How do you get rid of 'back fat'?

Germs29
Germs29 Posts: 7
in Fitness and Exercise
Does anyone have any suggestions about how to tone your back? I mostly workout at home and have a few free weights (1kg and 4 pounds). I want to target the area where women wear their bra across the back. That's where I have added unwanted inches after putting on weight last summer. I am doing Zumba for cardio but I feel I should add in some weight training, I'm just not sure what exercises to do.

Replies

  • Flab2Fab27
    Flab2Fab27 Posts: 461 Member
    You can't spot reduce fat. Eat at a moderate deficit and you will lose weight. Unfortunately, we don't get to pick where our body chooses to burn fat from first.
  • dakotababy
    dakotababy Posts: 2,407 Member
    No way to spot reduce. If it was the last place that you put on the fat - luckily, it will probably come off there first.
  • TarynAngeline
    TarynAngeline Posts: 95 Member
    You cannot spot reduce unfortunately. Your back fat will decrease as your entire body fat decreases. In the mean time you can do strengthening exercises for your back and lats like weighted back extensions, one arm bent over rows, rows on the machines, wide grip pull downs, D grip rows, etc.
  • seltzermint555
    seltzermint555 Posts: 10,740 Member
    I don't know about exercises for this but I can tell you that I very suddenly noticed my extreme back fat (like breasts on my back practically) just went away...I'd been using MFP for several months and lost 20-30 lb and suddenly my back was almost flat. For whatever it's worth.
  • toronto_j
    toronto_j Posts: 206 Member
    I have the same issue in terms of putting on weight back there...unfortunately you can't spot reduce. In addition to cardio, I do a lot of rowing exercises where I squeeze my back (like a bent-over row you can do these with freeweights) as well as back extensions (you need a Roman chair for those).
  • momtastic2014
    momtastic2014 Posts: 99
    Also known as "Bread back". That is what I think of every time I hear back fat thanks to 30 rock.
  • momtastic2014
    momtastic2014 Posts: 99
    I don't know about exercises for this but I can tell you that I very suddenly noticed my extreme back fat (like breasts on my back practically) just went away...I'd been using MFP for several months and lost 20-30 lb and suddenly my back was almost flat. For whatever it's worth.
    This made me feel hopeful. I can relate.
  • fast_eddie_72
    fast_eddie_72 Posts: 719 Member
    I keep reading the same answer when these questions are asked. I don't like that answer. Can someone change it please? If I could get rid of this bit of belly that is lingering I'd sure be a happy camper.

    Sigh. I guess I just have to keep at it the old fashioned way.
  • Cortelli
    Cortelli Posts: 1,369 Member
    I keep reading the same answer when these questions are asked. I don't like that answer. Can someone change it please? If I could get rid of this bit of belly that is lingering I'd sure be a happy camper.

    Sigh. I guess I just have to keep at it the old fashioned way.

    The little belly bulge is one mean, nasty, little fokker. I just about have mine whipped (mostly) but honestly had to drop more weight than I would have imagined to get there. Not unhappy having gotten to a low weight - but had you told me 25 pounds ago that I had 25 pounds to go, I would have been completely "GTFO!"
  • Springfield1970
    Springfield1970 Posts: 1,945 Member
    Bent over rows are brilliant for that. But I tend to use 22 kilo weights to expect any muscle gain, either eating adequate protein or eating at an excess though. Also deadlifts and squats and lat pull downs.

    Then of course the inevitable cut to reveal the muscle! I used to have horrible back muffins, don't miss those babies at all.
  • Germs29
    Germs29 Posts: 7
    I am now more hopeful. Thanks for all the suggestions. Nice to know if i keep at it with the weight loss i'll see a gradual change.

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