Tips on slimming down back fat/upper body?

cajach
cajach Posts: 22 Member
in Health and Weight Loss
Hi everyone

My Sixth Form Leavers Ball is due in July and I bought the perfect dress online but it won't zip up the last two inches on the side. It's vintage so I can't get the next size up :( Up until last week, I was eating at a calorie deficit for about 2 months bevause of time restraint and that helped me lose a bit of weight which is my main goal but getting my dress has inspired me to Incorporate cardio (treadmill) into my routine about 3x a week to speed up the weight loss. I still have about a month and a half which I think gives me enough time to lose a sufficient amount of weight if I work hard and stay consistent with my calories which I haven't been doing this week.. But anyway can someone give me tips on the best strength training exercises for the upper back, especially the back and "upper rib side" muscles (quick google search turns up with serratus anterior?)

And kind of a stupid question but can someone tell me why you can't spot train? I completely understand that you can't burn fat in just one area. But why can't you spot tone? If you work a muscle for eg calves a lot, you'll build muscle there which will give you overall better definition and tone in your calves right?


Thanks :-)

Replies

  • cara4fit
    cara4fit Posts: 111 Member
    I'd say go back to being more consistent with your caloric deficit and tighten up your diet a little more. The fat WILL come off, as it comes off in layers, like an onion. Those areas that have more take more time to lose but it will happen if you do the right things with your diet. For firming up aka building muscle,do basic strength training exercises like lat pulldowns, assisted pull-ups, seated rows, Things will look better if you pay attention to both. Best of luck!:)
  • lindsey1979
    lindsey1979 Posts: 2,395 Member
    You can spot train. It's totally possible to build muscle in regional areas if you're only working those area (even though your overall LBM may reduce if you're in a deficit) -- but it's usually only for newbies. So, you definitely can do this and as you get stronger, the muscle will likely tighten somewhat. You'll see this with guys that just work their arms for example -- great biceps but not much in other areas of the upper body (I have a friend that is sort of like this).

    But the tone usually comes more from the fat covering the muscle than the muscle actually getting stronger/building mass. If you were already at a low body fat, then the lifting work will show more. But, if you're not, then you won't see it as much because the layer of fat will not reveal it as much -- you may see some, but likely not much

    As for upper back work outs, the best are probably pull ups/chin ups, rows and deadlifts. Deadlifts really work the entire back so much as well as the legs. Just be sure to use proper form.

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