No matter the angle you look at it from, back fat doesn’t look cute on anyone.
People struggle with fat on parts of the body like the belly, neck, and arm. People put effort into burning fats areas they can see. Unfortunately, the fat makes sure it sticks to the back where it won’t be visible to them without looking into a mirror.
Lower back fat makes you self-conscious, and also ruins that perfect shape you have imagined for that beautiful dress. You don’t need to get worked out again. The first thing you need to learn is the things that cause that fat on your back.
We can’t object to having fat in certain places in our bodies. Various things can make fat accumulate on our back. Genetics, diet, lack of use of the back muscle, lifestyle, and poor posture are all factors that lead to the accumulation of back fat.
Fat cells accumulate when the body takes in more than the needed calories. Untreated conditions like hypothyroidism slow down metabolism, which indirectly causes your body to retain more than the required fat.
Back fat is also associated with low carb tolerance, insulin resistance, and high testosterone. With the right nutrition and exercise, you can bid back fat goodbye
Diet Suggestion For Back Fat
As much as you feel you can’t out-train a bad diet, you need to sustain your diet if you intend to be fit for life and not just for a short period. Maintaining your diet doesn’t mean you have to starve yourself. It means eating healthy foods, lots of fruits, and lean protein.
There are foods you need to include in your diet that will help you trim down your back fat. Examples of lean proteins are skinless chicken or turkey, beans, ground beef, cottage cheese, shellfish, tofu, and other soy foods. As enjoyable as sugary drinks, foods with lots of artificial preservatives, and bleached grains are, they need to be out of your diet.
A diet that is low in sodium and rich in fiber will help you to cut down the excess fat accumulating on your back. Examples of foods that are low in sodium are fresh and frozen vegetables, dried fruits, potatoes, butternut squash, and wheat pasta, to mention a few.
Consuming healthy fats is also needed to be included in your diet. Healthy fats include olive oil and avocado oil. We also have fruits, vegetables, bread, grains, and legumes that are rich in fiber. Examples are; bananas, oranges, carrot, spinach, lentils, brown rice, garbanzo, beets, and collard greens.
Exercises And Workout Routines To Remove Back Fat
Activities such as swinging and carrying of bags help a lot, but Cardio exercise does the magic.
You need to have it at the back of your mind that a day or a week work-out won’t eliminate back fat. Ensure you engage in not less than two hours of cardiovascular exercises every week.
There are various cardio exercises you can do which include but not limited to cobra stretch, Russian twist, and speed bag
COBRA STRETCH
- Lie down on your stomach, bend your elbows beneath your shoulders.
- Push your chest up off the ground as far as possible.
- Retain this position for about 30 to 35minutes.
RUSSIAN TWIST
- Sit on the floor with your knees bent.
- Lift your feet a little.
- Hold your hands together and twist from side to side.
- Repeat this eight times and increase the number as you get used to it.
SPEED BAG:
- You can perform this exercise with or without a bag.
- Stand with your shoulders up with a leg a bit in front of each other.
- Imagine or aim at your bag, hit the bag as many times as you can while rotating your arms.
- Do this between 40 seconds and 2minutes and repeat it two to three times.
On a final note, fat doesn’t reduce by just working on the selected part of your body; you need to also work on the whole body to achieve a more significant result. The consistency in your diet, back fat exercises, and cardio determine the rate at which your back fat disappears.
If you think you can’t handle the exercise yourself or need the help of a trainer, you can register in a gym or in a weight-loss application. Remember, each body has its limitations; don’t overdo the exercises; it takes time to achieve what you want.
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