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10 Quick Easy Workouts To Get Rid Of Back Fat At Home

10 Quick Easy Workouts To Get Rid Of Back Fat At Home

Stubborn fat clings to certain areas of the body and holds up mighty resistance against our best fat-loss efforts. When it comes to the upper body, fat around our back and shoulders often results in the dreaded bra bulge.

So, what does a girl (or guy) have to do to get their sexy back? First, let’s make one thing clear: spot reduction is a myth. Instead, focus on reducing overall body fat and sculpt those back muscles with exercise.

Adopt these 10 effective exercises, alongside a healthy diet, and you will get rid of that stubborn back fat in no time!

1. Back-Intensive Cardio Exercise

get rid of back fat boxing

    Cardio is great for burning excess calories, encouraging fat loss, and even improving cardiovascular health. Back-intensive exercises, such as rowing, boxing, or swimming, will work wonders — even if you just do them twice a week!

    2. Pull-Ups

    Fit a pull-up bar to your home and before you know it, you will be on your way to a sexy back and a heap of functional strength.

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    pull up girl

      Begin with negative pull ups as follows:

      1. Start with your palms facing outwards at the top of the movement.
      2. Slowly lower yourself in a controlled motion.
      3. Reset to the top of the movement and repeat 5-10 times.

      Then move onto full pull-ups when your strength allows:

      1. Starting from the bottom of the movement.
      2. Pulling up with your back, shoulders, and arms.
      3. Lower yourself in a controlled manner and repeat 5-10 times.

      3. TYIs

      TYIs are excellent for improving overall posture while strengthening the back and core.

      TYI

        Perform TYIs by lying face down on a bench or floor.

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        1. Engage your back muscles and lift your chest up.
        2. Move your arms up to form a “T”.
        3. Slowly move them into a “Y”.
        4. Slowly move them into an “I”.
        5. Repeat 5-12 times.

        If this exercise becomes too easy, grab a couple of light dumbbells and try it again!

        4. Push-Ups

        Push-ups do a great job at strengthening your chest and revealing your new streamlined back!

        push up

          Start with modified push-ups from your knees:

          1. Slowly lower your chest to the ground, focus on engaging your back muscles.
          2. Push back up to the top position.
          3. Repeat for 10-20 repetitions.

          If you can perform 20 reps with good form, switch to normal push-ups from your feet with straight legs.

          5. Bridges

          Bridges will cultivate a well-shaped bum and work your back-stabilizing muscles simultaneously.

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          bridge
            1. Start by lying on your back.
            2. Bring your knees up to a 90-degree angle.
            3. With your feet flat on the floor, lift your buttocks up until your back is in a straight line.
            4. Hold this position for 10-15 seconds, then slowly lower yourself to the ground.
            5. Repeat this movement 10-20 times before completing a set.

            6. Straight-Arm Planks

            Planks are an awesome core-strengthening exercise. Use them to build a 6-pack to go with your toned back.

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              1. Start with your arms straight towards the floor.
              2. Lift and hold your body as straight as possible.
              3. Hold this position for 15-60 seconds then rest.
              4. Perform this static hold 3 times in total.

              7. Dumbbell Rows

              Get hold of a dumbbell and start performing this back-toning movement!

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                1. Place one of your knees on a study bench or similar object and hold your dumbbell in the opposite hand.
                2. Keeping your back as level as possible, pull the dumbbell to your armpit in a straight rowing motion.
                3. Slowly lower the weight back down but don’t fully lock your arm out.
                4. Once you have completed a set of 8-12, switch to the other arm and knee and repeat.

                 8. Jump Rope

                Jump ropes are an old-school favourite for boxers, and for good reason. It’s a great way to work your shoulders and back and build a lean mean physique!

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                  Get out for a 15-minute jump rope session 2-3 times per week. For every drip of sweat, you are burning through a little more fat!

                  9. Resistance Band Rowing

                  Resistance bands are an incredibly flexible fitness tool. You use one in a simple rowing motion to train your back and shoulders almost anywhere!

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                    Go for 10-20 minutes rowing sessions with varied intensity. Your back will be slimmer and firmer in no time.

                    10. Wall-Assisted Handstand

                    Handstands are a mighty exercise for shoulders, back, and core. Using a wall to assist takes away the balance element, allowing you to focus on fully engaging your back and shoulders.

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                      1. Start by “rolling in” to a suitable wall and walking up your feet.
                      2. Make sure you support your head and neck by pushing off the floor with your hands.
                      3. Hold this stable position for as long as you can before lowering pushing off the wall.
                      4. As your strength allows, press through your hands and shoulders to raise and lower yourself slightly.

                      A Final Tip To Help You Get Rid Of Back Fat:

                      Combine these exercises with a clean diet and caloric deflect. In other words, control your food intake so you are ultimately burning more calories than you are consuming. Diet plays a huge role in both a leaner back and overall physique. Good luck!

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                      Last Updated on September 4, 2020

                      How to Lose Fat and Gain Muscle to See Results Fast

                      How to Lose Fat and Gain Muscle to See Results Fast

                      There’s a lot of confusion, mystery, and desperation around how to lose fat and gain muscle. We applaud body transformation pictures we see on Instagram, Facebook, and magazine covers but are never able to replicate the results ourselves.

                      Well, that mystery is over because I will tell you exactly how to achieve those results in this article.

                      The journey to getting there is straightforward but not easy. Most people give up too early in the game, when they stop making visible progress.

                      Keep reading to learn how to utilize your metabolism and the laws of muscle building to lose fat and gain muscle fast.

                      Skyrocket Your Metabolism to Lose Fat

                      Learning how to lose fat and gain muscle at the same time is one of the biggest misunderstandings of body transformations because they are opposite metabolic processes.

                      To lose fat, you must have calorie deficits each day, and to gain muscle, you must be in a caloric surplus, but you cannot do both at the same time.

                      When you look at pictures, it looks like it can be done simultaneously, but what is actually happening is a change in fat and muscle percentages.

                      If your weight stays the same through your journey, and you lose body fat, your percent of lean muscle mass automatically goes up by default. You didn’t gain any muscle, but your fat and muscle ratio percentages have shifted.

                      Calculating Your Calories to Lose Fat

                      There are many good calorie calculators out there that will give you an estimate on how much to eat to start losing fat for weight loss. You usually need to cut about 10 to 15% of your TDEE (total daily energy expenditure) calories to start the process.

                      You can find a visual explanation of TDEE below[1]:

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                      Use TDEE to learn how to lose fat and gain muscle.

                        Remember that the calculators are just an estimate. It’s up to you to track your measurements and to adjust your caloric intake to ensure you’re getting the results you’re looking for.

                        Metabolism calculators take into account four different ways your body burns calories to come up with your TDEE, or how many calories you burn in a day:

                        • Resting metabolic rate
                        • Thermic effect of food
                        • Thermic effect of activity
                        • Non-exercise activity thermogenesis

                        Resting Metabolic Rate (RMR)

                        This is your baseline metabolism at rest, or how many calories your body needs to survive if you spent the entire day lying in bed awake.

                        RMR accounts for about 60 to 75% of your total daily energy expenditure. Your RMR is mostly determined by how much you weigh.

                        A heavier person has a higher RMR than a lighter person, even if the lighter person has a higher lean muscle mass, because the metabolism of muscle only contributes to about 20% of your total RMR energy expenditure[2].

                        Thermic Effect of Food (TEF)

                        You’ve heard that to lose weight and gain muscle, you should be eating lots of protein. This is true for a number of reasons:

                        • Lowers your intake of other types of foods, like processed carbs.
                        • Increases satiety, so you continue to feel fuller, longer.
                        • The building blocks for your muscles are found in protein.

                        About 30% of the calories from protein intake are burned off during the digestion process, which includes absorption and waste removal of it. Eating more protein as opposed to other macros increases the amount of calories burned during digestion. That’s why you feel fuller with a higher protein diet.

                        Thermic Effect of Activity (TEA)

                        The calories burned in TEA are relatively minor in your entire TDEE equation. TEA is any calories burned during official exercise, like going to the gym, doing an aerobics class, or going for a run. It covers any exercise you do outside of your normal activities.

                        Non-Exercise Activity Thermogenesis (NEAT)

                        The calories burned in NEAT is the big game changer for most people and can vary up to 2000 calories burned per day between people with identical RMRs[3].

                        For the majority of us, when we’re done with our workouts for the day, we don’t do much else for movement. We spend about an hour in the gym, and instead of using the other 15 hours awake as an opportunity to move and burn more calories, we spend it sitting.

                        This is how there can be such a big difference between the amount of calories burned between two people who have the same RMR.

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                        Outside of your gym workout, any additional body movements count towards burning additional calories. The quickest way to add this to your day is to make everything you do as inconvenient for yourself as possible.

                        Examples of inconvenient activities that count towards NEAT include:

                        • Taking the stairs versus the elevator
                        • Parking farther away
                        • Getting up to change the TV channel versus using the remote
                        • Pacing and walking while on a phone call instead of sitting down

                        Increasing your NEAT goes a long way to helping your burn calories faster, leading to quicker fat loss. For more ideas on how to make life a little more inconvenient to up your activity level, check out this article.

                        The Laws of Building Muscle

                        Congrats on reaching the stage where you want to tone and get some definition! Learning how to lose fat and gain muscle isn’t an easy process, so if you’ve taken it on, that’s a huge step.

                        To build muscle, first you want to increase your calorie intake.

                        Based on your TDEE, you want to add about 10% more calories as a starting point. This is enough calories to build muscle, and any excess can lead to fat storage if you’re not training hard enough or aren’t active enough.

                        Again, be sure to track your measurements and adjust your calories if necessary.

                        Second, follow a muscle-building program that you can sustain for at least 3 to 6 months.

                        Consistency is key with building muscles because they need to be stimulated and broken down on a regular basis in order to build back up. You want to strength train at least twice a week for at least an hour each time to start getting results.

                        Of course, more often is better but requires better planning and a more complicated body parts training plan. So, start simple if you’re a novice. It’s not necessary to train 6 times a week unless you’re training for a competition.

                        Progressive Overload

                        Muscle needs to be challenged in order to grow. You need to gradually and consistently increase the amount of load and volume you are lifting.

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                        Load means the amount of weight you’re lifting during weight training. Up to a certain point, it becomes unrealistic to keep adding pounds to each exercise every week, at which point you need to switch exercises and work on your weaker points to break that plateau.

                        However, the goal with load is to keep increasing the amount of weight you lift.

                        Increasing the volume you do is another method to progressive overload. Volume means the total number of reps for that specific exercise. If you’re doing 3 sets of 12 reps, it means you’ve done a total of 36 reps.

                        But increasing volume doesn’t mean doing super high reps of 20+ unless you’re training your muscle for endurance versus strength.

                        You want to use a challenging weight and be able to lift more of it each week through increased reps and sets.

                        Here is a visual explanation of how you can engage in progressive overload[4]:

                        PROGRESSIVE OVERLOAD FOR MUSCLE MASS by @jmaxfitness - Visit the link in my bio to claim your free 1-week muscle bu… | Muscle, Gain muscle, Weight training workouts

                          Training Intensity

                          Paying attention to what you’re doing is required if you want to lose fat and build muscle because you want to build and improve the mind-muscle connection to optimize growth.

                          A healthy mind-body connection means you’re able to better feel your muscles working during each lift.

                          You know you’ve picked the right weight when the last 2 to 3 reps of your intended rep range is challenging. On occasion, you want to push past the burn and muscle fatigue for the last reps.

                          This little bit of pushing past the discomfort is the difference between an average body and a body with more definition. Lifting almost to failure increases muscle recruitment, metabolic stress, and anabolic recruitment to grow muscles.

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                          Proper Recovery

                          This is the most overlooked aspect of building muscles. We focus too much on pre/post workout meals, macro tweaking, and supplements, forgetting that we already have the ultimate tool for recovery: our own body.

                          For best recovery practices, allow at least a day, but no more than 3 days of rest between workouts that stress the same muscle group. Overtraining results in diminished exercise capacity, possible injury, and illness.

                          Remember, muscles are broken down in the gym and built outside of it during recovery.

                          Get 7 to 8 hours of sleep, and be mindful of your stress levels to optimize recovery time. A lack of sleep and excess stress will spike cortisol levels, leading to hunger cravings, decrease regulation of burning fat, and cause faster aging.

                          You can learn how to lower your stress levels fast here.

                          Stop Program Hopping

                          Every day, there is new workout, new exercise, new program on a website, in a magazine, or in your social media feed. No wonder we’re tempted to try a little bit of everything!

                          Frequent program hopping stops you from getting any results.

                          When you change programs too often, you don’t make progress on each exercise. It becomes hard to gauge whether you’re getting stronger or even getting results because you’re not allowing enough time for your body to adapt.

                          Strength is a skill that needs to be built and developed by practicing it consistently. If you’re changing the skill set too often, you won’t know if you’re improving, and, therefore, cutting yourself short of future muscle gains.

                          Conclusion

                          The steps to losing fat and gaining muscle are simple, but the journey to get there is not.

                          Tracking and measuring your calories is the quickest way to lose fat, along with increasing your activity level outside of the gym. Having a stronger, more toned body can be yours when you follow the laws of building muscles consistently.

                          Applying these methods will guarantee that you get the results you’re after!

                          More on How to Lose Fat and Gain Muscle

                          Featured photo credit: Benjamin Klaver via unsplash.com

                          Reference

                          [1] Cheat Day Design: What is TDEE?
                          [2] International Journal of Obesity and Related Metabolic Disorders: Determinants of energy expenditure and fuel utilization in man: effects of body composition, age, sex, ethnicity and glucose tolerance in 916 subjects
                          [3] Current Opinion in Clinical Nutrition and Metabolic Care: Variability in energy expenditure and its components
                          [4] J Max Fitness: PROGRESSIVE OVERLOAD FOR MUSCLE MASS

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