Back fat is certainly not something to feel proud of as it’s unsightly and embarrassing to deal with. If you want to feel confident about your body and skin, there is a little bit of effort that needs to be put in. Spot reduction may not be the solution, but with the help of some of the healthy tips, you can eliminate back fat.
Begin with cardio and interval training
In order to get rid of back fat, you can consider cardio workouts. If you perform cardio workouts for about 60 minutes 5 times in a week, you can notice fruitful results. You can choose interval training for more intense cardiovascular activity as it alternates between working out and recovery. This means that the interval training allows you to burn maximum calories. You can lose up to 200 calories additional during the day when you are sleeping or resting when compared to high intensity workouts.
It is an effective workout to eliminate additional back fat that has worked on several people. Pick up a pair of dumbbells that measures 5 to 10 pounds and stand tall with your feet at hip width distance. Your knees should be slightly bent and move your hips back as you bring down torso until its parallel to the floor. Place your palms in a way that is should face each other. Fold your elbows and pick weights till your shoulder length. Use your back instead of arms to lift the weights. Bring your back down gently and engage your glutes and core throughout the workout. Do 10 reps on each side.
Plank Lateral Arm Raise
Place yourself in a straight arm plank posture with hands below and it should be in line with arms. Your feet should be placed at hip width distance. Place your hips in a still position for as long as you can. Raise your arm up to the height of your shoulder. Come back to center and raise the other arm towards shoulder. Draw your abs up and in and place your body at the center. Do 10 reps on each side.
Single Arm Dumbbell Rows
Choose a dumbbell that measures around 20 pounds and grab it with one hand. Your feet should be at hip width distance. Fold your knees and hips should be shifted back and torso to be lowered until its parallel to the floor. Place your right hand near the wall in front of you. The weight can be drawn up near the chest by folding left elbow straight up. It should be near the ceiling and your shoulder blades should be down as well as together. Keep your torso engaged throughout. Do 10 reps on each side.
In addition to these exercises, you can choose healthy foods and cook using cleaner recipes. This is important to fight the battle against back fat effectively. Include plenty of fruits and vegetables as it contains high amount of fiber which is essential to burn fat. These tips when followed consistently can help you obtain a toned and attractive back with no signs of fat.