Pick a language
English flag Italian flag Korean flag Portuguese flag German flag French flag Spanish flag Japanese flag Russian flag Greek flag Dutch flag                               
How to get rid of stuff » Beauty » How to Get Rid of Back Fat
 

How to Get Rid of Back Fat

October 5th, 2007 by MartinDodge
1 Star2 Stars3 Stars4 Stars5 Stars (16)
Loading ... Loading ...
Republish     Print This Guide Print This Guide     Email This Post Email This Post        
 

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 >>

Pages: 1 2




Other Articles of Interest


 

 
Previous Tips »
  1. March 4th, 2010 at 1:53 pm    Geetjanli Says:

    My favorite secret product right now for hiding pesky rolls and bulges is TapeShaper. I don’t know how just a “tape” can work so well…just put a strip over where you want to flatten out…it totally works.

  2. February 24th, 2010 at 8:56 pm    Carly Says:

    Hi um
    im 18 yrs old, 206lbs,and 5′3 and i want to lose weight quick for prom any tips plz. Ive tried the lemonade diet and i lost 8lbs in a week but i couldnt do anything but drink this nasty spicy water and it was weird not eating so again PLEASE HELP!!!

  3. February 23rd, 2010 at 2:05 am    sandra Says:

    I agree with Tiffany, just get out and do stuff and eat less! Good luck!

  4. December 20th, 2009 at 8:08 am    Amanda Says:

    I just wanted to say one thing to Tiphany. Do not judge others until you have walked their shoes. Until then, show some respect. This is a support group for people who need help and SUPPORT, not criticism. If you want to downgrade someone, go somewhere else and do it.
    As for everyone else here, I feel your pain with the weight and the back fat. I am 5′9″ and 130lbs before I had my son. I had toxemia and now I am having a terrible time with and back fat. I am working hard to drop the weight, although it is hard at times. All we can do is stick with, wear the clothes that fit us the best, and hopefully we can reach our goals. Good luck to everyone and never let anybody get you down.

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

    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.

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

    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

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

    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

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

    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!!

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

    Hi ladies,
    Does the unbelivabra sold in Canada?

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

    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.

Previous Tips »


 






Copyright © 2007 by howtogetridofstuff.com