How to target back fat?
Amoravy
Posts: 86 Member
I have been exercising for a year now and barely lost any weight (although my clothes fit differently and down 3 pant sizes).
I do about an hour of cardio 4 or 5 days a week including running and the arc trainer burning 600-800 calories everytime.
My legs and butt look fantastic, but I cannot get rid of the nasty fold of fat on my back. Not above my bra, not love handes (at least I dont think)...but under my bra where my waist goes in. Just fat...sitting there. It annoys me to the point where I don't want to wear a bathing suit this summer.
I do not do any strength training except for my legs and butt, but after tons of research, everything says to do cardio to "melt" the fat back there.
I don't think I could do anymore cardio folks.
So...I need tips on how to target this. If I tone my back and oblique areas, I'll be so much happier.
What tips do you have? I am willing to do some strength training for this if it will get rid of excess fat. I am eating my calories and trying to eat "cleaner".
No to mention I have been on my plateau for 4 months, I recently started taking CLA supplements suggested by my friend to help.
I do about an hour of cardio 4 or 5 days a week including running and the arc trainer burning 600-800 calories everytime.
My legs and butt look fantastic, but I cannot get rid of the nasty fold of fat on my back. Not above my bra, not love handes (at least I dont think)...but under my bra where my waist goes in. Just fat...sitting there. It annoys me to the point where I don't want to wear a bathing suit this summer.
I do not do any strength training except for my legs and butt, but after tons of research, everything says to do cardio to "melt" the fat back there.
I don't think I could do anymore cardio folks.
So...I need tips on how to target this. If I tone my back and oblique areas, I'll be so much happier.
What tips do you have? I am willing to do some strength training for this if it will get rid of excess fat. I am eating my calories and trying to eat "cleaner".
No to mention I have been on my plateau for 4 months, I recently started taking CLA supplements suggested by my friend to help.
0
Replies
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1. Lose more weight.
2. Start strength training
3. If you have a back, chest, arms and shoulders, upper body strength training is probably a good idea.0 -
1. Lose more weight.
2. Start strength training
3. If you have a back, chest, arms and shoulders, upper body strength training is probably a good idea.
^This.0 -
strength training
strength training
strength training
trust me, you'll love it. give up all that cardio. you don't need it. 2-3 days a week tops. the rest of the time, you should be doing dead lisfts, squats, chest press, and over head press.0 -
Get a tattoo of a bullseye on your back?0
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You can not "target" specific areas on your body, this is a complete myth.0
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Women seem to carry back fat, especially around their bras. I HATE THAT. Nothing works on it. It just grows there one day and it stays. I honestly think it is an, "age thing" . Or it is hereditary in some women. It's where i carry fat. If all else fails I am going to get laser on it. I like Elxis, it shrinks the fat and helps you grow collagen. It tightens the skin during treatments and continues to tighten after treatments are done. IT's $400 a treatment and usually three are needed. This may not be the answer you were looking for, but i have tried EVERYTHING I can think of and it won't budge. I really don't want to be self conscious of it so that is what I am doing. They won't do it at my spa unless a person is of healthy/normal BMI height and weight. I am glad for that.0
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Nothing works on it. It just grows there one day and it stays.
completely untrue. a calorie deficit and strength training works. patience works too.0 -
I am quoting my own post, bc I didn't fully read your posting before I commented. Girl, you really should try lifting for your upper body. I get such skinny arms and my boobs lift up and perk when I lift weights. When I stop lifting, I revert back to being sort of out of shape in the arms and my boobage lowers. It has helped my back fat (just barely). But a little. You should try it and see if it helps you. It may. Who knows until you try it, but it makes sense.Women seem to carry back fat, especially around their bras. I HATE THAT. Nothing works on it. It just grows there one day and it stays. I honestly think it is an, "age thing" . Or it is hereditary in some women. It's where i carry fat. If all else fails I am going to get laser on it. I like Elxis, it shrinks the fat and helps you grow collagen. It tightens the skin during treatments and continues to tighten after treatments are done. IT's $400 a treatment and usually three are needed. This may not be the answer you were looking for, but i have tried EVERYTHING I can think of and it won't budge. I really don't want to be self conscious of it so that is what I am doing. They won't do it at my spa unless a person is of healthy/normal BMI height and weight. I am glad for that.0 -
It is true. Unless you are a female, you can't say for sure. Women are NOT men. Women's bodies are not the same as men's bodies. I am so tired of men who do not understand a woman's body is different who gives advice.Nothing works on it. It just grows there one day and it stays.
completely untrue. a calorie deficit and strength training works. patience works too.0 -
Strrrrrrrrrrreeeeeeeeeeeennnnnnnnnggggthhhhh traaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaiiiiiiiiiinnnnnninnnnnnnngggggggg0
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Don't listen to these men. Hire a FEMALE personal trainer and talk to her. Men don't understand a woman's body. It's not the same. Women's bodies are even designed to hold on to fat in preparation for childbirth. It doesn't know there isn't a famine around the corner. Women even have certain days of the month they should be buffing and certain days of the month they should be boosting. It's based on hormones. Your diet and your workouts should be based on that. How many men can explain that one?0
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First, make sure you are wearing a well fit bra, which means going to a store with real trained fitters. I like Intimacy in houston. They go in with you and assess how the bras fit.
And weights, weights weights. Though it might be good to add in some deadlifts and weighted glute ham raises and bent over rows, for the posterior chain.
As for targeting it, not gonna happen, but improving that area in other ways is just as good.0 -
lol! I love how the first guy told me to lose more weight...
OH IS THAT WHAT I DO?! LOSE MORE WEIGHT TO GET RID OF THE FAT I DONT WANT?!
Even after in my post, I said I have been exercising for a year and BARELY lost weight. Men lift a finger and drop 5 pounds I swear.
Ugh, I hope it isn't an age thing. I am only 25...am I already going downhill?
And I actually was looking at personal female trainers online for the past 30 minutes.
And yes, my bras do fit well. The fat is still there even bra-less.0 -
strength training
strength training
strength training
trust me, you'll love it. give up all that cardio. you don't need it. 2-3 days a week tops. the rest of the time, you should be doing dead lisfts, squats, chest press, and over head press.
There is no way I am giving up half the cardio I am doing. I absolutely love it. I love running for miles with my thoughts and music blaring in my ears. I will try adding 2 days a week of strength training, because honestly...I think any muscle definition in women whether it is arms or stomach is too masculine for my taste.
Don't get me wrong, I want to tighten up...but I don't want biceps or a six pack. I like looking feminine, I just want to be healthier.0 -
Don't listen to these men. Hire a FEMALE personal trainer and talk to her. Men don't understand a woman's body. It's not the same. Women's bodies are even designed to hold on to fat in preparation for childbirth. It doesn't know there isn't a famine around the corner. Women even have certain days of the month they should be buffing and certain days of the month they should be boosting. It's based on hormones. Your diet and your workouts should be based on that. How many men can explain that one?0
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Smh0
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1. Lose more weight.
2. Start strength training
3. If you have a back, chest, arms and shoulders, upper body strength training is probably a good idea.
Yeah, if losing weight was that simple maybe I wouldn't be posting my question in the first place? I eat right, exercise, and havent lost anything in months. I have been doing this for a year and am down only 15 pounds. The scale wont budge.0 -
Don't listen to these men. Hire a FEMALE personal trainer and talk to her. Men don't understand a woman's body. It's not the same. Women's bodies are even designed to hold on to fat in preparation for childbirth. It doesn't know there isn't a famine around the corner. Women even have certain days of the month they should be buffing and certain days of the month they should be boosting. It's based on hormones. Your diet and your workouts should be based on that. How many men can explain that one?
1. Lose more weight.
2. Start strength training
3. If you have a back, chest, arms and shoulders, upper body strength training is probably a good idea.
- FROM A WOMAN.
ETA:
1. What in the HALE is buffing and boosting??
2. OP if you want guidance as to why you haven't lost weight during a year of exercising, you should open your diary, providing that it is accurate.0 -
Don't listen to these men. Hire a FEMALE personal trainer and talk to her. Men don't understand a woman's body. It's not the same. Women's bodies are even designed to hold on to fat in preparation for childbirth. It doesn't know there isn't a famine around the corner. Women even have certain days of the month they should be buffing and certain days of the month they should be boosting. It's based on hormones. Your diet and your workouts should be based on that. How many men can explain that one?
1. Lose more weight.
2. Start strength training
3. If you have a back, chest, arms and shoulders, upper body strength training is probably a good idea.
- FROM A WOMAN.
So, what is the miracle it takes to make me lose weight since old-fashioned diet and exercise won't work? And don't tell me patience and dedication....I am about fed up after 13 months.0 -
Men and women are different, yes, but the same laws of thermodynamics apply. I don't doubt that you have been exercising for a year, but without the proper caloric deficit, it doesn't matter. Caloric deficit will get rid of fat eventually. Strength training will help ensure that it is mostly fat and not muscle. Get your numbers straight (TDEE, BMR, etc.), lift heavy, and wait.
I am a woman, so I am automatically qualified to give this advice.0 -
Don't listen to these men. Hire a FEMALE personal trainer and talk to her. Men don't understand a woman's body. It's not the same. Women's bodies are even designed to hold on to fat in preparation for childbirth. It doesn't know there isn't a famine around the corner. Women even have certain days of the month they should be buffing and certain days of the month they should be boosting. It's based on hormones. Your diet and your workouts should be based on that. How many men can explain that one?
1. Lose more weight.
2. Start strength training
3. If you have a back, chest, arms and shoulders, upper body strength training is probably a good idea.
- FROM A WOMAN.
So, what is the miracle it takes to make me lose weight since old-fashioned diet and exercise won't work? And don't tell me patience and dedication....I am about fed up after 13 months.
She told you Already: strength training0 -
Strength training will definitely help firm up your back! Even pushups.
Yet, for me the best thing has always been running. I know people say "it's all about strength training" and I do incorporate that into my regimen, but I just love the high of running outside and the effects on my butt/leg. I run about 25 miles a week (outside) and it's a full body workout. When I run, I make sure to be pushing my body forward with my legs AND arms, while keeping my core tight and stable. Then I can start to feel my body using muscles it doesn't normally use in my arms and back.
On more thing, each woman holds onto fat in different areas. Some women gain weight easily in their upper body and it's hard to shed. For my case, it's my thighs so I am JEALOUS of girls with skinny, little legs! So maybe if running hasn't or doesn't help you, really think about investing in some serious strength training. 0 -
So, what is the miracle it takes to make me lose weight since old-fashioned diet and exercise won't work? And don't tell me patience and dedication....I am about fed up after 13 months.
If you've really been at it for 13 months, you should know by now that there are no miracles when it comes to long-term successful weight-loss. You should also know about how consecutive under-eating (not saying you do this, as your diary is private) can have counterproductive effects when it comes to losing weight and cause you to 'stall out'. You should know that if that's not the case and you get lazy with calorie counting/portion measuring, you may be eating hundreds of calories more than what you record, also inhibiting weight loss. You should know that if you are truly madly deeply at a plateau with your weightloss, you should be changing up your routine, your caloric intake, your macros, the way you breathe, etc. to get the scale moving and/or the tape measure giving you smaller numbers.
At least, this is what I've learned after 13 months.0 -
Don't listen to these men. Hire a FEMALE personal trainer and talk to her. Men don't understand a woman's body. It's not the same. Women's bodies are even designed to hold on to fat in preparation for childbirth. It doesn't know there isn't a famine around the corner. Women even have certain days of the month they should be buffing and certain days of the month they should be boosting. It's based on hormones. Your diet and your workouts should be based on that. How many men can explain that one?
1. Lose more weight.
2. Start strength training
3. If you have a back, chest, arms and shoulders, upper body strength training is probably a good idea.
- FROM A WOMAN.
ETA:
1. What in the HALE is buffing and boosting??
2. OP if you want guidance as to why you haven't lost weight during a year of exercising, you should open your diary, providing that it is accurate.
No one can really comment
^ Another vote for strength training from a woman. The basics are the same for males and females.
Cant help without seeing your diary but I would add:
4. Small calorie deficit
5. Enough protein.0 -
Strength training will definitely help firm up your back! Even pushups. Yet, for me the best thing has always been running. I know people say "it's all about strength training" and I do incorporate that into my regimen, but I just love the high of running outside and the effects on my butt/leg. I run about 25 miles a week (outside) and it's a full body workout. When I run, I make sure to be pushing my body forward with my legs AND arms, while keeping my core tight and stable. Then I can start to feel my body using muscles it doesn't normally use in my arms and back.
On more thing, each woman holds onto fat in different areas. Some women gain weight easily in their upper body and it's hard to shed. For my case, it's my thighs so I am JEALOUS of girls with skinny, little legs! So maybe if running hasn't or doesn't help you, really think about investing in some serious strength training.
I run 25 miles a week as well! I LOVE having nice, thicker legs though. My badonkadonk is always complimented on. No white girl has my butt...however, It would be nice to not have a fatty back with it!0 -
Jumping jacks...yes that's right jumping jacks. It worked for me along with diet and cardio. I started doing them every night before bed and I swear after a month I noticed a significant difference. Start slow with 50 the first night then add 100 to it every night after that.0
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Don't listen to these men. Hire a FEMALE personal trainer and talk to her. Men don't understand a woman's body. It's not the same. Women's bodies are even designed to hold on to fat in preparation for childbirth. It doesn't know there isn't a famine around the corner. Women even have certain days of the month they should be buffing and certain days of the month they should be boosting. It's based on hormones. Your diet and your workouts should be based on that. How many men can explain that one?
What?
No.0 -
yoga did it for me!! I've got a toned back thanks to yoga! My bra fat disappeared due to side stretching. And yoga is alsoa good core workout. I have only only lost 5 kgs in the past year. But I have body definition.Know what I mean. I look sculpted!0
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Jumping jacks...yes that's right jumping jacks. It worked for me along with diet and cardio. I started doing them every night before bed and I swear after a month I noticed a significant difference. Start slow with 50 the first night then add 100 to it every night after that.
^^^ totally agree!!0 -
Don't listen to these men. Hire a FEMALE personal trainer and talk to her. Men don't understand a woman's body. It's not the same. Women's bodies are even designed to hold on to fat in preparation for childbirth. It doesn't know there isn't a famine around the corner. Women even have certain days of the month they should be buffing and certain days of the month they should be boosting. It's based on hormones. Your diet and your workouts should be based on that. How many men can explain that one?
1. Lose more weight.
2. Start strength training
3. If you have a back, chest, arms and shoulders, upper body strength training is probably a good idea.
- FROM A WOMAN.
So, what is the miracle it takes to make me lose weight since old-fashioned diet and exercise won't work? And don't tell me patience and dedication....I am about fed up after 13 months.
Since you enjoyed my first post so much I'm back to offer you seconds.
If women can't lose weight, someone should inform all the women on my FL that they are special snowflakes. You're talking about old fashioned diet and exercise not working. I suspect your diet and exercise are both suboptimal. You've already said that that you've neglected strength training for over 60% of your body. If you're reading information that tells you that cardio cardio cardio if the solution to fat loss, any other training information you've gleaned from that source is also suspect.
I'd be happy to help you improve your training and diet, I really would...... but it seems my penis disqualifies me from further assistance. I guess you should keep keep listening to that woman that says it's impossible for women to lose fat. At least then, 6 months from now when you still haven't shown progress, you can blame your sex.0
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