How to Get Rid of Back Fat

How to get rid of back fat

How to Get Rid of Back Fat

No matter what a person might think, everyone has a “trouble area” of their body they would like to get rid of. For some people it is their tummy or their thighs. For other people it may be their bums. But here we are going to address the issue of back fat, and how to help address it in your life by living a healthy lifestyle, improve your posture, and incorporate exercise into your routine to fight these trouble areas.

What Causes Back Fat

In order to be able to reduce back fat, it is important to know what first causes it. Most commonly back fat is a combination of things. One of them being atrophy of the back muscles. This means that the tone of the muscles in the back are not as strong as they once were, or as strong as they should be. Atrophy of muscles can be corrected through physical exercise.

In addition back fact is caused by excess body fat which has settled in the back area. In order to reduce your back fat, you will need to reduce your overall body fat. The plus of this is that your entire body will look slimmer and not just your back. Back fat is reduced through proper diet and exercise.

Vary Your Workout Routine

Many people only think of running or walking as a form of exercise, but if you are struggling to maintain your problem areas, you need to change your workout routine some. These are great options for building your cardiovascular health, but it does not do anything to improve your muscle tone and strength.

This can only be done through weight and resistance training as well as stretching and strengthening exercises. But before you invest in expensive gym memberships or exercise equipment make sure you know what it is that you need to be doing first.

Planking and Push-ups

One exercise that is great for working your core muscles and your back muscles is known as planking. In this exercise, you assume a push-up position. Your hands should be in line with your shoulders under your body. Your body is pushed up and you try to make your entire body as straight as you possibly can, like a plank, which is how the exercise got its name. Hold this position for at least 30 seconds. Then relax and repeat it.

Every couple of days increase the time you hold the position, or the number of times you repeat the exercise. Over time you will find it to be easier to do. If you cannot hold yourself in this position yet because your body is not strong enough, you can go into a modified push-up position and hold it. Over time as you grow in strength, begin to try extending your legs into a full push-up position.

Since you are already in this position, after completing a set of planking exercises complete a set of push-ups. While doing your push-ups pay attention to your breathing. As you lower your body, you should be inhaling. As you raise your body back up, you should be exhaling. Complete the exercise ten times before taking a break. Try to do this three times. If you need to modify your push-up at the beginning do so and work up to a complete push-up. Over time you will find them getting easier, and you should add more sets to your routine.

Give Yoga a Try

Many studies have found that stress can help to increase the amount of body fat a person holds. By reducing stress, you can help to decrease this amount of body fat. Participating in yoga, focusing on your breathing, and meditating, you can reduce this stress.

In addition, many poses in yoga are designed to make you more aware of your posture and your core muscles. This is particularly important in helping to improve the appearance of your back fat. Not to mention the stretching done in yoga helps to elongate your muscles and giving them more tone and strength.

You can take a weekly yoga class from the local park district or the local gym or community college. Or you can even consider making it a part of your daily routine at home. The important thing is to find ways to de-stress, strengthen your core muscles, and become more aware of your body and posture.

Do Crunches

I know you are thinking that these are mean to work out your front and not your back. But if you strengthen only one side of your body and not the other, your core muscles will not work properly and your posture will be affected. Not to mention crunches can be done in so many different ways, that you can focus on multiple parts of your midsection.

Since your sides often connect to your love handles and lower back fat, working on crunches that focus on these areas will help to improve not only your posture but also target those trouble areas you are hoping to get rid of. So focus on doing 3 sets of 10 side crunches per each side a couple of times a week. If you find they begin to get easier increase the frequency and number of them you are completing. It is a sign your body is getting stronger.

Grab Some Weights

Many people think you have to use weight machines to properly work out your back muscles. But this is not the case. There are a lot of exercises you can do with a pair of hand weights or even a couple cans of green beans of you do not have any.

Start by doing some dumbbell rows. You can either do both sides at once or do one side and then the other. This exercise helps to target your middle back, lats, and shoulders. Try to do three sets of ten a couple times a week. As they become easier, look to increase your weight, or to do more of them to get more strengthening and toning benefits.

You can also use hand weights to do the same exercise as a “pull down bar” in the gym on a weight machine. Follow the same motion over your head and pulling down with both arms at the same time. Make sure to focus on your breathing and your posture. As your body gets stronger, either increase the weight or the number of times you complete the exercise.

Stay Hydrated

Many people look at changing their diet and they often forget to look at the drinks they have every day. Many beverages are loaded with sugar, caffeine, and unnecessary calories. Instead, look to meet your daily recommended amount of water intake before turning to drinks that offer empty calories.

Plus the water can help your body to get rid of toxins and help to flush out the unwanted fat you are trying to get rid of. And the best thing about water, is it is entirely calorie free. If you do not like the taste of water, consider adding a little bit of lemon or orange to your water. It adds minimal calories, but a big amount of flavor to the water and quenches your thirst.

Get Enough Sleep

Part of ridding your body of stress is also making sure you get enough sleep. When you sleep is when your body is able to heal and repair itself. It keeps your body working properly, and also boosts your immune system and metabolism.

If you are not getting enough sleep, it is only a matter of time before your body begins to feel the effects. Try to get at least 8 hours of sleep a night, and avoid those afternoon naps and late day coffees, they will only disrupt your ability to sleep later.

If you are having trouble sleeping, drink a cup of warm chamomile tea, take a warm shower, do some relaxation exercises, and try laying back down again. Your body will thank you in the morning.

Evaluate Your Diet

Many people cringe at the idea of going on a diet. The problem is they eat a certain way for a period of time, see results, and then go back to eating the way they were before. As a result they end up right back where they were before, or worse. Instead, you need to make changes to your diet, or way of eating, as part of an overall healthy lifestyle change.

Instead of processed grains, look for whole grains. Instead of juice, opt for the whole fruit or vegetable instead. This way you get the vitamins, and the fiber found in the natural state. Look for lean protein options, like fish and chicken. Indulge but look at your portion sizes. Consider splitting an entree with a friend or taking half home with you instead of eating it all at once when dining out. You do not have to deprive yourself, but instead make smart choices to help you reduce your overall body fat.


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