How to lose fat from the back (with exercise and diet)

A good tip for losing back fat is to do bodybuilding exercises with emphasis on the muscles of this region, such as rowing and lateral elevation. This is because these exercises stimulate muscles, accelerating metabolism and promoting body fat loss.

To lose back fat, it is also important to do aerobic exercises such as HIIT or bicycle, as they stimulate the body to use body fat as a source of energy, and increase the frequency of breathing, which is the way much of the fat stored in the body is eliminated.

In addition, it is also advised to maintain a healthy and varied diet, prioritizing the intake of fiber -rich foods such as fruits and vegetables, legumes and whole grains. See how to make a healthy diet to lose weight.

Exercises to lose fat from the back

Some exercises that can be indicated to lose fat from the back are:

1. Aerobic exercise

Aerobic exercise is important for back loss of the back as it increases the frequency of breathing. This is because much of the fat stored in the body is converted to carbon dioxide, being released during expiration.

In addition, aerobic exercise also stimulates the body to use fat as a source of energy, promoting body fat burning. Some aerobic exercises include walking, running or bicycle, which can be practiced at mild to moderate intensity according to the guidance of the physical education professional.

HIIT, a high intensity interval training, also accelerates metabolism by stimulating fat loss. During this exercise, activities such as burpee, abdominal and squats are made between 30 seconds and 1 minute, resting for the same time. Understand how to do HIIT.

2.

This exercise, also known as Superman, works the lower back, helping to strengthen the muscles of this region. Therefore, this type of exercise helps to accelerate metabolism, thus facilitating the loss of fat from the back.

To make Superman, one should lie on the floor with the belly down, the legs stretched and the arms extended to the front of the body. Contract the abdomen, the buttocks and the lower back. Then one should lift the body by removing the trunk and legs from the floor and lifting its arms, as if it were to fly. Keep this position for 2 to 5 seconds and return to the starting position, repeating the movement for 1 minute. During this exercise, it is important to keep your head aligned with the trunk and look turned to the floor.

3.

The board is a complete exercise that strengthens the muscles of the back, promoting the loss of fat in this region. To do this exercise you must lie on your back, support your forearms and the ends of your feet on the floor, raising your body. Keep your body straight, your head aligned with the trunk, contract the abdominal muscles and stay in this position from 30 seconds to 1 minute. It is usually recommended to do 3 series of this exercise, but may vary according to the indication of the physical education professional.

To increase the work of the back, some variations of this exercise include the side board or with leg elevation, the side board and the side board where the hip upwards are moved, for example.

4. Flexion of sloping arms

The tilt arms flexion works on the back muscles, accelerating metabolism and promoting body fat burning.

To do this exercise, just leave your arms stretched at a slightly longer distance than the width of your shoulders, resting your hands on a bench or chair. Keep your feet on the ground, legs stretched and spine straight. Flex the elbows until the chest touches the surface and returning to the starting position. Do 2 to 3 series, 10 to 15 repetitions each, resting between 60 to 90 seconds between the series.

5.

The curved row is a great exercise to lose the fat from the back, because it activates the upper muscles of this region, thus stimulating metabolism and burning body fat. Check out other rowing exercises for the back.

To make the curved paddle, you should stand, with your trunk tilted forward, but keeping your back aligned and the abdomen contracted. Leave your legs slightly bent and open at shoulders, keep your arms aligned with your body and hands facing inward. Hold the weights with your hands and pull them up, flexing the elbows. Lower your hands slowly toward the floor. Do 2 to 3 series of this exercise, repeating 10 to 15 times and resting 1 minute between the series.

6. Inverse crucifix

The reverse crucifix promotes the loss of fat from the back, because it stimulates the muscles of this region, increasing metabolism and thus stimulating fat burning.

To make the reverse crucifix, one should hold a weight in each hand, bow the trunk forward, leaving it horizontally, and lightly bend your knees. Keep your spine straight and leave your hands turned inside. Keep your elbows slightly bent, raise your arms to the sides to shoulder height and then slow them slightly. Do 2 to 3 series of 10 to 15 repetitions each, resting for 1 minute between the series.

7.

Lateral elevation is an exercise suitable for working the shoulder, but it also helps to work on the back, stimulating the muscles and contributing to the loss of fat from the back.

This exercise can be done with weights, such as dumbbells or pet bottles with water or sand, for example. To do this, just stand, keep your abdomen contracted, spread your legs in the width of your shoulders and slightly flex your knees. Hold the weights in each hand, raise your arms slowly to shoulder height and slowly return to the starting position. Do 2 to 3 series of 10 to 15 repetitions, resting 60 to 90 seconds between each series.

How should the diet

In addition to exercises, maintaining a diet with few calories, fats and sugars is critical to promoting body fat loss. Therefore, to lose back from the back is recommended:

• Eat proteins in all meals, like white cheeses, tofu, skim yogurt, chicken, fish of white meat and eggs;
• Consume 2 to 3 portions of fruits per daylike strawberry, orange, pear, apple and kiwi;
• Eat 2 to 3 portions of vegetables and vegetables dailysuch as lettuce, tomatoes, chayote, carrots, eggplant and pod;
• Avoid foods rich in fat, such as sausages, margarine, ready sauces, chips, bacon and snacks;
• Avoid foods rich in sugar, such as ice cream, cakes, jams and chocolates;
• Avoid alcoholic beverages, such as beer, wine, sparkling wine and vodka;

It is important to remember that the diet varies according to age, weight, health and objectives of each person. Therefore, it is advisable to consult a nutritionist to make a nutritional plan according to their needs.

Check out the following video more eating tips to eliminate back fat: