Back fat
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Here we go... ask someone what exercise to work ____ and everyone barks no spot reducing. Anyone here who strength trains or lifts heavy KNOWS you can't just do cardio or bicep exercises and expect a flat, stomach. That results in the skinny fat look and that example goes for anywhere else around the body
I get what you are asking OP.. ASSUMING already that you eat at a deficit and incorporate strength training, try pull ups, pull downs, deadlifts, rows, etc,. If you can use weights for the rows, that's even better. Don't neglect the rest of your body when doing this
Best of luck
But but but....the OP has 11 posts so we probably shouldn't make any assumptions about what she does and doesn't know already, should we? And she did specifically ask for exercises to tone her back in a thread titled "back fat".
Probably best to start with the basics. No spot reducing, and OP, if you're a beginner, no spot training. To reiterate what everyone else said, strength train your entire body with compound work while eating in a deficit.
:laugh: Maybe she has 11 posts cause she's afraid of your brutal honesty.. it's unsurpassed!
I don't have the patience to go back and quote what she said but I recall she mentioned something about upper back fat yet people are giving her lower back exercises.. maybe I am hallucinating with all the other back fat threads going on at the same time :laugh:0 -
Here we go... ask someone what exercise to work ____ and everyone barks no spot reducing. Anyone here who strength trains or lifts heavy KNOWS you can't just do cardio or bicep exercises and expect a flat, stomach. That results in the skinny fat look and that example goes for anywhere else around the body
I get what you are asking OP.. ASSUMING already that you eat at a deficit and incorporate strength training, try pull ups, pull downs, deadlifts, rows, etc,. If you can use weights for the rows, that's even better. Don't neglect the rest of your body when doing this
Best of luck
But but but....the OP has 11 posts so we probably shouldn't make any assumptions about what she does and doesn't know already, should we? And she did specifically ask for exercises to tone her back in a thread titled "back fat".
Probably best to start with the basics. No spot reducing, and OP, if you're a beginner, no spot training. To reiterate what everyone else said, strength train your entire body with compound work while eating in a deficit.
:laugh: Maybe she has 11 posts cause she's afraid of your brutal honesty.. it's unsurpassed!
I don't have the patience to go back and quote what she said but I recall she mentioned something about upper back fat yet people are giving her lower back exercises.. maybe I am hallucinating with all the other back fat threads going on at the same time :laugh:
Her join date is March 2013. Not saying she couldn't have been a member before...but I'm going to give her the benefit of the doubt that she's brand new and might need some info along with advice.
And there are members, including myself, who have been awhile that still appreciate the additional info given with good advice.0 -
Here we go... ask someone what exercise to work ____ and everyone barks no spot reducing. Anyone here who strength trains or lifts heavy KNOWS you can't just do cardio or bicep exercises and expect a flat, stomach. That results in the skinny fat look and that example goes for anywhere else around the body
I get what you are asking OP.. ASSUMING already that you eat at a deficit and incorporate strength training, try pull ups, pull downs, deadlifts, rows, etc,. If you can use weights for the rows, that's even better. Don't neglect the rest of your body when doing this
Best of luck
But but but....the OP has 11 posts so we probably shouldn't make any assumptions about what she does and doesn't know already, should we? And she did specifically ask for exercises to tone her back in a thread titled "back fat".
Probably best to start with the basics. No spot reducing, and OP, if you're a beginner, no spot training. To reiterate what everyone else said, strength train your entire body with compound work while eating in a deficit.
:laugh: Maybe she has 11 posts cause she's afraid of your brutal honesty.. it's unsurpassed!
I don't have the patience to go back and quote what she said but I recall she mentioned something about upper back fat yet people are giving her lower back exercises.. maybe I am hallucinating with all the other back fat threads going on at the same time :laugh:
Her join date is March 2013. Not saying she couldn't have been a member before...but I'm going to give her the benefit of the doubt that she's brand new and might need some info along with advice.
And there are members, including myself, who have been awhile that still appreciate the additional info given with good advice.
Good eye, I didn't notice her join date and post count until it was brought up.0 -
Personally, I have been a member for a while, but just started using the forums. There are so many post on here, with so many topics that get completely off topic. I'm not really sure why this question is being attacked. If these are the kinds of responses that can be expected, I'm not sure how much more the OP will ever ask again.0
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Personally, I have been a member for a while, but just started using the forums. There are so many post on here, with so many topics that get completely off topic. I'm not really sure why this question is being attacked. If these are the kinds of responses that can be expected, I'm not sure how much more the OP will ever ask again.
I must need my eyes checked, but I didn't see any attacks in this post. Everyone offered something helpful to the OP and any bickering was among ourselves, and even that was easy going and light hearted.
So I believe the OP, if she ever returned to read her thread, got helpful information. But here's something below that may help you.
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Personally, I have been a member for a while, but just started using the forums. There are so many post on here, with so many topics that get completely off topic. I'm not really sure why this question is being attacked. If these are the kinds of responses that can be expected, I'm not sure how much more the OP will ever ask again.
I must need my eyes checked, but I didn't see any attacks in this post. Everyone offered something helpful to the OP and any bickering was among ourselves, and even that was easy going and light hearted.
So I believe the OP, if she ever returned to read her thread, got helpful information. But here's something below that may help you.
Ok, attacks was a strong word, but for someone who might be new, and called out by so many for being new and posting a commonly repeated question, that could be a bit discouraging. There is definitely some helpful info in there, just got buried a bit
And I totally love Jenna, so thanks for that! :happy:0 -
Some people do hold fat more in one area that others do and it is hereditary. Such as Some women are in mega shape, very low body fat, but have saddle bags (fat on the outer thighs). However, they lift weights and they can't afford to lose more.
This is the case for me with upper back fat and big boobs. When i am in my best shape, low body fat and lifting with a trainer, I ALWAYS still have back fat, I always have. I carry fat in that area and have very large breasts but a small frame. I am a 42DD breast and have fat in my mid area. My legs are longer for the normal 5'3 3/4 person and my mid section is very short. Even though I am petite height, I can't wear petite pants like my friends who are a bit taller than me. My legs are longer, that said, I believe that is why I carry fat there. My legs and rest of me get in such good shape that I get stopped at soccer games, a gas station, work, etc asking what my program is, but I STILL have the back fat. My sister is the exact same way and so is my Mom.
That said, some people may need lipo in that area if all else fails. I am a candidate for that. But otherwise strength training does tone that area. Even when I lift, eat low fat and weigh 120, I always have big boobs and back fat in the boob area. I am also one of those girls that the boobs don't shrink with weight loss. 30 lbs gained or loss and my boobs only go down about 1 inch, that's it.0 -
There was a thread not two days ago that BLEW up with this topic.
You can't target fat
You can only target places to build muscle. You reduce fat by being in a caloric deficit.
/thread.0 -
the latest research shows that bodies burn more around the muscles that are being used. which makes sense really.
everyone thought spot reducing was dangleberries for years and then some smart alec researcher proves otherwise!
if i wasn't so lazy i'd search for the study.0 -
the latest research shows that bodies burn more around the muscles that are being used. which makes sense really.
everyone thought spot reducing was dangleberries for years and then some smart alec researcher proves otherwise!
if i wasn't so lazy i'd search for the study.
"More recently, in a 2007 study led by the University of Connecticut, 104 participants completed a twelve-week supervised resistance-training program in which their non-dominant arm was selectively exercised. MRI assessments of subcutaneous fat before and after the program revealed that fat loss tended to be generalized, rather than only occurring in the trained arm."
"Ultimately, fat loss comes down not to targeted exercises, but to the basic principle of how many calories you expend versus how many you take in. Doing 100 crunches a day can effectively strengthen your abdominal muscles, but it probably will not make them any more visible unless you also take other steps to reduce your overall body fat."
Quoted from Yale Scientific Magazine:
http://www.yalescientific.org/2011/04/targeted-fat-loss-myth-or-reality/0 -
meh, i'm not that lazy after all. though, 2006? cripes time flies!the latest research shows that bodies burn more around the muscles that are being used. which makes sense really.
everyone thought spot reducing was dangleberries for years and then some smart alec researcher proves otherwise!
if i wasn't so lazy i'd search for the study.
http://ajpendo.physiology.org/content/292/2/E394.full
and it makes sense really. for the body to use the most convenient energy. and with the blood flow in that area increased by the exercise.0 -
woot! contradictory research!the latest research shows that bodies burn more around the muscles that are being used. which makes sense really.
everyone thought spot reducing was dangleberries for years and then some smart alec researcher proves otherwise!
if i wasn't so lazy i'd search for the study.
"More recently, in a 2007 study led by the University of Connecticut, 104 participants completed a twelve-week supervised resistance-training program in which their non-dominant arm was selectively exercised. MRI assessments of subcutaneous fat before and after the program revealed that fat loss tended to be generalized, rather than only occurring in the trained arm."
"Ultimately, fat loss comes down not to targeted exercises, but to the basic principle of how many calories you expend versus how many you take in. Doing 100 crunches a day can effectively strengthen your abdominal muscles, but it probably will not make them any more visible unless you also take other steps to reduce your overall body fat."
Quoted from Yale Scientific Magazine:
http://www.yalescientific.org/2011/04/targeted-fat-loss-myth-or-reality/
now i really REALLY am to lazy to read this at 6:30am.
really.0 -
"Unfortunately, research evidence does not support localized, exercise for spot reduction or the use of topical creams, heat, massage, wraps, magnet therapy, and electrical stimulation for localized fat reduction."
(It goes into studies and such..but I'd say go get the book if you really want to get into that)
McArdle, W.D., Katch, F.I., & Katch, V.L. (2006). Essentials of Exercise Physiology. (3rd Ed.). Lippincott Williams & Wilkins: Baltimore, MD.0 -
I believe this to be true just based on my personal experience. I did type this originally, but deleted it. I think you're right.the latest research shows that bodies burn more around the muscles that are being used. which makes sense really.
everyone thought spot reducing was dangleberries for years and then some smart alec researcher proves otherwise!
if i wasn't so lazy i'd search for the study.0 -
i want to do a study into boob lopsidedness & left/right handedness! i have a feeling that the smaller boob is on the side of the dominant hand, because more calories get burnt by that arm. even if it turns out to be rot it'd be a hell of a laugh!
I believe this to be true just based on my personal experience. I did type this originally, but deleted it. I think you're right.the latest research shows that bodies burn more around the muscles that are being used. which makes sense really.
everyone thought spot reducing was dangleberries for years and then some smart alec researcher proves otherwise!
if i wasn't so lazy i'd search for the study. 0 -
While the study did prove that "spot reducing" was possible, the amount of fat lost wasn't significant or measurable. It would take a tremendous amount of time (not to mention the subjects were fasted for 12 hours and no caffeinated drinks or alcohol were consumed) and this study is based on the blood flow of one leg at a time for exercise up to 120 minutes in duration. In about 1000 years (this was mentioned in the other thread) that spot reducing would show.
meh, i'm not that lazy after all. though, 2006? cripes time flies!the latest research shows that bodies burn more around the muscles that are being used. which makes sense really.
everyone thought spot reducing was dangleberries for years and then some smart alec researcher proves otherwise!
if i wasn't so lazy i'd search for the study.
http://ajpendo.physiology.org/content/292/2/E394.full
and it makes sense really. for the body to use the most convenient energy. and with the blood flow in that area increased by the exercise.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
1000 years of one legged running...
While the study did prove that "spot reducing" was possible, the amount of fat lost wasn't significant or measurable. It would take a tremendous amount of time (not to mention the subjects were fasted for 12 hours and no caffeinated drinks or alcohol were consumed) and this study is based on the blood flow of one leg at a time for exercise up to 120 minutes in duration. In about 1000 years (this was mentioned in the other thread) that spot reducing would show.
meh, i'm not that lazy after all. though, 2006? cripes time flies!the latest research shows that bodies burn more around the muscles that are being used. which makes sense really.
everyone thought spot reducing was dangleberries for years and then some smart alec researcher proves otherwise!
if i wasn't so lazy i'd search for the study.
http://ajpendo.physiology.org/content/292/2/E394.full
and it makes sense really. for the body to use the most convenient energy. and with the blood flow in that area increased by the exercise.
it seems a tad excessive.0 -
Probably best to start with the basics. No spot reducing, and OP, if you're a beginner, no spot training. To reiterate what everyone else said, strength train your entire body with compound work while eating in a deficit.
^^this0 -
Oh is back fat reduction gong to be a daily recurring thread now?0
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Oh is back fat reduction gong to be a daily recurring thread now?
Just don't bring up orange peel!0 -
LMAO on orange peels. You're going to "get it" for that from someone.Oh is back fat reduction gong to be a daily recurring thread now?
Just don't bring up orange peel!0 -
So, everyone and their mother has said you can't spot reduce. Pretty sure we've all established that fact.
To TONE my upper back, I like to do shoulder and back strength training... Rows of all sorts - seated rows, row machine, bent over db rows, bent over barbell row, cable rows, etc.; lat pull downs (cable or fixed bar), shrugs, delt raises, rear delt/back flyes, pull ups, etc. Bottom line though, you need to cut. If you're already skinny, then lift heavy stuff and you should start to see some change. 0 -
I have not read any studies on this, but I am a massage therapist. Starting this job my arms went from "okay" to absolutely incredible" and I have gained 30 lbs of fat during my 7 yrs in the industry due to a poor diet and inconsistent working out. Too much wine and two years of unbelievable stress. However, if you saw my arms you would maybe compliment me. I get a lot of compliments on them. That is what makes me think there is something to spot reducing workouts. I get fatter everywhere, but my arms get leaner than they ever have been in their lives. Also when I walk a ton in the summer but again have poor habits, you could literally not grab anything excess on my legs. They are like rocks (I challenged someone to try). My trainer tried and said it was rare that this happens considering. Yet my stomach and back, etc are way over what is considered healthy. I am in the "overweight category". Do I have muscular arms? But where did the fat on my arms go? I am older. Big arms run in my family on the women's side to an alarming and disgusting rate. But mine aren't. It has me thinking.
While the study did prove that "spot reducing" was possible, the amount of fat lost wasn't significant or measurable. It would take a tremendous amount of time (not to mention the subjects were fasted for 12 hours and no caffeinated drinks or alcohol were consumed) and this study is based on the blood flow of one leg at a time for exercise up to 120 minutes in duration. In about 1000 years (this was mentioned in the other thread) that spot reducing would show.
meh, i'm not that lazy after all. though, 2006? cripes time flies!the latest research shows that bodies burn more around the muscles that are being used. which makes sense really.
everyone thought spot reducing was dangleberries for years and then some smart alec researcher proves otherwise!
if i wasn't so lazy i'd search for the study.
http://ajpendo.physiology.org/content/292/2/E394.full
and it makes sense really. for the body to use the most convenient energy. and with the blood flow in that area increased by the exercise.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
Back fat!
according to my physical therapist...
Women have a tendency to stand with shoulders slumped in either because of the weight of their breasts, in an effort to minimize the breasts, or due to plain old bad posture. This causes poor posture and the body begins to develop back muscles to support the frame. Often, women find it is very difficult to reduce "back fat" because the problem is actually back muscle.... With fat on top (lol). After my PT told me this I began checking out womens posture and i'd say 9.9 times out of ten the women and young ladies i observed were in fact hunching their shoulders in and curved down. That being said, STAND UP STRAIGHT, shoulders back, chest out!!! Eat at a deficit! Cut the processed foods out as much as possible! Exercise, strength train, and work on strengthening your core to hold up your body so your back doesn't have to! That's my two cents worth...0 -
Back fat!
according to my physical therapist...
Women have a tendency to stand with shoulders slumped in either because of the weight of their breasts, in an effort to minimize the breasts, or due to plain old bad posture. This causes poor posture and the body begins to develop back muscles to support the frame. Often, women find it is very difficult to reduce "back fat" because the problem is actually back muscle.... With fat on top (lol). After my PT told me this I began checking out womens posture and i'd say 9.9 times out of ten the women and young ladies i observed were in fact hunching their shoulders in and curved down. That being said, STAND UP STRAIGHT, shoulders back, chest out!!! Eat at a deficit! Cut the processed foods out as much as possible! Exercise, strength train, and work on strengthening your core to hold up your body so your back doesn't have to! That's my two cents worth...
Aw jeez... Please excuse grammatical errors. This was a first draft!????0 -
You are correct with the posture thing with girls and women. I noticed that too. I am a massage therapist and my women have rounded shoulders more than my men. However, many men have it too from being slumped over a computer. It is the sign of our technological times. BTW, did you know you can edit a post once it goes up. So you can then correct your errors that you notice later. Do you see the edit button?Back fat!
according to my physical therapist...
Women have a tendency to stand with shoulders slumped in either because of the weight of their breasts, in an effort to minimize the breasts, or due to plain old bad posture. This causes poor posture and the body begins to develop back muscles to support the frame. Often, women find it is very difficult to reduce "back fat" because the problem is actually back muscle.... With fat on top (lol). After my PT told me this I began checking out womens posture and i'd say 9.9 times out of ten the women and young ladies i observed were in fact hunching their shoulders in and curved down. That being said, STAND UP STRAIGHT, shoulders back, chest out!!! Eat at a deficit! Cut the processed foods out as much as possible! Exercise, strength train, and work on strengthening your core to hold up your body so your back doesn't have to! That's my two cents worth...0 -
to get rid of back fat: lower your body fat percentage. see the "road map" thread for how to do that
to have a really fantastic looking back: pendlay rows (as part of a full body programme of lifting)0 -
Eat a small calorie deficit to decrease body fat while following this:Ok, here are your step by step instructions:
1. Read this thread: http://www.myfitnesspal.com/topics/show/915825-awesome-backs-lets-see-it
2. Be inspired
3. Read thread again, this time focusing on the routines (pretty much all strength training) others are doing to get their backs to look this way. This will be the most difficult step because all of the great pictures will be distracting. There are words in there, though.
4. Head to the gym after watching a few videos regarding compound barbell lifts
5. Repeat as necessary for desired result.0 -
Nor thigh gaps.
Just don't bring up orange peel!Oh is back fat reduction gong to be a daily recurring thread now?
To the Original Poster (OP): Unfortunately you asked this after a particularly stupid posting thread went on for 100s of posts, where that OP asked a similar question, and disagreed with all the knowledgeable responses for 12 pages. Another thread (http://www.myfitnesspal.com/topics/show/915825-awesome-backs-lets-see-it ) was started to post pictures from some of those knowledgeable responders of their successes.
Basically, as you've been told here.
* You cannot spot reduce.
(Spot exercises can actually be bad for you by "unbalancing" the strength in your body.)
To get rid of "back fat",
* Eat at a deficit (lose overall fat).
* Do strength training.
I'm defining "knowledgeable responders" by those who did the research and made life changes that made their backs look good. (I'm not there yet, but these people have helped many and proved over time that they know what they're writing about and can support it with peer-reviewed research and experience.)
Edited to Add (ETA): Even muscular bodies won't look "tight" or "toned" when there is lots of fat giggling around the muscles. And skinny bodies usually don't look good without a reasonable amount of muscle to "define" or shape them. So just losing weight without exercise will probably not result the way you want. (The amount of muscle and definition is a personal preference.)0
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