Back Fat

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kimberleywilliams23
kimberleywilliams23 Posts: 23 Member
in Fitness and Exercise
Looking for tips to lose the back fat and love handles. Preferably home excercises.. Thanks ????

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  • TheLostMermaid
    TheLostMermaid Posts: 122
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    Bump!
  • kkay3182
    kkay3182 Posts: 90 Member
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    I wanna know too :/
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
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    Eat less.
  • SoreTodayStrongTomorrow222
    SoreTodayStrongTomorrow222 Posts: 252 Member
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    Weight train.

    and eat less.
  • skullshank
    skullshank Posts: 4,324 Member
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    as you may (or may not) know, you cannot spot reduce.

    ya gotta lower your bf%.

    this can be done with a healthy caloric deficit alone, but exercise (like a good lifting program) can help you maintain your lean body mass and have you looking even better.
  • BlisterLamb
    BlisterLamb Posts: 396 Member
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    Unfortunately, you can't choose where you want to lose the fat from. As you body loses, it loses at its own rate from all over. You can make those areas appear more toned, as you are losing fat, by doing resistance exercise. Both of those areas can benefit from core workouts. Planks, mountain climbers, pilates 100, reverse crunch leg lifts, push ups, etc. Google "ab" and "Core" workouts and you will find a lot of exercises you can do at home to tone those areas while you are losing fat.
  • LizL217
    LizL217 Posts: 217 Member
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    You have probably heard this before, but it bears repeating: unfortunately you cannot spot reduce fat from targeted areas.

    However, all is not lost. There are 2 things you can do that will be helpful in reducing the lovehandles and jiggly back area:

    1) Eat at a deficit. Simply, eat less than your body burns and over time you will lose fat overall, including your core.
    2) Exercise to strengthen your core muscles and limit the amount of muscle that is lost while you are eating at a deficit.

    If you're into taking classes or doing videos, try Pilates. If you like more intensity, look up the P90X ab ripper X workout on YouTube, it's a great 15-minute ab workout. But if I were to recommend one and only one at-home exercise, it would be pull-ups. Buy a pull-up bar and put it on a door frame in your house. Every time you pass that bar, try to do a pull-up. And genuinely try. Every single time you go through the door, hang from the bar and try to pull yourself up. If you can already do pull-ups, awesome! Do lots of them! if you can't, work your way up to one.

    The reason I recommend pull-ups is because they engage your abs and your back, and are simple and easy to do at home.

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