Back fat pads our ribs, tightens our shirts and makes bras unbearable. If you’re battling your weight or trying to lose some extra inches, you probably know how this feels. While this accumulation of fat is annoying, there’s good news! Back fat is actually some of the easiest fat to lose. This is because your body views it as “excess.” Unlike stomach fat that is used to protect vital organs for famine. While you can’t spot reduce you CAN use these fitness tips to help you shed the extra fat and firm up your back in no time.
Cardio it up!
Cardio just seems to help everything, doesn’t it? Cardio has been proven to increase brain functioning while building a strong heart muscle. It helps our mood, our weight loss efforts, and it fights fat. If you want to see weight loss results quicker, do 45-minute sessions, five days a week. There are also apps available that track your running progress such as, Couch25K or RunKeeper, for example. These will help to keep you motivated on your weight loss journey. Don’t forget to download our app also 😉 – Get the Fit Tip Daily App HERE
Take a look at your plate… is it piled high with carbs and starchy foods? If that’s a yes, then it’s time to reorganize your priorities, starting with your dinner plate. Make sure that half of your plate is full of vegetables, such as, broccoli, carrots, salad and spinach. Increasing your consumption of leafy greens will reduce the amount of calories you’re eating and will keep you full until your next meal.
Fitness Tips : Balance your carbs with your protein to cut cravings. Eat as many grams of protein as you do carbs. This will make a huge impact!
You’re also going to want to reduce your saturated fat intake. This will reduce your overall fat in your body and help fight that back fat. Instead of fast food, try making your own meals and include snacks like apples.
“Apples contain the fiber pectin, which binds with fat and reduces how much you absorb. Eat an apple 30 minutes before a meal to dull your appetite and create a digestive greeting committee that will escort some of your dietary fat out of your system.” (Source)
Define the Muscles You Have!
Unleashing the muscles you have in your back will be key! When you lose weight they will become more prominent and help you burn more calories while exercising and at rest. Pull-ups are ideal for banishing back fat. If you’re a beginner, try the rowing machine at the gym or if you’re working out at home, try using exercise bands or dumbbells to preform rows. Remember, your back muscles make up some of the largest muscles in your body so USE THEM to your advantage. They burn loads of calories! If you want to lose weight and inches faster, then incorporate more back exercises into your weekly lifting routine.
Here are two great articles if you want to work your way into doing more pull ups
Change your wardrobe!
Wearing more flattering clothing isn’t exactly a permanent fix to the back fat dilemma, however, it will make you feel a little bit better while your in the process of losing.
Let these fitness tips give you the confidence you need to eliminate back fat and get the body you want and deserve. Start walking into rooms a little taller wearing those flattering clothes, and be proud that you are taking care of yourself.
DISCLAIMER: The purpose of FitTipDaily.com is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.