6 Effective Ways to Get Rid of Back Fat

Targeting back fat can be tricky, because our bodies don’t always lose weight where we want. In fact, we can’t really target specific fat stores. However, if bra bulges and spillovers are making you self-conscious, there are ways you can help get visible results faster. Read on to find out how to lose back fat.

From incorporating the right kind of workout to eating the right kinds of foods, there are steps you can take to achieve the toned sexy back of your dreams.

1. Use HIIT workouts to strengthen your back and shoulders.
HIIT, or high-intensity interval training, is great for weight loss because it raises your heart rate without burning you out too quickly. You’ll be able to see faster results using HIIT. Additionally, interval workouts such as this 20-Minute HIIT Back and Shoulder Workout will boost your metabolism so that you continue to burn calories for twenty-four hours. If you want to know how to lose back fat and save time, this is the best way to start.

2. Add cardio to your exercise routine.
It’s true that you can’t just lose weight in one spot. Where we gain or lose weight mostly depends on our genetics and body type, meaning there is little we can do to change it. If you’re looking to lose weight in a specific area, the best approach is to lose weight all over. Doing cardio at least once a week guarantees that you have a workout dedicated to torching calories and losing weight. Cardio will also help build your endurance so that you can make the most out of all your workouts. You can try our 5K Plan for Beginners, or take care of cardio with this HIIT Treadmill Workout you can do in less than 20 minutes.

3. Lift weights.
It sounds counterintuitive because heavy lifting is supposed to make you bigger, not smaller. However, this isn’t necessarily true. Weights help you build muscle, and the more muscles you have the more calories you burn while at rest. So, increasing your muscle mass can actually help you burn fat! This means that instead of making you bigger, heavy lifting just makes you leaner and stronger. This Arms that Slay weight lifting plan for beginners is a great way to start. And check out our 5 Top Ways to Get a Sculpted Back.

4. Do the right kind of move.
If you’re looking to change the look of your back, you don’t just want to burn fat. You want to work on sculpting and toning the muscles underneath. Knowing which muscles to target is one of the major challenges people face when learning how to lose back fat. These 6 Moves to Get Rid of Back Fat target all the right areas. And like we said before, don’t worry about looking bulky. Muscle will help you look lean, not big.

5. Stretch things out.
Exercise can leave you really sore. This isn’t a bad thing. The body rebuilds sore muscles to be even stronger than before. However, sore muscles can also become tight and constricted. Learn how to stretch your back the right way to prevent injuries that will keep you away from the gym.

6. Eat right.
As with all weight loss journeys, your diet is a big component. You can’t outrun a bad diet. This means that no matter how long or how hard you work out, your results will be stunted if you don’t watch what you eat. You can start with a meal plan such as our 7-Day Meal Plan for A Healthy Diet or this 5-Day Slim Down Plan.

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