Lower Back Fat - How to get rid?

bellaburch85

Hi All,

I was looking for some friendly advice.

Im getting very close to my goal weight area and my body is starting to look toned now.... However there is one area that the fat isnt shifting from.... Everywhere else the (most of the) fat has is either gone or toned up.

Im really not seeing any results in the lower back fat. IT must be the place all my fat goes now.

Firstly i was wondering if anyone has come across this? Secondly how can i imrpove what i am doing to get rid of it or tone it up.

I eat really well and following a diet/lifestyle plan.
Normal day

3 Eggs for breakfast

Nuts, Seeds and berries morning snack

Salad with Chicken, Strawberries and Cashew nuts.

Orange or a banana and carrots around 3ish

Then protein dinner.... chicken or steak with rice/sweet potato, green veg

Sometimes a plain yogurt with melon if im still not full.

Drink Green Tea and At least 12 cups of water (more if i work out as the UK is crazy nice hot weather at the mo - for us anyway)


I bootcamp 3 times a week (45 mins per session)
And run twice a week

Walk my dogs in the evenings

Is there any exercise i coulddo to speed up. My measurements keep changing everywhere but that area!

Thanks in advance. x

stefjc

Sorry but if that is where your body likes to keep it fat - and if it the last place to go, it will be - then you can only wait and carry on doing what you are doing until your body decides to give it up.

You can't spot tone it, do any specific exercise to get to it or anything like that.

My best tip would be never to turn your back on a mirror

Congratulations on being close to goal.

bellaburch85

My best tip would be never to turn your back on a mirror

Ha Good tip thanks... Ive heard that from someone else too. xx

mazdauk

It will go eventually - diet and exercise will do it, just not til you forget to look It won't go while its being watched

ChrisLindsay9

The advice you've received is spot on. But keep up the great work. Your nutrition and fitness work looks good to me. So you're on the right course.

KatLifter

Rad this:
http://www.myfitnesspal.com/topics/show/841305-corn-used-my-man-parts-as-a-speedbag

You don't need to eat clean.
You don't need to avoid white bread or potatoes or beans or rice or _____________ (insert food here) unless you've got an intolerance/allergy/medical condition.
You don't need to eat breakfast to get your metabolism started.
You probably don't need to pay any attention to GI.
Your metabolism doesn't get kick-started and you don't rev it up.
Eating frequently is fine but it doesn't "boost your metabolism".
Don't waste your money on Raspberry Keytones and you should probably turn off Dr. Oz.
You are not toning.
You will not bulk up, ladies.
You also don't "gain muscle really easily". Yes, YOU.
Low carbing is not dangerous.
Low carbing is not metabolically superior.
You can eat food before bed.
You can eat food IN bed.
There is no specific time at which eating will cause you to gain fat.
The little pink dumbbells do not constitute "lifting weights".
That glass of blended up "juice" that you're replacing your meals with, probably isn't "cleansing" any "toxins".
"Hot Pants" don't make you lose fat, although they may make your wallet lighter.
You don't need to burn off that bowl of cereal or piece of chicken.
You don't need to worry about whether you're burning carbs or fat.
You don't need to worry about how much fat you burned during your workout, or how much muscle you gained during that set of bosu-ball dumbbell flies.
You don't "shock your body"
You don't "confuse your mucles"
Stop switching up your lifting program. How about stick to something and add weight to the bar.
Just because you saw it in a documentary doesn't mean it's a good idea or even remotely research-based.
You don't need to zig-zag or carb cycle or do the 17 day butt wash or the cabbage donkey stew diet.
2 weeks is not a plateau.

Start here:
1) Eat within a reasonable caloric intake for your goals.
2) Consume adequate protein and fat.
3) Consume at least enough carbs to allow you to train with intensity.

(And can you just use some common sense with food selection?)

4) Lift weights
5) Get rest.
6) Repeat
7) And quit worrying about all the other crap.



Be patient.

Also, you can't spot reduce fat... Sorry.

beachlover317

Not going to quote KatLifter and take up more space. But her quoted "wall of words" - read and absorb. Then repeat. All you need to know!

j6o4

lower your bodyfat percentage.

pcastagner

I'm in the same boat! just keep doing what you are doing.

erinsueburns

While you can't spot reduce fat I've been working on building and perking up my butt with squats and deadlifts to minimize the appearance of lower back fat. Because there are two ways to make something look smaller, actually make it smaller, or make things around it bigger

TheFitnessTutor

you can't target fat loss. Sorry

swatkins7485

I remember being told in weight training that fat is just along for the ride!! lol do cardio and burn that fat down, no target fat loss! Good Luck