8 Ways to Eliminate Back Fat


8 Ways to Eliminate Back Fat

Feb 16, 2015 //


Looking to target back fat and get rid of it once and for all? The bad news is that it can be extremely hard to lose fat in just one area of the body. The good news is that you can eliminate fat all over and tone specific muscles to achieve a strong, sleek and sexy back. Here are eight easy ways to get an enviable back.

1. Run

Lacing up your running shoes can help you burn up to 600 calories per hour. If you’ve never been much of a runner, it’s okay to start slow. Set a goal of doing a combination of walking and running for 20 minutes. Each day, increase your time until you’re walking and running for a total of an hour. Then increase the time you spend running and decrease the time you spend walking. Setting mini goals will help you become the runner you never knew you could be.

2. Swim

Getting your laps in at the pool can burn up to 600 calories per hour too. Swimming is a whole body, strengthening workout that can help build muscles in your back. Switch up your strokes to effectively build all your upper body muscles. Remember: A leisurely paddle won’t take off the fat. Intense bursts at your top speed will.

3. Jump Rope

Jumping rope isn’t just for kids. For adults, it can burn an incredible 1,000 calories per hour! Incorporate jumping rope into your routine to increase the calorie burning potential of each workout and to fire up your metabolism. Try running for 10 minutes, then stopping to jump rope for two minutes, then running for 15 minutes and stopping to jump rope for five minutes. Or, alternate between sets of back-sculpting exercises and five minutes of jumping rope.

4. Row

Rowers have amazingly muscular arms with no jiggle. Rowing can burn up to 840 calories in one hour, and target the muscles in your upper arms and back. Try a rowing machine at your local gym, or isolate the same muscles at home with some dumbbells and the following toning exercises.

5. Wide Row

Begin with one dumbbell in each hand, holding each with a palms-down grip. Squat, flexing at your knees and hips, and lower your torso until it’s parallel to the floor. Gaze at the floor in front of you and maintain a straight back. Contract your abs, inhale, and pull your arms straight up. Your elbows should come up and arc out, as if you were lifting a barbell. Keep your knees and hips bent. Squeeze at the top and hold for two seconds, then exhale and slowly lower your arms to the starting position.

6. Dumbbell Row

Place a dumbbell on either side of a flat bench or chair. Place your right knee and lower leg on the bench, and lean forward until your right hand is supporting your body and your back is parallel to the floor. Inhale, reach down and grab the dumbbell in front of your left hand in a palms-in grip. Exhale, pulling your left arm straight up to the side of your chest. Squeeze your back muscles, not your arm, to make this motion happen. Inhale and release to your starting position. Repeat for your repetitions and then switch sides.

7. Push-Up Position Row

With your hands resting on top of two dumbbells, get into a push-up position and slide your feet a bit wider than your hips. Inhale at rest. Exhale, contracting your abs as you pull one dumbbell up toward the side of your torso. Inhale and hold. Exhale and lower the dumbbell. Repeat on the other side to complete one rep.

8. Eat Right

The saying “You can’t out-exercise a bad diet” is true. Aim for 15 to 20% of your daily caloric intake to be good quality protein, like salmon or chicken. 45 to 65% of your calories should come from complex carbohydrates, like vegetables, fruits, sweet potatoes and whole grain oats to give you energy for your cardio and weight training. The remaining 15 to 30% of your calories should come from good fats, like unrefined olive oil, avocados, coconut oil, nuts, seeds and fatty fish.

Bottom line: You can proudly show off a strong and sculpted back this spring and summer if you burn allover body fat with cardio exercises, target your upper and middle back muscles, and eat the right ratio of healthy, whole foods.

Melissa Zimmerman

Melissa Zimmerman is a freelance writer specializing in health and nutrition writing. A California native living in Central Oregon, Melissa enjoys the outdoor adventures and beauty of the Pacific Northwest. When she is not kayaking on the river, you can find her in a yoga studio or practicing asanas outdoors. Melissa is a big believer in the power of yoga and healthy food to radically improve anyone's quality of life.

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