Exercises in a row
Do you want to get rid of the fat on your back? You won’t get there with just some back exercises! You need a plan of action to really lose the fat.
You cannot lose fat on any part of your body, be it your back, your stomach, your arms or your double chin. The actual fat loss always comes from your entire body. If your body is in ‘fat burning mode’, it cannot select a certain area! Where your body fat is going to lose is genetically determined.
Losing Body Fat
When you want to lose fat, you need to have a calorie deficit in your body. This means you need to take in fewer calories and consume more. Set achievable goals. If you lose weight too quickly, this will also be at the expense of your muscles, which you want to keep.
Converting fat into muscle
It is impossible to convert fat into muscle. They are made up of completely different cells and you cannot convert one into the other. You can only lose fat and train more muscle mass.
However, some muscles are covered by a layer of fat. Smart eating in combination with exercise will help reduce this fat, even in the problem areas. So exercises will not only help you lose the fat on your back, but they will make your back muscles tighter and stronger.
For optimal fat burning, try doing something that gets your heart pumping for 30-60 minutes every day. Swimming and kickboxing are excellent ways to burn calories and train your back, as are rowing machines and upper-body ellipticals.
You can also ‘attack’ the fat on your back with yoga or Pilates. These workouts will help you strengthen the back muscles, in addition, they relieve stress. There are also specific back exercises you can do.
How do you train your back?
The back is made up of many separate muscles and muscle groups:
- broad back muscle
- trapezoid muscle
- big round muscle
- large diamond-shaped muscle
- small round muscle
- mandibular muscle
You train the back completely if you use all these muscles. It’s important to work all areas of the back in strength training, so choose a variety of exercises to target the upper, mid and lower back. Vary with both fitness equipment and dumbbells.
How often should you train the back?
Whatever you choose, the most important thing is that you do the exercises regularly. Like all muscles in your body, you can gently train the back muscles three times a week.
If you train with heavy weights, you should rest for two or more days before you can do the exercise again. If you train conditionally (cardio), you can do something every day.
What exercises should you do?
Choose a mix of cardio and different exercises to target different areas of your back. It is best to switch activities and exercise regularly. In the meantime, don’t neglect your other muscle groups!
Click on these links for detailed instructions and a photo:
back extension
Low back muscle exercise
Shelf
Back print
Finally, good posture makes you slimmer and stretches the back, so it already shows less fat. So don’t forget: stomach in and back straight!
