You've just started your fitness journey to lose weight. Everything is going well, you're starting to lose a few pounds and seeing results. However, you still cannot get rid of that back fat which has been sitting there like a college student contemplating on finals. The struggle is real and you don't know what to do. Don't worry, “FLEX GOT YOU!” Get rid of your back fat by doing these 4 thins:
Increase cardio through circuit and high intensity interval training.
A 30 min jog will not do anything but give you a 30 min metabolic boost, which is much better than being inactive during Netflix and chill. However, different methods of training such as high intensity interval training or circuit training can give you a metabolic boost for 12, 24 0r even 36 hours of working out. Which means, you can Netflix and chill for the next 3 days and still lose weight. High intensity interval training is an enhanced form of interval training, an exercise strategy alternating short periods of intense anaerobic exercise with less-intense recovery periods. DO YOUR BEST AND GET MORE OUT OF IT.
Get that perfect back with weight training and toning exercises.
A common trend in fitness is that people are choosing between cardio and weight training but not doing both. Keep a variety in your workouts; make sure you are not only engaging in cardiovascular exercise but reaping the benefits of weight training as well. If your fitness goal is to lose weight, do more cardio and less weight training and vice versa. Start with basic toning exercises such as deadlifts or barbell bent over row to build fundamental strength and focus on the back muscles. Stay away from flashy workout machines, use free weights such as dumbbells, barbells, and kettle bells.
Watch your diet
You can work as hard as you want in the gym but if you don't keep up with your diet, it'll be much harder or impossible to get rid of back fat. Don't go on a diet, just eat right. Here are some tips that can help you:
Lower calorie intake ( To lose weight, burn more calories than you intake)
Consume less carbohydrates (bread, rice, and pasta), and Increase Protein sources (tuna, tilapia, chicken, salmon)
Meal Prep- Prepare your meals for a few days
Plan small meal portions throughout the day
Carry fruits and nuts for snacking
EAT NO FAST OR JUNK FOOD
Try Yoga
Yoga is a great way to keep your balance and really get in tune with yourself. It has tons of benefits which all will help you in losing back fat.
Benefits of Yoga
Increased flexibility
Increased muscle strength and tone
Improved respiration, energy and vitality
The maintenance of a balanced metabolism
Weight reduction
Cardio and circulatory health
Improved athletic performance
Protection from injury
Dumbbell Straight Leg Deadlift
