An attractive torso without the roly-poly folds of fat is a worthwhile goal. To slim down your back and the sides of your ribs, you must incorporate regular exercise and improved dietary habits. Resistance training tones your back muscles so your back appears slim, and when you use sufficient intensity, you burn plenty of calories for up to 72 hours after your session. Increasing your aerobic activity further enhances your fat-burning plan to lose fat on your back and the sides of your ribs.
Things You'll Need
- Flat exercise bench
- Lat pulldown machine
- Cable row machine
- Stationary bike
Train your back with moderate to heavy resistance exercises on Mondays. Include one-arm dumbbell rows, barbell rows and lateral pulldowns. Complete four to six sets of six to 12 repetitions per exercise; the weight you use should be challenging such that it is difficult to complete six to 12 repetitions per set. Rest for two to three minutes between sets.
Perform another back workout on Thursdays using light to moderate resistance. Incorporate seated cable rows, one-arm cable rows and dumbbell pullovers. Do three sets of 15 to 20 repetitions per exercise; the weight you use should be light enough that you can complete 15 to 20 reps, albeit with difficulty. Rest for one minute between sets.
Incorporate three sessions of cardio into your weekly plan. Do a jog or walk-and-jog workout on Tuesdays for 60 to 90 minutes. Perform a high-intensity interval workout on Wednesdays using an elliptical machine, stationary bike or treadmill; work at a very high intensity level for 30 seconds and then decrease the intensity to an easy pace for two minutes and 30 seconds, totaling 24 minutes. Add a moderate-intensity jogging session on Fridays or Saturdays for 45 to 60 minutes. By including three different intensities of aerobic exercise, you maximize your ability to lose fat.
Decrease your caloric intake every day, for six days of the week, by 500 to 1,000 calories; this means you need to eat 500 to 1,000 fewer calories per day than the total number of daily calories you are eating to maintain your current weight. If you cut your intake by 1,000 calories per day, you will lose the fat on your back and the sides of your ribs much faster.
Tips & Warnings
- Consider doing a chest exercise during your rest periods to maximize your time in the gym and to prevent muscle imbalances; incorporate exercises for your other muscles on another day to further prevent muscle imbalances. Enjoy a "cheat" meal or two on the seventh day of the week, doubling your daily caloric intake; this helps give you an energy boost, refueling your muscles from the lower-calorie week. Consume foods that are rich in nutrients and fiber to fill you up so you are not hungry on a lower-calorie meal plan.
- Check with your doctor prior to beginning a new exercise and diet program.
- Strength and Conditioning Journal; Fat Burning; Bruce Craig, Ph.D.
- Strength and Conditioning Journal: High-Intensity Interval Training: Applications for General Fitness Training; Brad Schoenfeld, et al.
- ACSM’s Health & Fitness Journal: Balancing Weight with Physical Activity Part II; Edward Howley, Ph.D., et al.
- Exercise Prescription on the Internet: Weight Training Guidelines
- Exercise Prescription on the Internet: Aerobic Exercise Guidelines for Specific Goals
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