Things You'll Need:
- Free weights
- Sneakers
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Step 1
Eat a clean diet. Eating clean simply means eating foods closest to natural form. Think fresh fruits, vegetables and lean means like chicken and turkey. Stay away from extra sugar, sodium & saturated fat. No amount of exercise is going to help you lose back fat or any other fat if you don't eat right.
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Step 2
Lift weights to help lose back fat. Doing strength training exercises will help your body burn more fat overall. Deadlifts and Good-Mornings are great exercises for targeting the lower back muscles. Use extreme caution when performing them and do not use too much weight.
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Step 3
Consume an adequate amount of protein every day. As a suggestion, try to aim for the number of grams in protein per day for each pound you weigh. (140 lbs = 140 grams of protein) Protein helps your muscles repair and rebuild. After a workout, consume a whey protein shake.
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Step 4
Do at least 20-30 minutes of cardio immediately after a weight training session, or early in the morning, at least 3 times per week. High intensity cardio activities work best for fat blasting. If you're burning fat all over your body, you will start to notice a less amount of back fat.
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Step 5
Take measurements bi-weekly or monthly. This will help you realize the progress you're making and keep you motivated to continue!
Comments
fcmosher said
on 12/12/2009 Very useful article! 5* and recommended you.
moonsun55 said
on 8/28/2009 good info.
jenng said
on 6/3/2009 Great article on how to lose back fat 5*
amberdusk said
on 4/25/2009 I've had stubborn back fat that responded to cardio, weights, and a complete change in my very bad eating habits....thanks for your sound advice!
sgfgirl said
on 3/1/2009 I was horrified when I discovered back fat. Thanks!!