It’s possible to reduce your back fat significantly in only seven days! Losing back fat has never been easier, so let’s get started on your journey to a flatter and leaner back.
Motivation is key; identify what inspired you to start this journey and focus on it. Writing down your goal will add to your motivation to stay on track. Living a healthier lifestyle will result in feeling better about yourself. A healthier lifestyle includes exercising and eating healthily, all of which can help reduce back fat.
Focus on hitting the weights, as regular strength training sessions will help burn fat and build muscle. Opt for compound exercises such as and incline press, chest press, pullovers and tricep extensions can help reduce fat and add more definition in the back. Concentrate on a combination of weighted and bodyweight exercises five times a week to get the best results.
Cardio is also an important aspect of losing back fat effectively. To reduce fat we need to burn more calories than we consume, so incorporating higher intensity cardio exercises such as running, swimming and cycling will help burn more calories quicker. Alternating between cardio is the best way to ensure results are seen.
During any exercise session always push yourself and when doing cardio, elevate your heart rate to keep the fat burning. It’s essential to stay hydrated before, during and after each workout. Water aids the flushing of toxin from the body which are responsible for fat storage.
Nutrition is the key factor when it comes to reducing back fat. Eating the right types of food such as proteins, carbohydrates, and healthy fats are all needed to maintain a balanced diet. Cutting out processed, carb-filled food will immediately promote weight loss. Replace them with lean proteins such as salmon, fish, eggs and lean meats. Whole grains and good fats such as avocados, olive oil, nuts, seeds and nut butter will provide more energy and help to keep cravings at bay.
Incorporate healthy foods in your diet but don’t over restrict yourself- you’ll be more likely to stay focused if you allow yourself one cheat meal a week.
Make sure that your meals are spaced out evenly throughout the day to keep your energy levels up, allowing for more intense workouts.
Now let’s move on to the next 4 sections:
Section 2
Setting a schedule is a great way to remain focused and motivated. Chart out your weekly workout plan and portions and stick to it. Estimate the amount of calories you want to consume daily and space out your meals accordingly.
It’s a great idea to do a warm up before performing any exercises. This helps to get blood flowing and loosen your muscles. Ensure mobility drills with focus on the back such as butterfly stretches, chest openers, cat-cow poses as well as hip stretches and yoga poses will help clamp down the back fat and elongate your muscles.
High intensity interval training can be beneficial and is proven to burn fat more effectively with minimal time spent. Consider a HIIT workout such as a minute-long sprints and a minute -long rest period. This should be done 4-5 times on a medium incline level.
Increasing the time spent in a workout can also help to reduce the back fat. Aim for at least thirty minutes on each exercise and cardio session. Don’t limit yourself and go for longer sessions or more repetitions to ensure optimum fat burn.
Section 3
Getting good sleep is essential. At least eight hours of sleep a night will help regenerate the muscles and feed the body. This is also an important time for calorie expenditure. If the balance of sleeping and exercising is maintained, it will help increase metabolism and reduce fat.
Try adding in some yoga poses such as cobra poses, bow pose, reverse plank and anything involving stretching. These poses not only reduce back fat but also help to relax the mind.
The foundations of a healthy lifestyle also include drinking enough water, maintaining healthy and balanced social activities and practising mindfulness. Try journaling and meditating this can help reduce stress levels and aid with inner peace and balance.
Pushing yourself to complete a task can be difficult. Get a friend on board to do this journey with you. A support group will keep each member accountable and motivated. Track your progress, consider taking progress pictures weekly.
Section 4
Finding out what works best for your body is important. Every individual’s body type is different so discovering the foods, exercises and techniques which help you get the results you want.
Creating goals can also be a great way to stay focused and motivated. Set small and achievable goals which can be completed easily and on time. As these goals are completed, add in a bigger and a more intense challenge which can stretch your ability further.
Consuming healthy, pre and post-workout meals can provide more energy and fuel for fat burn. Try vegetables, and fruits alongside protein shakes to keep you full whilst experiencing a rush to keep you motivated and pumped.
Aim to cut down on sodas, energy and coffees. Water is the best for energy and hydration. Experiment with different types of teas and vegetables to provide energy and keep cravings at bay.
Section 5
Creating a positive mindset is key to achieving any goal. Self-affirmations and positive outlook on life will keep you more focused and will result in a healthier lifestyle.
Working out during the day also helps increase your energy levels. Try to plan your workouts so they occur during the day when the natural light can get you feeling energized and motivated.
Mixing up your workouts will also ensure your muscles don’t adjust to the same exercises. Rotate between plyometrics, cardio, weight lifting and core work to get the best results.
Get creative and try different methods of workout such as jump squats, skaters, waist twists and turtle pulls. This will make your workout more effective and cardio more fun.
Keep in mind that there is no one-size-fits-all solution when it comes to reducing back fat. Make sure to find something works best for you and don’t be afraid to experiment with new food and exercises.
Eating right and exercising consistently will get you the results you are looking for. Keep your head in the game and you will see results in no time. Does it sound like something you can do?
