Your back has one of the largest muscle groups in your body. It is also one of the hardest areas to tone, and this fact leaves many men and women feeling frustrated.
Luckily, there are many ways to effectively lose that annoying back fat, particularly around the lower part.
This article has all the tips you need to say goodbye to excess body fat, and say hello to a fitter you. Read on to learn how you can replace the excess fat with muscle growth.
Cardio, Cardio, Cardio
A lack of exercise is understandably the biggest contributing factor to gaining unwanted pounds.
Cardio exercise is one of the most effective solutions to your lower back fat. If you are serious about getting fit, then you will want to do cardio sessions for 60 minutes most days of the week.
You can further increase your ability to burn fat by opting for a more intense workout, such as interval training that alternates rest and pushing you to your limits.
High-intensity interval training will offer more after-burn effect, meaning you will continue to burn fat even after you exercise.
Tone Your Muscles
Back fat is a telltale sign of reduced muscle mass and a flawed workout regimen.
There are exercises that you can perform to strengthen yourself and counter the lack of muscle. Even without the exercise machines, there are back workouts that can still give you the results you want – strong back muscles.
You can either use free weights or indulge in bodyweight exercises. You can increase your fat-burning capacity by combining strength training with cardio exercises.
Waist exercises are also highly recommended for losing this stubborn fat. Focus on incorporating exercises that affect the abdomen, as well as the spine.
Lateral raises with light dumbbells are an excellent way to tone the shoulders and back muscles.
If you have minimal exercise equipment then just drop down on the floor and do some good old-fashioned push-ups which also make the chest stronger.
Speaking of dropping to the floor, while you are down, also do a plank daily and try to keep it for at least a 2-3 minute interval. Make sure your form is correct with your hands and feet in a straight line.
Your bodyweight isn’t a con when it can be used to exercise.
It is ideal to spend time with a personal trainer if you are just starting out or you want to learn the best methods of working out for your body type.
Personal trainers are adequately equipped to guide you throughout your fitness journey. They know all the major muscles to train.
Never Skip Breakfast
It is often said that breakfast is the most important meal of the day. There is some truth behind this saying. Eating breakfast will jumpstart your metabolism, allowing you to burn stored fat.
People who skip breakfast often feel hungry later in the day, and end up eating more than they should. Breakfast is an essential part of working towards incorporating good health into your daily routine.
We don’t want to see you on the floor all woozy by not eating breakfast.
Pull yourself out of bed every morning with the intention of starting off your day with a nutritious breakfast. Spend extra time in the morning to make sure you don’t compromise on self-care.
Reduce Your Carb Intake
You need carbohydrates for energy, but there is a limit. It is important to know which carbs are healthy and which will just make you binge.
Many people think of carbohydrates negatively, but the truth is that your body needs them to function well.
The number of carbs needed will vary from person to person because each has a different set of daily activities.
The white carbs (like white bread/rice/pasta and sugar) are not filling and will only cause your body to experience the sugar crash; they only add to an unhealthy diet.
Choose the right carbs in your combination of diets like whole grains and other healthy foods to help boost your metabolism.
Limit the Indulgences
A cheat day is crucial for a person who wants to stay fit and healthy. Occasional treats of indulgences should be included in your diet program to prevent you from feeling too deprived.
It also makes you feel rewarded for the great job that you have done for the past few days or weeks which is extremely important to keep yourself internally motivated to follow the tough routine without giving up in the middle.
When you indulge, however, you will still have to limit the amounts of extra food that you consume.
A great option is to opt for dark chocolate, in moderation, whenever you feel the craving for chocolate. As long as you keep a calorie-controlled diet, small indulgences aren’t anything to be scared of.
Eat More Protein and Fiber
The presence of back fat indicates that you are following an incorrect program of diet. Protein and fiber should become an integral part of your food as they are more satisfying and filling. When you are trying to consume fewer calories to lose pounds, focus on replacing your usual meals with those high in fiber and protein. Look for lean protein meats, beans, nuts, fruits, and vegetables for a balanced diet.
A bad diet would always hinder your progress.
People who lack sleep tend to eat more unhealthy foods that make them gain pounds. This is because of the hormone that your body releases and gives you the feeling of wanting to eat more, even when you are already full.
Studies have shown a strong correlation between hunger and sleep deprivation. Make sure to have at least eight hours of sleep each night to fix your routine.
Eat More Often
Many people tend to skip eating in order to lose weight. Today’s findings, however, reveal that eating more often will make you lose more.
Breaking down your calorie intake to four to six meals a day will revamp your metabolism to encourage fat burn. Eating every three hours will allow your body to keep on burning fat throughout the day.
It will also prevent you from mindless snacking and overeating as you will always feel full and satisfied. A poor diet routine would slow down your goal. This is much better than following the latest popular fad diet on the internet.
Skip the Alcohol
Alcohol is one of the roadblocks to weight loss. If you are serious about getting rid of that lower back fat, then you will want to say goodbye to alcohol. This beverage is filled with empty calories and has zero nutritional value. It is also loaded with sugar that heads to your stomach, thighs, hips, and back. If you must have a drink, limit yourself to a shot of alcohol or a glass of low-calorie beer. Avoid the fruity cocktails because they definitely have more calories than your favorite sundae.
Drink More Water
The beverages that you consume can contribute to your weight gain or loss depending on your choices.
Juices and sodas contain plenty of calories that will make you gain weight. If you are feeling thirsty, then leveling up a glass of water with a few slices of lemon is the perfect option! Aim for two to three liters of water a day.
When you constantly drink the recommended amount of water daily, you will feel younger and more energized.
Don’t risk dehydration especially whilst exercising regularly. Water has other health benefits that should not be missed so even if you don’t want to do it for weight loss, do it for your health.
Wear Flattering Clothes
The weight loss process will take time. While you are working your way to a leaner lower back, picking flattering clothes will certainly help you feel great about yourself.
The right clothes will help you avoid the unwanted bulges and your muffin top. Clothes that don’t emphasize your waist line should be the way to go until you lose the inches.
Focus on how great you will feel in the clothes you wear. If you are not confident about your fashion styles and you want to learn more, then you can look around the Internet or ask a trusted friend to help you shop.
Granted you’re in for a tough time if you are serious about this. We won’t lie to you claiming that it is easy and fun, but it will be worth it for sure both for your health and your self-confidence.
Here’s to hoping you are able to reach your desired weight and body shape. Good luck to you!
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