How to get rid of back fat, workouts should target back muscles with exercises like rowing and lateral raises. These movements stimulate muscles in the area, which can tone the area and help you boost metabolism to eliminate fat mass.
Incorporating aerobic exercises, like HIIT workouts or cycling, is also essential as they promote using fat tissue as an energy source.
Nonetheless, to get rid of back fat, it is vital to reserve a healthy and balanced diet that is low in calories and rich in protein, which you can obtain from lean scratches of meat (such as chicken or turkey), eggs, tofu, and beans. Read more about how to start a weight loss diet and which foods you should eat.
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How To Get Rid Of Back Fat?
Some exercises that can help you to lose back fat include:
1. Aerobic Workouts
Aerobic exercise is vital for losing fat as it increases your respiratory and heart rate. By increasing your cardiorespiratory expenditure, the fat stored in your body is converted into carbon dioxide and water and exhaled out of the body.
Furthermore, aerobic exercise also stimulates the body to use fat as an energy source, promoting fat burning. Aerobic exercises include walking, running, or cycling, which can be done at a light to moderate intensity, as directed by a personal trainer.
HIIT, a high-intensity interval training, also stimulates metabolism and fat loss. These workouts typically incorporate exercises such as burpees, crunches, and squats 30 to 60 seconds at a time, with resting intervals in between.
2. Supermans
Supermans work and strengthen lower back muscles and can help boost metabolism and facilitate back muscle burning.
To perform supermans, lie belly down on the floor, with your arms stretched above your head. Contract your abs and glutes, and lower and lift your arms and legs from the ground. Hold this position for 2 to 5 seconds and return to the starting position, repeating this movement for 1 minute. During this exercise, keeping your head aligned with your torso and your eyes aimed at the floor in front of you is essential.
3. Plank
A plank is a complete exercise that strengthens the back muscles and can help to tone this area. To get started, lie on your stomach and lift your body from the floor, placing your weight on your forearms and tiptoes. Keep your neck, back, and legs aligned, and hold this position for 30 to 60 seconds. You can achieve 3 sets of this exercise, as your personal trainer advises.
To increase the intensity, you can perform planks with variations, like elevating one leg, planking on one side, or performing jumping jack planks.
4. Incline Push-Up
Incline push-ups work your back muscles, which can also boost metabolism and help eliminate back fat.
To get started, place your hands on a bench or chair, shoulder-width apart. Stretch your legs behind you in a high plank position, keeping your neck, back, and legs aligned. Crook your elbows, lower your chest to the seat, and then raise to the starting position. You can recurrence this movement 10 to 15 times, performing 2 or 3 sets.
5. Bent Over Row
The bent-over row is an outstanding exercise for losing back fat, as it targets the upper back muscles.
Start by standing with your torso leaning forward, keeping your back aligned and your core tight. Your legs and shoulders should be slightly bent. Length apart. Hold a barbell with your palms facing in (or two dumbbells, one in each hand) and pull them up toward you, bending your elbow, then slowly lower back down. Repeat 10 to 15 times for 2 or 3 total sets.
6. Reverse Dumbbell Fly
Hold a dumbbell in each hand with your palms facing each other to perform a reverse dumbbell fly raise. Bend at the hips so your chest faces the floor and your back is horizontal. Then, raise the dumbbells to the sides until you reach your shoulder height and lower slowly. Repeat 10 to 15 times for 2 or 3 total sets.
7. Lateral Raises
A lateral raise is an exercise that is beneficial for working muscles in the shoulders and upper back.
This exercise can be done with weights like dumbbells or plastic bottles filled with water or sand. Stand upright, save your core tight, and save your feet shoulder-width apart with a slight turn at your knees. Hold a weight in each hand with your palms facing each other, and slowly raise your arms to shoulder height, aiming for the room’s corners. Then, slowly return to the starting position. Repeat 10 to 15 times for 2 or 3 total sets.
Diet To Get Rid Of Back Fat
In addition to exercise, maintaining a diet low in calories, fats, and sugars is essential for promoting fat-burning. Therefore, to lose back fat, you should:
- Eat protein at every meal, opting for foods like white cheeses, tofu, low-fat yogurt, chicken, white meat fish and eggs;
- Consume 2 to 3 servings of fruit per day, such as strawberries, oranges, pears, apples, and kiwi;
- Eat 2 to 3 servings of vegetables daily, such as lettuce, tomatoes, carrots, eggplant and green beans;
- Avoid high-fat foods, such as sausages, margarine, ready-made sauces, French fries, bacon and chips;
- Avoid sugary foods, such as ice cream, cake, jellies and chocolate;
- Avoid alcohol, such as beer, wine, sparkling wine and vodka;
It is important to remember that each person’s diet can vary depending on age, weight, health status, and goals. You should consult a registered dietician for a thorough assessment and meal plan that suits your needs and goals.
Conclusion
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