Content

• Steps
• Method 1 of 2: Exercise to Lose Excess Back Fat
• Method 2 of 2: Changing Your Diet
• Tips

When losing weight, the back is the most problematic place for toning and getting rid of excess fat. Unfortunately, it is impossible to lose weight "pointwise". Your diet and exercise should generally focus on toning the muscles of your entire body and overall weight loss. It is impossible to shape a specific area of ​​the body and lose weight in a specific place. It will be more effective on your part to use a combination of proper diet and exercise to promote overall fat loss, including your back.By adjusting your diet a little and starting to engage in proper cardio and strength training, you can successfully lose excess back fat.

Steps

Method 1 of 2: Exercise to Lose Excess Back Fat

1. 1 Start doing cardio exercise. For best results, you should exercise for at least 30 minutes per session 3-4 times a week.
   • The following types of cardio workouts are especially useful for strengthening the muscles of the back: rowing, boxing and swimming.
   • Other useful cardiovascular exercises include running, walking, cycling, dancing, and ellipsoid exercises.
   • Not only will cardio help tone your back muscles, it will also lower your risk of heart disease, improve heart function, lower cholesterol and triglyceride levels, reduce your risk of osteoporosis, and increase muscle mass.
   • As already mentioned, you cannot lose weight "pointwise" in a specific place on your body. You need to lose weight in general in order to notice a decrease in excess fat mass in the area of ​​your body of interest. And cardio is designed to help you achieve your goal.
2. 2 Go for interval training. Interval training can help you burn excess fat faster. They will not only tone your back, but also reduce fat deposits throughout the body.
   • Doing intense interval training helps you burn more fat than other types of workouts and also speeds up the body’s fat burning process after all exercise.
   • One type of interval training can be running. Run at a high speed for a few minutes, then return to a moderate running speed for 5 minutes, and then accelerate again for a couple of minutes. Continue this workout for 15-20 minutes.
   • Consider high-intensity interval training. High Intensity Interval Workouts involve receiving a heavy load lasting from 30 seconds to several minutes and alternating this load with 1-2 minutes of rest or doing low-intensity exercise. Such training has stronger a positive effect on the body than conventional cardio training. They can improve the condition of your cardiovascular system and speed up your metabolism.
3. 3 Exercise to lift your own body weight. There are a number of specific back strengthening exercises that can be performed without the use of a machine. Many of these exercises are available for home use.
   • Tie the expander tape to the doorknob. Close the door and place a chair for yourself 60 cm from the door. Grasp the ends of the expander strap and bend your elbows 90 °. Move your arms back to bring your shoulder blades together. Hold this position for 10 seconds and then relax. Do 7-10 repetitions. If you do not feel sufficient resistance of the expander tape, then move the chair a little further from the door or use a thicker expander tape.
   • An exercise such as the lower back stretch targets the muscles in that area of ​​your back and helps you get rid of the annoying fat hanging over the waistband of your jeans. To begin the exercise, lie on your stomach on the floor. Place your hands behind your head and lift your torso as high as possible. For a start, three sets of ten repetitions will be enough.
   • To perform the bridge, lie with your back on the floor. Bend your knees 90 °, but keep your foot firmly flat on the floor. Lift your buttocks so that your back and upper legs are in line. Freeze in this position for 10-15 seconds, and then slowly lower your body to the floor. Repeat the exercise 10-20 times.
   • To tone your entire back and torso, do planks. Place your forearms on the floor and straighten your body in one line from shoulders to heels. Hold this position for as long as possible. Relax and repeat the exercise 1-2 more times.
   • Push-ups are useful for toning the arms, chest and back. These are fairly simple exercises that can work a range of back muscles. You can do classic or simplified knee push-ups from the floor. Do 1 to 3 sets of 10 repetitions of push-ups, or just do as many push-ups as you can.
4. 4 Exercise with free weights and strength machines. Free weights and strength machines can also help tone your back muscles. When combined with cardio and other strength training, they will get your back in shape very quickly.
   • Start with equipment that is comfortable for you. You should be able to lift it effortlessly. On the other hand, if you lift the dumbbells with no effort at all, then you will not be able to work your muscles with them.
   • Breeding dumbbells in a slope allows you to pump your upper back muscles. Take dumbbells in your hands and bend in the pelvis. Spread your arms out to the sides so that they reach shoulder level, and then lower them again. Do 3 sets of 8 repetitions.
   • To perform a vertical block pull to the chest on the block simulator, grasp the bar above your head with outstretched arms. The knuckles in your grip should be facing up. Place your legs under the support and straighten them. When you reach for the bar, it should be within your reach. If not, adjust the height of the machine. With one smooth movement, pull the bar towards your chin (keeping your back straight), you should feel the shoulder blades come together as you do this. Slowly return the bar to its original position. Do some repetitions.
   • Do dumbbell press. Take two dumbbells (one in each hand). Place them at ear level with your palms facing forward. Straighten your arms fully straight above your head. Then slowly lower the dumbbells to the starting position. Perform 1-3 sets of several repetitions of the exercise, or repeat the bench press as many times as you can.
   • Do bent-over dumbbell rows. Take dumbbells in each hand. Bend slightly at the waist (about 45 °). Place your hands in front of you, palms facing each other. Pull the dumbbells towards your stomach so that your elbows are level with your back. Then slowly lower your arms to the starting position. Perform 1-3 sets of several repetitions, or do this exercise as many times as possible.
5. 5 Hire a personal trainer. If you are just getting started with your workouts or need additional advice, it can be helpful to work with a personal trainer. He will be able to optimally tune your workouts to reduce back fat and tone your back muscles.
   • A personal trainer is a fitness professional who knows many different exercises. Make an appointment with such a person and ask him what kind of exercises will suit you best for toning your back and for overall weight loss.
   • Many gyms offer one free personal trainer session when you first sign up for a gym. In the future, most likely, you will have to pay a certain cost for classes with a trainer, which will depend on the time of the classes.
   • You can also find regular blogs and video blogs of personal trainers on the Internet, where you can get detailed information on how to perform various exercises.

Method 2 of 2: Changing Your Diet

1. 1 Cut back on your calories. If you reduce your daily calorie intake by 500 units and start exercising regularly, you will lose about half a kilogram of excess weight per week. Losing weight will also help you get rid of excess back fat.
   • To cut your typical calorie intake by 500 per day, keep a paper or electronic food diary online.
   • Online food diaries, combined with calorie counters, can provide you with an estimate of the amount of calories you will need to lose weight. The needs of all people are different, so using calculators will provide you with more accurate guidelines for the calories your body needs.
   • Don't cut calories too much. This can slow down weight loss, lead to nutritional deficiencies, and make you feel tired or overworked. In general, nutritionists recommend consuming at least 1200 calories per day.
   • Cutting calories can help you lose weight, but without cardio and strength training, your muscles won't tone. It is very important to keep your diet and exercise at the same time to get the best results.
2. 2 Eat a balanced diet. Even when cutting back on calories in order to shed excess back fat, it is imperative to eat a balanced diet.
   • Eating a variety of foods from all nutrient groups will allow you to consume the amount of important nutrients you need every day. A bad, unbalanced diet can work against your goals.
   • Eat protein with every meal. Protein is an essential nutrient for your diet. Adequate protein can be obtained from poultry, eggs, dairy products, legumes, seafood, or tofu every day. Aim for 85-115 grams of protein per meal.
   • Eat a variety of fruits and vegetables daily. This food is low in calories but high in nutrients, making it a great option for a low calorie diet. In order to promote weight loss, try to make sure that half of any food you eat is fruit or vegetables.
   • Finally, it is very important to consume healthy grains such as bread, rice or pasta. Grain products provide the body with fiber and B vitamins, which are very important for health. Try to eat whole grains if you can, as they contain more nutrients.
3. 3 To avoid feeling hungry, try to eat foods that make you feel full for a long time. When a person is trying to lose weight and cutting calories, it can be difficult for him to deal with hunger. Constant hunger makes it difficult to diet.
   • Combining certain foods and eating certain foods with each meal, as well as snacks, can make you feel fuller longer and reduce the intensity of your hunger.
   • Healthy fats are a great addition to your weight loss diet. Fats take longer to digest than carbohydrate foods and allow you to feel fuller for longer. Try to eat healthy fats daily with one or two meals. Try using olive oil, olives, avocados, nuts or peanut butter, flaxseed, salmon, tuna, sardines, or mackerel for this purpose.
   • In addition to healthy fats, a combination of protein and complex carbohydrates will help you feel fuller for longer. Try to eat pure protein or protein combined with healthy fats such as seafood, poultry, beef, pork, low-fat dairy, legumes, or tofu. Supplement this meal with fiber-rich carbs such as starchy vegetables, fruits, beans, nuts, and whole grains.
4. 4 Eliminate high-calorie drinks from your diet. People very often forget about their liquid calories. Replace soda and juices with water and calorie-free drinks.
   • Drink plenty of fluids like water, decaf coffee and tea, or water-based non-nutritive drinks to stay hydrated. Everyone needs a different amount of fluid, but it’s a good idea to try to consume 1.8 liters daily for a start.
   • Studies have shown that drinking high-calorie beverages contributes to weight gain. Drinking liquids does not necessarily make you feel full, and many people forget to include them in their total calories.
   • While switching from regular soda to calorie-free sodas will help you cut calories in the short term, there is no evidence yet as to whether doing so will help combat obesity and its associated health problems. ...
5. 5 Limit the amount of treats and rewards you receive. An integral part of a healthy diet is to receive occasional treats or rewards. However, when you are trying to lose weight, you need to limit your calorie intake and strictly monitor the frequency of these treats.
   • If you indulge yourself too often, you can start consuming too many calories. This can slow down and even stop your weight loss process.
   • If you really crave a treat, try to compensate for the calories with your physical activity throughout the day or week so that the treat is well deserved. For a treat, you may want to extend your workouts or skip snacks.

Tips

• Before embarking on an exercise program, be sure to consult with your doctor.
• Note that strength training can improve the appearance of your back by building muscle mass, but it will not help you "spot" fat off.
• When it comes to excess back fat, not all cardio exercises are created equal. Excess fat from your back will go away faster if you engage in a type of cardio activity such as rowing, which allows you to work out your back muscles well.