing in business, fitness and education. Prior to teaching, Ylisela worked as a certified fitness instructor and a small-business owner.