If you're trying to lose weight, your back is one of the hardest places to tone and slim. Unfortunately, it is not possible to dispose of fat locally. Nutrition and physical activity must be combined to tone the upper body and fight fat in general. It is impossible to slim or tone a single area. To help tone the entire back and burn off body fat, it is more effective to combine diet and exercise. If you make small changes to the table and do the right exercises (cardiovascular and strength), you will be able to eliminate it.
Steps
Method 1 of 2: Exercises to Get Rid of Back Fat
Step 1. Try to do cardiovascular activities
For good results, exercise for at least 30 minutes at a time 3 to 4 times a week.
- Cardiovascular exercises are particularly effective in eliminating fat from the back. They allow you to burn calories and strengthen muscles. You can row, box and swim.
- Other cardiovascular exercises to include are running / jogging, walking, cycling, elliptical and dance.
- The benefits of cardiovascular activity are not limited to toning the back. Cardio has also been shown to lower the risk of cardiovascular disease, improve cholesterol and triglyceride values, are good for the heart, decrease the risk of osteoporosis and promote the development of muscle mass.
- It is impossible to treat a spot in a localized way or to lose weight in just one area. To observe good weight loss in a specific part of the body, you need to shed pounds and fat in general. Cardiovascular activity is useful in this regard.
Step 2. Try interval training, which is useful for shedding fat faster
It not only tones the back, but also firms and allows you to eliminate fat from the whole body.
- High Intensity Interval Training (HIIT) can help burn more fat and promote fat loss even after completing your exercise session.
- Running is a method of doing interval training: run at a brisk pace for several minutes, resume a more leisurely pace for 5 minutes, then accelerate for another 2 minutes. Continue like this for 15-20 minutes.
- Consider High Intensity Interval Training (HIIT). According to the definition of the National Institutes of Health, it means training at a high intensity for a period of time between 30 seconds and a few minutes, to be alternated with 1 or 2 minutes of low or no intensity exercise. This will substantially increase the benefits of classic cardio workouts. This type of training can improve the functioning of the cardiovascular system and speed up the metabolism.
Step 3. Do resistance exercises
There are workouts that can strengthen the back without requiring special machines. Many are also executable at home.
- Tie a resistance band to a handle. Close the door and place a chair about two feet away. Grab the ends of the elastic band with your hands and bend your elbows at a 90 ° angle. Bring your arms back to push your shoulder blades against each other. Hold for 10 seconds, then relax. Perform 7-10 repetitions. If you don't feel enough resistance, move the chair slightly away from the door or use a thicker elastic band.
- Lower back extensions should help you fight the fat that leaks out of your jeans. To begin, lie on the floor in a prone position. Put your hands behind your head and lift your chest off the floor as much as possible. You can start with 3 sets of 10 reps.
- To do the bridge exercise, lie on the floor on your back. Bend your knees at a 90 degree angle, but keep your feet flat on the floor. Lift your buttocks until your back forms a straight line, as if it were a bridge. Hold for 10-15 seconds, then slowly lower your body back down. Do 10-20 repetitions.
- Do the plank exercise to tone your back and core muscles. Rest your forearms on the floor and form a straight line with your body. Maintain this position for as long as possible. Rest and repeat a couple more times.
- Do push-ups to tone your arms, chest, and back. It is an easy exercise that can firm several back muscles. You can do the classic push-ups or the variant with your knees on the floor. Do 1 or 3 sets of 10 reps, or as many as you can do.
Step 4. Use weights and tools
These tools can also help you tone your back. If you combine them with other strength exercises and a cardio workout, you can easily firm the muscles in this area.
- Start with a weight that you are able to lift. You should do it without too much effort. However, if you can lift the dumbbells effortlessly, your muscles won't work enough.
- Do the bent-over fly exercise - it will help tone your upper back. Take a dumbbell in each hand and bend over at the hips. Raise your arms up to shoulder height, then lower them to your hips. Do 3 sets of 8 reps.
- For the lat machine pull down, grab the bar above your head with a wide grip. Place your thighs under the cradle, straighten your legs, and arrange your hands so that your knuckles are facing up. When you reach out to grab it, the bar should be within your reach, otherwise adjust the height. Bring it close to your chin (always keeping your back straight) in one movement: you should feel your shoulder blades approaching each other. Slowly bring the bar back to the starting height and repeat.
- Do dumbbell thrusts. Grab a dumbbell by the hand. Hold them at ear height, palms facing forward. Bring your hands above your head until your arms are fully extended. Slowly lower them back to your ears. Do 1-3 sets, or as many as you can do.
- Do the standing dumbbell rowing. Grab a dumbbell by the hand. Bend slightly at the waist (approximately 45 °). Extend your arms in front of you, downward, with your palms facing each other. Pull your arms back until your elbows are next to your back. Relax them slowly, extending them fully again. Do 1-3 sets, or as many as you can do.
Step 5. Contact a personal trainer
If you have recently been doing sports or have special needs, working with a personal trainer can be for you. An expert can guide you to burn fat and tone your back muscles.
- Personal trainers are professionals who have a lot of experience in the industry. Talk to an expert: ask him what exercises he recommends to tone your back and fight fat in general.
- Upon signing up, many gyms offer a free trial session with a personal trainer. Generally, however, then you have to pay with a certain frequency to be followed by a professional.
- You could also look for personal trainers who have blogs or post videos online to get more detailed information.
Method 2 of 2: Change Power
Step 1. Reduce your daily calorie intake
If you cut off 500 calories a day and exercise regularly, you will lose about half a pound a week. This will also help you shed back fat.
- Use a food diary or online log to help you cut 500 calories a day.
- Together with online calculators, journals can give you an estimate of your daily calorie intake to help you lose weight. Everyone has special needs, so using a calculator can guide you towards a more specific calorie range.
- Don't cut calories excessively. This can slow down weight loss, lead to nutritional deficiencies, or make you feel tired and fatigued. In general, experts recommend getting at least 1200 calories per day.
- Cutting down on calories will help you lose weight. However, if you don't do cardiovascular and back-strengthening exercises, your muscles won't tone up. It is important to combine diet and exercise to get the desired results.
Step 2. Follow a balanced diet
While eliminating calories to burn fat, it is important to eat balanced.
- A varied diet with foods taken from every single food group will help you consume an adequate amount of nutrients each day. When you eat a poor quality and unbalanced diet, it can have a negative impact on your weight loss and your goals.
- Get protein with every meal. They are essential nutrients for healthy eating. Foods such as poultry, eggs, dairy products, legumes, fish or tofu allow you to get adequate amounts. Aim to consume 85-100 gram servings with each meal.
- Eat a good variety of fruits and vegetables every day. They contain few calories but are rich in nutrients, therefore excellent for a low-calorie diet. To promote weight loss, half of the dishes should be fruit or vegetables.
- Finally, it's important to include healthy grains, such as wholemeal bread, rice, or pasta. They contain fiber and several B vitamins essential for staying healthy. If you can, choose 100% whole grains for even more nutrients.
Step 3. To avoid feeling hungry, stock up on satisfying foods
If you're trying to lose weight and cut your calorie intake, managing hunger can be a big deal. If you often feel hunger pangs, it will be difficult to follow a weight loss program.
- Combining certain types of food and choosing the right foods for each meal or snack can help you feel full longer after eating, but also reduce hunger in general.
- Healthy fats facilitate weight loss diets. Compared to carbohydrate-rich foods, fats take longer to digest and help you feel fuller for longer. Consume 1 or 2 servings of healthy fats every day. Try olive oil, avocado, nuts, or butter extracted from nuts, flax seeds, olives, salmon, tuna, sardines, or mackerel.
- In addition to healthy fats, the combination of proteins and complex carbohydrates allows you to feel fuller for longer. Choose lean protein or foods containing healthy fats, such as fish, poultry, beef, pork, low-fat dairy, legumes, or tofu. Pair them with fiber-rich complex carbohydrates, such as starchy vegetables, fruits, legumes, nuts, and whole grains.
Step 4. Eliminate high calorie drinks
Many don't realize they are consuming a large amount of liquid calories. Replace sodas and fruit juices with water and low-calorie hydrating sodas.
- To maintain optimal hydration levels, drink adequate amounts of fluids such as water, decaf coffee, decaf tea, or flavored water. Everyone has their own hydration needs, but drinking 2 liters of fluids a day is a good place to start.
- Some studies show that drinking high-calorie beverages can facilitate weight gain. Soft drinks aren't always filling, and most people don't count liquid calories when calculating their daily needs.
- Switching from classic sodas to diet sodas can lead to fewer calories in the short term, but it's still unclear whether it's an effective way to prevent obesity and health problems.
Step 5. Limit treats and other high calorie foods
Eating healthy also means indulging in a whim from time to time. However, if you are trying to lose weight, you need to limit the extra calories and monitor how often you consume them.
- When you indulge yourself frequently, you risk consuming too many calories. This could slow down or even slow down weight loss.
- If you really want a treat, try to compensate for your excess calorie intake over the course of the day or week. You could work out a little longer or skip the snack.
Advice
- Before starting an exercise program, consult your doctor.
- Remember that weight lifting could make your back more beautiful as it allows you to develop good muscles, but it is impossible to lose weight in a targeted way.
- To shed back fat, not all cardiovascular exercises are created equal. If you choose an aerobic workout aimed at the muscles in this area, such as rowing, the fat will disappear sooner.
