While genetics usually plays a key role where we store our body-fat, when it comes to love handles or back-fat, that is a big sign of one or more of the following: poor diet, lack of muscle mass, flawed workout regimen.
The best approach to get rid of undesired back-fat is to eat lean and do high-intensity full-body movements combined with isolated exercises. For example, you could do a bench press set, followed by a small job or 2-3 minute bike interval. Target your back muscles 6-8 times a week with a higher rep range.
Fat will not melt away if you eat a poor diet. So, in order to actually see results, you will need to reduce your calorie intake and choose healthy foods to eat. Lean meats like chicken, fish, lean stakes, and veggies like spinach and kale are the most delicious aids to your weight loss. Use vegetables for energy and carbs before you workouts, because they are nutrient dense.
In addition, drink plenty of water. It will help transport and melt away fat, as well as keep you hydrated and focused during your workout. Make sure that you transform your diet into a long-term eating habit, otherwise your fat-loss will not be sustainable.
Dedicate extra time on targeting and building your back muscles. Use high volume (rep range) training and give yourself enough time in between your workouts to recover and allow your muscles to repair. If you want to speed up your recovery, wear a compression shirt and compression leggings while working out.
Other than the fact that is helps with a faster recovery, it increases blood flow and ensures a pain-free workout and post workout. It is great for keep your back muscles warm and compressed! Don’t forget to take rests in between your sets no longer than 60 seconds and to keep hydrated. Try to complete this workout circuit 3 times.
Cable Straight Arm Pulldown - 20 reps
This isolation exercise targets your lats and recruits your pects, tricep, delts, abs and obliques into the movement as well. If you want to prevent soreness and fatigue, wear a compression base-layer or t-shirt. This will ensure proper blood-flow and keep your muscles warm during the workout.
- Face a high pulley and grasp the cable attachment with arms slightly bent.
- Place one foot slightly back and bend over at the hip until your shoulder is fully flexed and your upper arms are at the sides of your head.
- With your elbows fixed at an approximately 30 degrees angle, pull the cable down until your upper arms are to the sides.
- Return the attachment over your head and repeat!
Lever Incline Row - 15 reps
This is a compound exercises that the targets the entire back and recruits your traps, lats, delts, biceps, triceps and many other muscles into it.
- Lie on your chest on an inclined platform and grasp the lever handles with an overhand grip.
- Pull the lever as high as you possibly can.
- Return in the starting position until your arms and shoulders are extended and stretched downwards.
Weighted Pull-Up - 15 reps
This compound movement targets the lats and recruits the biceps, brachialis, delts,traps and it is an effective core exercise that works your entire upper body. Because it is weighted, consider the tension in your quads and hams, and wear compression leggings to better aid the performance with proper warmth and pressure distributed on the muscles.
- Secure a weighted belt around your waist or hold a dumbbell in between your ankles.
- Grasp a bar with an overhand wide grip.
- Pull your body up until your chin is above the bar.
- Lower yourself until your arms and shoulders are fully extended.
Single Leg Crossover V-up - 20 reps on each side
This compound movement targets your abs and recruits your obliques, lats, delts and many other muscles in this exercise. Wear compression gear on both your lower and upper body to ensure maximum results and a pain-free workout.
- Lie supine on a flat surface with your hands over your head holding a high pulley.
- Raise one leg straight and pull the hand opposite to the leg towards the leg while raising your torso.
- Return to starting position and repeat with the other side!
Stationary Bicycle - 3 minutes
This is a fun non-weighted, low impact exercise that will give you a cardio boost.
- Sit on the stationary bicycle and grasp the handles with both your hands.
- Place your feet on the pedals and select your program.
- Pedal for 3 minutes!
Back-fat can be stubborn but with this perfect combination of cardio and weightlifting you will see amazing results in no time! Don’t neglect your diet and transform it into a healthy eating habit. The idea is to start incorporating healthy and lean foods, while cutting down on saturated fats and sugars.
Remember to keep hydrated during your workout for a faster-burning performance. Compression gear is your best bet to keep your muscles warm and your blood circulating. It also reduces fatigue and ensures a pain-free workout, and sore-free recovery time. It is effective for both lifting and cardio.
Getting rid of unwanted body-fat is always a mix of high reps workout and low calorie diet, so remember that for body parts like the back, it can take a little bit longer to melt, so be patient and don’t give up! If you follow these rules and exercises, you will see results sooner than you think!