How To Get Rid Of Stubborn Back Fat
How To Get Rid Of Stubborn Back Fat
Fitness

How To Get Rid Of Stubborn Back Fat

Back fat is not just fat at the back of your body; it’s also fat located at your buttocks, lower back, around the tummy, upper back, near the spine, or around the shoulders.

 

It’s not too late to get rid of back fat ! We can still get rid of stubborn back fat! Now that we know what causes back fat, we can now talk about ways to remove it.

Work Out Routines to Remove Back Fat

Fact: most people exercise to lose weight. However, it’s difficult to lose weight in just one area of the body. It’s impossible. When you work out, you need to move your whole body to burn the stored fat. The results come after weeks or months of effort, of course. Once you’ve achieved the weight that you want, you can then concentrate on strengthening and toning specific parts of the body.

1. Pull-ups

This targets your: Biceps and back muscles

Pull-ups tone and sculpt all of our back muscles. You can start with the normal pull-up and then slowly work your way to more advanced versions.

To do the normal or basic pull-up, you just need to have a firm hold of the bar with your palms facing outwards. Do ten sets with two repetitions. If you find this a little difficult, you can try the chin-up pose where your palms are facing you because that’s easier.

The downside to doing the chin-ups, however, is that it doesn’t have any effect on the biceps so make it your second option. You can also try the TRX assisted inverted tow, assisted pull-ups, and negative pull-ups.

2. Push-ups

This targets your: Back and chest

You’re hitting two birds with this workout routine: you tone your chest as you get rid of the stubborn back fat. Just begin with the basic push-up position: palms are planted firmly on the ground and feet together. Slowly bend your elbows and lower your body.

Make sure that your chest and abs are contracted. Hold the position for three seconds and then push against the floor to lift yourself up. Do ten sets.

3. Rowing machine

This targets your: Leg and back muscles

These machines have gained popularity recently and for good reason: the rowing movement does an excellent job at strengthening and toning the back muscles.

4. Dumbbell row

This targets your: Upper back and arms

Position your knee on a bench or a low table. Hold a dumbbell (at least three to five pounds) on one hand, and then slightly bend forward. Make sure that your back is flat as you pull your arm back. Make sure that your upper back is contracted and your other elbow is beside your body as you move. Do twelve repetitions and then switch arms after.

The upper body bike helps you tone your triceps as you get rid of lower back fat. Spend five minutes forward and then five minutes backward for best results.

It’s best if you can do these back fat exercises two to three times each week. Take note however, that you don’t need to do all of them at once. Pick three from the above-mentioned exercises and include them in your weekly workout routine.

Through time, you may create variations to keep your workout sessions fun. These routines will improve your posture and give your back a sexy and toned look.

Cardio Workout

According to the United States Department of Agriculture (USDA), it’s important to do sixty minutes of cardio workout routines at least five times every week. This will remove the back fat in no time!

To make things even more interesting, you may try interval training by alternating between pushing the body and recovery for that “afterburn effect”.

This will help your body lose up to 200 calories after training. As a matter of fact, you still lose calories even when you’re already sleeping! This is much better than the traditional, steady-paced workout.

Some Yoga Poses to Help you Lose Back Fat

According to the United States Department of Agriculture (USDA), it’s important to do sixty minutes of cardio workout routines at least five times every week. This will remove the back fat in no time!

To make things even more interesting, you may try interval training by alternating between pushing the body and recovery for that “afterburn effect”.

This will help your body lose up to 200 calories after training. As a matter of fact, you still lose calories even when you’re already sleeping! This is much better than the traditional, steady-paced workout.

Some Yoga Poses to Help you Lose Back Fat

Yoga can help you relax, de-stress, and lose back fat. Other benefits that you can get from doing yoga asanas are:

  • Immunity boost
  • Inner peace
  • Relief from stress
  • Total body workout
  • Improved energy
  • Improved posture
  • Weight loss (back fat included)
  • Flexibility

Below are a few yoga poses that you can do to get rid of fat. As much as possible, spend thirty to sixty minutes on these yoga asanas. As your body gets used to the movement, you can increase to two hours of yoga daily. If you feel pain in any part of your body, stop immediately.

The solution is simple: choose the right clothes, pick the right bra, eat properly, exercise regularly, and before you know it, the back fat is gone!

Source: http://www.wellmindness.com

 

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