We all know that feeling when you’re in the mirror and see chunks of fat bulging out even when you’re stood completely straight. It’s bane of many women’s life, but with a few simple tips and an open mind you can banish that annoying back fat for good.
For starters, eliminate sugary drinks and foods. Sugar is a major contributor to fat retention and you’ll find losing the sweet stuff substantially reduces the appearance of back fat. Next up, get moving. Working out our back muscles is so important for targeting and reducing back fat. Simple exercises like press-ups, rowing and lat pulldowns work wonders and won’t take up too much of your day.
Be sure to add a strength building routine combined with cardio, aim for a minimum of 150 minutes coupled with two to three days of strength adaptations of your choice. If you’re a gym-goer, switch out the arm focus for back exercises when working out and make sure you’re engaging your core throughout.
To turbocharge your journey, implement healthy lifestyle changes for the best results. Drink at least eight glasses of water a day, you’re not only hydrating which is incredibly beneficial to our health, but this method aids in faster fat burning. Plus, it will help you suppress cravings for sugary snacks and drinks.
Now for the diet! Switch up your diet to reduce your calorific and saturated fat intake; while also eating plenty of lean proteins like chicken, turkey and fish, and fibrous carbohydrates like broccoli, spinach and asparagus. Eating these no-fuss, recommended foods will fuel your body and also help reduce that annoying back fat.
Finally, don’t forget to dress for success! Choose clothes that are baggy on your body to work with your shape to hide those bulges. Lose fitting t-shirts, cotton shirts, vest tops and cardigans are all great options! By owning your shape and feeling great you’ll soon start to love what you see in the mirror.
Even if you incorporate these tips and tricks it won’t happen overnight, you’ll need fat and patience to achieve your goals. Eventually, as you stick to your routine you’ll see the progress your hard work has made, embrace your body and all of its wonderful features, and look forward to the time when there’s no more sight of that annoying back fat.
To keep burning fat, combine cardio exercises and weight lifting. Cardio exercises like jogging, burpees, and mountain climbers help us to burn calories faster, but when it comes to reducing back fat weight lifting is the key player. Focus on using heavy weights on back and core exercises like pull ups, deadlifts, and squats to build and strengthen your muscles.
Don’t forget the importance of stretching. Stretching your body and giving it a rest allows your muscles to repair themselves and get stronger, thus increasing their endurance and reducing back fat. Make sure you stretch for at least three minutes after a good workout and present your body with the much needed flexibility.
A diet rich in fresh fruits and vegetables can help improve your metabolic rate and help burn fat faster. The nutrients contained in them can help fortify your body without adding any unwanted calories to it. Enjoy a diet filled with plenty of salads, nuts, and whole grains for the best nutrition possible.
Sleep is also very important. Your body needs at least seven hours of sleep to rest and rebuild muscles and your metabolism. Lack of rest can increase weight and lead to fat retention. So make sure you get two good nights of sleep every week to help reduce back fat.
Finally, keep your attitude straight. It’s easy to be discouraged when you don’t see results with your hard work, but remember that these things take time. Stay positive and keep your spirits up by rewarding yourself for small accomplishments; whether it’s hitting the gym for another week in a row or having a cheat day and eating a pizza. Believe it or not, mental health can help you reduce fat!
