Almost all men struggle with lower back fat, whether this be from age, hormones, or genetics. It can often be difficult to shift and get rid of those lumps and bumps that have somehow made their way onto your body! The good news is that it’s not a lost cause, as with the right diet and exercise plan, you can win the battle against lower back fat and, in turn, achieve a leaner and toned physique.
There are several key steps to banishing that unwanted back fat. Firstly, you need to adjust your nutrition. The best way to go about this is to cut out processed foods high in sugar and fat, and instead focus on eating lean proteins such as salmon and grilled chicken breast, plus plenty of greens and vegetables as well. Eating smaller proportions more regularly throughout the day, as opposed to big meals, will also help to boost your metabolism and regulate insulin levels. Secondly, you must develop an effective exercise routine. Compound exercises such as squats, deadlifts and pull-ups will also help to target excess fat in your lower body. To get the most out of these exercises, it’s best to try and do 1-3 sets of 8-12 repetitions of each. It is also important to go for high-intensity activities and mix up your routine to avoid hitting plateaus.
Thirdly, you must think about supplements, as these can be crucial in helping to create a lean and toned physique. BCAAs (branched-chain amino acids), for instance, can help to boost metabolism, support muscle growth, and reduce muscle soreness, whilst Whey Protein can build muscle, reduce fatigue, and aid in fat loss. Moreover, natural fat burners such as green tea, yerba mate, or green coffee extracts can trigger lipolysis (fat burning) in the body, improving body composition and leading to a leaner appearance.
Fourthly, sleep is also an important factor. Most of us don’t get enough of it! As a result, our hormones become disrupted and can lead to an increase in body fat. To stay lean, it’s important to aim for 7-9 hours of uninterrupted sleep each night. Finally, ensure you incorporate cardio into your regular routine. This can be anything from sprinting to cycling to HIIT (high-intense interval training). By engaging in regular aerobic exercise, you can shed the lower back fat as energy will be burned more efficiently.
These steps can be hard to implement at times and so motivation and determination are key. To help stay focused and stay on track, set yourself realistic goals and reward yourself for achieving them. Maybe start by committing to a 30 day challenge, where you pledge to adhere to the above steps for a month. With regular, positive reinforcement and using momentum to motivate you, you will be able to stay focused and banish that lower back fat quickly.
In addition to the above, staying hydrated plays a big role in succeeding in this journey. Water is critical in aiding digestion, removing toxins from the body, and providing essential nutrients to important organs. So, make sure you consume at least 2-3L of water each day to ensure your body is functioning correctly, to help synthesize hormones, and to keep true to the plan.
Furthermore, it can be tricky to maintain a healthy weight as you age, not to mention difficult to stay motivated. There are often times where you may feel unmotivated or stuck in a rut. Well, by surrounding yourself with positive people and consuming positive media, you can get very far on the path to becoming leaner and lighter. Opting for activities, such as following motivational accounts on social media, reading inspirational stories, investing in inspiring fitness clothes, or setting reminders on your phone can all help to achieve success in your mission.
Finally, when engaging in strenuous activities, such as the ones suggested, take the necessary steps to ensure your safety and wellbeing. Incorporate moves that suit your body type and never ever push yourself past your limits. Listen to your body and master the movements before adding extra weights or repetitions. Also make sure to warm up and cool down before and after workouts. Cross-training can be beneficial to improving mobility and strength, but this should be done slowly, monitoring progress week by week. All of these steps can ensure safe and sustainable weight loss.
By implementing these strategies, combined with an effective diet and exercise plan, you will be able to make major progress in getting rid of any lower back fat. By staying consistent and setting small achievable goals, you can achieve a leaner physique. To help make this journey as easier and smoother as possible, make sure to keep a journal of your progress, as this will help to provide results and hold you accountable. And, of course, don’t forget to reward yourself when a goal is achieved!
