Back Fat

dixiewhiskey
dixiewhiskey Posts: 3,333 Member
edited December 2024 in Health and Weight Loss
What are some effective strength moves that work the middle and lower back? I am having trouble getting rid of back fat despite my cardio and strength regime. Fat is coming off everywhere but my back. I already include the Superman move in my HIIT workout 7x a week.

Thanks in advance!

Replies

  • drmerc
    drmerc Posts: 2,603 Member
    You can not spot reduce, just keep in a calorie deficit and you will lose it eventually
  • WestCoastPhoenix
    WestCoastPhoenix Posts: 802 Member
    You can not spot reduce, just keep in a calorie deficit and you will lose it eventually

    Ding! Correct.
  • dixiewhiskey
    dixiewhiskey Posts: 3,333 Member
    OK... I just said in my post that I am looking to incorporate it into my program... I'm not looking to spot reduce.. I'm looking to add something better because I find the back exercises are not effective.

    Anyone want to give me an answer as to what I'm looking for please? Thanks
  • tameko2
    tameko2 Posts: 31,625 Member
    OK... I just said in my post that I am looking to incorporate it into my program... I'm not looking to spot reduce.. I'm looking to add something better because I find the back exercises are not effective.

    Anyone want to give me an answer as to what I'm looking for please? Thanks

    Well... you phrased it in a way that suggested that,because of the exercise choices you were making your back fat wasn't reducing. Which, basically sounds like asking for spot reducing.

    I mean if you said your X muscle group development or particular lift was lagging and you were looking to target that we could give you some ideas, but you said "I have too much back fat, what exercises should I do for that?" and the answer is "nothing will get rid of fat in a specific area but having less fat."

    But, here is a list of exercises which work your back. Since I think that is what you are asking. Sort of. Squats. Deadlifts. Back extensions. Rows (barbell, dumbell, pendlay, bent over, cable, whatever).
  • vacherin
    vacherin Posts: 192
    I found that running was the thing that got rid of my back fat, even though it's not an exercise designed specifically for the back as such. I think when you lose fat overall, it comes off the back (although not necessarily first).
  • dixiewhiskey
    dixiewhiskey Posts: 3,333 Member
    Yeah! Like that.. sometimes I type as if I'm talking aloud with people in the room who may understand. I mentioned the back fat because I've been doing moves that work all of my muscles and everything else is going but not in that area. I usually lose weight in my stomach last so I thought it was strange.

    When I mentioned I'm already doing a workout program with cardio and strength training that the two would have clicked. Sorry folks.. I definitely know spot reducing is ineffective and a waste of time.

    Thanks for the list, I will look those up tameko2 :)
  • dixiewhiskey
    dixiewhiskey Posts: 3,333 Member
    I found that running was the thing that got rid of my back fat, even though it's not an exercise designed specifically for the back as such. I think when you lose fat overall, it comes off the back (although not necessarily first).

    Thanks for the suggestion. I thought about doing the C25K as that looks promising and I've always wanted to be able to run for long periods of time. I would have thought my tummy area would be the last area but its the first along with my arm fat to go
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