The best ways to lose weight in the back area.
Fortunately, fat on the back is not like fat in some other parts of the body, so there are several ways to solve this problem. But before you decide how best to get rid of back fat, first decide which part of the back you need to target.Where does fat accumulate on your back?
Fat on the back can attack in several different areas. Most men and women experience obesity in one of these three areas:
* Fat in the upper back: Excess fat that spreads when you fasten your bra.
* Mid-back fat: Fat folds near the back of the waist.
* Fat in the lower back: A pocket of fat that is visible over the back of the pants.
The best way to find the area you want to target is to stand with a mirror behind you and hold a second mirror in your hand. Make sure you stand straight so that the lines of your body are visible. You should see the problem area.
Keep in mind that if you notice fat in the bra area, one quick solution may be to find a bra that suits you better.
How to get rid of fat
No matter where your fat settles on your body, a consistent diet and exercise will help you. But you should aim your program at what bothers you the most.
Diet
A low-calorie diet will help you get rid of fat all over your body. Unfortunately, you yourself will not be able to "tell" the body exactly where fat loss will occur in the first place. But you can stick to a diet that includes a lot of lean protein to promote muscle growth. Strong back muscles help improve your posture, and a taller height instantly makes you thinner. You can also change the shape of your back by building up the muscles of your spine and trunk.
Exercises
Focus on strengthening exercises that will help form the muscles of the upper, middle and lower back. Here are some exercises you can try.
* Shoulder Strengthening exercises: If you build strong shoulders, the area of your back under the shoulders (especially near the bra line) will start to look smaller. Side lifts of dumbbells or a bench press over your head will help you pump up your shoulders.
* Exercises for the middle part of the back: the pterygoid muscles of the middle part of the back are called the widest back muscle. If you can make these two muscles stronger, they will make your waist look smaller. Pulling a wide grip down is a good exercise to strengthen the widest and build back muscles.
* Waist exercises: Try to do exercises that strengthen the oblique abdominal muscles, as well as the muscles that straighten the spine - the muscles that run along the spine. These muscles help outline the contours of your body and help it bend from side to side. Side exercises (side planks, side twists, side turns) with or without adding weight will help strengthen the sides of your body.
* Exercises for the lower back: slouching makes the fat on the back more noticeable. To get taller and improve your posture, do exercises for the lower back to strengthen the core muscles, including the muscles that straighten the spine. Hyperextension (straightening the back back) will help to align these places.
Result
The key to getting rid of fat is finding out the problem areas. To begin with, you should definitely decide on the place that accumulates more fat and target it. Losing fat on the back is somewhat more difficult than some places on the body, so it may take a lot of work. If it seems to you or you are sure that excess fat is not caused by your lifestyle, then it is better to visit a doctor and undergo a course of tests that may tell you what your problem really is.
