Summer is quickly approaching and it is time to get beach body ready! You may have put on some extra back fat over the winter months, but you can still make changes to your back area to look and feel great! With some smart exercise, a healthy diet and discipline, you’ll be looking beach-beautiful in no time!
Start off with a minor calorie deficit along with some basic cardio exercises like jogging, biking and swimming. Cardio is the most efficient way to burn fat and calories while also toning the muscles. A cardio routine of at least 15 minutes a day can make a huge difference to your body in the long run. Aim to do 30 minutes a day for the most effective fat burn.
To help burn back fat, adding some weight lifting in your workout routine will add extra toning. Doing exercises like bent-over rows, vertical rows and shoulder presses will give your back tight and toned muscles while burning the fat. With the addition of weights it also creates more lean muscle mass. Exercise more, with moderate weight and correct form, to see effective results.
Your diet will also play an important role in burning back fat. Focus on healthy eating, but don’t forget to enjoy an occasional treat too! Eating clean, lean proteins like salmon and lean meats, dietary fibers like vegetables and whole grains, healthy fat like avocados and nuts, and low-sodium food options can go a long way. Eating 3-4 small meals a day with a substantial snack in-between will get your metabolism going and burn more fat.
It is also important to stick to your routine. Discipline and consistency will be your best friends when it comes to losing back fat. You must also dedicate yourself to the task. This means that you must stay motivated and stay committed. You can lose back fat much faster if you have the right mindset, so find your own reasons to stay motivated and keep going.
To get the most out of your workout, supplement it with abs workouts too. Doing exercises like plank, leg lifts, mountain climbers and side bends will get you that summer toned tummy you desire! To really get abs to show, combine your fat-burning workout with crunches, sit-ups, partial sit-ups and full-sit ups, and other abs exercises and see the difference.
When it comes to losing back fat, drinking enough water during the day is essential. Water will help you stay hydrated while keeping your metabolism high throughout the day. It will also help clear out excess salt and other toxins from your body. Drinking at least 2 litres of water a day will make a huge difference to your body.
Stretching out before and after any workout helps in preventing any injuries and helps your muscles be more effective. Stretching and yoga exercises like mountain pose, cobra pose and upward-facing dog will help you physically and mentally. When you are tight and stretched, it will increase your range of motion and make your fat-burning activities more effective.
To really optimize the fat burning process, choose smarter ways to burn the fat quickly. Introducing HIIT and Tabata workouts will make your fat-burning sessions shorter and more efficient. HIIT (high intensity interval training) involves a short burst of intense exercises with a short rest in between. Tabata involves a few moves done for 20 seconds with 10 seconds rest. By adding these to your regular workout schedule, you can multiple the fat-burning possibilities!
Make sure to also reward yourself for your hard work to keep up the motivation. Even simple things like a long-awaited massage or a relaxing spa day can help you keep going! Taking a break and giving yourself some rewards will help you get ready for summer with a fresher and more focused mind set.
Once you have the basic fat-burning and toning routines done, you will want to take up advanced fat-burning and metabolism-boosting activities. Get your heart rate up with fast and effective movements like burpees, jump rope, running and kickboxing – any of these exercises will give your fat-burning efforts a big boost.
If you want to lose back fat super-fast, add sprints to your routine. Doing 90 seconds of sprints on the treadmill with rest periods of about 30 seconds in between will fire up your metabolism and make your body burn fat and calories more quickly. You will love how efficiently you will be burning the fat off the back!
When studying how to burn back fat, remember that you must focus on burning subcutaneous fat. To do this, you must increase your metabolism and reduce fat storage. Eating small meals more often keeps your metabolism at highest level throughout the day and will help you in getting rid of belly fat. Eating nutrient-dense foods like fruits, vegetables, lean proteins and healthy fats and reducing your caloric intake helps you in burning subcutaneous fat quickly.
Lastly, a healthy lifestyle will be key to getting into shape. Make sure to get enough sleep during the night to recover and recuperate and keep your body performing. Keeping a healthy mental state is equally important to get your body back in shape.
To make appropriate changes to your diet, switch up your carb sources to focus on higher-fiber foods more than ones with saturated fat. Start eating foods that help your digestive system and metabolic system maintain a healthy balance, such as oats and brown rice. High-fiber foods like vegetables and legumes are also great for helping reduce fat.
Reducing your salt consumption is another great way to get rid of back fat. Excess salt can cause water retention and bloating, making it more difficult for you to lose back fat faster. Instead, opt for healthier options like spices or herbs for flavour.
It is also important to remember that the safest and healthiest way to lose fat from your back is by adopting a healthy lifestyle and nutritious diet. So why not start cooking healthier meals for yourself at home? And if you’re tired of eating the same meals everyday, switch things up by trying various healthy recipes.
Plus, joining a gym can be very motivating. It provides you with the right environment to work out and socialize with other like-minded people. Joining a gym or health club also gives you access to all the equipment and the guidance of qualified professionals who can help you develop your workout plan properly.
So with the right exercise program and a healthy diet, burning off your back fat and getting beach-body ready for summer has never been easier! What do you think – are you ready to get started?