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How to Remove Back Fat

By Kimberly Caines ; Updated July 18, 2017

Similar to how fat settles around the front of your waistline, it can also set up shop in your back. Back fat can result in flabby rolls around the back of your waistline and that dreaded bra line bulge. Unless liposuction is an option, spot reducing back fat isn't possible. Instead of resorting to costly and potentially dangerous fat-reducing methods, make over your diet and exercise habits to help you lose total body fat, and gradually, that unsightly back bulge will also diminish.

  1. Schedule 150 to 300 minutes of aerobic exercise into each week. Aerobic exercise helps you burn calories, which is essential to weight loss. Start with 10 or 15 minutes of aerobic exercise on most days and slowly increase your duration as your cardiovascular endurance develops. Although walking briskly and bicycling are good forms of exercise, consider rowing, taking a boxing class or using an elliptical machine with moving handles to really engage your back.

  2. Perform strength-training exercises that target your arms, legs, hips, chest, abs, shoulders and back, on at least two days per week. A full-body strength training routine stimulates muscle mass, which increases your resting metabolic rate so you optimize your caloric burn. Additionally, it also shapes and strengthens your muscles so when your body fat reduces, a well-defined physique will show.

  3. Include back-strengthening exercises in your strength-training routine. Perform exercises, such as bent-over barbell or dumbbell rows, pullups with or without an assisted pullup machine, dumbbell pullovers and lat pull-downs. Work your way up to doing two to three sets of eight to 12 repetitions for each exercise, and use resistance that's heavy enough so the last repetition of each set you do is hard to finish.

  4. Consume fewer calories to help you lose weight. Understand that a deficiency of 500 calories every day can result in weight loss of 1 pound per week. The National Heart, Lung, and Blood Institute recommends limiting foods that are high in sugar, cholesterol and saturated and trans fats, and emphasizing lean protein, whole grains, fruits, veggies and low- or fat-free dairy. Read food labels and compare nutritional contents so you can make healthy choices that won't sabotage your weight loss.

  5. Warnings

    Consult a physician before starting a workout routine or diet, especially if you have injuries or health conditions.

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