How to target back fat?

I haven't laughed this much in a very long time!

OMG! You have flipping AMAZING results. Very well done. You look wonderful. Did you workout with a trainer or do this on your own? What diet or eating plan did you adopt? How long did this take and what is your age bracket (if you don't mind answering the latter question). If you do, it's okay.

Holy piping hypocrisy, Batman! This is also ironic as hell. Welp, time for bed.

Good go. You already told me bye once. so BYEEEEEEEEEEEEEEE! You won't be missed. I don't want to talk to you so don't flatter yourself by trying to get my attention.

How VIP of you.

The fact that your last several comments have ONLY been to me, I would say in YOUR world I must be damn important. You don't see me following you around MFP trying to talk to you, do you? Find someone else to bother.

Not important, not interested, it's just that you clearly have marbles for brains, and it's funny to see what shenanigans you'll be spouting off next. Although it IS getting late, and sleep is important for losing back fat!

Reading is one thing, but commenting over and over to someone who ignores you is comic. Get a clue!

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.

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.

I am the original poster of this comment here that said, "don't listen to men" and that "women hold more fat" I also added in the post below that I forgot to mention to LIFT WEIGHTS and suggested it. It just didn't get copied along with this quote. I am a woman too. Yes, lift weights. And yes the basics of lifting are the same. That isn't what i was referring to. I said it is harder for women to lose fat based on the fact that we are women and we have babies. I am only talking about women of childbearing age who have not gone through menopause. We hold onto fat in constant preparation for getting pregnant. I said men don't "get that". I said they lose fat easier. For one they have more muscle, two they don't have bodies which hold onto fat for the event they get pregnant. Again STRENGTH TRAIN. There are a lot of sloppy readers here so quick to post a comment without reading .

How sexist are you? Men dont understand that women hold more fat? Are you serious? Get a female trainer? WTF?

Yes women hold more fat than men. We also look leaner at higher BF% Win for us.

Changes nothing about how to retain LBM while losing body fat. Exactly the same process for men and women at all times of the month.

AT the time I originally wrote this 2 hrs ago, there were two men on here saying sexist things so I told her not to listen to the men. I meant "the two men posting". YOu are very late in coming into the conversation to be commenting on a conversation which occurred hours ago. Second of all, you are 100% incorrect that a female's hormones do not play a part in what type of workout we should be doing and how many calories or carbs we should be eating at certain days of the month. 100% for a fact incorrect. There is a bucket load of information on this. Michele Berger wrote a book on it. It is called, "hormonal timing" If you want to educate yourself on it, then please do so BEFORE saying anything else about something in which you know nothing about. Once you have done your homework IF you care to do your homework I'd love to hear your comments. Otherwise give me evidence that it is exactly the same for men as it is for women regardless of what time of month it is and prove me wrong. Either way, the ball is in your court. I have done extensive research and I don't care what you chose to do from here on out.

What sexist things....please quote them.

How about you providing evidence that we need to train to our 'hormones' to be effective?

This is the FOURTH time I have posted your evidence. It is in a book and all over the Internet by the name of "Hormonal Timing". You want me to do copy and pastes from websites and the book? Do you know how pointless that would be? Wouldn't you rather Google it and make your own decision. And then you want me to respond about the sexist comments I claim a man said 2 hours ago? Why do I have to explain this to you? Does this have ANYTHING to do with this subject of "back fat?" If my opinion of two men two hours ago was that they said something I took as sexist. Then that is MY business. It really is none of yours. You're only asking, bc you are looking for drama. The men are responsible for what they said. I am responsible for how I took at and you have nothing to do with that.

Since when does book & Internet = evidence? Where's the science? Do you know what that means?

Thanks for responding. Is NROL4W a book? I am even more impressed to hear you did this at home. Where did you find the pre-written programs?The Internet and here and there?

Thanks for responding. Is NROL4W a book? I am even more impressed to hear you did this at home. Where did you find the pre-written programs?The Internet and here and there?

NROL4W - New Rules of Lifting for Women - yes, it is a book. A very insightful book for women who fear the iron. Explains a lot of things and breaks down the ever perpetuating myths. Plus contains a workout program with detailed instruction on the lifts. However, I prefer Starting Strength over NROL4W. There were a lot of accessory lifts in that program and it was just overkill for a beginner to the lifting world, IMHO. Compounds are where it's at!! They'll hit total body, more bang for the buck. As you progress, add accessory lifts. Lots of information and training programs out there. But Starting Strength and StrongLifts 5x5 are very popular here on MFP. They are not the end all, be all though.

Thanks for responding. Is NROL4W a book? I am even more impressed to hear you did this at home. Where did you find the pre-written programs?The Internet and here and there?

NROL4W - New Rules of Lifting for Women - yes, it is a book. A very insightful book for women who fear the iron. Explains a lot of things and breaks down the ever perpetuating myths. Plus contains a workout program with detailed instruction on the lifts. However, I prefer Starting Strength over NROL4W. There were a lot of accessory lifts in that program and it was just overkill for a beginner to the lifting world, IMHO. Compounds are where it's at!! They'll hit total body, more bang for the buck. As you progress, add accessory lifts. Lots of information and training programs out there. But Starting Strength and StrongLifts 5x5 are very popular here on MFP. They are not the end all, be all though.

I must think they do Not know anything ....this reads as - they don't know anything

I forget sarcasm is hard to read online.

Even if it says "I MUST not think they know what they are doing."

It's okay, I can do a Sesame Street song if needed next time.

LMAO! Don't mind her. She eats orange peels which as been tainted with chemicals which cannot be pronounced. And this came from her mouth, not mine.

No it didn't. Nice try. I gave you the chemical composition of oranges and orange peels...period. Nothing added or tainted

I can find your comment if necessary.

I eat dried orange peels...but the chemical composition with the ingredients you couldn't pronounce was based solely on an orange and an orange peel

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.

I am the original poster of this comment here that said, "don't listen to men" and that "women hold more fat" I also added in the post below that I forgot to mention to LIFT WEIGHTS and suggested it. It just didn't get copied along with this quote. I am a woman too. Yes, lift weights. And yes the basics of lifting are the same. That isn't what i was referring to. I said it is harder for women to lose fat based on the fact that we are women and we have babies. I am only talking about women of childbearing age who have not gone through menopause. We hold onto fat in constant preparation for getting pregnant. I said men don't "get that". I said they lose fat easier. For one they have more muscle, two they don't have bodies which hold onto fat for the event they get pregnant. Again STRENGTH TRAIN. There are a lot of sloppy readers here so quick to post a comment without reading .

How sexist are you? Men dont understand that women hold more fat? Are you serious? Get a female trainer? WTF?

Yes women hold more fat than men. We also look leaner at higher BF% Win for us.

Changes nothing about how to retain LBM while losing body fat. Exactly the same process for men and women at all times of the month.

AT the time I originally wrote this 2 hrs ago, there were two men on here saying sexist things so I told her not to listen to the men. I meant "the two men posting". YOu are very late in coming into the conversation to be commenting on a conversation which occurred hours ago. Second of all, you are 100% incorrect that a female's hormones do not play a part in what type of workout we should be doing and how many calories or carbs we should be eating at certain days of the month. 100% for a fact incorrect. There is a bucket load of information on this. Michele Berger wrote a book on it. It is called, "hormonal timing" If you want to educate yourself on it, then please do so BEFORE saying anything else about something in which you know nothing about. Once you have done your homework IF you care to do your homework I'd love to hear your comments. Otherwise give me evidence that it is exactly the same for men as it is for women regardless of what time of month it is and prove me wrong. Either way, the ball is in your court. I have done extensive research and I don't care what you chose to do from here on out.

What sexist things....please quote them.

How about you providing evidence that we need to train to our 'hormones' to be effective?

This is the FOURTH time I have posted your evidence. It is in a book and all over the Internet by the name of "Hormonal Timing". You want me to do copy and pastes from websites and the book? Do you know how pointless that would be? Wouldn't you rather Google it and make your own decision. And then you want me to respond about the sexist comments I claim a man said 2 hours ago? Why do I have to explain this to you? Does this have ANYTHING to do with this subject of "back fat?" If my opinion of two men two hours ago was that they said something I took as sexist. Then that is MY business. It really is none of yours. You're only asking, bc you are looking for drama. The men are responsible for what they said. I am responsible for how I took at and you have nothing to do with that.

Since when does book & Internet = evidence? Where's the science? Do you know what that means?

YOu will find evidence in the before and after photos and the statements by the doctors and personal trainers and the testimonials. Go to BuffMother.com for a start. She also has a site on Facebook. You can look at the evidence and decide for yourself. I can't help you. You can't believe everything you read. YOu have to do your own research. Ever heard this one, "everything you read on the Internet is true. They can't post anything on the Internet which isn't true. I know this bc I read it on the Internet.". If you want your science, if you want your evidence, you seek it. It isn't about having things handed to you, it is about discovery and deciding for yourself what is true and not true. Do you know what that means?

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?

Seems odd then that the vast majority of top level female contest prep coaches in fitness and bodybuilding are men.

Must be wizardry.

And you got this statistic where please? I would like to read the article.

I like marmalade.

And Chunky Monkey from what I hear. The Chunky Monkey on your counter and the Chunky Monkey "fat d*ck" that the trainer gave you at 2:03 this evening.