Banish Back Fat

Get Rid of Back Fat


Back fat is unsightly, so what can you do about it?

Step 1

Lower your caloric intake to lose back fat. There is no way to spot reduce individual areas, you have to lose weight through your entire body to get thin out your back.

Step 2

Change your eating habits that contribute to back fat. Give up processed sugar, white flour products, candy bars, pastries and any other foods that are processed or high in saturated fat and simple sugar.

Instead consume foods like fruits, vegetables, lean meats, fish, whole grains and low-fat dairy products.

Step 3

Sip water through the course of the day instead of lattes, soda and any other calorie-containing beverage.  Choose water as your main beverage. Water also helps flush toxins from your system and hydrates your body.

Step 4

Step outside to go for walk. Walking requires no equipment.  Keep a brisk pace.

Step 5

Execute a bodyweight workout that targets your back and as many of your major muscles as possible. Adding muscle will boost your resting metabolic rate and promote faster weight loss around the clock. Doing back exercises will give your back a leaner look as you lose weight. Perform exercises like push-ups with leg raises, reverse push-ups, squats, lunges, bicycle crunches, bird dogs and supermans. Aim for 12 to 15 reps, do four or five sets and work out on three noncardio days a week.

Step 6

Use proper form with your bodyweight exercises to insure you achieve positive results. For bird dogs, assume an all-fours position with your knees directly under your hips and hands right beneath your shoulders. Raise your right arm and left leg simultaneously and form a straight line from your hand to your heel. Hold for a second, lower your limbs and repeat on your other side. Lower your limbs and continue to alternate back and forth in a controlled motion.

To do the superman, lie face-down on the floor with your arms extended in front of you and legs together. Raise your arms and legs at the same time and balance on your lower stomach and pelvis. Hold for a second, slowly lower yourself back down and repeat.