Upper back looks toned and muscular, lower back not so much

amivox
amivox Posts: 441 Member
in Health and Weight Loss
I have been heart rate training and burning fat in the fat loss zone -

I have been lifting and doing core workouts...

So... why can't I seem to get rid of this lower back fat that splurges over my pants?

My upper back is getting a lot of definition, same with arms and legs. but my lower back and my butt aren't having it no matter how many strength training workouts I do or how much fat that I blast with heart rate training.

Its frustrating. I have even noticed a change in my abs getting more toned, but nothing for my lower back.

HAAAAAALP?!

Replies

  • amivox
    amivox Posts: 441 Member
    I use my HRM and it says so. I have a Polar FT7. I like running kind of a lot and also side train for races, so I am working up to a half marathon at this point.
  • Phoenix_Warrior
    Phoenix_Warrior Posts: 1,633 Member
    To my understanding, body fat is lost wherever it's predisposed. So, just continue doing what you're doing and eventually, it'll start trimming from there. I have the opposite problem of you, from the sounds. My abs are still pretty flabby but my back is starting to really tighten up. You'll get there!!
  • amivox
    amivox Posts: 441 Member
    i can see the changes every else...EXCEPT for my lower back. Its so frustrating. lol. But I guess at least there is progress :)
  • funforsports
    funforsports Posts: 2,656 Member
    Lower back is a tough place to lose fat as many people's body store fat there the longest. Keep working out and losing and it will come off though.
  • cafeaulait7
    cafeaulait7 Posts: 2,459 Member
    Yep, mine's in the lower back and lower belly. It's the last to want to go for me. It will, because I was there a few years ago. If I didn't know that, I'd be upset this close to goal, lol.

    I know my lower back and abs are strong and firm (I can feel them and lift well on strength moves using them), but I'm still just squishy over them!
  • LauraEmilyAnsell
    LauraEmilyAnsell Posts: 6
    Lower back and ab fat will go as you lose more weight, it is mainly diet though. Thats the first area for junk food to go- clean up your diet and keep burning.

    Also wear a trimming belt when you work out, it heats the area so you burn from that area. The circulation there is poor so it's harder to burn fat.
  • erickirb
    erickirb Posts: 12,294 Member
    Lower back and ab fat will go as you lose more weight, it is mainly diet though. Thats the first area for junk food to go- clean up your diet and keep burning.

    Also wear a trimming belt when you work out, it heats the area so you burn from that area. The circulation there is poor so it's harder to burn fat.

    No, no and not. None of this will have you lose fat. Unless this is what happened to put you in a deficit, Correlation =/= Causation

    All you need is a small caloric deficit, and time, better yet to ensure that most of your loss is fat and not fat and lean muscle, also do strength training and get adequate protein.
  • laserturkey
    laserturkey Posts: 1,680 Member
    Lower back and ab fat will go as you lose more weight, it is mainly diet though. Thats the first area for junk food to go- clean up your diet and keep burning.

    Also wear a trimming belt when you work out, it heats the area so you burn from that area. The circulation there is poor so it's harder to burn fat.

    Calories from different foods do not magically deposit fat in specific areas on the body. The trimming belt is unnecessary.
  • jimmmer
    jimmmer Posts: 3,515 Member
    FIrst place I gain on a bulk is my love handles. Last place to come off in a cut, too.

    It's just genetics. For other people it may be hips or thighs....

    Bottom line is, keep going and you'll lose it there too eventually. As long as you are not in too steep a deficit, because then your body will shed LBM before it lets go of small stubborn fat deposits.
  • EvgeniZyntx
    EvgeniZyntx Posts: 24,208 Member
    Lower back and ab fat will go as you lose more weight, it is mainly diet though. Thats the first area for junk food to go- clean up your diet and keep burning.

    Also wear a trimming belt when you work out, it heats the area so you burn from that area. The circulation there is poor so it's harder to burn fat.
    No. Junk food doesn't magically go somewhere.

    No. Trimming belts do not particularly increase fat "burn". They are a waste of money. Fat isn't "burned" because you heat up an area, it's a source of FFA that are then used an an energy resource.

    OP, just keep going, you will succeed. (Btw , you can pretty much ignore the far burning zone of your HRM, just exercise)
  • 89nunu
    89nunu Posts: 1,082 Member
    For me its lower back and butt... they just didn't get the message yet... well I will keep reminding them!
  • BenjaminMFP88
    BenjaminMFP88 Posts: 660 Member
    You can not control where you lose fat. Just keep eating at a caloric deficit and and working out hard and it will eventually burn away.

    Pills, belts etc are a waste of money. Diet and exercise is where the magic happens

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