Tips for Reducing Back Fat, as Suggested by Women’s Health Experts
Earn commission on products through links from Hearst Magazines and Yahoo. A strong back offers numerous health benefits beyond just looking good: Improved posture, reduced injury risk, relief from back pain, and a strengthened core.
If you’re looking to sculpt your back, remember that having back fat is normal. “Genetics and lifestyle choices influence how our bodies store fat, and spot-treating back fat is nearly impossible,” explains Jordan Farrell, CPT, an exercise physiologist and certified personal trainer.
Meet the experts: Jordan Farrell, CPT, an exercise physiologist and certified personal trainer. Amy Gorin, RD, a registered dietitian-nutritionist specializing in plant-based eating. Helen Tieu, RD, a nutritionist and certified diabetes educator in Vancouver, Canada.
This principle applies broadly, including to areas like legs and arms. “When it comes to losing fat and building muscle, we can’t selectively target where the fat loss occurs,” Farrell advises. “Focus on overall fat loss through exercise and diet to reduce fat in that area over time.”
Discover the best practices for eating and exercising to shed back fat, build muscle, and enhance your overall strength.
Eating Habits to Reduce Back Fat and Build Muscle
1. Monitor calorie intake: Maintain a calorie deficit to lose weight. Focus on at least 80% minimally processed foods in your diet, suggests Helen Tieu, RD.
2. Stay hydrated: Aim for 11.5 cups of water daily to aid in flushing out toxins and enhance workout performance.
3. Include fish in your diet: High-quality protein like salmon, rich in omega-3, can support long-term weight loss.
4. Increase fiber intake: Fiber can help with satiety and weight loss. Adding chickpeas to your meals is a good option, according to Amy Gorin, RD.
5. Limit alcohol consumption: Alcohol can affect sugar processing, cravings, and dietary choices.
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“that may influence your food choices,” she explains. How to Train for Losing Back Fat and Building Muscle Incorporate the right weights into your workout Using weights in your exercise routine is crucial for eliminating back fat, but it’s equally important to choose the right weights. “Make sure to select a suitable weight that allows you to complete each rep with a full range of motion,” suggests Farrell. “You should also maintain control throughout each repetition.” For beginners, she recommends performing eight to 12 reps for two to three sets. Don’t forget about your core A strong back complements a stable core, and vice versa. By strengthening your core, you lay a solid foundation for tackling various activities both in and out of the gym. Farrell suggests incorporating exercises like dead bugs, bridges, plank variations, bird dogs, and supermans to enhance core strength. Stay consistent with your cardio Cardio workouts are instrumental in muscle gain and weight loss. “Steady-state cardio such as walking, low-impact aerobics, rowing, and biking are effective for fat loss as they allow you to maintain a lower intensity for an extended period, benefiting your heart health,” Farrell explains. So, lace up your shoes and go for those power walks. Embrace variety in your routine The gym offers a multitude of machines that target your back muscles, and you can experiment with new exercises on familiar equipment. “Utilize a TRX suspension trainer for inverted rows, a cable machine for rows or lateral pull downs, and kettlebells or dumbbells for unilateral (single side) exercises,” suggests Farrell. Get your hands on these workout essentials: Cast Iron Kettlebell Korin Miller $18.99 at amazon.com SPRI Dumbbells Talene Appleton $14.30 at amazon.com The Top Exercises for Shedding Back Fat and Building Muscle 1. Dead Bug Lie on your back with arms extended toward the ceiling in line with your shoulders and knees bent at 90 degrees (knees above hips). Press your lower back into the floor and engage your abs. Slowly extend and lower your right leg and left arm overhead until they nearly touch the floor. Pause, then return to the starting position and repeat on the other side. This completes one rep. Do 10 reps. 2. Glute Bridge Lie on your back with your feet flat on the floor and your knees bent. Squeeze your glutes and lift your hips off the floor until your body forms a straight line from your knees to shoulders. Pause at the top, then lower back down to the starting position. This counts as one rep. Complete 10 reps. 3. Forearm Plank Saw Start in a forearm plank position with your elbows under your shoulders and your body aligned from head to heels, engaging your core. Lift your hips slightly and rock backward slowly, allowing your shoulders to shift behind your elbows and your heels to push back. Then shift forward to bring your chest beyond your elbows and your
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To perform this exercise, first stabilize your spine and then raise your legs and arms a few inches off the floor while keeping your head and neck neutral. Hold this position at the top for 3–5 seconds, which counts as one repetition. Gently lower your legs and arms back to the starting position and repeat this movement for a total of 10 reps.
Remember, your recovery process is just as crucial as your workout and meal plan. Getting adequate sleep is essential for staying energized and remaining focused on your goals. Moreover, you’re still burning calories while you sleep!
Throughout the day, your body and mind experience a lot, and your nervous system is constantly managing stress levels, leading to increased cortisol levels. Giving your body proper rest not only helps decrease cortisol levels but also aids in digestion.
Consistency is key, regardless of your fitness goals. It’s important to manage your expectations and understand that changes may take time. Be patient with yourself and allow your body to adapt to your workout routine. Remember to give yourself grace as you progress on your fitness journey.
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