It doesn’t matter what your body type is; we are all susceptible to the dreaded back fat. Never fear; there are ways to reduce it; read on to discover how to reduce those rolls.
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It’s not as simple as just pinpointing one factor that can cause increased back fat. There are a number of reasons why you may have accumulated back fat. These include genetics, lack of exercise, diet, poor posture as well as high levels of stress.
Atrophy of the back muscles resulting in back fat is mainly due to poor nutrition and minimal exercises that concentrate on the back muscles. Both also relate to an increase in body fat as a whole.
Unfortunately, as we all know, we can’t spot reduce fat in specific areas of the body. We’re in luck, though, as there are ways in which to slow down muscle atrophy. It’s not all calorie burning; you will need dedication and a focused workout plan to achieve positive results and reduce the appearance of back fat.
Exercise
To see results, you will need to do varied workouts involving resistance training which engages the back muscles; these could include the use of dumbbells, your body weight and different workout machines. Not only this, you will need to ramp up the cardio with the overall goal of burning body fat, whether that’s increasing the intensity or duration of your cardio workout.
The back is not just one muscle; it’s made up of five main muscles; the latissimus dorsi, supraspinatus, infraspinatus, teres major, and teres minor, which all need targeted exercises to strengthen and grow.
For workouts, we can break the back down into the upper, middle and lower back to ensure we are engaging all the back muscles whilst working out. Below are some examples for each section to work on.
As with any workout plan with a specific aim, exercise and nutrition go hand in hand. To achieve weight/fat loss, a calorie deficit is required. That’s not to say you can’t have a treat day, however, try and keep to healthy meals that are high in protein, healthy fats and carbohydrates. Remember, everything in moderation is ok; there’s no need to cut out all your favourite treats completely.
Stress
Just as important as working out is to rest and de-stress. Stress can play a huge part in how your body burns fat. Remember to take weekly rest days, as not only are these important for your physical development they are just as important for your mental well-being.
Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.
If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.
There are a number of reasons why you may have accumulated back fat. These include genetics, lack of exercise, diet, poor posture as well as high levels of stress. Atrophy of the back muscles resulting in back fat is mainly due to poor nutrition and minimal exercises that concentrate on the back muscles.
What causes back fat? A lack of cardio exercise or a sedentary lifestyle can contribute to back fat. A diet that's high in sodium or sugar can also contribute to inflammation in your body, making back fat and “bloat” appear to be more significant.
Effective exercises for reducing back fat include compound movements such as Barbell Deadlifts, Bent-Over Rows, and Pull-Ups. Peripheral Heart Action Training (PHAT) focuses on a sequence of compound exercises rotating around the body and this can also be extremely beneficial.
A buffalo hump is most commonly a result of Cushing syndrome, a disorder of excess cortisol, a naturally occurring hormone that is involved in a variety of bodily processes, such as metabolism. High levels of the hormone cortisol can lead to increased fat synthesis.
Don't expect to see results from just one trip to the gym, or even two weeks. Losing fat through exercise alone can take about 6 months of consistent effort before you notice a big difference.
Typically speaking, a diet full of added sugar and excess calories, can lead to weight gain anywhere on your body, including your back. According to Hembree, excess added sugar is defined as 50 grams per day for most adults, so be sure to look out for any foods that contain high amounts.
Weight gain and short-term fluctuations may happen for a variety of reasons, such as aging or making lifestyle and dietary changes. However, fast weight gain can be a sign of an underlying health condition, such as a problem with the thyroid, kidneys, or heart.
Many people struggle with trying to spot reduce their back fat and are unsuccessful because it is impossible for a person to spot reduce fat. Liposuction will “spot reduce” the back rolls & bra rolls and give a smooth, contoured back. If you have been struggling with stubborn back fat, come and see Dr.
Walking is a form of aerobic exercise. This means it gets your heart rate up and helps you burn calories and fat. When you combine walking with a healthy, low-calorie diet, you can lose weight from your body, including your back and stomach.
It can be the result of the natural ageing process, a genetic predisposition to store fat in this area, or due to excess weight. As you age, your muscles lose strength and tone – known as atrophy of the back muscles. Hormone fluctuations in perimenopause can also alter how the fat is distributed throughout your body.
Genetics play a big role in where you store fat, so for many people, back fat is a major problem area — and it is S-T-U-B-B-O-R-N. We're not going to sugarcoat it: Getting rid of back fat isn't easy. There's no one secret move you can do to burn away your back fat.
'There's no specific reason or cause for storing body fat in one area over another. ' All that said, back fat could, as we've said, be associated with insulin resistance, high testosterone and low carbohydrate tolerance, increased risk of diabetes, PCOS and infertility.
Causes. It's not as simple as just pinpointing one factor that can cause increased back fat. There are a number of reasons why you may have accumulated back fat. These include genetics, lack of exercise, diet, poor posture as well as high levels of stress.
Experts think as many as 80 to 95% of dieters gain back the weight they've worked so hard to lose. Why? (WHY?!?) Dr. Griebeler says the culprit is your “weight set point”: the weight your body is programmed to be.
'There's no specific reason or cause for storing body fat in one area over another. ' All that said, back fat could, as we've said, be associated with insulin resistance, high testosterone and low carbohydrate tolerance, increased risk of diabetes, PCOS and infertility.
Full upper body fat: This type of fat is caused by overeating and consumption of sugary foods. Lower abdomen fat: This type of fat is caused by stress, depression, and anxiety. Lower body fat: This type of fat is caused by excess gluten in your diet, like bread or whole grain.
Swimming, walking, running, biking and even jumping rope will help you see a difference in just a few weeks as long as you don't reward yourself with high calorie foods after your workout. These exercises are a good complement to your cardio routine and will help you get rid of back fat.
Introduction: My name is Terrell Hackett, I am a gleaming, brainy, courageous, helpful, healthy, cooperative, graceful person who loves writing and wants to share my knowledge and understanding with you.
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