Excersises!

LaurenV3636

Hey guys! Does anybody know any excersise to help reduce the fat thats always up on top of your bra, or "back fat" please!

jimmmer

Sustained calorie deficit.

Consistency. Time. Patience.

You lose fat on a schedule determined by where your genetics likes to deposit fat. There's no way you can target an actual area or body part, I'm afraid.

jasonmh630

It's impossible to spot reduce. Fat comes off of certain areas through it's own time table.

LaurenV3636

I dont mean exactly spot reduce, tone whatever, just like crunches are for abs and bicep curls are for biceps, is there anything i can do which activates the muscles in that area is what i mean lol

jimmmer

Well, if you're talking about building muscles in your mid->upper back, then any weighted row variation, any chin up variation, deadlifts, power cleans are all great.

But to build the muscle, you'll need to eat in a calorie surplus and gain some fat along with the muscle. You'd then need to cut to retain the muscle and lose the fat. That whole process takes a long time and requires you not minding putting on fat. In fact, the process works a lot better if you're leaner to start with because then a higher ratio of weight deposited during the bulking phase will be muscle.

Training experience, starting leanness, age, gender, genetics, training routine all play into it. It's harder to build muscle than it is to lose fat. That's probably the one thing that surprises most people.

W31RD0

I dont mean exactly spot reduce, tone whatever, just like crunches are for abs and bicep curls are for biceps, is there anything i can do which activates the muscles in that area is what i mean lol

If you are asking about exercises that target the back then they are as follows:

Lower Back:
Deadlift
Stiff Leg Deadlift
Hyperextensions

Upper Back:
Lats to front chest
Lats to back of neck
Barbell/Dumbbell rows
Incline Shrugs

radmack

It may be a sign of how pathetically out of shape I was (still working on it), but I have been losing weight and gaining muscle/muscle tone. Nothing a body builder would be proud of but other people have commented so it is noticeable.:happy:

W31RD0

It may be a sign of how pathetically out of shape I was (still working on it), but I have been losing weight and gaining muscle/muscle tone. Nothing a body builder would be proud of but other people have commented so it is noticeable.:happy:

Are you happy with your progress?

Because that's really all that matters.

jimmmer

It may be a sign of how pathetically out of shape I was (still working on it), but I have been losing weight and gaining muscle/muscle tone. Nothing a body builder would be proud of but other people have commented so it is noticeable.:happy:

Well, most people increase their glycogen stores and the water in their muscles when they start to work out. That's not muscle gain, per se, but can make the muscles appear bigger in comparison to how they were before (this is the classic "pump").

Also, the optical effect of losing fat and revealing muscle makes it appear like you've gotten more muscular when in reality you've just better defined your existing muscle mass.

And, it is also possible to improve the tonus of the muscle itself which is the degree of neuromuscular activation of your muscle at rest. What keeps you upright, basically. I think this is actually the origin of the much abused "toned" word.

All three of these things can certainly play into making you look/feel more muscular.

In addition it is possible to gain some muscle in a calorie deficit, but this is often overestimated (possibly due to the reasons listed above).

So not impossible, but more nuanced than it first appears...

Cherimoose

I dont mean exactly spot reduce, tone whatever, just like crunches are for abs and bicep curls are for biceps

Exercises only work the muscle layer, they don't target the fat layer next to the muscle worked. To lose fat - from anywhere - follow the standard fat loss advice = calorie deficit + full body strength training + cardio. Do you have access to a gym?