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How to get rid of stuff » Beauty » How to Get Rid of Back Fat
 

How to Get Rid of Back Fat

November 21st, 2009 by MartinDodge
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What causes fat to collect on my back?

Nature, more than nurture, decides when, where, and how much fat will build up on each of our bodies. Gender, for instance, plays a large role. Males tend to store their fat in their midsections; for females, it’s usually the butt and thighs, but some women also get pockets of upper back fat. A poor diet and lack of physical exercise are what usually leads to those unsightly pounds, but where those pounds are added is largely a case of genetics.

 

Back fat is not popular with women. Even ladies who are okay with bits of fat in strategic places intensely dislike the back fat that forms ridges around their bras and would like to get rid it.

 

You may have gotten the idea from some late night TV commercials that you can concentrate on reducing flab from any specific part of your body by using a miracle "As Seen on TV" device to beat, squeeze, jiggle, or rub fat away from that area (Learn how to lose love handles). The American Council on Exercise and others tell us that everyone has areas of the body which favor fat formation more than others and that exercising muscles underlying those particular areas of fat will not make them go away. The only way to lose fat from any part of your body is to launch a program to shed pounds from your entire body – exercise combined with a permanent eating regimen that stresses healthier foods in smaller quantities.

 

Are there any exercises that can target back fat?

A fat-burning aerobic workout burns excess fat throughout the body. Choose activities that you enjoy, are easily accessible, within your budget, and effective in shedding pounds. Weight-resistance training is good, but be sure to get some aerobic exercise, too. Even walking helps. Work up a good sweat.

 

You may want to tone and firm up the upper back muscles for a better appearance; this is something resistance training can do. Working your back also lessens your chance of back injury, improves your posture, and provides stronger support for your entire body.

 

Here are a few exercises for the back:

  • Rows: Standing next to a sturdy chair, place one hand on the seat for support, and bend forward from your hips, keeping your stomach sucked in and your back and head almost parallel to the floor. Hold a moderately heavy weight hanging straight down in your free hand. Retract your shoulder blade, bend your elbow, and draw the weight up until your hand is touching your torso. Slowly lower the weight back down. Switch sides. You should feel this exercise primarily in your back, not your arms. Use a weight heavy enough so you start to tire around the eighth repetition.
  • Opposite arm and leg lifts: Lie flat on your stomach with your arms extended over your head and your legs straight. Either rest your forehead on the floor or turn your head to one side. Slowly and simultaneously raise your right arm and left leg until it’s difficult to keep your pelvis and chest flat on the floor. Lower and repeat with the opposite arm and leg combination. Don't twist or rock your body to make this easier. Stop if you feel pain.
  • Rear delt fly: Sitting on the edge of a chair or bench, holding light weights in each hand behind each leg, lean forward from the hips with your back flat. Tuck your chin into your chest. Raise your arms to the sides, gradually bending your elbows as they come up. Squeeze your shoulder blades together. Pause at the top of the extension and then slowly lower your arms.
If a diet and exercise is not your cup of chocolate ice cream, a faster way to remove the fat is liposuction. Although no type of liposuction is a substitute for dieting and exercise, it’s definitely faster. Continue Reading >>

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    1. Gabriela Says:
      July 22nd, 2008 at 2:41 am

      Hahaha. Tiphany, I’m a little curious what you were doing on this site in the first place when you allready know all the answers to getting rid of fat? I laugh in your face you silly child. Haha.

    2. susana pena Says:
      July 21st, 2008 at 4:19 pm

      I dont have a tip more so a problem with a dress abought online and it fit or it fits snug on upper back. I need to wear it so Im starving myself until August 8. Any solutions

    3. KATHY Says:
      July 18th, 2008 at 10:50 am

      OK, I HATE MY BACK FAT BULGE….I HAVE HAD LIPO (DOESN’T LAST FOREVER) I’M LEAVING FOR EUROPE IN 3 WEEKS, AND WOULD LOVE TO GET FITTED FOR A GOOD BRA…OTHER THAN GOING TO VICTORIA SECRET (NO GOOD FOR BRA FITTING) WHERE ELSE CAN I GO? I LIVE IN SAN DIEGO…ANY SUGGESTIONS? WOULD LOVE TO HEAR FROM SOMEONE SOON!
      THANK YOU

    4. Micha Says:
      June 6th, 2008 at 6:33 am

      Back fat is a pain! Im very fit and toned and I have been having a hard time myself with back fat. I have searched online for good workouts and it seems like these are the best. I will give em a whirl at my gym and keep you ladies posted.

      http://yourtotalhealth.ivillage.com/diet-fitness/back-beauty-3-exercises-great-back.html

      I’m also def going to try a sexy pole class Kritter ^_^ it really sounds like fun!!

    5. Kifa Says:
      June 5th, 2008 at 4:44 pm

      Hi ladies,
      Does the unbelivabra sold in Canada?

    6. shayna eisenberg Says:
      May 29th, 2008 at 9:43 am

      Try the unbelievabra. It has really helped me get rid of unwanted back fat. I work out all the time and I am a small girl but when I wear tight shirts my back fat always shows. Now that I am wearing the unbelievabra I can wear the tightest shirt with no back fat. I feel extremely supported and comfortable.

    7. Sarah Says:
      May 22nd, 2008 at 8:59 pm

      A friend of mine told me about a new amazing bra called THE UNBELIEVABRA which was designed with a molded cup bra that gets rid of back fat. I bought it and love it! Not only is it the best fitting bra I’ve ever owned, my back is amazingly smooth and I can’t believe how skinny I look now… How many things have I bought that left me disapointed? Too many. But with this, it surpassed my expectations. My husband noticed right away and loved how smooth I felt when he hugged me. I’m loving that I can wear my tight white tee’s now without feeling like I have to hide my back with a sweater or whatever. I now own 3 of these amazing bras and have told everyone to buy one. So the moral of this story is, if you are wearing a regular bra, you will have more back rolls than you should. Get rid of those and get one of these Unbelievabras by Shapeez and give yourself a break.

    8. Rachel Says:
      May 20th, 2008 at 8:51 am

      I have lost 20 pounds this year, but I haven’t exactly dieted. When you diet, you crave the foods you are giving up. I’ve just been eating smaller meals, but more of them during the day. I don’t eat after 8 p.m., and i drink 1-2 gallons of water a day. I live in a small town, so I walk wherever I have to go in town. It’s all been adding up. I drank pop all year also, but I cut back from about 2 bottles a day to a can. (I got really bad about drinking pop in college) When I have to eat fast food, I get kids meals and I eat really slow so it fills me up faster. Those are my tips. :)
      And Tiphany, you suck. That’s no way to talk in a support column

    9. Larrissa Says:
      May 14th, 2008 at 5:47 am

      Thank Heaven for this article. Someone just happened to take a picture of my back and it is embarrassing. So I appreciate the tips.

    10. Bra Advice Says:
      May 13th, 2008 at 10:23 pm

      Hi,

      Usually the culprit of the bra fat has a lot to do with wearing the wrong size bra. Most women (including myself, before I learned) think about bra sizing all wrong — we think if we’ve got big boobs, we should wear a large band size (38 or up). Nope, that’s not how it goes at all! Most American bra companies only go up to a DD, which is not going to accommodate our F-H cup friends at all. We go up in the back to make up for the small cup. If the center front of the bra does not make contact with the breast bone (between the breasts), your cup size is too small!

      The band is the most important part of the bra. It supports the breasts more than the cups or the straps. I wore a 36B, but I’m a 32D. In my 32D bras, the backfat went away and it looks like I lost 10 lbs.

      Please do yourself a favor and get fitted at a boutique (not Nordstroms or Victoria’s Secret, etc) and find yourself a bra that fits! It will solve the backfat issue or significantly reduce it. If you’re in the Southeast, drop in at Bits of Lace, where we’ve got professional bra fitters that find a bra for your individual body, rather than giving you a bra and “making” you fit in it. Or you can visit us online or give us a call for bra fitting guidance.

      You can see a bra fitting chart at http://www.bitsoflace.com/bra-sizing.html.

      I hope this helps! Good luck!

      Bits of Lace Customer Support

    11. Mel Says:
      May 13th, 2008 at 4:07 pm

      Another “cause” for the back fat is not wearing the correct bra. I think if the band size is too big, it can give you the appearance of having back fat as it doesn’t sit where it’s supposed to. The way to fix this is to get professionally measured.

    12. Simone Says:
      May 13th, 2008 at 1:49 pm

      Actually Tiphany perhaps if you took a bit more time to check your spelling and a little less time criticizing others then you would be better off. Its ‘lose’ not ‘loose’.

      Simone

    13. kritter Says:
      May 13th, 2008 at 11:40 am

      hey tiph.. . . you suck. 110 5″2 and back fat effects everyone regardless! hey ladies the best and most fun way to get rid of back fat is to join a sexy poll class. Youll get an awesome workout using muscles you havnt used in a long time and the results are unbelivable and fast! plus it helps with self esteem and homelife.(if you know what i mean) :)

    14. Kimmy Says:
      May 13th, 2008 at 6:36 am

      Ignore her yall!!She is looking for attention!I use to be a biggg girl and I have back fat still but as the they stated above a totoal body workout works the best and the more you sweat under your back fat the better..I went from 240-183 so I have been there..

    15. Rod X Says:
      May 13th, 2008 at 5:15 am

      Tiphany of course exercise and a healthy diet will aid you in weight loss. Since everyone’s Metabolism is different, they need to do those little extras to get the ball rolling. By the way, there’s no need for name calling, this is a support column.

      Rod x

    16. Rizwan Says:
      May 13th, 2008 at 2:15 am

      i have required reasons of fat

    17. lacey Says:
      April 14th, 2008 at 4:19 pm

      Even though Tiphany sounds like a rude individual it is true that diet and exercise is the only thing that will help you lose inches and tighten any of your problem areas.

    18. Staci Says:
      April 13th, 2008 at 1:31 pm

      The Name of that undergarment is The Unbelievabra. It’s works!
      Unbelievabra.com

    19. Cathy Says:
      April 11th, 2008 at 10:37 am

      Please excuse the typo in my previous post. It should say weight loss.

    20. Cathy Says:
      April 11th, 2008 at 10:34 am

      Tiphany, why do you feel the need to take the time to come to this site only to bager those of us who are here for wiehgt loss tips? Obviously you are young and immature. Those of us in our 40’s who have put our children, family and career ahead of ourselves,find it comforting to know that we aren’t alone in getting back into the exercise and diet routine. Finding time to exercise is difficult when you have other lives and responsibilities to think about. And before you start calling people idiots as you did in your posting, perhaps you should get a dictionary and learn to spell. (Exercise is NOT spelled Exercize) You are caling the wrong person an idiot. Go back to school and try to learn something this time. And while you are there see if they offer a manners and etiquette class. You need some serious help with your social behavior. As for the rest of the readers, I wish you luck in your diet and exercise endeavors.

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