Thursday, August 28, 2014

The Dreaded Back Fat



So I am pretty honest about my unexpected weight gain this year. It's not like I haven't been trying to loose it, it's just harder this time around. They weren't kidding when they said once you hit 30 your metabolism takes a nose dive.  Well I was pretty surprised when I looked in the mirror the other day and saw I had new wrinkles...this time on my back. Oh the lovely back fat has arrived and seems to want to stay.  

The dreaded back fat is what creates the bra bulge we all hate. Needless to say I will not be wearing tight shirts until this problem is rectified. Good thing the bohemian look is in right? Hello loose clothes! 

Now in reality there is no exercise that can reduce fat in one particular spot on your body. Exercises can either target one muscle or muscle group and make them stronger or it can promote overall fat loss on your body by burning calories. Only real way to beat the fat is by watching your caloric intake and exercise to burn off calories. Genetics again plays a big factor in this. For example if your sisters or mother carry their fat in the legs, hips, stomach, etc, chances are you will too.  And since you can’t rewrite your genetic code, the best thing to do is either burn more calories than you take in and workout out. Oh yeah there is that other easier option...get liposuction for your back fat. But I for one don't have the money for that so I guess I will have to work at it. Here’s how to remedy the problem with diet and exercise…


  • Start by really watching what you eat. I for one hate to count calories. I suck at math so I just try to average out how much I eat a day. I limit my amount of processed foods and eat a lot of lean protein. It's all about clean eating!
  • Back exercises are essential for overall core, but just doing these exercises won't get rid of your back fat. Basically what you are doing is strengthening your back but not getting rid of the fat on top of the muscle. You get rid of the fat by consistently burning calories through exercise. This little fact still doesn't deter me from doing back exercises though. My favorite are:

      1. The Lat Pull-Down Machine
      2. Back Extensions or "Supermans"
      3. Pull-ups (okay this one I am still working on. Right now I use the assisted pull-up machines.)
      4. Bent Over Barbell Row
      5. Deadlifts
      6. Bent Over One Arm Dumbbell Rows
      7. Narrow Grip Seated Cable Rows
      8. Weighted Back Extensions

Unfortunately I don't have pictures or video for each of these but you can always find them on YouTube or check this link out for videos and pictures of back exercises


If you want more info or tips on back exercises, email me.

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