The back is the hardest place to reduce body fat. Anyways, when exercising it affects all the areas of your body, it has to be the combination of both upper and lower part. Back fat can be reduced by making a small modification to your diet and also performing the right type of cardio and strength training which would help you to get rid of back fat.

Below are some ways to get rid of back fat.

1. Step up the cardio

Step up cardio is a very effective way of getting rid of back, they help to burn down calories and as well as strengthen your back muscles. Cardio exercise includes jogging, boxing, walking, biking. Cardio exercise has also been shown to reduce the risk of heart diseases, improve cholesterol and triglyceride level which improves your heart function. You can’t exercise in just a particular area alone to reduce fat. Cardio exercises will help to support the reduction of fat at the back.

2. Exercises with weights machine

When you use the machine, it helps to tone your back. Starts with weights that are not too heavy make sure you can lift them at your convenience. Bent over fly’s will help your upper back, hold a dumbbell in each hand and bend over at your hips. Try lifting your arms to the sides, do this three sets repeatedly in each. This helps to improve the strength of your muscles and connective tissues and perfect the movement.

Try a pull-down, grab the cable bar, gripping it wide and in an overhand position. Position your thighs beneath the support and place your knuckles facing upwards. When you stretch up, the bar should be just within your reach.  By doing so, you would reduce the fat on your back.

3. Cut your calorie intake

If you cut down the number of calories you eat per day and exercise regularly, it would help you to reduce the fat on your back. Take food diary or online food trackers to help to cut out 500 calories daily, this tracker helps to calculate the calories in your body and it helps to estimate the total calories you need to take, that would help you to lose weight. Try not to cut down too many calories, it does not affect your health resulting in a nutrient deficiency which could result in tiredness and poor health condition.

Try taking food that is low in calories and engage in cardio exercises by so doing, it would help you to tone your back and reduce excess fat on your back.

Spread the love

Written by Amy