How to target back fat?

DontStopB_Leakin · March 2013

show previous quotes

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.

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.

I'm a female, and he's completely correct. What you said was completely and 110% false.

I've shed enough back fat to the point that my bras don't cut in and create unsightly back pudge.

Also, in terms of fat loss and muscle growth, while the rates and percentages do vary, women and men's bodies are essentially the same.

Both require a deficit to lose fat. Both require a surplus to gain muscle. And both require strength training to retain muscle and improve growth/size.

Women are not special snowflakes.

TheGnomeQueen · March 2013

Push-ups. When I was in the Army, my back and shoulders looked killer!

whierd · March 2013

Laser pointers work well. And so do sharpies.

Amoravy · March 2013

show previous quotes

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.

Thread Translation: I've been following a regimen that's proven to be ineffective. I will keep doing this ineffective program no matter how many people that have had success tell me that I should try something that has been proven to work. I'm asking for advice but what I really want is someone to tell me it's not my fault. Because I'm a woman. And women have it hard.

Oh...and I would not really call my regimen "ineffective" seeing how I now run marathons asswipe. Oh, and I said I lost 3 pants sizes. I am complaining about not melting fat off certain areas. God, how ineffective my workout must be. Let me cry because I am just a girl. That can probably out-run your *kitten*.

He gave you advice and you just zeroed in on him saying to lose more weight - which he meant body fat. He never said it'd be easy. And if the scale isn't budging and you aren't losing in the measurement department- then try something different...like Dav's advice....

Seeing as how my WHOLE POINT of asking for "tips" to reduce my body fat seemed pretty obvious in the first place...these are not really tips I asked for. I said I did not strength train everywhere for a reason.

What type of strength training should I do for the back? Telling me I need to reduce body fat is telling me the sky is blue and I crap the color brown.

"Hey guys, I cant get rid of my back fat and do not strength train...how can I target this area?"

"Ashley, you should reduce body fat"

GENIUS!

elyelyse · March 2013

maybe I missed something that was said, but it seems, OP, that your focus is mostly on exercise, without a huge focus on diet/nutrition. Its very important to realize that while exercise is essential to fitness... it's not THE key to fat loss*. You can lose weight with a caloric deficit even if you sit on your rear end all day... but you can work out all day and it won't help if you aren't eating at a deficit.

(*yes, I know increasing LBM through exercise is a big help in maintaining a healthy weight... but no amount of muscle is going to overcome a caloric surplus is my point)

ashleab37 · March 2013

show previous quotes

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.

Thread Translation: I've been following a regimen that's proven to be ineffective. I will keep doing this ineffective program no matter how many people that have had success tell me that I should try something that has been proven to work. I'm asking for advice but what I really want is someone to tell me it's not my fault. Because I'm a woman. And women have it hard.

Oh...and I would not really call my regimen "ineffective" seeing how I now run marathons asswipe. Oh, and I said I lost 3 pants sizes. I am complaining about not melting fat off certain areas. God, how ineffective my workout must be. Let me cry because I am just a girl. That can probably out-run your *kitten*.

He gave you advice and you just zeroed in on him saying to lose more weight - which he meant body fat. He never said it'd be easy. And if the scale isn't budging and you aren't losing in the measurement department- then try something different...like Dav's advice....

Seeing as how my WHOLE POINT of asking for "tips" to reduce my body fat seemed pretty obvious in the first place...these are not really tips I asked for. I said I did not strength train everywhere for a reason.

What type of strength training should I do for the back? Telling me I need to reduce body fat is telling me the sky is blue and I crap the color brown.

"Hey guys, I cant get rid of my back fat and do not strength train...how can I target this area?"

"Ashley, you should reduce body fat"

GENIUS!

People are giving you valid, sound advice that based on the simple laws of physics and thermodynamics will WORK. You are refusing to listen to it and being rude.

Natihilator · March 2013

show previous quotes

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.

Thread Translation: I've been following a regimen that's proven to be ineffective. I will keep doing this ineffective program no matter how many people that have had success tell me that I should try something that has been proven to work. I'm asking for advice but what I really want is someone to tell me it's not my fault. Because I'm a woman. And women have it hard.

Oh...and I would not really call my regimen "ineffective" seeing how I now run marathons asswipe. Oh, and I said I lost 3 pants sizes. I am complaining about not melting fat off certain areas. God, how ineffective my workout must be. Let me cry because I am just a girl. That can probably out-run your *kitten*.

He gave you advice and you just zeroed in on him saying to lose more weight - which he meant body fat. He never said it'd be easy. And if the scale isn't budging and you aren't losing in the measurement department- then try something different...like Dav's advice....

Seeing as how my WHOLE POINT of asking for "tips" to reduce my body fat seemed pretty obvious in the first place...these are not really tips I asked for. I said I did not strength train everywhere for a reason.

What type of strength training should I do for the back? Telling me I need to reduce body fat is telling me the sky is blue and I crap the color brown.

"Hey guys, I cant get rid of my back fat and do not strength train...how can I target this area?"

"Ashley, you should reduce body fat"

GENIUS!

http://lmgtfy.com/?q=Upper+body+workout

princessrisariri · March 2013

Came to this thread because I have the same area of fat.
Trying to pick the good advise out form the flaming here
So I should alongside some cardio and calorie deficit:

*do strength training and weights focus on upper body - Anyone got any links to videos or even just writen guides on how to lift/technique to get the chest/upper back muscles?

*do some yoga - again anyone got links to specific moves in yoga to help?

I have some 1.5kg weights and don't know what to do with them other than when Jillian uses them in her dvds.

Amoravy · March 2013

show previous quotes

Why has this board led to sex-bashing? I just want my back fat gone.

Holy balls...or tits...

You're joking, right?

show previous quotes

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.

Maybe because you need to change up your regimen? You can't keep the same resistance and x pounds lost later, still expect it to continue to work after a certain amount of weight is gone. You have back fat. Know what back fat is included in? Body fat %. Lower your body fat %, lower and help lose your back fat. If you don't change up what you're doing, you yourself are not going to change either. Given firsthand after a month of doing some Jillian Michaels, I had lost an inch around my bust, and my back was firmer/less flabby. If you're that freaked out from any type of use of weights and having any type of muscle gained, good luck losing it, lol. Most chicks that have that lack of back fat either have awesome genetics or, most likely, tone their muscles with some type of weight training.

[/quote]
[/quote]

THANK you for a real tip and not just telling me I need to lose weight and that's it. Are you talking about the videos? I heard they are really good. Which one did you use?

Sarauk2sf · March 2013

If you are not losing weight you are probably eating too much.

Cat_Lifts · March 2013

Also,

Oh...and I would not really call my regimen "ineffective" seeing how I now run marathons asswipe. Oh, and I said I lost 3 pants sizes. I am complaining about not melting fat off certain areas. God, how ineffective my workout must be. Let me cry because I am just a girl. That can probably out-run your *kitten*.

Hey that's great, you can do a marathon - big woop. Your regimen sounds effective for marathon running, not losing fat - yet, you're still here crying about your weight loss problem and refusing any of the appropriate and effective advice to help you. No offense, but the more you act like an aggressive *kitten*, the more you'll most likely be treated like one. Sorry.

ashleab37 · March 2013

Hold the phone everyone I think I have the answer! She's looking for the secret that I hold...
Drink 3 times a day a juice blend of carrot juice, beets, fresh dirt (make sure it's nice and fresh...not that day old sh**), bark of a maple tree, and honey...Specifically made to target back fat. It'll melt off.

You forgot the dash of motor oil.

PikaKnight · March 2013

show previous quotes

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.

Thread Translation: I've been following a regimen that's proven to be ineffective. I will keep doing this ineffective program no matter how many people that have had success tell me that I should try something that has been proven to work. I'm asking for advice but what I really want is someone to tell me it's not my fault. Because I'm a woman. And women have it hard.

Oh...and I would not really call my regimen "ineffective" seeing how I now run marathons asswipe. Oh, and I said I lost 3 pants sizes. I am complaining about not melting fat off certain areas. God, how ineffective my workout must be. Let me cry because I am just a girl. That can probably out-run your *kitten*.

He gave you advice and you just zeroed in on him saying to lose more weight - which he meant body fat. He never said it'd be easy. And if the scale isn't budging and you aren't losing in the measurement department- then try something different...like Dav's advice....

Seeing as how my WHOLE POINT of asking for "tips" to reduce my body fat seemed pretty obvious in the first place...these are not really tips I asked for. I said I did not strength train everywhere for a reason.

What type of strength training should I do for the back? Telling me I need to reduce body fat is telling me the sky is blue and I crap the color brown.

"Hey guys, I cant get rid of my back fat and do not strength train...how can I target this area?"

"Ashley, you should reduce body fat"

GENIUS!

And you've missed what others have said...so I'll say it again - You can't spot reduce. This is why Dav told you simply - lose the body fat because you can't target an area like that. You can strengthen the muscle in those areas..but you were asking about getting rid of the fat.

Amoravy · March 2013

Hold the phone everyone I think I have the answer! She's looking for the secret that I hold...
Drink 3 times a day a juice blend of carrot juice, beets, fresh dirt (make sure it's nice and fresh...not that day old sh**), bark of a maple tree, and honey...Specifically made to target back fat. It'll melt off.

Hahahaha! Oh god...I did juicing years ago. That sucked, and it did taste like dirt.

DontStopB_Leakin · March 2013

show previous quotes

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.

Thread Translation: I've been following a regimen that's proven to be ineffective. I will keep doing this ineffective program no matter how many people that have had success tell me that I should try something that has been proven to work. I'm asking for advice but what I really want is someone to tell me it's not my fault. Because I'm a woman. And women have it hard.

Oh...and I would not really call my regimen "ineffective" seeing how I now run marathons asswipe. Oh, and I said I lost 3 pants sizes. I am complaining about not melting fat off certain areas. God, how ineffective my workout must be. Let me cry because I am just a girl. That can probably out-run your *kitten*.

He gave you advice and you just zeroed in on him saying to lose more weight - which he meant body fat. He never said it'd be easy. And if the scale isn't budging and you aren't losing in the measurement department- then try something different...like Dav's advice....

Seeing as how my WHOLE POINT of asking for "tips" to reduce my body fat seemed pretty obvious in the first place...these are not really tips I asked for. I said I did not strength train everywhere for a reason.

What type of strength training should I do for the back? Telling me I need to reduce body fat is telling me the sky is blue and I crap the color brown.

"Hey guys, I cant get rid of my back fat and do not strength train...how can I target this area?"

"Ashley, you should reduce body fat"

GENIUS!

Good lord, you're a peach.

You can't TARGET an area to spot reduce fat.

Feel free to Google lifts that target your back. Feel free to do them. They'll work wonders, but *only* if you reduce. your. body. fat.

ellygolightly · March 2013

LIFT HEAVY. GO GO GO

1ConcreteGirl · March 2013

You cannot spot reduce.

As you lose body fat, it will go away. If it has not gone away, you still have body fat to lose.

Strength training will help that to happen as well. You cannot ask for opinions and then get upset when you don't like what you asked for. Sorry, kid. Doesn't work like that.

melonclarinet · March 2013

I wanted to add that having the right kind of bra/swimsuit that is the correct size, cut, style, and material will make a big difference in the way your back fat looks. Although I am going to continue taking the advice everyone listed above, I don't think you will so this may be your best option...shopping.

BusyRaeNOTBusty · March 2013

I don't understand asking for advice then being rude to those who give it.

theologynerd · March 2013

I had to come back to see more of her responses. This is fun.

Natihilator · March 2013

I know that no one has said this to you yet, but I just wanted to let you know that you can't spot reduce. #VIPPROTIP4SNOWFLAKES.

DavPul · March 2013

Oh...and I would not really call my regimen "ineffective" seeing how I now run marathons asswipe. Oh, and I said I lost 3 pants sizes. I am complaining about not melting fat off certain areas. God, how ineffective my workout must be. Let me cry because I am just a girl. That can probably out-run your *kitten*.

I didn't call your workout ineffective; YOU did. You're the one with the back fat problem, not me. In your OP, did you ask for help in marathon training, or for fat reduction? Congrats on your running progress as it sounds very impressive. But we didn't gather here to talk about no races, did we?

I'm going to say this simply in the hope that it penetrates (that's what men are good for, right?). If you want to lose fat, start strength training. Your whole body, not just your legs. Because then, when you get your diet correct, the weight you lose will primarily fat, instead of lean body mass. A portion of that fat will come from your back. Did any of this sink in?

So you can call me names all you want. I'm a big boy and my feelings aren't easily hurt. But you gonna try something different or do you wish to continue on your ineffective (for fat and weight loss) program?

The choice is yours.

DeviantDarkwolf2 · March 2013

Why is it there are still women who think that if they lift heavy they will turn into the hulk and so become cardio queens instead?? Smh indeed OP you asked for advise and you got given some very good advise and yet you are not happy why ask in the first place?? Building muscle helps with your metabolism, it also firms things up..here's an article you may like to read.... I especially like the sentence.. a person with more muscle will burn more calories doing any activity compared with a person with less muscle. http://www.livestrong.com/article/117453-cardio-vs.-strength-training-weight/

Amoravy · March 2013

I wanted to add that having the right kind of bra/swimsuit that is the correct size, cut, style, and material will make a big difference in the way your back fat looks. Although I am going to continue taking the advice everyone listed above, I don't think you will so this may be your best option...shopping.

hahaha YES!

wait...what if I dont believe in underwear?

S_U_M_M_E_R · March 2013

show previous quotes

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.

Buff Mother (Michelle Berger) wrote a book based on Buffing (you surely know what that means) I would hope you do if you lift. Google it. She is pretty well known in the fitness industry for women. It all makes complete sense and backed up by doctors, several personal trainers, etc, etc. I guess you could Google if you cared to know more.

PikaKnight · March 2013

show previous quotes

Oh...and I would not really call my regimen "ineffective" seeing how I now run marathons asswipe. Oh, and I said I lost 3 pants sizes. I am complaining about not melting fat off certain areas. God, how ineffective my workout must be. Let me cry because I am just a girl. That can probably out-run your *kitten*.

I didn't call your workout ineffective; YOU did. You're the one with the back fat problem, not me. In your OP, did you ask for help in marathon training, or for fat reduction? Congrats on your running progress as it sounds very impressive. But we didn't gather here to talk about no races, did we?

I'm going to say this simply in the hope that it penetrates (that's what men are good for, right?). If you want to lose fat, start strength training. Your whole body, not just your legs. Because then, when you get your diet correct, the weight you lose will primarily fat, instead of lean body mass. A portion of that fat will come from your back. Did any of this sink in?

So you can call me names all you want. I'm a big boy and my feelings aren't easily hurt. But you gonna try something different or do you wish to continue on your ineffective (for fat and weight loss) program?

The choice is yours.

Cat_Lifts · March 2013

THANK you for a real tip and not just telling me I need to lose weight and that's it. Are you talking about the videos? I heard they are really good. Which one did you use?

Jillian Michaels 30 Day Shred has yielded some great results to start off with if you haven't done any weight/body weight training. Note: You will be sore, and this is a good thing. Take measurements on day 1 of it, then at day 30. Heck, even day 14 and see if you've noticed any difference. Insanity is too tough at this point. After 30 Day Shred, I'd recommend Ripped in 30.

Irrelevant comment - I was not calling you an aggressive *kitten* by the way, but meant you were acting like one with some of your retorts. Don't worry about comments you may disagree with on here. Snarky comments when made, which I don't blame at times, can make it tougher to want to help said person out.

In any case, good luck with it. If your caloric intake is good and you're doing the video at least 3-4 times a week (although it recommends 5), you'll begin to notice some difference.

Natihilator · March 2013

show previous quotes

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.

Buff Mother (Michelle Berger) wrote a book based on Buffing (you surely know what that means) I would hope if you lift. Google it. She is pretty well known in the fitness industry for women. It all makes complete sense and backed up by doctors, several personal trainers, etc, etc. I guess you could Google if you cared to know more.

No.

Sarauk2sf · March 2013

show previous quotes

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.

Buff Mother (Michelle Berger) wrote a book based on Buffing (you surely know what that means) I would hope if you lift. Google it. She is pretty well known in the fitness industry for women. It all makes complete sense and backed up by doctors, several personal trainers, etc, etc. I guess you could Google if you cared to know more.

Just googled it as I had never heard of her. Its a marketing scheme that people fall for.

DontStopB_Leakin · March 2013

show previous quotes

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.

Buff Mother (Michelle Berger) wrote a book based on Buffing (you surely know what that means) I would hope if you lift. Google it. She is pretty well known in the fitness industry for women. It all makes complete sense and backed up by doctors, several personal trainers, etc, etc. I guess you could Google if you cared to know more.

No.

^This times infinity.

How to target back fat?

Replies

Welcome!

Quick Links

Categories