Best exercises to help get rid of back fat and get a nice toned back! :-) (muscles, fat loss)
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Hi everyone!! So I feel like a problem area of mine is my back. Well I need to work on everything but I really feel like my back is a big problem area. I have a lot of gross back fat and rolls and I'm not even that big or anything. I'm a 19 year old female, and I'm 5'7.5" and 161 pounds (as of today). I know you can't spot reduce (sadly) but I'm really trying to get a nice back! What exercises would you recommend that can help me get that beautiful toned back I've always wanted? Thanks everyone, and goodluck to all of you with fitness goals this year! With hard work and dedication we can all achieve our goals! :-)
Do you go to the gym? Great exercises for the back are lat-pulldowns and pullups. I can't do pullups, but have a home gym that lets me do them at an angle (percentage of my weight) I have built up my shoulders and back nicely. Also rowing machine, pushups, any bodyweight exercises really. Back fat is hard to get rid of. I am a little taller than you and weigh a little less, I still have some but it's much better now.
Back fat shouldn't too stubborn for you, so it's basic caloric restriction combined with exercise over a long period of time. No shortcuts, just proper diet over time.
There are some tricks to help stubborn fat move on it's way but you aren't there yet. That starts to be an issue when you are mostly lean, and the last bit just refuses to leave. For men it's lower back/love handles/lower belly. For women its hips, butt, legs. Has to do with the ratio of a2 to b2 receptors in said fat areas.
Hi everyone!! So I feel like a problem area of mine is my back. Well I need to work on everything but I really feel like my back is a big problem area. I have a lot of gross back fat and rolls and I'm not even that big or anything. I'm a 19 year old female, and I'm 5'7.5" and 161 pounds (as of today). I know you can't spot reduce (sadly) but I'm really trying to get a nice back! What exercises would you recommend that can help me get that beautiful toned back I've always wanted? Thanks everyone, and goodluck to all of you with fitness goals this year! With hard work and dedication we can all achieve our goals! :-)
Do the lat pulldowns, but the kind not where you're sitting on a bench, and pull the bar down, but the kind where you're standing up on the pulldown machine, and you pull down a separate mechanical arm with each of your arms. It works with your body weight. That gets much better results, IME. Also, cut back significantly on carbs, and raise your protein intake. That will help you build lean muscle mass, which will help you trim up (in addition to the weight loss that will facilitate).
As mentioned the main thing first is losing fat. However exercise hard in the mean time so when it's gone you have nice defined muscles under! Women with defined backs are very sexy. When I see a woman in the gym who looks fit one of the first things I look at after her arms is usually her back. Both of those take a lot of work for women (legs come much faster) do tons of wide grip pull downs, close grip rows, deadlifts or rack pulls, etc. my gf has gone from 0 pull-ups to 5 over the course of about 6 months, however it took her about a year and a half of hard lifting to get her first. (Lower body weight helps, she's 5' and 112 lbs)
Focus on proper diet. Green leafy vegetables, some fruits, lean meats, nuts, and drinking a lot of water will help. Lay off the sugar in drinks and food. Interval training 2-3 days a week for 15 minutes should be sufficient along with 2-3 days of weight training focusing on bent-over rows, deadlifts, one arm rows, lat-pulldowns, t-bar rows, and pull ups (assisted if you can pull your own bodyweight) should help increase muscle tone on your back.
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