In today's world, food is available on almost every street corner. It has become cheap and easy to consume 2,000 calories in just one meal. All of these calories can often lead to excess body fat even on your back. Exercises alone won't completely get rid of back fat. Lifestyle changes particularly in diet will help remove the fat on top of the muscles. Here are simple at-home exercises and tips to help start the the journey to a healthier life.
Lower Back Exercises
The most basic lower back exercise is the back extension. Begin by lying face down or prone on the floor. Let your hands relax down by your hips. Raise your head and shoulders off of the floor as high as possible without causing discomfort. Be sure to continue a regular breathing pattern throughout the exercise.
The second exercise is called a "pelvic lift." While lying on your back with your knees bent and feet flat on the floor, tighten the abdominal muscles and lift your hips toward the ceiling. Hold the contraction for 10 seconds and return to the original position.
The last exercise is the most advanced. Lay on your stomach, place elbows and forearms on floor. In a push-up position, balance on your toes and elbows. Keep your back straight and legs straight. Try to hold the position for at least 10 seconds. If this exercise is too difficult, balance on your knees instead of your toes. All of the mentioned exercises should be repeated 3 to 5 times in any order.
The Human Body and Fat Loss
Unfortunately humans are incapable of removing fat from a specific body part without the assistance of a surgical knife. Our metabolism is set to remove fat from the body in a slow and uniform procedure. To supplement a healthy diet, resistance training should be added into an existing diet plan. Plan your workouts for 3 to 4 days a week in the beginning. Your body has a lot of adjusting to do so do not take on too many changes at once. At the gym your exercises should consist of full body movements that engage as many different muscles as possible. Repetitions should be 20 to 25 to allow the fat burning process to occur.
Caloric values in food are the keystone to weight loss. Simply said, the calories you consume need to stay with in a specific range and have ideal portions of protein, carbohydrates, and fats. Approximately 70% to 80% of weight loss is directly related to diet. When trying to lose weight your diet should consist of 50% carbohydrates, 40% proteins, and 10% fats. After all the easiest way to reduce fat is cut down on its consumption. Set reasonable and achievable goals for yourself that consist of long term and short term goals. A healthy goal for weight loss is 2 to 3 pounds lost per week. This calorie range combined with back and abdominal exercises can be a great beginning to a new body.
- Lippert, Lynn S. Clinical Kinesiology and Anatomy. Fourth Edition. 2006
- Clark, Ron J. Kelly, Mark P PhD. Personal Trainer Certifiaction. NFPT. Third Edition. 2004
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