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    How to get rid of back fat

    30 april 2018

    Back fat, oh so wobbly, can prove troubling. It doesn't bother everyone. We're not all keen to be lean.

     

    But if you're keen to shed some pounds, we have some tips to help.

     

    The back area is a funny one – a lot of people concentrate on squats, ever in vogue, relentlessly work on their abs and pump their chest and biceps in readiness for the sunshine.

     

    Whatever people say of health, aesthetic is as much a point of focus as fitness. Unless you're a professional athlete, say.

    Related: This 45-Minute HIIT Workout Will Help Shrink Your Belly (provided by POPSUGAR)

    This 45-Minute HIIT Workout Will Help Shrink Your Belly: If you're looking to burn calories, lose body fat, and gain muscle, this 45-minute workout designed by fitness instructor John Kersbergen is all you need to maximize your gym time and effectively lose weight in the shortest amount of time. It combines cardio with strength-training moves, so aside from decreasing body fat, it also tones and defines your muscles. Warning: this workout is fast-paced and will leave you dripping with sweat!This is a Tabata workout, which is a form of high-intensity interval training (HIIT), which is proven to help diminish belly fat better than steady-state cardio. Each four-minute section of this workout involves eight rounds of 20 seconds on and 10 seconds off. What makes this workout so intense is that it's long: 45 minutes total! You get a one-minute rest every 12 minutes, so soak it up! Drink some water, catch your breath, walk around a little, and then get ready to rev up the intensity once again. Related: This Is the Best Workout For Losing WeightEquipment needed: jump rope (if you don't have one, just pretend!), medium- to heavy-weight dumbbells (five to 20), and a clock or Tabata app to help keep track of timeThe Workout0:00-5:00 WarmupRepeat as many times in 5 minutes10 jumping jacks10 forward backward lunges (5 per side)10 plank jacks5:01-6:00Rest6:01-10:00 CardioRepeat 4x20 seconds jump rope, 10 seconds rest20 seconds mountain climbers, 10 seconds rest10:01-14:00 LegsRepeat 4x20 seconds air squats, 10 seconds rest20 seconds goblet squats, 10 seconds rest14:01-18:00 ArmsRepeat 4x20 seconds triceps push-ups, 10 seconds rest20 seconds dumbbell thrusters, 10 seconds rest18:01-19:00Rest19:01-23:00 CoreRepeat 4x20 seconds plank with bunny hops, 10 seconds rest20 seconds v-sits, 10 seconds rest23:01-27:00 CardioRepeat 4x20 seconds jump rope, 10 seconds rest20 seconds mountain climbers, 10 seconds rest27:01-31:00 PlyoRepeat 4x20 seconds burpees, 10 seconds rest20 seconds split lunge jumps, 10 seconds rest31:01-32:00Rest32:01-36:00 BackRepeat 4x20 seconds superman lifts, 10 seconds rest20 seconds plank with row, 10 seconds rest36:01-40:00 ButtRepeat 4x20 seconds jump squats, 10 seconds rest20 seconds deadlifts, 10 seconds rest40:01-44:00 CardioRepeat 4x20 seconds jump rope, 10 seconds rest20 seconds mountain climbers, 10 seconds rest44:01-45:00RestIf you need a refresher, ahead is a description of each of the above moves.After you complete this grueling workout and have peeled yourself off the floor, mobilize your muscles by doing this stretching sequence and get out the foam roller and do these moves.This 45-Minute HIIT Workout Will Help Shrink Your Belly

    Richard Tidmarsh from Reach Fitness shares his expertise

    And so the back is an often forgotten part of the body. But its strength is vital to a strong core, and vice versa. It's a large part of the body – and a strong one helps us perform.

     

    What's more, it'll do us good in later life. Less of a chance of shouting, "Ohh, I've put my back out!" while pulling up weeds in the garden.

     

    Richard Tidmarsh, owner of London gym Reach Fitness who trains the likes of England rugby players, Professor Green, and Jessie Ware, stressed the importance of back workouts and shared some tips with Mirror Online.


    "It's important to realise you can't spot burn body fat from a particular area," Richard said.

    © Getty"So to unveil a ripped back you need to reduce your overall body fat. A guy won't see good definition anywhere until they are under 14% body fat and under 16% for the ladies.

     

    "If you work out at good intensity you can use back exercises to help this happen. Deadlifts will get your heart rate up and could contribute to overall body fat reduction with good nutrition."

     

    Richard said burning fat and building muscle is the "magic formula". He also emphasised the importance of good nutrition.

     

    He said: "You need to get enough protein in your diet. 2g per every of protein for every 1kg of bodyweight per day is an important factor.

     

    "Good hydration and lots of sleep will also help. Then you need to train with real intensity."

     

    Here's Richard's recommended circuit:

    • Lat pull-down x 8
    • Kettle bell swing x 8
    • Bent-over row x 8
    • Burpee x 6
    • Rest 1 minute x 6 to 10 rounds depending on your ability

     

    Richard explained: "Compound movements are the way to go, best bang for your buck.

     

    "For shoulders, kettle bell shoulder presses are good. Bent-over row also helps. For the lower back, Romanian deadlifts are important. Don't waste time on 'accessory' lifts (non-compound movements)."

     

    Compound movements are: barbell squat; deadlift; bench press; overhead press; and the barbell row. Details here.

     

    Richard advised us not to work the back more than twice a week.

     

    "To have a strong back you need a good core, so throw in a yoga session once per week. And don't forget leg day."

    What to eat

    Eating to support gym work is vital.

     

    "Eat smaller meals more regularly," Richard said. "Six feeds a day rather than three meals.

    (Image: Getty)© Provided by Trinity Mirror Plc (Image: Getty)"Use carbohydrates before and after training for energy and to recover. Lots of green tea and minimum of 2L of water per day.

     

    "Get high protein. And avoid fats directly after training but don't fear them overall."

    Why do we want a strong back, anyway?

    "A strong back provides a good foundation for all athletic work," Richard said.

     

    "More importantly, as we all get older having a strong back, with good posture is key for longevity of training and to avoid pain in later life."

    Why push-ups are good

    Credits: Getty© Provided by Trinity Mirror Shared Services Limited Credits: GettyPush-ups are another good way to increase back strength, and burn fat.

     

    "Push-ups help to increase lumbar stability with focus on the spinal erectors," said Jay Cardiello, celebrity personal trainer and star of ABC’s My Diet Is Better Than Yours.

     

    This means it helps get you lean. Make sure you get your technique right. Your physique will benefit hugely from getting the workout on point

     

    Simply, raise your hips, thighs and chest from the floor and support yourself with your hands and toes. Keep you arms straight, body straight, and make sure you bum doesn't drop, or push too high in the air.

     

    Align your ankles and shoulders and aim to exhale as you lift up.

    Try side crunches

    Another exercise to try is side crunches. Doing these a few times a week can prove rewarding.

     

    Eat This, Not That reports: "Doing side crunches a few times a week can tuck in your abs and sculpt your obliques so they don’t spill over your slacks.

     

    "To perform the exercise, place a Swiss ball a couple of feet from a wall. Rest one hip against the ball while bracing your splayed feet in the crux of the wall and floor.

    © Provided by Shutterstock"Clasp your fingers behind your head and push the higher elbow toward the wall until your torso is nearly upright. Reverse the motion, getting a good stretch in your rib cage before pulling your torso back toward the wall."

     

    As mentioned, it's also crucial to eat the right foods to support all that effort. Obviously, you shouldn't be too restrictive. Don't cause yourself sadness.

     

    But eating good fats, lean meats and plenty of fruit and vegetables will do you no harm. Drink lots of water, green tea and remember to get enough rest.

     

    Source : Mirror

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