It is virtually impossible to shed back weight only when exercising although there are methods, when applied, focuses on the back area to get it shredded and stronger. The truth of the matter is that losing fat from almost any body part takes full body workouts but what you do when you want to lose a particular muscle fat, is redirect strength and tone exercises on the specific area of concern.
Strengthening and toning workouts, if incorporated into the cardio exercises, are effective in losing back weight. It has been noted that when most people do total body workouts, they have a tendency to forget their upper back and the lats. You see, it’s not their fault because the back is the last part anyone would look at in the mirror. Strength training for your back should be a priority, not only for aesthetic value but also for health. Did you know back exercises enhance your posture? Remember that poor posture is associated with back fat and reduces self-esteem among individuals. An important thing to know is that excessive fats on the waistline and lower back comprise of visceral fat, a type of fat that could cause heart and metabolic diseases.
The right diet
Reduce food portions that increase visceral fats such as carbonated soft drinks, saturated fats, and manufactured grains. Try vegan proteins and lean meat e.g. fish and chicken. Also, essential oils from nuts and seeds make good complements. Please take a diet low in calories; however, be careful not to deprive your body of calories because hunger feelings induce fat storage metabolism.
Work out for visceral fat loss
Try these exercises for back fat loss.
- Jumping rope
- Dumbbell rows
- Plyometric and Cardio workouts
- Renegade Row
- Upper body cycles
A consistent program in the above workouts in moderate intensity will give you quick outcome. You should do each exercise for 2-3 hours per week for substantial to loss back fat.