Wondering how to reduce that unwanted back fat and looking for some back toning exercises to incorporate into your workout routine? Well, you’re certainly in the right place because having spent the last 10 years working as a personal trainer, I’ve learned exactly what works and of course, what doesn’t.
The first thing I should mention is the fact that you can’t spot reduce. Basically, what that means is that you can’t pick a certain body part that you’re unhappy with and opt to lose fat off only that specific area. While you can lose fat in that particular area, it won’t come off only that particular area. Rather, it will come off your entire body – but of course, that’s not necessarily a bad thing.
The trick to reducing back fat – and body fat in general – is to create a calorie deficit. Essentially what that means is that you have to burn more calories than you consume. This is accomplished by eating frequent, nutrient dense portions of food throughout the day as doing so will boost your metabolic rate – which is the rate at which your body burns calories.
You also need to be following a well designed workout program that incorporates plenty of compound, multi-joint, multi-muscle exercises. These are the types of exercises that are responsible for adding the most lean tissue (which will increase your metabolic rate) and also, these exercises require the most energy to perform. In other words, they burn up the most calories – which is what you’re aiming for when it comes to losing fat.
How To Reduce Back Fat – The Exercises!
Bent Over Dumbbell Rows: This is an incredible exercise for the upper back as well as the front if your upper arms (your biceps). To perform it, you simply place your knee and shin across a flat bench and prop yourself up with your hand.
While in this bent over position, grab an appropriately weighted dumbbell with your other hand and while keeping your back straight, draw the dumbbell upwards and then lower it back down at a controlled speed.
* Perform 3 sets of 12-15 repetitions (per arm)*
Pull Ups: Now, I know this is a tough exercise for most people to perform. So, if you’re unable to perform at least 8 repetitions – and if the gym you train at isn’t equipped with an assisted pull up machine that allows you to adjust the resistance – then I recommend that you replace it with the lat pull down exercise.
This is a great exercise to not only strengthen and tone the muscles of the upper back, but it’s also a great exercise to stimulate the release of fat burning hormones. This is exactly the kind of exercise that you should be performing when fat loss is your priority because it’s one of the compound, multi-joint, multi-muscle exercises that I briefly discussed above.
* Perform 3 sets of 12-15 repetitions*