The 3 Step Guide To Get Rid Of That Stubborn Back Fat

How to reduce back fat

A perfectly sculpted back is definitely an object of envy. A toned back stands for not just good health, but it also gives you a great posture. But what most people who do not have a great back will agree on is that it is very difficult to get rid of that stubborn back fat. Reducing back fat is one of the biggest challenges and Ugly bulges, rolls, love handles- all these elements do not paint a healthy picture.

We need to take adequate and effective steps to reduce the back fat because those back folds are associated with insulin resistance, high testosterone, and low carbohydrate tolerance and innumerable other health related problems. Also, if you have back fat, you are at the risk of diabetes

, PCOs, and infertility.

So strengthen your shoulders and support your spine as we have rounded up the entire guide to get the fittest back ever!

What Causes Back Fat?

It is common for certain parts of our body to carry more fat than the others, but our back is especially worse off as they are not used as much as the rest of our body parts. Even at the gym, it is our front muscles that are exercised not our back. The reason why are back end up looking dis shapely and out of form is because they end up losing strength, and hence the rolls, the jiggling of muscles and the folds appear.

Another huge reason could be the fact that your body fat percentage is high, we don’t really have a say when it comes to fat choosing specific parts of our body to settle it. Some people have huge belly’s, other have fat arms, the back is just another convenient spot for the fats to settle. We must also keep in mind that the effect back fat has on us when we are 20 is very different from forty years old’s back problem. Hormonal changes are another source of worry and could only make this back fat problem worse.

It is true that you won’t actually get back fat with a poor posture but it will definitely make your body look unflattering and might emphasize the unhealthiness, it also increases spinal stress. Your posture can completely change your look, and it can also cause the fat to puddle over the area in which they reside. The back is a convenient spot for this

And while fitness aficionados all over chant the spot reduction mantra, it is true that it cannot be reduced, you cannot just specifically exercise one part and hope to lose weight in that spot, you have to exercise and lose fat in general, all over and only then would your body change. Standing up tall and strong will pull those love handles away from the belt line and make you look longer and leaner.

How To Get Rid Of Back Fat?

How To Get Rid Of Back Fat

It is true when fitness experts worldwide say that you cannot outrun a bad diet, they mean it. Excess of sugar and carbohydrates in your diet are definitely not good for your body. And undisciplined lifestyle is one of the biggest factors that have influenced the obesity epidemic. And lack of exercise and consumption of processed food definitely affect your back, and they also weaken your spine.

These fats usually end up either in the belly or the back. Now once you are advised to start eating healthy, it does not imply deprivation.

What Must You Eat To Reduce Back Fat:

The idea is to eat clean. So choose healthy, whole foods. Especially ones that are not processed. Once you start analyzing your meals and monitoring what you consume you will notice the difference right away. So opt for:

  • Fiber in the form of vegetables especially greens
  • lean proteins like skinless turkey and chicken breasts
  • Healthy fats
  • Other High-Fiber Foods like oats, whole grain bread, brown rice and legumes
  • Green tea
  • Apples which reduces fat absorption

Foods You Must Avoid If You Are Trying To Reduce Back Fat:

  • Processed baked foods
  • Sugary drinks and soda
  • Chips and other junk food
  • Excessive carbs
  • Fried foods
  • Refined sugar and sweeteners
What must you eat to reduce back fat

What Exercises Help You Reduce Back Fat?

What many beginners forget is that along with diet it is also mandatory for you to exercise your back muscles to enable the loss of fat. It is not just about controlling your calorie intake you also need to work your back so that the excess weight is shed. Reducing back fat can be easy if you follow certain strategies. Start out slow but make sure that you eventually start doing exercises that are intense and effective.

1. Cardio

Nothing helps you burn fat like some good cardiovascular exercise. One must do cardio for at least 2 to 3 hours a week. From Zumba to running, to skipping, you can go for anything. Sweat it out, jog or cycle, or you can even take up swimming and burn calories effectively. To make it more intense you can also mix it with some high-intensity interval training. The variation between workouts will definitely shake up your stubborn metabolism and get things moving in the reduction of back fat.

2. Strength Training

One thing you must keep in mind whilst training to lose back fat is that you must strength train your entire body, not just one area. It is impossible to lose weight in only one spot, so it is better to keep the muscle tissue active, the more muscle you have, the more calories your body will burn. Target the muscles where you want the change to come, and though spot reduction does not work, reducing the fat so that the muscle below can appear is the right approach to losing weight.

3. Specific Exercises That You Can Do

  • Close Grip Chin Up – 8 reps

Close grip chin up - 8 reps
  • Dumbbell Renegade Row- 10 reps

Dumbbell renegade row- 10 reps
  • Dumbbell Press- 10 reps

Dumbbell press- 10 reps
  • Pushups – 10 reps

Pushups - 10 reps
  • Straight Arm Pull Down – 10 reps

Straight arm pull down - 10 reps
  • Side Plank and Row- 10 reps

Side plank and row- 10 reps
  • Face Pull-10 reps

Face pull-10 reps
  • Dumbbell Y Raise- 10 reps

Dumbbell y raise- 10 reps
  • Reverse Fly – 10 reps

Dumbbell y raise- 10 reps

4. Planks

Probably the best exercise of the list, planking does not even require any equipment and can be done at home. You do not even require a lot of room to perform this exercise.

To do a plank, you should rest your body on your forearms, with your legs straight behind you. Raise your body until it is resting on your forearms and toes. Keep your back straight, shoulder blades apart and hold the position for 30 seconds to one minute.

Try to do at least 2 sets of this when starting.

This might sound like it is easy to do, but as you keep holding your weight beyond the 20th second you will realize your back muscles are starting to burn, this means that the calorie burning has been activated.


5. Rowing Exercises

Another old school way of getting those back muscles activated is the rowing exercise. You need a rowing machine for this exercise. On the machine, you have to just hold the handle tight wand whilst pressing your feet against the padding making rowing motions back and forth. Keep your back straight and core composed throughout the exercise.

Rowing exercises

6. Exercises You Can Do At Home

Exercises you can do at home

  • Handstands against the wall are a great exercise for shoulders, back, and core.
  • Along with this skipping rope for an hour or, more is also a great way to sculpt that back.
  • Also, bridges and planking are excellent ways to get a well shaped butt and for the activation of your back muscles.
  • Dolphin kicks and hip hinges are also exercises that can be done at home to strengthen your back muscles.

Exercises you can do at home

Yoga For Back Fat Reduction:

Yoga has innumerable healing benefits, and its effects are truly amazing. In a similar manner when it comes to getting a better back, one should not undermine the impact of yoga as it truly helps the process. Here are some postures that will help with strengthening the back:


1. Massage your spine with the cat cow pose, alternate between arching your back and rounding it as you push down on the floor with your hands and tops of your feet.

Massage your spine

2. Child’s Pose

Tuck your legs below your buttocks and bend forward with your palms facing the ground. Hold that position and breathe deeply and let your lungs expand. Try stretching completely to feel more relief. Not only is this yoga pose relaxing for the back it also stretches your hips and will definitely help you reduce back fat.

Child s pose

3. Eagle Pose

This seems advanced but it is a very good exercise for your back. It will completely stretch out your back muscles.

you need to lift your right leg and put your right thigh over your left leg in a manner of tucking it behind. Stand in way that you balance yourself.

Then, bring the right arm below the left and, with elbows bent, and when your right hand reaches the tip of your left hand join your palms. You’ll get a powerful stretch by drawing your elbows upwards.

Hold this position for a minute while still breathing evenly and smoothly

Eagle pose

4. Triangle Pose

This is another age old way of strengthening the back. To reduce back fact effectively combine your breathing exercise with this pose.

keep your feet wide apart and alternately touch toes. Suppose you are touching your right foot with your right hand make sure you gaze upward and not at your foot. Hold for five to seven breaths before switching sides.

Triangle poseThe Reduction of Back Fat and the process of Loving your Body

We must learn how to love our bodies unconditionally and it is for this very reason that we must exercise and eat well. As once you start listening to your body, you will not put yourself in a spot where you jeopardize your health. Whether its stretch marks, bar bulges or love handles, we must do everything in our power to show some love to our bodies. Nobody should ever feel conscious in their own skin, because our bodies were created to be celebrated. So be mindful and take care of this invaluable gift.

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