(Closed) Back fat exercises/stretches?

posted 6 years ago in Dress
Post # 3
Member
1004 posts
Bumble bee
  • Wedding: June 2013

I can help, I’m a CPT…starting now will help, but with anything body wise it takes time of course ๐Ÿ˜‰

 

I recommend lat pull downs, push ups, chin ups (wrists facing out or in not towards you) and dips. Also seated rows. 

Second when you lift do not do endless reps with low weights…if you can do the weight comfortably 10 times the weight is too low, you should be able to lift it at least 4 times but no more than 10. This btw will NOT make you look like a man lol. Lean muscle (when you cut the fat off) looks sexy, this is why fitness models have killer bodies.

 

Also when you do your cardio, I recommend HIIT cardio (high intensity interval training) this is where you do 1 minute at a decent pace then speed up 30 seconds all out, then 1 minute back down to recover, then repeat for 25-30 minutes minimum. This trims the fat off quick. I typicaly do this after strength training.

Any exercise that trains your core will also be beneficial especially for your lower back.

Also for fat loss of any kind diet is a huge factor.

 

I dont currently have a back pic I can show you but here is a front pic, i’m not cut in this pic, but I will tell you I’m a mom to 8 biological kids and using this system I lost over 80 lbs and 7 sizes (along with some nutritional supplement help of course ๐Ÿ˜‰  ). I’m currently a size 6/8….but I still get what looks like back fat if I eat too much salt LOL

 

 

 

 

Post # 4
Member
779 posts
Busy bee
  • Wedding: December 2014 - Catal Restaurant

Thank you for posting this. I am trying to slim down my back and this was a huge help!

Post # 5
Member
669 posts
Busy bee
  • Wedding: June 2013

posting so I can look at this when I work out tonight!  Thank you for the tips!

Post # 6
Member
438 posts
Helper bee
  • Wedding: June 2013

Lat pull down and seated rows! I added these to my weekly chest workouts and have seen a huge improvement in my back over the past 6 weeks ๐Ÿ™‚

Post # 7
Member
419 posts
Helper bee
  • Wedding: January 2014

Rock climbing and yoga! Thses are the only sports I do that work my back (lifting weights in the gym is not my idea of fun). Here’s a pic of my back.

 

Post # 8
Member
168 posts
Blushing bee
  • Wedding: June 2015

hey,

I’m an athletic therapist with an exercise science degree and CSEP-CEPT designation. judging by some of the responses you have unfortunately gotten a lot of incorrect information. there is no way to spot reduce a specific area. in order to lose your backfat, you need to do cardio plain and simple. doing lat pulldowns and other upper body exercises will cause the worked muscles to hypertrophy (get bigger) but will not change the amount of fat tissue in the area.

 

A great way to begin your journey is to increase the distance you walk every day. as you become more comfortable, begin to include formal 30 minute cardio sessions at a pace you can maintain. good luck! 

Post # 9
Member
9548 posts
Buzzing Beekeeper
  • Wedding: August 2013

So here’s the thing. Most women carry their fat outside their muscles. So exercises can build your muscles but they won’t be hugely visible if they’re still covered by a layer of fat. Just like you can have great ab muscles but you won’t look like you’ve got a six pack unless you’ve also got a really low body fat percentage. So I wouldn’t focus solely on your back. Continue your regular exersize and diet. And I’m sure you’re going to look great!!!

Post # 10
Member
1004 posts
Bumble bee
  • Wedding: June 2013

@trainergirl:  this is true, however the more lean muscle tissue you have the more fat you will burn and having built those muscles in her back will give her a slimmer look  versus endless cardio when she does cardio to cut weight, thats why i suggested diet and HIIT cardio as well ๐Ÿ˜‰

Post # 11
Member
1149 posts
Bumble bee
  • Wedding: September 2013 - Ontario, Canada

@beautifulmama28:  +1 totally true! 

Post # 12
Member
296 posts
Helper bee
  • Wedding: September 2013

Try doing reverse situps on a ball to help with lower back.  For upper back try the same position but doing butterflies with some hand weights!  Good luck!

Post # 13
Member
1042 posts
Bumble bee
  • Wedding: June 2012

Ab and core excercises will give you better posture, which will give the illusion of a long, lean back. While in the dress, make sure to consciously think about good posture, which will help the overall look.

 

As far as reducing back fat, swimming really worked for me! 20-30 minutes 3 times a week gave me noticable results in about 6 weeks.

 

 

 

 

Post # 14
Member
168 posts
Blushing bee
  • Wedding: June 2015

@beautifulmama28:  not quite.  the more lean muscle you have, the higher your resting metabolic rate  which means you burn more calories, not necessarily fat. in irder to burn fat, one must burn more calories than one take in, so long ad there is sufficient carbohydrate intake to facilitate the breakdown of fat stores. this is why diet is important. however, the increase in metabolism caused by hypertrophy is not significant enough to decrease weight through resistance training alone.

 

As for HITT training, this is not a beginner level cardio routine and cannot be recommended without full fitness screening or PAR-Q clearance by a physician. if deemed appropriate, the work to rest ratios should not exceed 1:2 or 2:3. 25-30 minutes plus is overkill for high intensity training for the general population. 

Post # 15
Member
419 posts
Helper bee
  • Wedding: January 2014

I completely disagree with the idea that you have to lose weight to make an area of your body look fit. In the winter, when I’m skiing a lot, and not climbing as much, my legs look thin and toned, and my arms don’t look as good. In the summer, when I’m climbing, my arms are super toned, and my legs get fatter. There is no weight change.

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