How to BURN and REMOVE FAT from the back

When it comes to eliminating fat from any part of the body, it is important to maintain a good balance between diet and exercise. Unlike what you may think, exercise alone won’t get rid of back rolls, since food is essential to reduce back and any other part of the body.

The first rule of thumb to cut fat is to increase unprocessed foods and decrease carbohydrates. Excess flours and sugars contribute to increasing your weight, body fat and the risks associated with a rise in cholesterol and triglycerides, so leaving these ingredients aside will be the most beneficial for you.

Include detoxifying drinks in your diet to help your body eliminate accumulated toxins and you will see how, in a short time, this will give you greater energy and deflate your body. In addition, many of the ingredients in these drinks (cucumber, lemon, ginger, etc.) are great allies for burn fat naturally, since they contain very good properties for your body.

Causes of back fat

Fat on the back appears for the same reason that it appears in other parts of the body: weight gain. This weight gain can be the cause of:

• Bad nutrition
• Diseases such as obesity or being overweight
• Side effects of any medication
• Sedentary lifestyle

As is well known, fat is the way in which our body stores energy, but depending on each person it will be stored in one area or another with more abundance. However, if you have suffered a weight gain, you will know that the back is one of the most difficult parts of the body to tone, since it is difficult to find specific exercises that act on the area and eliminate back fat. Therefore, the best thing to do to lose back fat is to find a good balance between a healthy diet and daily exercise.

The most important thing to keep in mind if what you want is slim the upper and lower back, is that magic diets do not exist. To achieve the desired appearance with a good and stable state of health, it is important to take care of what we eat. Keep the following recommendations in mind when designing your eating routine:

1. Count calories: Before starting a regimen, it is best to have a starting point. Watch how many calories you consume per day and try to cut them in half. The most effective way to see results is to decrease your caloric intake. Take notes for a day of everything you eat and then count with the help of calorie tables.
2. Remember the proportions of the food: on your plate there should be protein, vegetables and carbohydrates in the following proportions: 25%, 50% and 25%
3. Increase the consumption of lean meatsTry to eat red meat only once a week, the rest of the days include poultry and grilled or baked fish.
4. Substitute processed floursInstead, include whole grains and flours.
5. It has fruits and vegetables: Include 1 or 2 servings of fruit and vegetables in your meals.

This article on How to do the fat burning diet will help you discover the foods you need to lose weight quickly and effectively.

For this routine to have the effects you want, you must apply it daily and for, at least, 30 minutes per session. In addition to these options, cardiovascular exercises like running, walking and swimming are very effective in burning fat not only from the back but from the whole body, making them a safe bet for weight loss.

Exercise superman

1. Lie face down on a yoga blanket or towel.
2. Extend your arms forward and lift your back arching it back.
3. If you find it difficult to do the exercise, you can keep your feet on the ground, but as you progress with your exercises and you gain resistance, raise them as you do with your arms.
4. Perform 10 reps in 2 sets.

Superman exercise with arched elbows

This arched elbow lift is very similar to the previous one but requires a bit more effort.

1. In the same position as before, place your hands behind the neck at 45 degrees.
2. Then lift your back without lifting your feet. Do it slowly to feel the effort of the muscles.
3. Perform 2 sets of 10 reps.

Side and Side Elbow Raise

1. In the same position, raise your back and turn it to the right side.
2. The movement has to resemble what you would do if you tried to look over your shoulder.
3. Perform 2 sets of 10 reps on this side.
4. Then repeat the same steps but on the left side.

Cat position

1. Get on all fours with your knees bent to the blanket.
2. Arch your back as much as you can just like cats do.
3. Then push it down as if your abdomen is trying to touch the blanket.
4. Do 5 repetitions of this exercise.

If you want to discover more similar exercises, do not miss this article of 7 exercises without weights for the back.

In addition to the exercises that we have presented in the previous section, when you want to burn fat from any part of the body, weights are usually very good allies. A little effort will force the muscle to work harder and therefore the result will be even more effective. The only thing you should keep in mind is that it is essential not to abuse weight, since the goal is to decrease fat, not increase muscle mass.

• Elevation in T: slightly bend your knees and place your torso parallel to the ground. Drop your arms and with the weights in your hands, open and close your arms 10 times in two sessions. You can also do this exercise on a multi-position bench like the one shown in the following image.
• Deltoid raiseStand up straight with your arms on either side of your thighs. Hold the weights tightly and raise your arms 90 ° forward. Repeat the exercise 10 times in 2 intervals.
• Face down elevation: lie face down in a push-up position. Take the weights, rest them on the floor and spread your arms wide making sure that the balls of your feet are well supported. With your right arm, raise your elbow up and down 10 times for two sessions. Rest and repeat the same sequence with the other arm.