How to Lose Weight on Your Latissimus Dorsi Muscles

By Bryan Cowing

The latissimus dorsi muscle, commonly called lats, are the muscles on the outer part of your back. For bodybuilders, they are often touted as the muscles most responsible for helping the back look wide. While a bodybuilder is motivated to build a wider physique, not everyone is as enthusaistic about having a thick back. If you would like to lose weight in the area of your lats, you will need to follow a few specific steps.

Losing Weight

Forget about the spot reduction myth. Spot reduction is the long running myth that you can lose weight in one spot by working it constantly. For instance, you can't focus weight loss on your stomach by doing crunches. You have to lose weight over your entire body.

Perform cardiovascular exercise for 30 minutes at least four times a week. Cardiovascular exercise includes swimming, jumping rope, running, walking or anything that keeps your heart rate up. Burning calories burns fat -- including the fat on your lats.

Consume less calories. Eating less calories than you burn is the simple formula for weight loss. Start by recording everything you eat each day for a week. At the end of the week read your journal and decide which foods you can eat less of or eliminate completely.

Eat more nutritious foods. Healthy protein, fat and carbohydrates will help you lose weight on your lats and entire body. Healthy protein comes from lean meat such as chicken, fish, turkey, tofu and lean beef. Good fats are found in olives, avocados and nuts. Healthy carbohydrates come from complex sources such as oatmeal, sweet potatoes and wheat.

Focus on how your clothes fit. Do not obsess over the scale. Sometimes your weight won't decrease because you're adding weight in muscle. If your shirts start fitting more loosely, then rest assured you're losing weight over your entire body -- including on your lats.

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