Excess fat accumulates all over the body and it can sometimes spread throughout the entire back.
Oftentimes, fat accumulates on the lower back.
In women, back fat can cause “muffin top” and “bra bulge.”
Women who want to know how to lose back fat soon find out that it’s not easy to eliminate fat.
But just like any other type of fat, you need a healthy diet and an effective exercise regimen to burn excess calories and get rid of back fat.
Fat in the upper and lower back is difficult to lose and people know that you need to exercise if you want to get rid of unattractive back fat.
One common misconception is that you must do back exercises to lose fat from the back.
The truth is that back exercises only develop the muscles underneath the fat without doing much to get rid of excess fat.
There are steps that you can take to lose back fat.
They involve lowering the overall fat in your body.
Remember that spot reduction is not possible unless you resort to cosmetic procedures such as liposuction.
The only way to lose back fat is to eat a healthy diet and exercise regularly.
Reduce Calorie Intake
Reduce the number of calories you eat daily.
To shed excess weight, you must burn more calories than you take in.
Make use of online tools to help you determine how many calories you can consume on a daily basis and still lose weight.
Build Lean Muscle Mass
Exercises to help you build and develop your muscles are particularly important.
Muscles require more energy to maintain than fat.
The more lean muscles you have, the faster your metabolism will run.
It will be easier for you to lose body and back fat.
The added muscles will burn more calories all the time, even while you sleep.
Your workouts should include strength training.
Exercise the large muscle groups in your core and legs to get the most impact.
Don’t forget to perform exercises that will tone your back muscles.
Perform Cardiovascular Exercises
Cardio workouts are important in any weight loss program.
To lose back fat, try to get at least 45 minutes of intense cardiovascular exercise every day.
Some of the best forms of cardio exercise include jogging, swimming, cycling, brisk walking, and aerobics.
Use Interval Training
This is one of the most effective ways to burn more calories in your workouts.
Interval training is done by varying the intensity of your workout.
For example, instead of jogging at a steady pace, you can jog or walk for 3 minutes followed by 1 minute of sprinting.
This interval should be repeated throughout your 30-minutes workout.
Start a Weight Loss Program and Lose Back Fat
You must follow a weight loss program and start to lose excess fat from all over your body if you want to reduce back fat.
As mentioned earlier, spot reduction by natural means is not possible.
To lose back fat, you must lose fat from all over your body.
Focus first on weight training to build lean muscle mass and boost your metabolism.
Make sure you get enough proteins and nutrients for your body to develop muscles.
Reduce your calorie intake and follow a cardiovascular exercise regimen to start losing back fat.
Finally, you should make sure that your body gets the rest it needs to grow new muscles and get toned.