Get Rid of Back Fat Now With These Targeted Exercises
Sick of having to tuck bulky back fat into your clothes every morning? Dread putting on a swimsuit and feeling conscious about how your back looks? Don’t worry, we have the answer. Get rid of back fat now with these targeted exercises!
If you thought your back was un-sculptable, think again. Working your back muscles with a few simple movements can help to redefine your shape and get rid of back fat. Regular back exercises can strengthen back muscles, improve your posture and help you to look and feel great. All of these exercises can be done at home without the need for any equipment, so theres no excuse lets get to it!
To start with, perform a plank hold with rotation. Begin in plank position with your arms extended straight, feet hip-width apart, and making sure your body is in one line from your shoulder to your heel. Make sure your core is pulled in tight and your glutes are activated. Without rotating your hips, rotate your torso and reach your right arm up above your shoulder. Stay here for around 10 seconds before repeating on the other side. This move should be done for 2-3 sets of 10-12 reps with a 10-15 second rest in between sets.
Reverse flies, a great exercise for the back muscles, is next. Stand tall with your legs slightly wider than shoulder-width apart and arms straight out in front of you. Keep your core tight and remember to stack your shoulders on top of your hips. Push your arms behind you as you open your arms, and you should feel your shoulder blades move and your back muscles engage. This exercise should be done for 2-3 sets of 10-15 reps with a 10 second rest in between sets.
Bent-over rows, another extremely effective exercise for targeting the back, can be done with a resistance band or a pair of dumbbells. Start with your feet shoulder-width apart and bend your knees slightly as you bend your torso forward. Reach for the object of choice, then pull it up towards your chest, keeping your core engaged. Your arms should reach up and behind you. Pause for a few seconds before slowly lowering your arms back to the starting position. This exercise should be done for 2-3 sets of 8-12 reps with a 10-15 second rest in between sets.
Lastly, try some single arm rows. Start in a split stance, your right foot a few inches back and your left foot ahead, bent slightly. With your right arm, grasp the object of choice and pull it up towards your ribs, engaging your back muscles. As you do this, make sure your core remains tight and your shoulder blades move together. Pause for a moment, then lower back to the start. Repeat 8-12 times on one side before repeating on the other. This exercise should be done for 2-3 sets of 8-12 reps with a 10-15 second rest in between sets.
Now that we have covered the 4 main exercises, let’s look at the importance of nutrition. Eating correctly is important as it helps repair and rebuild muscles. Protein and complex carbohydrates are essential for those wishing to build strength and muscle tone. Protein should be consumed after exercise in order to restore and rebuild the broken down muscle tissues. Additionally, food that is rich in omega 3 oils, such as salmon, and low sugar fruits such as berries provide essential vitamins and minerals needed to help in the muscle building process.
Stretching your muscles after each workout is also vitally important to helping them restore, heal and come back stronger. Make sure to aim for at least 10 minutes of stretching per workout. This helps to make sure the muscle fibers repair correctly, which will give you better results and reduce your risk of injury. Stretching can be done both before and after your workout, but its always best to stretch after a workout for maximum benefit.
Finally, make sure you stay consistent with your workouts. You won’t see the desired results overnight, and with any exercise program, consistency and patience are key. You need to stay focused and commit to working out regularly in order to achieve your goals. Its also important that you challenge yourself. As your back muscles become stronger, you can modify the exercises to make them harder.
Now let’s move on to the next topic – how to stay motivated.
Staying motivated is always the most challenging part when it comes to getting fit. To stay motivated, first and foremost, set yourself realistic goals. Setting small, achievable goals is the best way to progress in the long term as it makes the overall goal of getting rid of back fat feel less intimidating. Secondly, come up with a rewards system. Treat yourself for reaching your goals, either with a purchase or a pamper session, to help keep you motivated.
Thirdly, find something that you enjoy. If youre not a fan of running or do not enjoy gym classes, why not join a yoga studio or play a team sport? When you look forward to working out, youll be more likely to stick to the routine and reach your goals. Last but not least, recruit a friend or family member who can help act as your personal coach or become your fitness buddy. This will help to keep you accountable and stay motivated to work out.
One way to help integrate exercise into your life is to set daily reminders or alarms on your phone. Setting a reminder for a certain time of day is a great way to ensure you dont forget to work out and as an added bonus you can build it into your daily routine.
It can be difficult to stay motivated when results are not instantaneous, so remember that physical fitness is a journey and not a goal. Logging your progress can also be extremely helpful to help you stay motivated and remember how far youve come. Record the types of exercises that you do, how many reps and sets you do, and any other variables such as weights being used. Keeping track of your progress is a great way to motivate yourself to take that next step and power through to reach your goals.
Eating right is also vital to maintaining motivation. Fuelling your body with the right nutrients and vitamins is essential in order to help you achieve the best possible results. Make sure to avoid processed foods, sugary treats or unhealthy snacks whenever possible as these can slow the progress of the achievement of your goal. Cooked meals with lean proteins, complex carbs, and healthy fats are all great choices and should be integrated in your diet as much as possible.
Finally, record your progress with photos. Taking progress photos is a great way to keep tabs on your progress and motivate yourself to push forward. Measurements are also helpful to track improvement, but pictures are great visual reminders of just how far youve come.
All of this advice when combined with a good exercise program will help you to achieve the body you always wanted. Whether its deadlifts, planks, bent-over rows or any other back exercises, a regular program can help you to build a strong and toned back just stick with it! So what are you waiting for? Start incorporating these exercises into your daily routine now and get rid of back fat before you know it.
