There aren't ANY exercises for back fat?

unoriginalusername007
unoriginalusername007 Posts: 83 Member
in Fitness and Exercise
I've read a million times it seems that there's no way to spot reduce fat in certain parts of our body. I read that you just need to lose weight and you'll lose fat. But about a year ago I lost twenty pounds to the point that I was underweight yet I still had really bad back fat! When I say back fat, I don't mean lower back love handles, but I mean the upper back area when you have your arms down by your sides. I'm at a healthy weight now but was just wondering about this. So could it be genetic? Since I've seen girls a lot heavier than me that don't have back fat or armpit "cleavage" nearly as bad as I do. Any suggestions for getting rid of it? I appreciate your advice. :smile:
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Replies

  • aquarabbit
    aquarabbit Posts: 1,622 Member
    None that I've heard of. I wish there was. I have the "armpit" fat too. Strength training has helped me all over as well as that area, but there's not much else that I can do. That I know of. Maybe try some of those pull exercises. That'll work the side boob area. It might not reduce it much, but at least you'll be working that area. Couldn't hurt!
  • knucklesammie
    knucklesammie Posts: 196 Member
    it's true you can't spot reduce, but doing core exercises (like planks and variations of them) - and back/shoulder for the back and chest exercises for the armpit fat - will definitely help!! and diet, of course.
  • Unknown
    Unknown
    This content has been removed.
  • Zombriana
    Zombriana Posts: 764 Member
    Lift lift lift.
  • alisonlynn1976
    alisonlynn1976 Posts: 929 Member
    Are you wearing the right size bra? If I wear one that's too small, I can get that fat coming out of the armpits effect.
  • BEEUK
    BEEUK Posts: 113
    Body brushing and massage helps tighten up the areas of loose skin after weight loss. You can do both at home, pre and post shower, every day. Incorporate it into your routine.

    http://www.fitday.com/fitness-articles/fitness/weight-loss/how-to-avoid-having-loose-skin-after-losing-weight.html

    You'll need a long handled brush to reach your back, and simple almond/grapeseed oil will do for massage. Your skin will glow, be super soft and it’s great for muscle recovery too!
  • sweetchildomine
    sweetchildomine Posts: 872 Member
    Strength training has helped mine immensely.
  • Cp731
    Cp731 Posts: 3,195 Member
    planks, dumbbell rows, lower back extensions, the bridge, leg and arm raises.

    there are descriptions of these on
    www.fitday.com › Home › Fitness › Exercises
  • sarahrbraun
    sarahrbraun Posts: 2,261 Member
    I've read a million times it seems that there's no way to spot reduce fat in certain parts of our body. I read that you just need to lose weight and you'll lose fat. But about a year ago I lost twenty pounds to the point that I was underweight yet I still had really bad back fat! When I say back fat, I don't mean lower back love handles, but I mean the upper back area when you have your arms down by your sides. I'm at a healthy weight now but was just wondering about this. So could it be genetic? Since I've seen girls a lot heavier than me that don't have back fat or armpit "cleavage" nearly as bad as I do. Any suggestions for getting rid of it? I appreciate your advice. :smile:

    I believe what you need to do are things like lat pull down, seated rows, back extension, etc. Several years ago I had TONS of back fat--I even had back boobs! When I started doing back exercises at the gym, even on the machines, I had a dramatic drop in back fat.
  • mortenkl
    mortenkl Posts: 5
    Unfortunately you cannot target a specific point for fat burn. That's not how our bodys work :). It burns fat where it needs to.

    For instance, it's a common misconception that sit ups burn tummy fat.

    / M.
  • FakingFitness
    FakingFitness Posts: 325 Member
    Lift lift lift.
    QFT - although people are very quick to say "you can't spot reduce," they never seem to mention that you can work a specific muscle group. I think many women, my daughter included, mistake 'back fat' and flabby unfitness. Build the muscles and the problem magically improves. :)

    ...and for the record, I'm not saying you can spot reduce or that every person is wrong about having backfat, so no need to flame. I'm saying building muscle helps.
  • lindustum
    lindustum Posts: 212 Member
    Lift lift lift.
    QFT
    +1
  • ndj1979
    ndj1979 Posts: 29,136 Member
    nope, you can't spot reduce...

    just keep eating in a deficit and working out ...some of the back workouts mentioned will help, I would also recommend deadlifts.
  • kennie2
    kennie2 Posts: 1,170 Member
    caaarrdddiiioooo
  • ndj1979
    ndj1979 Posts: 29,136 Member
    caaarrdddiiioooo

    cardio reduces back fat, really?
  • pkw58
    pkw58 Posts: 2,038 Member
    I am finding after a year on maintenance that the longer I maintain and keep my exercise activity up, the less flab ab I have ... it is a s l o o w process the way I am doing it, but my "back fat" disappeared some time last year. Some combination of yoga , barre 3 and walking worked. I don't do ab crunches or lift weights other than some light dumb bells.
  • 3foldchord
    3foldchord Posts: 2,918 Member
    Lift lift lift.
    QFT
    +1

    Double Ditto!
  • Dauntlessness
    Dauntlessness Posts: 1,489 Member
    Fat comes off in equal amounts for the most part. Someone may have problem areas but its not like you can choose that your butt is going to lose fat before your stomach. You can tone areas so when the fat it gone it looks more shapely and tighter.
  • Dauntlessness
    Dauntlessness Posts: 1,489 Member
    So cardio...haha
  • coral_b
    coral_b Posts: 264 Member
    So, i'm still to lose weight (very slow due to IBS) but, I'm almost complete with 30 Day Shred, and the main area that reduced was my back fat/flab-maybe worth a try.
  • Th3stral
    Th3stral Posts: 93 Member
    Pilates works for me. No it doesn't burn fat in target areas, but it will tone up the muscles and skin which takes inches off of me in certain places.
  • micheleld73
    micheleld73 Posts: 914 Member
    You need to do weights and build muscle.
  • unoriginalusername007
    unoriginalusername007 Posts: 83 Member
    Thanks so much for the replies everyone! I've been doing plenty of cardio and had burned fat about everywhere when I'd been underweight but didn't notice a change in my upper back region. I'll try lifting and strength training for those muscles to see if it makes a difference- thanks again! :happy:
  • glin23
    glin23 Posts: 460 Member
    Unfortunately you cannot target a specific point for fat burn. That's not how our bodys work :). It burns fat where it needs to.

    For instance, it's a common misconception that sit ups burn tummy fat.

    / M.

    Yup. No spot reducing.
  • fivethreeone
    fivethreeone Posts: 8,196 Member
    Exercises work muscles. Back fat is not a muscle.
  • sharonfoustmills
    sharonfoustmills Posts: 519 Member
    the part on the upper back is not back fat, it is breast that you did not get into your bra- go to a victorias secret and let them help you because you are wearing the wrong size bra so the fat pushes the only place it can go since it is not fitting in the bra, onto your back
  • MikeBenWilliams
    MikeBenWilliams Posts: 53
    Just because you are losing weight doesn't mean that weight is fat. It may be water, muscle, etc.. Train with weights rather than cardio and do not be afraid to train heavy and do compound movements like squats and deadlifts. These are the type of movements that will dramatically change your metabolism as well as body composition.
  • shannashannabobana
    shannashannabobana Posts: 625 Member
    I've read a million times it seems that there's no way to spot reduce fat in certain parts of our body. I read that you just need to lose weight and you'll lose fat. But about a year ago I lost twenty pounds to the point that I was underweight yet I still had really bad back fat! When I say back fat, I don't mean lower back love handles, but I mean the upper back area when you have your arms down by your sides. I'm at a healthy weight now but was just wondering about this. So could it be genetic? Since I've seen girls a lot heavier than me that don't have back fat or armpit "cleavage" nearly as bad as I do. Any suggestions for getting rid of it? I appreciate your advice. :smile:

    I believe what you need to do are things like lat pull down, seated rows, back extension, etc. Several years ago I had TONS of back fat--I even had back boobs! When I started doing back exercises at the gym, even on the machines, I had a dramatic drop in back fat.
    YEs to LAt pull downs and seated rows! I especially think the rows help.
  • DrPepper000
    DrPepper000 Posts: 48 Member
    the part on the upper back is not back fat, it is breast that you did not get into your bra- go to a victorias secret and let them help you because you are wearing the wrong size bra so the fat pushes the only place it can go since it is not fitting in the bra, onto your back

    This...
    I have read this on a bra fitting site. It makes sense and is an easy thing to try. Most women under estimate their cup size.
  • kapoorpk
    kapoorpk Posts: 244 Member
    The science is rather finite in its possibilities, so its either fat or genetic lose skin. Either way, if you perform higher rep sets of upper back and lat exercises such as lat pull down or a sitting rows, you will start firming up the middle back and the lats, that should give your back some firmness and shape. Would it completely make your "fat" go away? Its hard to tell, but continued cardio with upper back workout is the right approach. The rest is affected by genetics.

    Good luck

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