No spot-reducing exercises can take fat off one area and not another. When you lose weight, you lose it all over your body, not just in specific areas. However, toning the muscles in certain areas can change your body’s appearance, making it look thinner with less fat. Getting rid of back fat is possible by targeting the muscles in the back and toning them. By tightening the muscles, it builds muscle tone and alters the appearance for the better.
Start with a healthy diet.
To lose back fat, just like losing any fat, you have to lose weight all over your body, but you’ll make it less noticeable. To eliminate back fat, focus on eating a healthy diet. To lose one pound, you need to eat 3500 fewer calories than you burn. You can make it easy on yourself by switching to healthier options and eliminating foods with added sugar and highly processed food. Pile on the greens and fresh fruits and vegetables.
Is that back fat or just a sagging muscle?
It’s often hard to tell the difference between fat and sagging muscles. One thing is certain, the appearance of both isn’t attractive. Upper body exercises focusing on the shoulders and back can help tighten the area and tone the sagging muscles. You’ll still have to burn extra calories to reduce the amount of fat and for that doing cardio and strength-building exercises work. Kettlebell workouts can build the back muscles while also burning lots of calories. HIIT workouts—high intensity interval training—also burn loads of calories, but don’t necessarily tighten back muscles.
Work all areas of the back.
Back fat can be in the shoulders and upper back, mid, and lower back areas. How do you work all the areas to maximize the results? Doing core exercises will work. Simple core exercises like the Superman can tone all the back muscles while building abdominal muscles. Planks, pull-ups, push-ups, burpees, and seated dips are also excellent for toning back muscles.
- Create a circuit of back toning exercises and do it. If you cut the rest time between sets, you’ll create a HIIT workout that burns even more calories.
- Add weight to your workout. Including weights can tone muscles faster and burn extra calories. You’ll tone and tighten your muscles by including weights or doing bodyweight workouts.
- Check your posture. Exercise can help improve posture, but also focus on it throughout the day. Sit straight and walk tall. Focus on keeping your shoulders back and your head up.
- Do a little air boxing. It can be fun to do, especially if you imagine you’re punching out someone you don’t like or defending the championship. Use resistance bands as an alternative to weight training. They’re inexpensive and take little storage room.
For more information, contact us today at Reggie C. Fitness