Exercises for belly and back fat?
Scarlett4Cosplay
Posts: 3 Member
So, the fat on my back and stomach is literally satan, and i'm not sure what to do about it. Any good exercises you would recommend
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Replies
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Exercises of eating in a deficit and patience. The fat will only come off with these two.9
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^ This and core workouts. Pinterest has some links to some good ab and back exercises.8
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^ This and core workouts. Pinterest has some links to some good ab and back exercises.
Nope. Core workouts will help reduce fat overall if in a calorie deficit but one cannot spot reduce. No matter how many core workouts you do, fat will come off overall based on calorie deficit and your genetic predisposition.6 -
Exercises will only strengthen the muscles under the fat. You can't spot reduce and just have to be patient and wait for the fat to come off.5
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^ This and core workouts. Pinterest has some links to some good ab and back exercises.
Nope. Core workouts will help reduce fat overall if in a calorie deficit but one cannot spot reduce. No matter how many core workouts you do, fat will come off overall based on calorie deficit and your genetic predisposition.
So... are you saying we don't have to workout our core?20 -
No one said you don't need to work your core. The main point is that the only way to lose fat is to lose weight through a calorie deficit. The type of exercise you choose to do may help you keep some of your muscle mass, but it won't dictate where the fat comes off. You cannot spot reduce fat by exercising certain body parts.13
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^ This and core workouts. Pinterest has some links to some good ab and back exercises.
Nope. Core workouts will help reduce fat overall if in a calorie deficit but one cannot spot reduce. No matter how many core workouts you do, fat will come off overall based on calorie deficit and your genetic predisposition.
So... are you saying we don't have to workout our core? We have so many know-it-alls on this site. I would like to know where people are getting their education and feel they know more than everyone else. Unless you have college degree in physical training (if there is such a thing), and you're not gaining your knowledge from the internet, please be careful what kind of support and "knowledge" you seem to think you have. Me? I have a Master's Degree in Nursing, so I know a little bit about the human body.
The title of the thread is not "do we need to workout our core". It is ""exercises for belly and back fat". There are none. Again, you cannot spot reduce via exercise.15 -
I would never suggest "spot reduction of fat". But you can't tell me that working out your calves is going to define your back and abs. You still need to work out your core to define those muscles along with the rest of your body.
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I would never suggest "spot reduction of fat". But you can't tell me that working out your calves is going to define your back and abs. You still need to work out your core to define those muscles along with the rest of your body.
OP didn't say anything about defining her muscles. She wanted to know how to lose belly and back fat. And as several others have already said, spot reduction isn't possible through exercise or any other means. Exercise will strengthen the muscles beneath the subcutaneous fat (and perhaps even induce hypertrophy), but fat itself can't be exercised. Muscle definition is achieved by reducing the subcutaneous fat covering the muscles, which requires a caloric deficit. Exercise is a great idea for a lot of reasons, but spot reduction of fat unfortunately isn't one of them.
Since you have a degree in nursing, perhaps you can appreciate a peer-reviewed study on the topic, courtesy of PubMed: https://www.ncbi.nlm.nih.gov/pubmed/21804427
From the abstract, for those who don't click links (emphasis added):There was no significant effect of abdominal exercises on body weight, body fat percentage, android fat percentage, android fat, abdominal circumference, abdominal skinfold and suprailiac skinfold measurements. The AG performed significantly greater amount of curl-up repetitions (47 ± 13) compared to the CG (32 ± 9) on the posttest. Six weeks of abdominal exercise training alone was not sufficient to reduce abdominal subcutaneous fat and other measures of body composition.
And as far as your statement about exercising the calves to strengthen the core - that may not necessarily be the case (although there is a significant core involvement in heavy calf raises), but there are many compound exercises which don't specifically target the core, yet they utilize and strengthen the core musculature because they're recruited as synergists/stabilizers in those exercises. Do a heavy set of squats or deadlifts and notice how the core is strongly utilized in the process.9 -
^ This and core workouts. Pinterest has some links to some good ab and back exercises.
Nope. Core workouts will help reduce fat overall if in a calorie deficit but one cannot spot reduce. No matter how many core workouts you do, fat will come off overall based on calorie deficit and your genetic predisposition.
So... are you saying we don't have to workout our core?
Where did anyone say you didn't need to work out your core? They are saying that those exercises in and of themselves are not going to make her lose the fat from those areas. In order to lose fat, you need a calorie deficit. Once the fat is lost, then you will see the muscles. The 2 things are different and as a nurse, you really should understand that I would think.10 -
I would never suggest "spot reduction of fat". But you can't tell me that working out your calves is going to define your back and abs. You still need to work out your core to define those muscles along with the rest of your body.
OP didn't say anything about defining her muscles. She wanted to know how to lose belly and back fat. And as several others have already said, spot reduction isn't possible through exercise or any other means. Exercise will strengthen the muscles beneath the subcutaneous fat (and perhaps even induce hypertrophy), but fat itself can't be exercised. Muscle definition is achieved by reducing the subcutaneous fat covering the muscles, which requires a caloric deficit. Exercise is a great idea for a lot of reasons, but spot reduction of fat unfortunately isn't one of them.
Since you have a degree in nursing, perhaps you can appreciate a peer-reviewed study on the topic, courtesy of PubMed: https://www.ncbi.nlm.nih.gov/pubmed/21804427
From the abstract, for those who don't click links (emphasis added):There was no significant effect of abdominal exercises on body weight, body fat percentage, android fat percentage, android fat, abdominal circumference, abdominal skinfold and suprailiac skinfold measurements. The AG performed significantly greater amount of curl-up repetitions (47 ± 13) compared to the CG (32 ± 9) on the posttest. Six weeks of abdominal exercise training alone was not sufficient to reduce abdominal subcutaneous fat and other measures of body composition.
And as far as your statement about exercising the calves to strengthen the core - that may not necessarily be the case (although there is a significant core involvement in heavy calf raises), but there are many compound exercises which don't specifically target the core, yet they utilize and strengthen the core musculature because they're recruited as synergists/stabilizers in those exercises. Do a heavy set of squats or deadlifts and notice how the core is strongly utilized in the process.
I would argue that some calf exercises can work the core quite a lot. Single leg weighted calf raises for example. Sloppy engagement of the core = falling over. Same applies to dancers turning and dancing through single legs, core needs to be engaged the entire time. I still have a former dance teachers' shouts of "core! Hold your core!" during classes. Plus, those things are the magical "functional" exercises.5 -
Although you can't spot reduce, eating adequate protein and doing strength exercises including core whilst on a deficit will retain lean mass whilst you're losing and I have found a significant reduction on my waist and belly measurements (which are my problem areas) losing weight this time around compared to when I was losing for my wedding with cardio alone. I am a bit heavier (and obviously older) losing this time but my overall body measurements are smaller even though I weigh more because I've lost more fat rather than too much muscle this time.
I think everyone has some good points on this thread and none of it is bad advice when it comes to losing inches.
So my personal advice from personal experience is calorie deficit and losing is the most important, followed by getting adequate protein 0.8-1g per pound of lean mass ideally (although I am admittedly crap at hitting my protein targets) and doing some strength exercises.
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I would never suggest "spot reduction of fat". But you can't tell me that working out your calves is going to define your back and abs. You still need to work out your core to define those muscles along with the rest of your body.
And then you would have developed back and belly muscles that would still be covered over by a layer of subcutaneous fat. The OP never asked a single thing about how do I define back and belly muscles.2 -
This is the great thing about a public community like this. Well, "public" in the sense that you have to log on to the MyFitnessPal web site (and that does not take long to accomplish).
I believe that all of this conversation is actually quite positive (well, for the most part). Some people are answering the EXACT question being asked - namely, I have some back fat and some arm fat, what can I do about that?
The question, however, is IMPLYING that she wants to "spot reduce". Spot reducing is an interesting theme. To answer that IMPLIED question we have to say "Likely, no....sorry!".
And answer the SPIRIT of the question, we would likely have to provide some sort of "attack it from both sides" answer. We would want to suggest some sort of "training" regime in conjunction with a general "fat reduction" regime. So, she builds muscle underneath and reduces fat on top.
Then, to set expectations properly (because we all get impatient....for the most part) we include the "and the whole notion of 'spot reducing' is an interesting topic....generally speaking, that does not work that way and your body (read: genetics) will essentially dictate how - and when - the fat goes away...sorry!" disclaimer and everyone is happy!
But, the potential challenge about answering the spirit of the question is that we are (potentially) making assumptions about said spirit.
So, how in the world do we answer this question? And keep things to 140 characters or fewer (sorry - had to get that in there!)? Maybe answer the question as stated and - if there is possibility of "spirit" differing from the exact question then we ask "Hey, generally speaking you do this and that. NOW - it sounds like you might be asking 'Can I do anything to specifically target fat loss here and here?" and if that is the case......."
Yes, another long reply from me! 4 -
Scarlett4Cosplay wrote: »So, the fat on my back and stomach is literally satan, and i'm not sure what to do about it. Any good exercises you would recommend
Honestly, anything that puts you in a calorie deficit if you aren't already in one from your diet. Your body is unfortunately going to decided where the fat comes off of first. Doing a specific exercise is only going to build or preserve the muscle you already have in a certain area, but do nothing for the fat on top of it. But you might like the benefit from the exercise after you lose the fat.
Also I don't have a masters degree in Nursing, but I also don't have a degree from a culinary school, and still know how to cook, and I'm not a mechanic, but I know how to change my oil, and replace my brakes. So maybe a masters degree in Nursing isn't required to give basic information here, and maybe has been proven that it might be better to not have one, to give the correct information.
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You can do exercises until you are blue in the face, but nothing will make the fat go away faster than a calorie deficit and patience. Exercising (core work, weights, cardio, etc) will make your body look better - but the only effective way to lose fat is to eat less than you burn. And unfortunately, that may be the last "fat" to go. So if you aren't close to goal, you'll just have to wait it out.
But if anyone figures out the magic way to "decrease" ones bustline - please, look me up and let me know. I'm 5lbs away from goal and I'm still dealing with size G cups. Grr....1 -
kristen8000 wrote: »You can do exercises until you are blue in the face, but nothing will make the fat go away faster than a calorie deficit and patience. Exercising (core work, weights, cardio, etc) will make your body look better - but the only effective way to lose fat is to eat less than you burn. And unfortunately, that may be the last "fat" to go. So if you aren't close to goal, you'll just have to wait it out.
But if anyone figures out the magic way to "decrease" ones bustline - please, look me up and let me know. I'm 5lbs away from goal and I'm still dealing with size G cups. Grr....
Lol, some would consider that a blessing! Have you seen any of the " I'm close to goal weight, so yay. But where did my boobies go??" threads. I get it though. There are also the boob reduction threads. Just. Can't. Win.
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stevencloser wrote: »I love how everyone is jumping all over me. I asked to see where the poster received their information, I posted where I received mine. I gave my opinion on how yes, first calorie deficit (by typing in an ^ and saying "this"but there are exercises to help tighten the areas. Wth? The next poster was like, "Nope!" You guys are extremely rude. I was trying to give the original poster some help and next thing I know the string of comments are ripping me apart.
Exercise doesn't "tighten" the areas.
I reeeaaallly wish it did. I'd be tight AF by now. Losing weight whilst strength training is doing wonders to slowly but surely reveal the muscle underneath though.6 -
VintageFeline wrote: »stevencloser wrote: »I love how everyone is jumping all over me. I asked to see where the poster received their information, I posted where I received mine. I gave my opinion on how yes, first calorie deficit (by typing in an ^ and saying "this"but there are exercises to help tighten the areas. Wth? The next poster was like, "Nope!" You guys are extremely rude. I was trying to give the original poster some help and next thing I know the string of comments are ripping me apart.
Exercise doesn't "tighten" the areas.
I reeeaaallly wish it did. I'd be tight AF by now. Losing weight whilst strength training is doing wonders to slowly but surely reveal the muscle underneath though.
*sigh* me too lol0 -
" JenObRN wrote: »
I love how everyone is jumping all over me. I asked to see where the poster received their information, I posted where I received mine. I gave my opinion on how yes, first calorie deficit (by typing in an ^ and saying "this"but there are exercises to help tighten the areas. Wth? The next poster was like, "Nope!" You guys are extremely rude. I was trying to give the original poster some help and next thing I know the string of comments are ripping me apart."
But @JenObRN you only have a masters degree in a relevant and extraordinarily difficult subject (and most people knew what you meant) whilst some commenters have literally THOUSANDS of MFP posts.
Seriously wtf everyone, give it a ruddy rest.
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animatorswearbras wrote: »" JenObRN wrote: »
I love how everyone is jumping all over me. I asked to see where the poster received their information, I posted where I received mine. I gave my opinion on how yes, first calorie deficit (by typing in an ^ and saying "this"but there are exercises to help tighten the areas. Wth? The next poster was like, "Nope!" You guys are extremely rude. I was trying to give the original poster some help and next thing I know the string of comments are ripping me apart."
But @JenObRN you only have a masters degree in a relevant and extraordinarily difficult subject (and most people knew what you meant) whilst some commenters have literally THOUSANDS of MFP posts.
Seriously wtf everyone, give it a ruddy rest.
Except that there is very limited education on exercise physiology given in nursing school. Even a Masters program isn't likely to include this.9 -
Scarlett4Cosplay wrote: »So, the fat on my back and stomach is literally satan, and i'm not sure what to do about it. Any good exercises you would recommend
Calorie deficit to lose weight. Exercises can't spot reduce.3 -
nutmegoreo wrote: »Scarlett4Cosplay wrote: »So, the fat on my back and stomach is literally satan, and i'm not sure what to do about it. Any good exercises you would recommend
Calorie deficit to lose weight. Exercises can't spot reduce.
Is there an echo in here? 4 -
Bear crawls uphill and downhill should get your core chiseled in no time. For back muscles, swim. Good luck!5
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nutmegoreo wrote: »Scarlett4Cosplay wrote: »So, the fat on my back and stomach is literally satan, and i'm not sure what to do about it. Any good exercises you would recommend
Calorie deficit to lose weight. Exercises can't spot reduce.
Is there an echo in here?
Sometimes there needs to be.4 -
This discussion is now closed. Our mod team has cleaned this up a few times today and I think the OP has gotten the answers she was looking for here. Thanks to everyone who contributed constrictively.6
This discussion has been closed.
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