Hello, I guess i'll start off with my stats: 17, male, 5'3 (short guy) and about 120lbs, give or take a few lbs. Alright well, here's my story. Throughout my childhood, I've always been a big chubster, but I managed to lose almost all the weight. I still have a little bit of bulk in my upper legs, stomach, and chest. Anyway, I lost a lot of fat in my neck, making my head look like a watermelon. From frontal view, it looks proportional, but from the side-profile my neck looks like a twig. Actually, my head is like... wider than my body. I know I need to do trapezius exercises, like shoulder shrugs with weights, but how long would it take to see improvements?

Would it work if I laid down on my bed, hanging my head off the edge and doing head raises? Would that help at all? Or is it better to go with shrugs?

------

Also, if I add in high intensity running to my regimen, could I still gain muscle? I dont wanna bulk up or anything, I just wanna get toned up.

Thanks.

an easy way to work your neck is to place the heel of your hand on your forehead. Apply pressure with your hands, and resist with your neck. You can adjust the pressure according to your own strength. Press as hard as you can, as long as you are able to keep your neck still against the resistance. This can be done anywhere since you do not have to have any weights.

Cardio will do more for weight loss and general fitness. If you want to tone, use lighter weights with 15-18 reps a set.