Do you have fat stored around your back that no matter how eliminating your diet or hard you work out just never seems to go away? You’re not alone! Shedding stubborn back fat can be incredibly frustrating but with the right targeted workouts, you can banish those fat cells for good and leave behind your bloated back woes.
To kick start your fat burning mission, why not try a spot-toning session? Spot-toning is when you direct all of your energy and attention to one specific body area like the back, and because the intensity is greater than other workouts, you can get maximum burn in half the time. Push-ups are the perfect way to target your back since they isolate both the upper and lower back muscles. Start with a set of 10 and work up to four sets of 15 or more. Then why not give oneself a lat pulldown a go? This works the latissimus dorsi, or ‘lats’ a large, V-shaped muscle on the back. You can switch between a wide and close grip to really target the lats.
But why train the back muscles directly when you could involve them in your dynamic workouts? Plyometrics is all about dynamic movements like jumps, hops and skips, and combine these exercises with a rotating torso to incorporate your back muscles and get that extra burn. As for cardio, swimming is a low impact exercise that really tones up the back as you move through the water’s resistance. Alternatively, try a rowing machine to give a whole host of back muscles a workout.
Strength training isn’t the only way to get rid of stubborn back fat either. Pilates is an excellent alternative which works deep core muscles and those hard to reach back areas. Core-focused exercises like the V-Sit require you to lift your upper body off the floor while engaging all the deep muscles along the spinal column, to strengthen your core and help you blast that back fat. When you combine core-stabilizing exercises with dynamic movements like lunges and press-ups, back fat has no chance!
Lastly, to really maximize your success, make sure you are tweaking your diet to support your new workout regime. Filling up on essential fiber, protein and healthy fats will have you burning that back fat like a pro in no time. Of course, it is also important to kick the habit of snacking between meals, which may be contributing to stubborn back fat.
Now let’s expand on this topic further. For a more sculpted back, you may want to focus on certain muscle movements. For example, bent-over rows can help define your back muscles while flys and cable cross-overs help stretch those muscles out and give a fuller look. Adopting the practice of yoga into your exercise routine can also help tone your back muscles. Certain poses like warrior two, back extension and bow pose help to stretch muscles of the back and increase strength. Seated twists and plank hold are great for targeting your upper and middle back as well as core muscles for increased calorie burning.
Along with toning exercises, you’ll want to switch up your cardio for maximum fat burn. High-intensity interval training (HIIT) can be an excellent way to do this when it comes to back fat. Interval training incorporates bursts of intense cardio such as running or cycling followed by short recovery periods. Not only does HIIT burn more fat but it also helps keep your metabolism humming quickly and kicks your body’s fat burning mechanisms up a notch.
Don’t forget that diet plays a big role as well. You want to make sure you are getting enough water throughout the day and fueling your body with the nutrients it needs. Eating lots of fresh fruits and vegetables can help supply the body with vitamins, minerals and a lot of fiber. Perfecting your macronutrient breakdown with a combination of protein, carbohydrates and fat can ensure you get the necessary energy to get through your workouts. Choosing nutrient-dense foods like sweet potato, quinoa, egg whites, and lean meats can help you get the healthy calories you need and help you slim down quicker.
Sticking to your exercise routine is key to getting rid of stubborn back fat. Keeping consistency and discipline in your workouts will help build muscle and amp up your metabolism. Not only should you aim to exercise four to five times per week for at least 30 minutes, but you should also track your progress and find a way to reward yourself for progress. Staying accountable to a friend, family member or trainer can help you stay on track and remain motivated.
Finally, supplementing with some backing fat burning power moves can help. Certain supplements are scientifically proven to boost fat burning and help reduce bloating. For example, raspberry ketones are known to help break down stored fat. Green tea extract also has fat burning properties and can help suppress your appetite. Taking a fish oil supplement will also help you get rid of stubborn back fat due to the anti-inflammatory compounds that are found in omega-3 fatty acids. Supplements packed with caffeine such as coffee bean extract can also help with fat burning as caffeine is known to increase metabolism and block hunger cravings.
