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Step 1
Examine the caloric composition of your meals. Over time, our bodies become less efficient at burning food as fuel and more efficient at storing them as fat. Fat consumed is immediately stored all over the body, including your back. Write down what you eat at each meal for two weeks. Analyze what the percentage of proteins, fats and carbohydrates are at each meal. Reduce the amount of fat that you ingest by 10 percent and make up for the difference by eating more vegetables and fruit.
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Step 2
Change your exercise program. If you currently work out, add 15 minutes to your cardiovascular exercise three times a week and/or increase the intensity slightly for several minutes during your routine. These small changes can create a big difference in the amount of fat stored in the body overall and in the upper body in particular. If you do not currently exercise, see your doctor about beginning a program at the appropriate fitness level.
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Step 3
Add strength training to your weekly exercise program. It has been well established that building new muscle tissue increases the rate at which the body burns calories, even during rest. This means that exercising with weights at least twice a week for thirty minutes each session can tone, tighten and make various body parts leaner. To reduce fat on the back, focus the first part of your workout on exercises that strengthen and tone this area.
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Step 4
Consider adding swimming to your activity schedule. Nearly every standard swim stroke relies on utilizing the muscles of the back. This explains why swimmers have strong, toned backs and arms. Begin by doing a few laps in the pool and build up your endurance until you can swim continuously for several minutes.
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Step 5
Take time to play. Any activity that uses the arms will also tone your back. Volleyball, basketball and similar sports provide a total body workout that will quickly target your stored fat cells for energy, producing a fit body and a lean back.
