Back fat can be persistent and difficult to eliminate. However, with patience and hard work, it is possible to get rid of back fat. Though it is possible to target specific areas for toning and strengthening muscles, it is typically not possible to focus weight loss on one specific area of the body. For that reason, to get rid of back fat or any extra weight on the body, aerobic exercise is an absolute necessity.
Aerobic exercise increases the heart rate and encourages the body to burn off stored energy and, by default, stored fat. Swimming, jogging, brisk walking, or bicycling are all excellent aerobic exercises for burning fat and increasing physical fitness. Swimming is especially helpful when trying to get rid of back fat, because it helps to tone the muscles in the back as well. It is best to aim for 30 minutes to one hour of aerobic exercise per day.
Obviously, your diet also plays a large role in your weight. When trying to lose weight from your back, or anywhere else in your body, it is important to eat a healthy diet. This means eating lots of fresh fruit and vegetables, whole grains, and lean protein sources. Remember to drink enough water as well, both when you are exercising and on a daily basis. When trying to get rid of back fat, remember to set realistic goals for yourself. It won't help if you eat too little, exercise too much, and get burned out before seeing any results.
Strengthening and toning the muscles in the back may play a role in reducing back fat. In addition, once the extra weight has been lost from aerobic exercise and changes in your diet, you will have beautifully sculpted back muscles and excellent posture. Some machines at the gym are designed to target the back, such as the rowing machine and the upper-body ergometer. A trainer at a gym will also be able to show you specific exercises that target the back, such as arm and leg lifts or back extensions. Examples of these exercises may also be found by searching online.
While you are still working to get rid of back fat, there are ways to minimize its appearance. If your are a woman, make sure you are wearing a properly fitted bra. A tank top or camisole worn on top of the bra, and underneath your shirt, can make your back look smoother. Practice standing up straight, because good posture will also minimize the appearance of back fat.
