Don’t you just hate that bulge around the bar area at your back? Wouldn’t you just love to get rid of that back fat? Putting more focus on developing your back can help you get rid of that fat. Besides a better looking back, their other important benefits that back exercises can bring. Most people hit the gym and focus on workouts that could develop the usual muscle groups, like the stomach, the butt, and the legs. But developing the back muscles will not just give you a more defined look, it can also prevent pain, poor posture, and injury. Here are some of the best ways to get rid of your back fat:
Quality strength training along with cardio is very important in removing the excess fat on your back. But adding yoga into the mix can help you lose that back fat more effectively. Yoga is a very challenging but fulfilling exercise. It gets your heart pumping, and it tones the right muscles in your body.
Follow a Healthy Diet
This is common sense. If you want to lose that stubborn back bulge, you must be mindful of the food you eat. Eat the right amount of calories for your body type and for the kind of exercise routine workout you follow. Avoid sugary and salty foods as much as you can. Stick with the green leafy vegetables for fibre and other nutrients. Drink plenty of water to keep hydrated, especially for your new active lifestyle.
Buy the right clothes for your body type
This may not get rid of the back bulge, but this strategy will make your back look more defined. If you don’t like how that muffin top behind you looks like, maybe you should consider buying bigger bras and jeans. This will make you feel more confident and comfortable. Feeling good with the clothes you wear is key to looking great.
Step up your cardio routine
If you want to lose your back fat, you should do best cardio workout. You should do a 60-minute session five times every week. You can also go for interval training to pump up your cardio workout. Interval training pushes your body and gives you an after burn effect. This means, your body will burn more calories even after you work out. Even if you are at rest, your body will burn up to 200 calories more during the day compared to what you would lose in a steady-paced workout.
Tone the right spots with effective workout routines
Add moves in your workout routines that could tone your back, obliques, and your shoulders. This will improve your back muscles that are covered by your excess back fat. You should do exercises that can develop your poster to lose that unwanted fat.
You can try these back strength moves three or four days a week. You should do one set of each exercise with no rest in between intervals. After you have done the moves, rest for about one to two minutes and do two more sets. You can add dumbbells to the routine for more resistance. A pair of two to three pound to a pair of 15 to 25 pounds, depending on how much you can carry.
- T Raises. Carry a 3-pound dumbbell and stand with feet apart. Lower your torso to a 90-degree angle to your legs. Keep your arms straight forward to the floor and slowly lift your arms to your back.
- Single-Arm Dumbbell Rows. In the same position as the T Raise, only this time, carry a much heavier dumbbell on one arm while the other arm is holding the wall for balance. Slowly lift the dumbbell as if you are pulling it closer to your chest.
- Delt Raise. Do the same position as the T raise with a 5-pound dumbbell this time. Point the dumbbells to the floor facing each other and slowly lift them up sideways to your shoulder level without folding your arms.
- Pull Ups. Grab a bar and try to pull yourself up.
- Plank with lateral arm raise. Go to a plank position and raise one hand alternately.
- Push ups hold. Do push ups, but hold the position when your body goes down to the floor before you push back up.
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Sara Biston is a passionate blogger and health article writer. She is an experienced writer who loves writing about beauty skin care, lifestyle, food, health and wellness. She believes in spreading a word of happiness through her writings. Sara’s passion for healthy living became the catalyst for a major career change. She is firm believing the fact that “Tough time never lost but Tough people do”. You can follow her on Twitter, Facebook and Google+ for daily inspiration.