How To Lose Back Fat
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How To Lose Back Fat

So you look in the mirror and notice that there are some annoying bulges collecting around the upper back area… a.k.a. the bra bulge. Your eyes move down and you also notice a bulge around the lower back area just above the waistline… a.k.a the muffin top. Let’s be honest, these fat deposits are not attractive. Millions of dollars are being spent on specialty garments to hide these. Worse, hundreds of millions are being spent on pills and plastic exercise devices that promise to banish the bra bulge and muffin top forever.

The problem is, these don’t work to solve the problem. Sure you can hide from fat but is that really the answer? Sure, you can swallow dangerous pills and spend money on junk devices, and you may see a slight, temporary change, but these don’t address the root of the problem. So what is the root of the problem? Fat.

Of course fat is the root of the problem you say. You want me to tell you something you don’t know. But there’s a big misconception about fat. Millions fall into the fat-trap. The main problem with people wanting to lose back fat, or butt fat, or belly fat, or leg fat is that they think that they can lose fat specifically in those areas. This is the myth of spot reduction.

The idea that you can target the fat around the upper or lower back is simply not based in science. The reason is that fat does not belong to the back or belly or butt. Fat belongs to the body. In order to lose back fat you need to lose body fat.

Television infomercials have relentlessly exploited the myth of spot reduction. This is most prevalent with belly fat. How many abdominal devices have been sold through these infomercials that promise if you just use the Ab Crusher for 15 minutes, three days a week, you’ll go from looking like Chris Farley to Brad Pitt. And sadly, people buy it. Literally buy it. Don't waste your money buying into the myth of spot reduction.

In order to lose back fat, belly fat, leg fat, face fat, butt fat, any fat you need to understand the principles of losing body fat. All fat. And this happens through a series of lifestyle changes that are primarily focused on what you are putting in your mouth and how much you are moving. But the infomercial people can’t get the phone to ring talking about changing your diet and exercising.

So how do you lose back fat? How do you get rid of the bra bulge? How do you make the muffin top disappear? By losing body fat. It’s really just that simple.

Every human being is a complex cocktail of genetics and lifestyle choices. You are truly one of a kind. Some people may want to lose back fat and go on a diet and within a few short weeks notice a significant change. Others will work hard and not see any difference in the way their back looks. They get discouraged. They cuss. They throw their arms up in frustration and head to Dairy Queen. “Hey, if I can’t lose the fat I might as well enjoy myself.” What they may not realize is that they did lose fat; they just didn’t immediately lose the back fat… yet.

Depending on genetics and other factors, you may commit to a sensible, effective fat-loss program and after a period of time not notice a major change in the specific area you are targeting, but this does not mean that you are not losing fat. You may want to lose back fat and instead lose butt fat. You still see the bra bulge but hang in there. Sometimes arm fat will go away first. Or face fat. You get the idea.

If you continue putting your body in position to lose fat through a sensible fat loss program, you will lose back fat. You need to recondition the body to become a fat burning machine and build lean muscle.

So what is a sensible fat loss program? To cover this topic comprehensively is beyond the scope of this article. However, the ONLY way to lose fat in a healthy manner and to keep the fat off forever is to change your diet and exercise consistently. I’m sorry if you are one of those unfortunate people who want to eat whatever and whenever you want and not exercise. I doubt very much you are but these are the people that keep many of the infomercial companies in business.

In terms of diet, you want to focus on water-rich, dark-green, leafy vegetables, high-quality lean proteins and good fats. Yes, you need to eat fat in order to lose fat. These monounsaturated and polyunsaturated fats are plant-based like extra virgin olive oil, flaxseed oil, avocados, nuts and the incredibly healthy coconut oil.

You absolutely must stay away from processed foods, sugar, starchy foods, high sodium foods, low quality animal fats, etc.

In terms of exercise to lose fat, you want a combination of cardio and strength-building exercise and you want to exercise a minimum of three-four times per week. The idea here is two-fold. One, you need to burn more calories than you are consuming and secondly, you need to build healthy, lean muscle. Lean muscle will literally consume stored fat for fuel.

There’s one other thing to consider. Let’s say that you had a bad case of bra-bulge and muffin-top and you engage in a healthy fat loss program and you lose the fat in those areas. Congratulations! However, you notice access skin in those areas where there used to be fat. This is when you want to replace the fat with muscle by engaging is specific back fat exercises. By growing the back muscles in these areas, you can “fill out” the access skin left over from the fat. For the back, there are many terrific muscle-building exercises that you can do to achieve this, and a multitude that don’t require a gym membership. Do some research and find the perfect back workout that will fit your needs.


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