How to Lose Back Fat: Exercise and Diet Guidance

How to Lose Back Fat: Exercise and Diet Guidance

Back fat is one area that, no matter how slim you are, seems difficult to lose. However, along with a good diet and lifestyles, the right exercises can make this area lean and well-toned. Here's a broad guide for getting started on reducing back fat.

Understanding Back Fat

More often than not, it's known as "love handles" or "bra bulge." It is also the layer of fat which tends to accumulate between the top of your butt and the bottom of your rib cage on the back side of your body. There's a popularly hailing idea around spot reduction, however, the holistic method through strength training, cardio, and a healthy diet is what you will need.

Best Exercises for Back Fat

Side Plank

Muscles Worked: Abdominals and Lower back

How to do it: Lie on your side with your legs outstretched. Lift yourself up on your forearm which reaches out and lays directly on your shoulder. Your body will be straight from head to feet. Hold for 30-60 seconds on each side.

Burpees

Full Body

How: Stand over the ground, bend your knees and come down into a squatting position and bring your hands on to the floor. Leap your feet back right into a plank position. Currently do a push-up, after that leap your feet forward to your hands and jump up airborne.

Back Extension

Back Muscles

How to Do It: Lie face down on mat with arms extended by your side. Using the muscles of the lower back, lift the upper body off floor. Hold for a few seconds, then lower back down.

Superman

Lower back, glutes, and shoulders

How to Do It: Lie facedown with your arms extended in front of you. All at one time, lift your arms, chest, and legs off the floor. Pause for a few seconds then lower back down to the floor.

Lat Pull-Downs

Muscles Worked: Upper back

How to Do It: Using a lat pull-down machine, pull the bar down toward your chest while keeping your back straight. Slowly return to the starting position.

Rows

Muscles Worked: Middle back

How to Do It: Using a barbell or dumbbells, bend over, keeping your back straight, and bring the weights toward your torso while squeezing your shoulder blades together.

Cardio and Diet

Strength training is just one part of the complete picture. Also include some cardio exercise in the mix: running, cycling, swimming, or any other activity that lifts your heart rate for at least 150 minutes a week for moderate-intensity aerobic activity; or 75 minutes of vigorous-intensity aerobic activity per week, or an equivalent combination of both, where vigorous-intensity activity is performed at least 75 minutes a week.

Nutrition/Ayurveda

Eat to Win: Concentrate on whole plant foods. These are the "healthy" ones that should dominate your diet.

Lean Proteins: chicken, fish, tofu, and legumes

Healthy Fats: avocados, nuts, and olive oil

Carbs: whole grains, vegetables, and fruits

Hydration: drink plenty of water throughout the day

Lifestyle Changes

Consistency: religiously sticking to your workout and diet plan.

Sleep: getting at least 7-9 hours of sleep every night to aid recovery and health management.

Manage Stress: activities that help minimize stress, such as yoga, meditation, or deep breathing.

These exercises, combined with healthy diet and lifestyle changes, will result in an effective reduction of the fat between your back muscles while maintaining a stronger and leaner back. You just have to remember that patience and consistency will prove to yield good results.

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