How to get rid of back fat


Back fat is hard to get rid of — it’s about concentrating on your whole body and incorporating compound movements into your workout.

The back area is a futusy one — a lot of people concentrate on squats, ever in vogue, relentlessly work on their abs and pump their chest and biceps in readiness for the sunshine.

And so the back is an often forgotten part of the bod. But its strength is vital in a strong core and vice versa. It’s a large part of the body — and a strong one helps to perform.

It’s important to realize you can’t burn body fat from a particular area. So to unveil a ripped back you need to reduce your overall body fat. Deadlifts will get your heart rate up and could contribute to overall body fat reduction with good nutrition.

You need to get enough protein in your diet. 2g per every of protein for every 1 kg of bodyweight per day is an important factor.

Good hydration and lots of sleep will also help. Then you need to train with real intensity.

Here are the recommended circuits:-

1) Lat pull- down — 8 times

2) Kettle bell swing — 8 times

3) Bent-over row — 8 times

4 ) Burpee — 6 times

5) Rest — 1 minute * 6 to 10 rounds,
depending on ability.

Compound movements are the way to go, best bang for your back.

“For shoulders, kettle bell shoulder presses are good. Bent over row also helps. For the lower back, Romanian deadlifts are important. Don’t waste time on on “accessory” lifts (non-compound movements).

Compound movements are barbell squat, deadlift, bench press, overhead press, and the barbell row. To have a strong back, you need a good core, so throw in a yoga session once per session per week, And don’t forget leg day.


Push-ups help to increase lumbar stability with focus on the spinal erectors.




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