Lose Fat Back
Lose Fat Back
How does fat accumulate on a person’s back? Fat on the back can be frustrating and even upsetting. It’s unattractive and stubborn, and most people are unfamiliar with any form of exercise that might get rid of back fat. How can you work your back?
The truth is, you can indeed lose fat off your back, but not by spot reducing and not by doing a single back exercise while eating and behaving the same way you always have.
To lose fat from the back you have to achieve a healthy weight and your have to train your entire upper body.
You have to achieve a healthy weight because if you are significantly overweight and try to lose fat from your back through exercise alone, you will indeed create muscle but the fat will still be there, lying on top of the muscle. You have to get your body to its ideal weight so that when you work out, the muscle actually replaces the fat on your back.
Why do you have to train your entire upper body? Why can’t you just exercise your back muscles?
All the muscles in the human torso are connected. If you train only one set of muscles, your body goes out of balance and that leads to injury. The complementary sets of muscles (the ones you are not training) can’t balance the tension with the new, tighter, larger muscles, and so you injure yourself.
The good news is, training your upper body is not that hard, and it doesn’t take hours and hours each day. Three hours per week of upper body workouts with free weights (or on a circuit trainer) will result in significant changes in only six weeks, and a transformation within three months.
A good schedule is 45 minutes to an hour every other day with Sunday off. That’s do-able for almost anyone, and the results are so dramatic they are totally worth it.
In addition to your three weekly hours of resistance training, at least half an hour of moderate aerobic exercise per day is essential. You don’t have to make a big deal out of this and you don’t even have to break a sweat in order for your routine to be effective.
Two brisk fifteen minute walks each day will do it, and you can even work them naturally into your life by parking farther away from the office, walking the dog each morning, or walking or biking to the grocery store instead of taking the car.
When you increase your exercise to this level and maintain it over a long period of time, you don’t have to go on a drastic program of calorie restriction.
Aim for five servings per day of fresh fruits and vegetables, focus on lean meats and low-fat dairy, and stay away from processed foods, fast foods, junk food, and anything high in salt, fat, or sugar, and you’ll lose weight naturally without a lot of fuss.
Most people who follow this program will lose fat off their back and keep it off. Dieting alone may help you lose some weight, at least for a while. Exercise and diet combined will help you lose fat and keep it lost forever, not just from your back; from your body and your life.
