This article was co-authored by Michele Dolan. Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
There are 8 references cited in this article, which can be found at the bottom of the page.
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A lot of people carry excess weight, and for some, this weight accumulates around the back. Regardless of its location, the best way to get rid of excess fat is to reduce your overall calories with a combination of diet and exercise. To reduce back fat, start by adopting healthy habits to help you stay fit and energized. Regular cardio will burn off excess fat, while strength training exercises can help you build muscle and improve the shape of your back.
Steps
Maintaining a Healthy Diet and Lifestyle
Eat 3 healthy meals per day. Each meal should have a healthy portion of fruits and vegetables, protein, and starches. Most people can benefit from reducing their regular portion sizes by half.[1]- For breakfast, try a glass of milk with a bowl of oatmeal, or 2 boiled eggs with a slice of whole grain toast. Have half a cup of antioxidant-rich strawberries or blueberries on the side.
- For lunch, eat half a chicken or turkey sandwich with avocado, lettuce, and tomatoes. Another healthy option is a salad with a lean protein like sliced chicken, turkey, tuna, beans, or lentils.
- For dinner, fill at least half of your plate with vegetables and skip the sauce or butter. Stick to healthy proteins, such as baked salmon, and make sure the protein serving is no bigger than the palm of your hand. Complete the meal with a cup of whole-grain rice.
Stay hydrated with fluids. Staying hydrated can help curb food cravings throughout the day. Stay hydrated with water, herbal tea, milk, and fresh juice. If you are male, drink 10 glasses (about 2.4 litres) of water per day. If you are female, drink 8 glasses (about 2 litres) of water per day.[2]- The added the benefit of staying hydrated with water is that it contains 0 calories.
- Be aware that sports drinks and bottled fruit juice typically contain a high amount of sugar, which can prevent you from losing back fat as fast as you want to.
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Sleep for 7 to 9 hours each night. If you do not get enough sleep, you may be too tired the next day to prep your meals and exercise. As a result, you may rely on quick meals, like fast food and junk food, and coffee to get you through the day. Make sure to not only get enough sleep but to sleep at a consistent time each night as well.[3]- For example, if you have to wake up at 6 a.m. to go to work or school, then go to bed at 10 p.m. each night to ensure a good night’s rest.
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Using Cardio
Bike around your neighbourhood for 45 minutes. Biking is a great way to fit cardio into your workout schedule. On the days that you do not do strengthening exercises, bike around your neighbourhood or the park for 45 minutes. For the best results, work to the point where your heart is pounding and you’re a little out of breath.[4] As a rule of thumb, if you still have enough breath to sing, you probably aren’t exercising hard enough.
Walk or run for 20 to 30 minutes per day. Before or after you do your strengthening exercises, walk or run around your neighbourhood or the park. Alternatively, meet a friend at the park to play catch or soccer.[5]
Incorporate jumping jacks into your exercise routine. Jumping jacks are a great way to fit cardio into your strengthening routine if you do not have time to run, walk or bike. Do 3 sets of 15 to 20 jumping jacks in the middle of your strengthening routine.[6]Advertisement
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Exercising Your Back and Core Muscles
Target your shoulders and back with a back row tap. Hold a dumbbell in each hand. Stand with your feet together. Sit back into a half-squat position. Extend your arms straight out in front of you and lean slightly forward. Extend one leg backwards while maintaining the squat position. As you extend your leg, pull your elbows back and up towards the ceiling. Return to the starting position and repeat.[7]- To tone your shoulder and back muscles, work with 3-5 lb (1-2 kg) dumbbells. Do 2-3 sets of 10-15 reps on each leg, 2-3 times per week. Aim for a minimum of 40 lifts (20 on each leg) or a maximum of 90 lifts (45 on each leg) at each session.
- To build muscle, work with heavier weights 2-3 times a week. Try 2-4 sets of heavy lifts, with 8-12 repetitions in each set.
Work out your back, arms, and abs with a prone rear flye. Lie face-down on an exercise ball and extend your legs straight out behind you. Place the ball under your chest, or under your hips for more of a workout in your buttocks. To perform the flye, hold a dumbbell in each hand and raise your elbows straight out to your sides, then extend your arms out like the wings of an airplane. Gradually lower your hands to the floor to complete the rep.- Do 2-3 sets of 10-15 reps 3 times a week.
Use planks to strengthen your core. Lie on your stomach on a mat. Lift yourself up on your forearms and toes. Place your feet shoulder-width apart. Make sure your back and neck are straight and in a neutral position. Hold the position for 20 to 60 seconds. Your bottom should not be sagging or sticking up in the air.[8]- Do 2 or 3 sets of 20-60 second holds, 2-3 times a week.
Exercise your core and back with side crunches. Place an exercise ball 2 to 3 feet (0.61 to 0.91 m) from a wall. Rest the side of your hip on the ball. Place one foot in front of the other flat against the wall for stability. Place your hands behind your head. Bend your torso toward the wall until it is almost upright. Then straighten your torso.[9]- Do 3 sets of 10 to 20 side crunches on each side of your torso, 2-3 times a week.
Target your lower shoulder blades with the serving tray exercise. This exercise works the muscles on the backs of your shoulders near your armpits, an area where fat accumulates for many people. Hold a dumbbell in each hand and stand with your feet shoulder-width apart. Bend your arms with your palms facing up as if you are holding a tray. Rotate your arms outward to the side and back again to the starting position. Do 3 sets of 10 reps 3-5 times a week to tone your upper back muscles.[10]- Use 3-5 lb (1-2 kg) dumbbells.
- To make the exercise challenging, alternate standing on one leg as you rotate your arms outward.
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Expert Q&A
Tips
- To tone your muscles, use light weights and do 3 sets of 15-20 reps up to 5 times a week. If you’re interested in building muscle, limit your sessions to 2-3 times a week. Use heavier weights, and do 2-4 sets of 8-12 reps.Thanks
- Exercises that rely on your body weight, like planks and side crunches, can be done safely up to 5 times a week. Start out with just a couple sessions per week, and gradually work your way up to more as you build strength.Thanks
- Pay attention to how your body responds to exercise. If you experience back or shoulder pain, cut back on the frequency of your exercise sessions or limit the number of reps you do per session.Thanks
References
- ↑ http://www.sahealth.sa.gov.au/wps/wcm/connect/public+content/sa+health+internet/healthy+living/healthy+weight/tips+for+maintaining+healthy+weight
- ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
- ↑ https://www.shape.com/lifestyle/mind-and-body/why-sleep-no-1-most-important-thing-better-body
- ↑ http://www.youbeauty.com/fitness/exercises-to-get-rid-of-back-fat/#slide7
- ↑ http://www.youbeauty.com/fitness/exercises-to-get-rid-of-back-fat/#slide7
- ↑ https://www.fitnessmagazine.com/workout/back/back-fat/?page=5
- ↑ https://www.fitnessmagazine.com/workout/back/back-fat/?page=2
- ↑ http://www.eatthis.com/how-to-get-rid-of-back-fat/
- ↑ http://www.eatthis.com/how-to-get-rid-of-back-fat/
About this article
To lose back fat fast, maintain a healthy diet and do some fat-burning exercises on a regular basis. For example, eat 3 meals a day with a healthy balance of fruits, vegetables, protein, and starches. Drink 8-10 glasses of water a day, which will help curb your food cravings and keep you hydrated. In addition to maintaining a healthy diet, try to schedule a few cardio sessions a week to help you shed fat. For instance, go for a 45-minute bike ride around your neighborhood, or jog for 20-30 minutes. You can also do jumping jacks, which are a great exercise for cardio if you don’t have time to jog or cycle. Try 3 sets of 15 to 20 jumping jacks. Alternatively, go to the gym and do some weight training that targets your shoulders and back, like doing squats while holding dumbbells, to burn fat. For more tips from our Personal Training co-author, including how to get sufficient sleep to help you lose back fat, read on!
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