how did you lose the back fat?

da_sammit

i am one of those "lucky" people to have all of my weight dumped on my front but im ok with that.

what i want to know is how you lose the back love handles?!!?! they are LITERALLY the only thing on my body that i hate (even though the gut it gross, the back wiggles still win out)...

Shock_Wave

Cant spot reduce fat unless you get lipo suction. Outside of that you could lose weight if you maintain a weight loss diet and exercise, but fat just comes off any where your body feels like taking it from.

christenwypy

Well I think cardio is the only way to get rid of fat but combining that with lifting seems to show the fastest and best results for the changes in the back. Specifically, I read flies and deadlifts are good for the back and training your abs- but again has to be combined with cardio.

My info comes from what i read on these forums, various articles, and what I am told by my exercise tapes. In other words, I am no expert.

da_sammit

oh i know you cant spot reduce, i probably should have said that hahaha. and ive been losing slowly but the only time they arent there is first thing in the morning. they tend to sneak in over the day..

is there anything i can do to boost up muscle under it?

_hi_hat3r_

Just like you lose fat anywhere else on your body.....calorie deficit and patience.

TheFitHooker

Yeah I've always been told that cardio is the key to losing fat. I've recently picked up jogging, I think I'm about to add the strength back in, I have back fat as well and I want a sexy back.

jg627

I had severe back boobs when I started out. Just stay the course. Eat right, lift heavy things and full speed ahead.

christenwypy

Here are some I found for you. But it will only work with diet and lots of cardio When the cardio depletes the fat, you will have these beautiful muscles underneath. At least this is what I have been told.

http://just-for-mom.slides.kaboose.com/247-10-minute-routine-back-toning-exercises
http://www.livestrong.com/article/92376-exercises-tone-back/
http://exercise.lovetoknow.com/Back_Fat_Exercises

mjoekidd

Do HIIT workouts and of course Tabata works wonders. Just my 2-cents.

Joe

Shock_Wave

oh i know you cant spot reduce, i probably should have said that hahaha. and ive been losing slowly but the only time they arent there is first thing in the morning. they tend to sneak in over the day..

is there anything i can do to boost up muscle under it?

Sure there are lots of back exercises but you have to eat a calorie surplus to gain lean muscle mass which will come with some added fat. Also if you build muscle under your fat then it will stand out more or buldge out. Only until you cut down your over all body fat with a calorie restricted diet would make that fat shrink.

TheFitHooker

One of my favorite back exercises, and call me crazy, but I love bench dips...

sweetums85

i lost a bit of it when doing pump class

Shock_Wave

Yeah I've always been told that cardio is the key to losing fat. I've recently picked up jogging, I think I'm about to add the strength back in, I have back fat as well and I want a sexy back.

ugh weight loss deit is KEY to losing fat. All cardio does is help you burn more calories and will maximise the amount you lose as fat rather than tissue

If you work out but eat a surplus of calories you can do all the cardio you want but you will still gain weight.

MelleyJ

oh i know you cant spot reduce, i probably should have said that hahaha. and ive been losing slowly but the only time they arent there is first thing in the morning. they tend to sneak in over the day..

is there anything i can do to boost up muscle under it?

Sure there are lots of back exercises but you have to eat a calorie surplus to gain lean muscle mass which will come with some added fat. Also if you build muscle under your fat then it will stand out more or buldge out. Only until you cut down your over all body fat with a calorie restricted diet would make that fat shrink.

Are you kidding? You can build muscle and still lose body fat. The more lean muscle you have, the more calories you burn, hence lean muscle increases your metabolic rate. Building muscle may give the illusion that you are adding "fat", as your scale won't always move at the rate you desire. But that's because, we all know, muscle weighs more than fat. You do not have to have a calorie "surplus" to build lean muscle. I am building lean muscle everyday, and I am obviously not overeating my calories each day to do so. And, FYI, my "fat" doesn't "stick out" any more than it used to. Actually, it appears to be disappearing at the rate I desire. If you build lean muscle, which you should, make sure you track your measurements in order to keep from being frustrated if the scale doesn't move. Make the tape measure your new best friend. Good luck.
Also, try reading "Winning by Losing" by Jillian. She does a great job of breaking down the science of weight loss, so that you understand how to build your own weight loss plan that will work for you and keep you motivated to stay the course, even when you hit that dreaded pleateau. Good luck on your weight loss goals. You can do it!

sleepytexan

back fat comes off in conjunction with front fat.

Spin is a great option for fat loss.

Shock_Wave

oh i know you cant spot reduce, i probably should have said that hahaha. and ive been losing slowly but the only time they arent there is first thing in the morning. they tend to sneak in over the day..

is there anything i can do to boost up muscle under it?

Sure there are lots of back exercises but you have to eat a calorie surplus to gain lean muscle mass which will come with some added fat. Also if you build muscle under your fat then it will stand out more or buldge out. Only until you cut down your over all body fat with a calorie restricted diet would make that fat shrink.

Are you kidding? You can build muscle and still lose body fat. The more lean muscle you have, the more calories you burn, hence lean muscle increases your metabolic rate. Building muscle may give the illusion that you are adding "fat", as your scale won't always move at the rate you desire. But that's because, we all know, muscle weighs more than fat. You do not have to have a calorie "surplus" to build lean muscle. I am building lean muscle everyday, and I am obviously not overeating my calories each day to do so. And, FYI, my "fat" doesn't "stick out" any more than it used to. Actually, it appears to be disappearing at the rate I desire. If you build lean muscle, which you should, make sure you track your measurements in order to keep from being frustrated if the scale doesn't move. Make the tape measure your new best friend. Good luck.
Also, try reading "Winning by Losing" by Jillian. She does a great job of breaking down the science of weight loss, so that you understand how to build your own weight loss plan that will work for you and keep you motivated to stay the course, even when you hit that dreaded pleateau. Good luck on your weight loss goals. You can do it!

Takes a calorie surplus to add on new lean muscle mass unless
A) You are taking steriods
Your muscle can get stronger but not bigger(unless badly out of shape) on a weight loss diet due to Motor unit recruitment and motor neurons which we generally call noobie gains. Perhaps (among severely detrained couch potatoes) reverse the effect of disuse by adding a couple of pounds of muscle initially, but losing it during the ensuing weeks of sub-1000 calories per day dieting.

Edit the reason your fat is not sticking out and "disapearing" is because you are on a weight loss diet and you are losing bf. but you will lose some muscle mass being on a calorie restricted diet . :indifferent:

christenwypy

oh i know you cant spot reduce, i probably should have said that hahaha. and ive been losing slowly but the only time they arent there is first thing in the morning. they tend to sneak in over the day..

is there anything i can do to boost up muscle under it?

Sure there are lots of back exercises but you have to eat a calorie surplus to gain lean muscle mass which will come with some added fat. Also if you build muscle under your fat then it will stand out more or buldge out. Only until you cut down your over all body fat with a calorie restricted diet would make that fat shrink.

I do not think this is true. Everything I have read and even heard said on various exercise tapes is that a combination of cardio and strength make you lose fat the quickest. Also I never heard anything in my life about muscle sticking out through fat. Lean muscle develops under fat but does not stick out through it. You also do not need a surplus of calories to develop it. You can build muscle while on a diet. When the fat goes from the diet and cardio, the muscles will be there waiting

Shock_Wave

oh i know you cant spot reduce, i probably should have said that hahaha. and ive been losing slowly but the only time they arent there is first thing in the morning. they tend to sneak in over the day..

is there anything i can do to boost up muscle under it?

Sure there are lots of back exercises but you have to eat a calorie surplus to gain lean muscle mass which will come with some added fat. Also if you build muscle under your fat then it will stand out more or buldge out. Only until you cut down your over all body fat with a calorie restricted diet would make that fat shrink.

I do not think this is true. Everything I have read and even heard said on various exercise tapes is that a combination of cardio and strength make you ose fat the quickest. Also I never heard anything in my life about muscle sticking out through fat. Lean muscle develops under fat but does not stick ot through it. You also do not need a surplus of calories to develop it. Youc an build muscle while on a diet. When the fat goes from the diet and cardio, the muscles will be there waiting

LOL you misunderstood. I said if you build new lean muscle under the fat in OPs problem area that already sticks out now because of fat would sick out even more if she built new muscle underneith.

HealthyHappy120

Bump

christenwypy

oh i know you cant spot reduce, i probably should have said that hahaha. and ive been losing slowly but the only time they arent there is first thing in the morning. they tend to sneak in over the day..

is there anything i can do to boost up muscle under it?

Sure there are lots of back exercises but you have to eat a calorie surplus to gain lean muscle mass which will come with some added fat. Also if you build muscle under your fat then it will stand out more or buldge out. Only until you cut down your over all body fat with a calorie restricted diet would make that fat shrink.

I do not think this is true. Everything I have read and even heard said on various exercise tapes is that a combination of cardio and strength make you ose fat the quickest. Also I never heard anything in my life about muscle sticking out through fat. Lean muscle develops under fat but does not stick ot through it. You also do not need a surplus of calories to develop it. Youc an build muscle while on a diet. When the fat goes from the diet and cardio, the muscles will be there waiting

LOL you misunderstood. I said if you build new lean muscle under the fat in OPs problem area that already sticks out now because of fat would sick out even more if she build new muscle underneith.

Okay, thanks for clearing that up for me!

jg627

OP, Steve Turano (askarealexpert on youtube) has 25 years of bodybuilding experience. Listen to his thoughts on eating a calorie surplus for building muscle and decide for yourself.

http://www.youtube.com/watch?v=GDvuxJF4b2c

capnwo85

Dr's Christian Troy and Sean McNamara helped me.

MelleyJ

OP, Steve Turano (askarealexpert on youtube) has 25 years of bodybuilding experience. Listen to his thoughts on eating a calorie surplus for building muscle and decide for yourself.

http://www.youtube.com/watch?v=GDvuxJF4b2c

Agreed. I have a Master's degree in exercise physiology and have never heard of needing a calorie surplus to build lean muscle, especially in sedentary people. To gain weight by adding muscle, yes. Hence, maximizing with a calorie surplus. And building lean muscle under fat will not "make it stick out more". You may add additional fat because you have a calorie surplus, but building actual lean muscle under fat would not cause it to "stick out". It will cause you to increase fat storage. This wasn't "misunderstood". It was miscommunicated.

Shock_Wave

OP, Steve Turano (askarealexpert on youtube) has 25 years of bodybuilding experience. Listen to his thoughts on eating a calorie surplus for building muscle and decide for yourself.

http://www.youtube.com/watch?v=GDvuxJF4b2c

Agreed. I have a Master's degree in exercise physiology and have never heard of needing a calorie surplus to build lean muscle, especially in sedentary people. To gain weight by adding muscle, yes. Hence, maximizing with a calorie surplus. And building lean muscle under fat will not "make it stick out more". You may add additional fat because you have a calorie surplus, but building actual lean muscle under fat would not cause it to "stick out". It will cause you to increase fat storage. This wasn't "misunderstood". It was miscommunicated.

"building actual lean muscle under fat would not cause it to "stick out". "
Hence the term bulky..
and what happens when you increase fat storage you stick out more because of the extra gainied weight correct?

kazzari

I lost the back fat after a year of lifting weights 3 to 4 days a week while eating at a deficit. I did no additional cardio beyond the cardio effect that comes with lifting weights.

DFWTT

I had someone tell me once that the last thing you put on is the first to go and vise versa. I've had it there for a long, long time and while it's going away at it's own rate, it is a painfully slow process. Everything else melts off like ice cream on a summer day. I don't suppose he was an expert but it sure has been the truth in my journey.

Natihilator

LOL you misunderstood. I said if you build new lean muscle under the fat in OPs problem area that already sticks out now because of fat would sick out even more if she built new muscle underneith.

I don't think that's necessarily true. Maybe it depends on the individual rate of muscle gain/fat loss for a particular person.

I have a good amount of fat on my upper arms, thighs and calves, and since starting cardio and strength training 3 months ago, I have lost barely any inches in those three areas, but I have lost quite a few inches on my waist. And my arms and calf muscles look a lot more refined, so I can only assume that I lost enough fat and built enough muscle to show a visible difference of composition, without the size of those areas changing all that much.

Shock_Wave

I look at metaphorically speaking like buying an old house. You buy it strip is all down(fat) then rebuild/remodel it.(muscle)

Shock_Wave

LOL you misunderstood. I said if you build new lean muscle under the fat in OPs problem area that already sticks out now because of fat would sick out even more if she built new muscle underneith.

I don't think that's necessarily true. Maybe it depends on the individual rate of muscle gain/fat loss for a particular person.

I have a good amount of fat on my upper arms, thighs and calves, and since starting cardio and strength training 3 months ago, I have lost barely any inches in those three areas, but I have lost quite a few inches on my waist. And my arms and calf muscles look a lot more refined, so I can only assume that I lost enough fat and built enough muscle to show a visible difference of composition, without the size of those areas changing all that much.

"but I have lost quite a few inches on my waist. And my arms and calf muscles look a lot more refined"

Thats because you are burning fat using a weight loss deit strip the fat = more muscle definition if you have enough muscle to define that is.... Now if you were on a bulking diet as I was saying to gain more lean muscle mass then yes you would become bulky if you are already fat.

jg627

I look at metaphorically speaking like buying an old house. You buy it strip is all down(fat) then rebuild/remodel it.(muscle)

Why bother waiting to lift weights? Seems like an awful waste of time, especially if it can take years to lose all the body fat. Not all of us are getting any younger.

Shock_Wave

I look at metaphorically speaking like buying an old house. You buy it strip is all down(fat) then rebuild/remodel it.(muscle)

Why bother waiting to lift weights? Seems like an awful waste of time, especially if it can take years to lose all the body fat. Not all of us are getting any younger.

To retain muscle mass as you can while on a weight loss diet.